To start running with the least risk of injury and the highest potential for success, we suggest the ChiRun/ChiWalk Training Program to get you started running safely and enjoyably.

When you are getting started or start running again after a hiatus, there are 3 main issues that I would like to address:

1. Core Strength

2. Flexibility

3. Aerobic and Cardio Capacity

I’ll address each of these at more length. When you combine Chi Walking and Chi Running, you will not tax your system too quickly, and you will build the necessary skills, strengths and flexibility safely and over time.

The Walk/Run Approach
For those of you who haven't tried a walk/run program, it is basically a series of short runs interrupted by very short walking breaks. This method allows your body to gradually work into a program of regular weekly workouts. Because the walking and running segments are relatively short, they're easy to do and they help build your cardio-aerobic conditioning. It means that you'll be running for only a few minutes during each of your running segments.

The Walk/Run program we propose is not for the long term. The goal of our Walk/Run program is to get you running consistently. You can always continue using Walk/Run for as long as you want, however there are many good reasons to work towards running consistently for your workouts. Walk/Run is for the beginning stages of getting into a consistent running program, to where you can run without stopping for 1-3 miles (whatever works for you). After that we suggest you increase your running by adding additional running time.

You will be focusing on learning or reinstating the Chi Walking and Chi Running Form Focuses which will reduce your chances of injury at any distance, and also help you strengthen your core muscles and gain greater flexibility. Once you are comfortably able to run 1-3 miles, you can focus solely on Chi Running and stop taking walking breaks unless you feel the need.

There are psychological and physiological reasons we recommend working towards running consistently. Psychologically, if you depend on walking breaks for the long term, it can cut you off from discovering your potential, and it does not encourage you to think creatively or resourcefully. Physically, the transition from walking to running and back again can be more taxing than just running. As you learn the Chi Running technique you'll find that you have a storehouse of tools for dealing with fatigue and pain, should they arise. When you get to the point where you can run 1-3 miles consistently without a break, your first response to pain or fatigue will be to figure out why you're tired or sore, and then try make any necessary corrections or adjustments in your technique. If you need to stop and walk, by all means do so. But there is no reason you should stop to walk if you don't need to. And, the more efficient you become in your running technique, the less tired you'll be. As you learn the Chi Running technique, you'll see that letting off on your gas pedal and shortening your stride can be even more restful than constantly switching back and forth between walking and running. The Run/Walk program, however, is perfect to get you started and for getting back into shape and addressing the 3 keys to getting running:

1. Core Strength: A key element of Chi Walking and Chi Running is engaging your core muscles. Your core muscles keep your pelvis stable during movement and also connect your torso to your legs. When your core muscles are not engaged, you have two entities working separately: your body and your legs. When your core muscles are engaged, your body becomes one unit with all the parts of your body working together to move you down the road. Strong core muscles also help you hold a strong and straight posture line.

When you are getting started on a fitness program or coming back from a break, your core muscles will need some conditioning. This Walk/Run program will give your core muscles the workout they need, without overtaxing them. In ChiWalking and ChiRunning you will build these crucial muscles over time.

2. Flexibility: Another key to Chi Walking and Chi Running is keeping the rest of your body (everything except your core muscles) relaxed, supple and flexible. When you have been sedentary for a while, especially after a long, cold winter, your body may be tight and rigid. The best way to loosen up is to begin each workout with our Body Looseners and then practice Chi Walking with gentle transitions into Chi Running. Relaxation and flexibility allow your body to have a full range of motion. Plus, loose and relaxed muscles and joints are less likely to get pulled or injured. As you get more flexible, you can decrease the amount of ChiWalking and transition to more running with greater ease and joy. Chi Walking will warm up your body to gentle and healthy movement.

3. Aerobic and Cardiovascular Capacity: When you start running, you will need to build your aerobic and cardio capacity. That takes time. If you try to run too much too soon you will get out of breath and put too much stress on your system. By using the ChiRun/ChiWalk program you’ll build your aerobic and cardio abilities by walking, then running, then walking again when you need a break. It is always a good idea to warm up and cool down with Chi Walking.

Building a running training program
Here are some suggestions for developing a consistent running program:

• Make an appointment: If you are new to an exercise program it is almost as important to schedule your workout ahead of time as it is to do your workouts. This will keep your exercise program in your consciousness, so that it doesn't somehow slip to the bottom of your to-do list each week. Schedule your workouts like they are an appointment you don't want to miss. Then you won't miss them!

• Start with a minimum of 3 days a week: This will consistently build up your aerobic capacity, making each subsequent workout feel a little bit easier.

• Train with a friend: It's even more beneficial if you can talk a friend into running some of your workouts with you. It makes each workout time even something more fun to look forward to.

Practice your posture
After you've settled on which days and times you'll be exercising, do the Body Looseners and review the Posture Exercise (to be found in the Chi Running or Chi Walking book and DVD) as a refresher. Practice your posture for a few minutes before you head out the door. In fact, I would suggest you do this ritual before every workout. It only takes a few minutes, but makes a huge difference in the quality of your walking and running.

Begin running with a warm-up walk
Once you're out the door, begin by Chi Walking, first at a relaxed pace which allows your legs to warm up a bit. Then, once you feel your legs are ready to roll, shift into a more brisk walking pace where you start to feel your breath rate increase and your arms swinging faster along with your legs. Keep your stride short as you increase your walking speed. Walk at this brisk pace for 5-8 minutes. This will help you to increase your cadence and make it easier to eventually break into an easy jog.

Practice your Chi Running technique
Always be mindful of good running technique. When you're ready to move into a jog:

• check back in with your posture to make sure you're aligned well

• hold your pelvis level

• let your shoulders be relaxed and low

• lead with your upper body

• begin with a slow running pace

• keep your stride short and your body as relaxed as possible

Always strive to make it easy. Run this way until your breath begins to feel labored (like you can't quite get enough air) then drop back into a brisk walking pace until your breath rate recovers to an acceptable range.

Improve your aerobic conditioning
Here's how to increase your conditioning level more quickly and consistently:

• let your breath rate return to near normal…

• don’t let your heart rate slow all the way down to normal

• listen to your breath more than your heart (The exception to this rule would be people with known heart issues.)

As you start running again before your heart rate completely recovers, you'll strengthen your heart "muscle" and improve its ability to pump more oxygen-laden blood to your legs.

It is important that once you feel your breath almost recovered, that you lean forward again and break into a comfortable, easy running pace. Repeat this cycle of running and walking as many times as feels comfortable. Carefully Body Sense the right amount of time for each workout. Some people like to run for a specific number of minutes and then walk for a certain number of minutes. I believe that you will get into great physical shape much more quickly and naturally if you simply let your body tell you when and for how long to run, and how long to spend in a walking (resting) cycle.

Walk intentionally with good walking technique
When you take a walking break, remember, don't just fall into a stroll. By keeping yourself mindful of good walking technique and keeping your pace brisk, but restful, you train yourself to keep a good momentum, even while you're "resting." Most people, when they slow to a walk, tend to completely lose any physical strength and form. They go from running to drooping and flopping down the road. This tends to break any momentum that has been gained and can actually drop your energy level.

Transitioning between running and walking
When transitioning from walking to running and back again focus on maintaining your form.

• level your pelvis

• keep your posture straight

• keep your arm swing engaged

• keep a short stride and a brisk cadence

• increase to a slight lean and move into first gear of Chi Running

• gradually move to second gear, and as your conditioning improves move into 3^rd and 4^th gears.

Drop the walk breaks
As you progress through the weeks leading up to spring, you might notice your running segments gradually getting longer and your resting sections getting shorter. That's natural, and how it should be. It's your body's way of showing you that you're getting into better and better shape. Within 6 weeks you should begin to feel a distinct difference in your energy level and your ease of movement during your workouts. Whenever you sense this, be sure to pause and congratulate yourself on how far you've come. As your conditioning level increases and you can run comfortably, it is a natural progression to allow the walk breaks to eventually fall away.

As a last note, although we didn’t focus on technique in this article, it is always important that whether you're running or walking you should always be working to improve your running and your walking technique, and move in the safest and most efficient way possible. One should never take up running or walking without spend time working on form right from the beginning. It will save you a lot of headaches (and body aches) if you get off to a good start with good technique.

Extra materials for working on your running form:

On our website there's an article on Beginning Running that will guide you through a 3-week program of learning the Chi Running technique. Nothing, however, will help you to learn better than one of the following options: the Chi Running book, the Chi Running DVD and/or the help of a Certified Chi Running Instructor. For those of you who want to focus primarily on Chi Walking, the Chi Walking book, DVD and 8-Week Guide to Chi Walking is also available.

As some of you know, I took the training in October 2008, and have been on a (slow) path to getting certified. I wanted to get some face time teaching people and I hoped this would be a successful time.

I think it was generally successful. There were some key exercises that I just completely spaced out and didn’t remember until hours later when I got home, but the whole process was enlightening for me, and I want to believe that everyone who was there was able to walk away with something positive.

I had two friends in town, one of whom is a runner, the other is not. After the workshop, which they both attended, we ran slowly around the park and got a little bit of a run in. I have to say, it’s a little tricky trying to teach and run at the same time! I felt pretty good while running, and it was sort of fun to show how to take really small strides, even with long legs, to my good friends because they know how much I used to detest running. Who knew?!

In any event, I haven’t run since then (eek!) but did go to a yoga class and a long walk. If I can make the time this weekend, I am going to try to get in a long slow run (LSD) somewhere flat, probably at Bent Creek. I miss that feeling of a successful long run!

How is everybody else? Haven’t heard much from anyone, not that I’d expect to

YouTube

These things are truly still amazing flashes of light in my existence and experience and I have Danny/ChiRunning to thank for it.

It was pouring rain when I went out, but I went out anyway! It was a nice simple run around town, nothing fancy, nothing fast, just 30 minutes of me and my body.

I can’t honestly say what I even thought about but I know I was smiling the whole time.

Better Traction: One of the best ways I’ve ever found to adapt my running shoes for better winter running performance has been to screw a number of 1/4″ sheet metal screws to the bottoms of my running shoes. I usually put 5-6 screws in the forefoot area and another 4 in the heel section. I’d do this to an old pair of shoes and use them only when I was either running on icy streets, or running trails that were covered with snow and/or ice. This rather unconventional approach to improving traction has always worked well for me.

Cold Feet: Another trick you can use if you get cold feet like I do is to wear neoprene socks to keep your toes warm. There are lots of these types of sock available if you “Google” neoprene socks. They work well for those of you refuse to go onto a treadmill when it’s nasty out, and for those who suffer from terminal popsicle toes, like I do.

Protect Your Face and Lungs: This tip doesn’t have anything to do with shoes, but it will save your face if you’re out running in temperatures below 20ºF. Go to your local hardware store and buy a package of particle masks (used for working in dusty environments) and get the kind that are molded to fit your face. They cover most of your face and pre-heat the air coming into your lungs, which could ward off illness.

Running in Unstable Conditions: The last tip for today is how to run in fresh or loose snow. That’s easy, just use the ChiRunning technique of falling forward and picking up your feet instead of pushing off with your legs. This running form works in any type of unstable ground conditions from mud to slush to powder snow.

The only conditions I don’t recommend you run in are refrozen slush. In this case you really are better off on a treadmill… or in some cases, curling up in front of a fire with a good book.

Happy trails,
Danny

Besides, how could I go assist at a workshop the next day in good faith without having run in awhile?

I ran this route in about 35 minutes. No surprise there, classic 10 min/mile pace as always. I have to break that somewhere, don’t you think?

I was feeling pretty good, but sitting on planes is the end of my flexibility. I get off the plane and my right piriformis is painfully sore and tight. I fell on it 6 months ago and it still bothers me. Between The Stick and my acupuncture clinic, I have got to get it to go away.

I felt good on the run. Wasn’t too cold and I was just trying to keep things centered, keep my energy centered and collected. Since it was getting to be sundown, I figured the ice would be a little slippery and I might end up on the ground so I just took it easy. I wanted to feel good later in the evening and of course the next day.

After the run I felt great, refreshed, energized, and very wet around the nose. Fun! My focuses were pretty simple: core engaged, high heels.

got up early this morning and headed out the door… was gone for awhile, but I don’t know exactly how long because I chose not to wear my watch/HR monitor at all. I just wanted to get out there and see how I felt without feeling the ‘should’ stuff.

Here is the route, it was about 4 miles. I felt pretty decent throughout the run, but my right hip is sore and my knee was a little strange.

I have been going to acupuncture regularly for the last month, once per week, to tackle the knee issue and yesterday for the first time since race day afternoon, it didn’t bother me. That was pretty awesome. The run didn’t seem to excacerbate it either, so it’s just a matter of keeping up with stretching and preventive maintenance.

My hip is another dumb thing. From WAY back late last summer, right before I really got into training, my poor hip has been struggling. It comes and goes, but I also think the cold weather doesn’t help much.

In any event, I felt great today running. I was trying to envision my column just falling over and over again and making sure my midfoot strike was landing behind my center of mass. It felt right and the reflection in the glass windows of retail fronts seemed to reflect the same!

I ran with music again, just to keep a smile on my face. Although this isn’t the exact order that the music played, here are some of the songs that kept me going:

1. Pictures of You, The Cure
2. I Feel it All, Feist
3. Free Your Mind, En Vogue
4. Lovin’, En Vogue
5. Rebirth of Slick, Digable Planets
6. Hey Tonight, Credence Clearwater Revival
7. Some Days You Gotta Dance, Dixie Chicks
8. … then my iPod died. No batteries left

Hope you are all having a wonderful Sunday.

After spending most of my life in Boulder, Colorado I came up against probably every possible combination of winter running I can imagine. So, here’s the first installment in what I hope to someday publish as the ChiRunning cold weather running guide. For other running articles I suggest you visit the Library of articles on our website which cover many other aspects of ChiRunning and ChiWalking.

Winter running shoes. Where are they, and why haven’t the shoe companies done more to support running in snowy, cold, and wet conditions? The best thing I’ve found are Gore-tex trail shoes. These work much better than most running shoes, for a few reasons. First of all they’re wind-proof, which is a huge advantage over those mesh-toed, well-vented running shoes we wear most of the year. Secondly, they’re pretty much water-proof, unless you go into a frozen puddle that’s deeper than you think. These first two points make them warmer than your basic running shoes. I have two pairs that I use. One pair (my favorite) is made by Asics and my other pair are New Balance.

Both of these shoes work well, but they both have the same downside characteristics. Because they’re designed to be “trail” shoes, they’re stiffer and heavier than most regular running shoes. Since I wear thick wool socks for winter running, I usually buy these shoes a half size larger to make room for the bulky socks and this makes them even heavier still. I haven’t been able to do anything about the weight of the shoes, but I have altered the soles of the shoes to make them more flexible in the forefoot (which is crucial to avoiding plantar fasciitis). I take a sharp knife and cut flex grooves across the forefoot section of the sole of the shoe. Even with molded-in flex grooves, I find most trail shoes to be too thick in the forefoot to allow for enough flex. I cut the grooves deep enough to make a noticeable change in the flexibility. Everyone likes different amounts of flex, so if you do this to your shoes, start with cutting shallow grooves and work your way deeper if you need to.

For those of you who, for whatever reason, decide that Gore-tex shoes aren’t your cup of tea, I’ll write a subsequent blog dealing with how to adapt regular running shoes to winter running.

Bundle up and I’ll see you out there!
Danny