<![CDATA[Chi Living Blog]]> http://www.chirunning.com/blog/ en danny@chiliving.com Copyright 2004 2004-05-01T05:59:46+00:00 <![CDATA[Chi Walking and Visually Challenged Older Adults]]> http://www.chirunning.com/blog/entry/chiwalking-and-visually-challenged-older-adults http://www.chirunning.com/blog/entry/chiwalking-and-visually-challenged-older-adults#When:13:03:07Z Recently, I had the opportunity to work with a group of older adults  all of whom had limitations in their vision. This included a range of eye disorders leading to some having  a seeing eye dog, or a white cane, to those who appeared to be able to get along on their own but with a noticeable degree of extra caution in their movement. This support group of 12 individuals, all in their 70′s or 80′s,  met monthly and I had been asked to conduct a short workshop for them on  Chi Walking.

Each person shared his or her experience with walking and it was no surprise that they had many challenges that most of us do not face. Issues of balance were common as was difficulty in handling minor differences in walking surfaces and the impact of light differences on ease of walking. It was clear that for them, even more so than those with “normal” vision, good posture and good walking form were critical to getting around in the environment of their daily lives. Balance, responsiveness and adaptability were key yet most of these individuals did not have an effective postural  foundation or walking style in their repertoire. I knew that I had my work cut out for me if I wanted to make a difference for them in this one introductory workshop.

In brief, I was delighted with what transpired that day. In no time, I had this group standing in good Chi Walking posture sharing enthusiastically how much more balanced and confident they felt. The tendency to stand somewhat hunched over in a cautious rigid position was soon changed to a more upright stance with upper bodies aligned and heads comfortably resting on top of their spine where they belonged. Due to the overall physical condition of the group,  some of them were sitting on and off during my teaching so I took the opportunity to demonstrate how this new, aligned, engaged and balanced posture could be of great value even in the sitting position and in the act of getting up and sitting down. They seemed to be able to grasp the key role of posture and the role of gravity in movement, two central ingredients of the Chi Walking technique, even before we had started to walk in the workshop.

Within the controlled space of the large room where we were, I then taught some of the basics of the Chi Walking technique and little by little they moved slowly around the room. Given the time and physical capacity limitations that existed, I worked more slowly than ususal while emphasizing the key role of relaxation and muscular ease in what they were learning. The idea that it might be easier to walk with relaxed extremities was quite a breakthrough for some and the smiles on their faces were a joy for me as theygrasped some of the central tenets of the Chi Walking model.

When the support group ended for the day, I felt honored and pleased to have made a small difference in the lives of this group of older adults. They were enthusiatic in their appreciation and sincere in their request that I return again to help them continue on their path to more freedom, security  and enjoyment in their daily lives. The benefits of good posture and good walking form were clear to them. As an aside, I also  learned a lot about my teaching style that day as I had to exaggerate my physical actions and be extremely detailed and verbally descriptive in what I was discussing or demonstrating given the severe limitations in visual input that they had. Immediate and clear feedback from them was critical to the effectiveness of my teaching. All in all, it was a terrific day with everyone present, including me, getting a lot out of the experience.

 

]]> 2010-04-21T13:03:07+00:00 <![CDATA[Chi Walking teaches you excellent mind-body connection]]> http://www.chirunning.com/blog/entry/chiwalking-teaches-you-excellent-mind-body-connection http://www.chirunning.com/blog/entry/chiwalking-teaches-you-excellent-mind-body-connection#When:21:19:16Z This weekend, I have the honor of working with a small group of lovely ladies who are on their way to becoming Certified Chi Walking Instructors. We will spend the entire weekend together (Chi Walking Instructor Training), going through the Chi Walking form, lessons, tips, tricks, exercises and drills, which they’ll eventually teach to their own students across the world.

What has hit me in the last several hours is that in some respects, Chi Walking is almost more difficult to learn than Chi Running. Why? It’s more subtle. Chi Walking and Chi Running both revolutionize the way people move, and both rely on the tenet of Alignment & Relaxation (the principle from T’ai Chi of Needle in Cotton) to produce efficient and mindful movement.

The devil is in the details. I think that part of the reason it takes more focus to truly Body Sense Chi Walking is because we all walk more than we run; therefore, the amount of re-learning (and re-teaching) our bodies must undergo as we rewire synapses and connections is more significant with the act of walking than with running. So, in a way, you can almost develop deeper mind-body connection with a more subtle way of movement. I think learning Chi Walking can make learning Chi Running enormously easier…

Many of you who use and love the Chi Running technique might be “waiting” to discover the Chi Walking technique… I urge to go read the Chi Walking book and watch the DVD as soon as you can. You’ve felt the benefits of open, joyful, pain and injury-free running, and certainly created an exceptional mind-body connection. When you try Chi Walking, you will be amazed at how intently your mind must quiet itself to listen to your body speak. It’ll do you worlds of good, both for your running practice, and for your overall feeling of well-being.

 

]]> 2010-04-17T21:19:16+00:00 <![CDATA[Chi Running the Boston Marathon]]> http://www.chirunning.com/blog/entry/how-to-run-the-boston-marathon http://www.chirunning.com/blog/entry/how-to-run-the-boston-marathon#When:09:59:48Z As you enter the week prior to the race, here are a few visualizations to help you set your plan, and train for the marathon. Running your best marathon is part art, part science, part guts, part faith in what you can do, and a little luck, whereas running your best 10k is mostly about fitness.

I’ve had the pleasure of running this race 16 times and the last 10 consecutively.  My only misses were for military and work duties, and a foot surgery.  In all these efforts, I had 5 under 2:30, 5 between 2:30 and 2:35; 2 between 2:35 and 2:40; 3 between 2:40-2:44; and one DNF (first one with lots of rookie mistakes). My best learning experiences were when the men and women started together and I had the privilege of running alongside and witnessing the patient approach of the top ladies.  

In the 1998, Fatuma Roba, the Marathon Gold Medalist in Atlanta and 3 time Boston winner, scooted over the ground with an incredibly efficient motion. Her knees stayed low, she lifted up her feet, arms relaxed, and face always relaxed. She stayed out of trouble by tucking behind the lead pack of more aggressive ladies. I followed behind the train and we hit half way in about 1:13. Fatuma then opened her stride up in the second half moving away from all of us to run a 2:23. An amazing second half effort. I was pleased with a 2:27 that day and credit Fatuma as any thoughts to go faster sooner were mitigated by her patience.

A few years later in 2001, I witnessed multiple world champion and Boston winner Catherine “the Great” Ndereba employ the same strategy. Her hydroplaning stride and complete relaxation of effort were a contrast to other ladies in the pack whose body language and breathing revealed they were putting out more energy than Katherine. As a group, we hit the half in 1:14. Katherine stayed relaxed down the last set of downhill during mile 17, then tightened the screws with great acceleration over the Newton hills, running the last 10 miles in 50 minutes for a 2:24. Katherine helped my day. By cuing off  her pacing and relaxation, I ran an even race and finished in 2:29.

The other runner who taught me to have fun out there was the legendary 3-time Boston winner Uta Pippig of Germany. In 1997, I ran with her until she dropped me at Cleveland Circle, mile 22. The crowds loved Uta, and the noise escalated as she approached. She smiled the whole way … this may be her cue to relax, feed off the crowd’s energy, and have fun in the moment. In marathon running you must be present in the moment, not thinking about how far you have to go, fearing what you may feel like later, are you going to slow down, when’s the wall coming. Uta ran a strong fourth place that day in 2:28 and I finished a few strides back in 2:29.

All of these ladies made sure to get their fluid and nutrition at all stops. The seconds used here paid dividends down the road. They ran over the road not into the road, especially on the downhills … you could hardly hear them land as they did not employ hard heel striking technique. Their rinning posture was tall and their arms always relaxed. But most vital was their efficient energy conservation and utilization strategy.

So how does this apply to you in rtunning your Boston Marathon, whether you are going to run 2:20 or 4 hours plus?

The best analogy I can think of is this: if you have trained your body properly with the right mix of aerobic level running training and some up tempo stuff in recent weeks, you have built your efficient hybrid engine ready to race the marathon.  Many of you have driven in a Prius and watch the subtle shifts between gas and electric on the screen.  You do not perceive these shifts. Your engine runs on gas, electric, or a mix- depending on the effort.  

You are starting the race with one gallon in the tank - assuming you have eaten a nice meal the night before with a breakfast top off.
•    If you are in all gas mode, your engine will run about 1.5 hours at a strong pace….then you are out of gas.
•    If you are mostly electric you can run all day, but maybe maybe not so quickly.
•    If you are using the proper mix you will go quick and efficient for duration of your event, and you can even do some topping off along the way.  

The glucose-utilizing pathway is the gas. This is your stored glycogen and blood glucose (pasta meal and breakfast) - easy to access for ready energy.  The fat-utilizing pathway is the electric.  In marathons you must be in hybrid until the last few miles.  Hybrid is where your energy (ATP) is coming from both sources.

Many runners are in great “10k shape” (an all gas event), then run their marathon in the gas mode- and usually crash.  No glycogen sparing factors apply in races of less than an hour as long as you had a good pre-event meal to fill the tank. In marathons and ultras, top end fitness matters little and can only be applied very near the finish. Glucose gives 36 ATP per molecule, fat 460 ATP per molecule.  Now you know how a bird can migrate 7000 miles without a Powerbar.

So how do you know you are running in your best hybrid mode?

This is difficult because the sense is not as profound as aerobic/anaerobic.  A slight increase from your optimal pace will switch you from hybrid to all gas without you realizing it, and the effects are felt miles later. Charging up hills early will tap your gas quickly.  Maintain effort not speed.

You must rehearse a bit in training.  I focus on relaxation and breathing.  If I’m breathing one cycle to 5 steps, then I’m hybrid.  Any faster I’m using glucose as sole fuel.  Belly breathe- allow lower belly to blow up like a beach ball on inhalation and pull your belly button back to your spine on exhalation.  Then you will fill the lower lung areas where oxygen exchange occurs.

Notice the breathing efforts of those around you and many are rapid breathing- they tend to suffer somewhere past half way.  Rehearse complete relaxation from the top down- eyes, jaw, shoulders, allow your legs to relax and extend behind you, relax and soften your knees and ankles.  Find you own cue for this.  If you use the Heart Rate Monitor in training strongly consider one during the event.

In a marathon, the last 3-4 miles you will be all gas to maintain the same speed as fatigue sets in.  The breathing is usually on a 3 to 4 step per breath cycle- that is OK.  Still stay relaxed and use some relaxation cues that you have rehearsed to keep your technique.

Land softly, especially on the early downhills.  I use a running method called Chi Running which focuses on midfoot strike, slight forward lean, and letting gravity do some of the work.  A few months after learning this technique I ran a 2:31 here at age 39 and felt none of the usual post Boston soreness.  Felt so good I lined up 5 weeks later in Ottawa for another 2:32.  I’m never sore after marathons now thanks to Chi Running and feel I can keep doing them until I enter the retirement home. No pain…thank you.

Your running shoes matter too.  Not that you are going to change your running shoes in the next day based on my advice...but make strong consideration to not running in minimalist racers unless you have trained substantially in them. Your body will need some protection running downhill to save muscle fiber for the later rolling sections.  My favorite running shoe is the Newton Neutral Racer, an incredible marathon running shoe if you are running with a proper midfoot strike landing.  If you relax your lower legs and not push off … these shoes with no heel elevation put you in perfect position to allow natural elastic recoil of plantar fascia, Achilles, calf muscles, and hip flexors.  Try to learn the midfoot strike and test the Newtons before Boston 2011.  Read Dean Karnazes new book “50-50” (50 Marathons, 50 States, 50 Days).  He has figured this gait efficiency running technique to and it has allowed him to accomplish some amazing endurance and durability feats.  “Born to Run” also makes the case for running with a more efficient stride and questions modern running footwear. The evolving world of modern sports medicine is going back to the future too and rediscovering what evolution has taught us.  For an all inclusive document go the http://www.freedomsrun.org and click “download presentation” from the homepage.

Now a few extra ways to get from start to finish quicker on the same gallon.  

•    If you can add a little gas along the way then you can go more into gas mode.  This works a little at best.  If running too fast you shunt all blood to working muscles and nothing digests.  If you are in hybrid the early going you can continually add fuel- the key is not only the correct fuel, but the right pace.  A Powergel every 25 minutes is easy to digest and tops off the tank.  Carry them with you at the start.  The weight is nothing compared to the benefit you will get.  If you do the gels then you can drink water instead of the energy drinks which are often less predictable on the run. Boston has a Powergel station at Mile 17.  Carry 4 at the start (one every 4 miles or so) and reload at mile 17.
•    Maintain effort on uphill running.  Your pace will slow. You can easily use all your gas here if your effort increases.  Shorten your stride, relax, and use your arms.  Then allow gravity to take you down.
•    If you are having a “bad patch” – try to refocus on relaxing, fuel a bit (sometimes a blood glucose drop triggers the sense of doom) , and have faith in your training and race plan.  Another nice trick is when you hit mile 21 it is not 5 miles to go, it is 4 and change. Mile 22 is 3 and change to go.  Just run to the next mile marker.


The fun of the marathon is that we are always learning and enjoying the adventure of it.  I’ve done over 50 marathons now with a couple under 2:25 in my younger years. I’ve had one DNF at my first Boston in 1989. I raced the first half in 1:08 in gas mode not realizing it, in really minimal shoes that I’d not trained in, and was done by 20 miles.  My worst time of the all the others has been a 2:44 at “run for hoses” Boston on 2005- 90 degrees and sunny.  No hybrid here as efforts to cool were overwhelming.  Another slow day was a 2:41 in the “run for cover” Boston in 2007.  This was year with 30 mph headwind and Nor’easter rain.  I was not in hybrid in this race in efforts to fight wind and cold, hit half way in 1:16, and suffered coming home.  

We learn from experience, taking chances, and occasional failures. My first marathon in 1988 was 2:34. This year (22 years later) I hope for a similar time (2:37 in 2009 race with some tough winds coming in).  Along the way I’ve accumulated 20 straight years under 2:35 except for my year of medical internship when there was no time to find a race. I’ve learned a few things in 20 years, but still there are uncertainties every time you line up.  Relax, taper up, and seize the day.    

Mark Cucuzzella MD
Associate Professor of Family Medicine West Virginia University
Lt. Col USAF Reserves
Coach USAF Marathon Team and Medical Consultant for Air Force Marathon
Race Dircetor Freedom’s Run (http://www.FreedomsRun.org)




I’d like to especially thank my sponsors for giving me the continual opportunity to run this event, be part of new innovations in running and nutrition, and representing Service Men and Women worldwide.
US Air Force: www.usafsports.com
Newton Running: http://www.newtonrunning.com
Powerbar: http://www.powerbar.com

And a special thanks to Danny and Katherine Dreyer of Chi Running for their amazing teaching and passion for keeping runners healthy.

 

Resources to help you master the Chi Running basics:

]]> 2010-04-17T09:59:48+00:00 <![CDATA[Running Form, Distance, Speed]]> http://www.chirunning.com/blog/entry/running-form-distance-speed http://www.chirunning.com/blog/entry/running-form-distance-speed#When:01:33:30Z Last fall I signed up for a 60K trail run in Oregon, planning to train through the winter, but my running was affected as I spent more time taking care of our dying family pet. By March, I switched to the 30K option (which was really 20.5 miles). Our cat passed on, and we took a last minute vacation two weeks before the race. I didn’t get the volume I needed, but every run was quality, focusing on form and efficiency.  It paid off.

The race was on a Sunday, and we drove down on Saturday, taking nine instead of six hours.  I was ready to run as soon as we arrived! Race time was 9 am, so we were able to get plenty of rest. We were at 3500 ft, which didn’t seem like much, unless you are an altitude wimp like me. That can increase your running effort, leaving you winded. In addition, this was a very runnable race (not much climbing), so given altitude and distance, efficient running was key! My friend and I decided to stick together, take it easy, and enjoy the trail.

The first mile of running was a gentle uphill on a dusty forest service road. It was hard to get into a rhythm, between the uphill and elevation, so concentrating on cadence and relaxation really helped. Aid station number one appeared sooner than we were expecting, and I still wasn’t feeling the running love. We climbed a bit more, and I focused on using my obliques to get up the hills. This made running or walking uphill more tolerable. If I could only have done something about the altitude, it would have been perfect! Soon the next aid station appeared, and we were off on a lollipop loop and would be half way done at the turn. I was looking forward to this because it meant a gentle downhill, and my feet were starting to feel the lack of distance running training. We continued to take it easy, with a few walk breaks.

After the turn around, I took the lead a few times (my friend had been ‘pulling’ me along) and I picked different focuses, determined by what my body was telling me. If I felt wobbly, I leveled my pelvis and focused on the "C" shape. If my feet felt heavy, I focused on a tall spine and the upward direction. I also kept my stride length in check, which came in handy when running over rocks. My favorite running focus was one I learned at the instructors’ retreat last fall: engaging my core, I imagined that someone was facing me with their hands on my shoulders, and I would push them backwards, concentrating on using only my core. When I did this, my running felt effortless and I could really feel gravity pulling me along!

Cycling through these running focuses made the run go by quicker and I saw it as a challenge to hold on to the focuses for as long as I could. Chapter six of the Chi Running book speaks about form, distance and speed as the three developmental stages of the Chi Running technique. How long you can hold your form is the true test of Chi Running, and speed becomes the by-product. While we weren’t speedy, we didn’t finish last, and I felt good at the end – good enough to do a four mile trail run the next day (in my Vibram Five Fingers). As I train to hold my form over longer distances, perhaps my next 50K might be a little faster!

 

]]> 2010-04-15T01:33:30+00:00 <![CDATA[Plantar Fasciitis Prevention and Cure]]> http://www.chirunning.com/blog/entry/plantar-fasciitis-prevention-and-cure http://www.chirunning.com/blog/entry/plantar-fasciitis-prevention-and-cure#When:09:25:28Z I’ve been hot on the trail to get my hands on (and feet into) as many different pairs of minimal running shoes as I can so I can recommend the best shoes for midfoot strike running. (For my most up-to-date shoe recommendations please go to Running Blogs from Feb. 7th and March 26th.) I have to say it’s been fun, getting to wear lots of cutting edge running shoes with new designs and wild color schemes. My closet floor would be the envy of Imelda Marcos… but it has it’s downside. My feet don’t like to change running shoe brands that often. You know what it’s like. When your feet find a pair of running shoes that works well and feels great, it’s like a love affair between the two and not really something to be messed with.

Wearing lots of different running shoes in lots of different environments can leave me feet feeling sore on the bottoms. The last thing I need is a case of Plantar Fasciitis. So, yesterday, when I felt that all-too-familiar tinge of discomfort on the front of my heel I spent no time getting to the fix. I ran directly to a neighbor’s driveway which has a deep layer of crushed granite gravel covering a space about 6′ wide by 20′ long. As soon as I got there I took off my shoes (left my socks on) and began walking back and forth over the gravel. It’s a gnarly driveway and, as you can imagine, uncomfortable (a huge understatement) to walk on without shoes. After about 10 minutes of this self-inflicted torture I put my shoes back on and continued my run.

As predicted, it worked like a charm. All sense of any soreness on the bottoms of my feet was totally gone and, I might add, has never returned. In fact, my feet felt so alive and energized by my “torture walk” that I had one of the best runs I’ve had in weeks. My legs were much more relaxed and my feet we’re happy as little clams.

So, if you’re ever feeling even the slightest nuance of a case of PF coming on, I highly suggest you bite the bullet and find yourself a nice, lovely stretch of gnarly granite to walk across. If are already dealing with a full-blown case of PF it’s even more pertinent that you take matters into your own hands and short circuit the time you spend having to deal with one of the most persistent running injuries there is. This is one of those rare instances in my Chi Running practice when I would agree with the old adage, “No pain…no gain.”

 

]]> 2010-04-13T09:25:28+00:00 <![CDATA[Start Running Efficiently In Tough Economic Times]]> http://www.chirunning.com/blog/entry/start-running-efficiently-in-tough-economic-times http://www.chirunning.com/blog/entry/start-running-efficiently-in-tough-economic-times#When:16:19:46Z Running in these tough economic times has taught me a lot, especially in regards to running efficiency and management of resources. I have learned to view my body as a company and apply common business techniques to my running technique. Here is a short list of my employees and their job descriptions:

Feet – As a foot, you are responsible for supporting the structure and providing feedback from the external running environment. Working closely with the Achilles tendon, you will gather energy from the ground and recycle it within the company. Requirements: B.A. in strength and flexibility, strong understanding of midfoot/fullfoot strike.

Legs – You will support the body in a series of momentary one-legged posture stances. You will provide a strong foundation for the entire company’s running technique. As you gain more experience, you will be asked to swing rearward and expand stride length allowing the company to run faster and more efficiently. Direct supervisor: Pelvis.

Pelvis – In this management, you, pelvis, will have a multifaceted job requiring stability, flexibility and fluidity. Staying level is a must for this position.  You will integrate the leg and arm teams and act as the core of the running company. You will also be asked to rotate with every stride. Requirements: Minimum 5 years experience in the industry, Master’s degree in stability and rotation.

Heart – The position of heart requires a steady work ethic and adherence to the company’s values. In this executive position, you will be asked to manage the value stream and ensure the brand remains true to its heritage.

These are just a few examples of the running jobs I have given to different parts of my body.  In my company everybody has a job to do. This requires a lot of body sensing and planning. I know that when one of my employees has to pick up the slack of a co-worker eventually they are going to break down and ask me to fix the situation. I certainly can’t keep an eye on everybody at once, so luckily, my employees will tell me when someone is not pulling their weight.

I try my best to be more of a manager and less of a boss. While running recently, I had to stop and have a meeting with my arms to let them know the company needed more productivity from them. As a result of their failure to swing rearwards, my glutes tightened up to help balance my slight forward lean. Once my glutes became tight, my legs splayed out and overall productivity was down 37%! I explained this to my arms and they were happy to help get the company running efficiently again.

All of my employees are well paid and have an excellent benefit package, including healthy foods and physical movement. I have found that rewarding my employees for a job well done increases productivity and greatly enhances the corporate culture.

 

]]> 2010-04-03T16:19:46+00:00 <![CDATA[Walking an Event? Get Focused]]> http://www.chirunning.com/blog/entry/walking-an-event-get-focused http://www.chirunning.com/blog/entry/walking-an-event-get-focused#When:09:59:42Z Focusing your mind is the surest way to feel great throughout a walking event, and especially as you cross that finish line … whether it's a 5k or a marathon. With Chi Walking, you learn to focus your mind, moment-by-moment, using your mind to listen to, and then support, your body to walk in a way that is both relaxing and efficient. The practice of focusing your mind can then be transferred to focusing on long term or more significant goals in your life. The key is to practice!

When you focus, you create a stronger connection between you and the object of your focus. When cooking a meal, if you think about what you want your food to taste like, instead of allowing your mind to wander, you'll end up with a more delicious meal. If you focus on the few extra pounds you may have gained this winter, you might just become more "connected" to them. If instead you focus on eating well and walking consistently, that is what will happen, and those pounds will melt away.

When successful people were studied to understand how they achieve their goals, being able to focus their mind was one of the common and key skills.

How to focus your mind
To amplify the power of your mind, choose a very specific goal for your walking event: it could be to win your age group, to finish pain-free and injury-free, to enjoy yourself fully, to use your pelvic rotation, to walk a specific time, to bring in $1,000 for your favorite charity. The connection that is created by focusing your mind adds something very tangible to you as a person, so it is best to focus on qualities that are truly meaningful to you. For instance, feeling strong, centered, flexible, energetic are all positive focuses that can enhance your whole life.

When you focus your mind, you are setting your mind and intention in a specific direction, and not letting your mind wander to the many other options that might distract you from your goal. If there is one thing we have a lot of in this life, it’s options. Have you noticed the laundry detergent isle in the grocery store?I focus on finding one that is least harmful to the environment and that does not leave a perfumed odor on my clothes which quickly narrows my options.
 
You may choose to complete your first walking 10K. You may then decide that you want to complete it without any soreness in the days after and that you want to feel great when you cross the finish line. The key is to get a clear goal in mind and stick with it.

In the movie “A Beautiful Mind,” John Nash, the Nobel Prize winning economist, is diagnosed with schizophrenia. He explains that to overcome his very intense delusions, he has to go on a “diet of the mind.” He focuses his mind on what is real and chooses not to allow his mind to wander toward his delusional world. That concept of a diet of the mind is an important one when you are practicing to stay focused on a goal for your event. Staying focused means that you don’t allow your mind to entertain other negative thoughts, like not finishing the 10K, finishing the event but feeling like hell afterward. 

This doesn't mean that you can't ever change your plans or your goal. Focusing does not mean that you block out important messages or warnings coming your way. That’s not being focused. It’s being stubborn, or worse. In Chi Walking, we encourage you to listen to your body and make necessary adjustments if your body is clearly telling you that walking a half marathon is just too long a distance with your level of training. You then adjust, and walk a 10K first.

When practicing the Chi Walking technique, you begin by focusing your mind on listening to and feeling your body. It might sound simple, but it's harder to do than you think, and more rewarding than you can imagine. Your mind will want to wander, as everyone's does. You have to repeatedly stick to your “diet” and bring your mind back to engaging your core muscles, to gently leading with your shoulders, to swinging your arms to the rear. By doing this you are actually creating a stronger neuro-link between your brain and the nerves and muscles in your body. In the beginning there may be little connection, but over time, as the connection grows stronger, you will have more control over your body, and your mind. Additionally, the body and mind begin to act as one whole – YOU – rather than the two separate entities of your body and your mind.

Focus is a very powerful skill and one of the keys to walking a successful, injury-free event. As we say on our shirts:

Focus Your Mind
Strengthen Your Core
Energize Your Life

Get the Chi Walking Training Program: 8 Weeks to a Pain-Free 5K to help you get and stay focused!

]]> 2010-04-02T09:59:42+00:00 <![CDATA[Running an Event? Get Focused]]> http://www.chirunning.com/blog/entry/running-an-event-get-focused http://www.chirunning.com/blog/entry/running-an-event-get-focused#When:05:59:48Z Focusing your mind is the surest way to feel great throughout your race, and especially as you cross that finish line ... whether it's a 5K or an ultra marathon. With Chi Running, you learn to focus your mind, moment-by-moment, using your mind to listen to – and then support – your body to start running in a way that is both relaxing and efficient. The practice of focusing your mind can then be transferred to focusing on long-term or more-significant goals in your life. The key is to practice!

When you focus, you create a stronger connection between you and the object of your focus. When cooking a meal, if you think about what you want your food to taste like (instead of allowing your mind to wander), you'll end up with a more delicious meal. If you focus on the few extra pounds you may have gained this winter, you might just become more "connected" to them. If instead you focus on eating well and running consistently, that is what will happen, and those pounds will melt away.

When successful people were studied to understand how they achieve their goals, being able to focus their mind was one of the common and key skills.

How to focus your mind
To amplify the power of your mind, chose a very specific goal for running your race: it could be to win your age group, to finish without pain, to enjoy yourself fully, to use your pelvic rotation, to run a specific time, to bring in $1,000 for your favorite charity. The connection that is created by focusing your mind adds something very tangible to you as a person, so it is best to focus on qualities that are truly meaningful to you. For instance, feeling strong, centered, flexible, energetic are all positive focuses that can enhance your whole life.

When you focus your mind, you are setting your mind and intention in a specific direction, and not letting your mind wander to the many other options that might distract you from your goal. If there is one thing we have a lot of in this life, it’s options. Have you noticed the laundry detergent isle in the grocery store?  I focus on finding one that is least harmful to the environment and that does not leave a perfumed odor on my clothes which quickly narrows my options.

Let's say your goal is running your first marathon. You can then get more specific with your original goal and choose to complete your marathon injury free. Then you can refine that goal and decide, "I don’t only want to be running injury-free, I want to feel great when I'm finished running. I want to complete a marathon pain-free and injury free." The key to success is to get a clear goal in mind, and stick with it.

In the movie “A Beautiful Mind,” John Nash, the Nobel Prize winning economist, is diagnosed with schizophrenia.  He explains that to overcome his very intense delusions, he has to go on a “diet of the mind.” He focuses his mind on what is real and chooses not to allow his mind to wander toward his delusional world. That concept of a diet of the mind is an important one when you are practicing to stay focused on a goal for your event. Staying focused means that you don’t allow your mind to entertain other negative thoughts, like not running the marathon, not finishing the marathon, finishing the event but feeling like hell afterward, finishing but never running another step because of an injury.

This doesn't mean that you can't ever change your plans or your goal. Focusing does not mean that you block out important messages or warnings coming your way. That’s not being focused, it's being stubborn, or worse. In the Chi Running technique, we encourage you to listen to your body while running and make necessary adjustments. If your body is clearly telling you that running a marathon is just too long a distance with your level of running training, you then adjust, and try running half marathon.

When practicing the Chi Running technique, you begin by focusing your mind on listening to and feeling your body. It might sound simple, but it's harder to do than you think, and more rewarding than you can imagine. Your mind will want to wander, as everyone's does. You have to repeatedly stick to your “diet” and bring your mind back to engaging your core muscles, to gently leaning from your ankles, to swinging your arms to the rear. By doing this you are actually creating a stronger neuro-link between your brain and the nerves and muscles in your body. In the beginning there may be little connection, but over time, as the connection grows stronger, you will have more control over your body, and your mind. Additionally, the body and mind begin to act as one whole – YOU – rather than the two separate entities of your body and your mind.

Focus is a very powerful skill and one of the keys to running a successful, injury-free event. As we say on our shirts:

Focus Your Mind
Strengthen Your Core
Run Like the Wind

Choose from our four Chi Running Training Programs to help you Get and Keep Focused!

 

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