When I see a student struggling with their running technique and still getting niggles, I often suggest they do some slower running.  Invariably, I will be told that they don’t enjoy it and that it feels awkward and uncomfortable.  That is music to my ears!

This is a sure sign that they have more work to do on their running technique.  When we learn to run slower, we are better able to listen to our bodies, look for any flaws in our running technique and any tension that may be there.  We can more clearly body sense how we are moving and begin to make the necessary corrections.  If we can master our running technique at slower paces, we are laying solid foundations for the future.

Put aside any race goals and invest the time, look at the bigger picture and take as long as you need to feel fluid and relaxed at slower paces.

Happy running.

Michelle

That means in the meantime, we’ll be training! So that means that I’m back to blogging like a real blogger and will be updating more frequently. Fun!

We are using the Pain-Free Beginner Half Marathon Training Program to guide our running training process. We’ll be starting Week 5 this week, which is all about Pelvic Rotation. Today was my LSD of 6 miles, so I ran about 60 minutes (I still run about a 10 min/mile pace… I wonder when my body will be ready to start running the next pace. She’s just happy at 6 miles an hour.)

I had a great long run today in the woods with Oliver (Shelly was gone, but we’ll train together during the weekdays this coming week…). I used my 5 minute countdown timer on my watch and found it extraordinarily helpful. I am starting to use a countdown timer more often while running. It’s a blessing.

Today I focused on several things: 1) Not stepping past my hip 2) Balancing in my “window of lean” 3) Feeling my feet at the bottom of my column, 4) the “C” Shape and 5) Limp lower legs.

All great focuses for a hilly run. For those of you who have either run the Asheville 1/2 before or are familiar with the terrain: it’s a hilly race. The good thing is that we’ll be able to train on the course, which is a distinct advantage, I guess.

I have to admit that the unknown can be more fun…

So far, so good.  I felt steady and strong for the entire run and am going to experiment with taking my ability to Body Sense/train to another level during this running training round. I want to get even more in tune with what my body is doing and how I can use the Chi Running form focuses to direct my body to run and respond well.

Really excited to be training for a new event and for something to make me roll out of bed early or head to the road after a long day at work. Thanks to everyone for your support so far.

What I love about running the Dipsea is that it is not just about running a hard and historic race. It is steeped in tradition. Over the years people create their own traditions too. Three of my favorites are Saturday morning practice runs over the trail with friends followed by breakfast at the beach, Thursday night practice running followed by a salmon dinner barbecue and a scone breakfast at a friend’s house the weekend before the race. There has to be some reward to compensate for the pain of running such a hard course.

It’s a quirky race and people either love it or hate it. Most people who run it love it and come back for more. Jack Kirk did for 67 years. He was 96 years old when he ran his last Dipsea. Every year, one of my favorite Dipsea moments was when the crowd would roar as Jack came into view near the finish line and everyone would rush over to watch and cheer just as I did when I was lucky to capture him on camera. He was an amazing man and runner. And check out his footwear. Talk about minimal running shoes!

The Dipsea Race is a true spectacle for spectators and runners alike. Since it is a handicapped race with staggered starts spanning 25 minutes many racers get to watch their running buddies start. It was quite a sight to see an 8 year old and 68 year old start running together — and with an interesting twist, the spectators saw them finish almost together with 8 year old Reilly Johnson just seconds ahead of runner-up Melody-Anne Schultz. During the race I was able to observe all the different elements of running form as people would come flying by. I couldn’t help but notice Alex Varner when he passed me — he looked smooth and relaxed, and he had the fastest time of the day. Good running form does make a difference.

A highlight for me was at the starting line when the race announcer looked down at my starting group and said “Hazel Wood is still here running after all these years, it must be the Chi Running that keeps her from running injuries!”. That put a smile on my face and helped me relax. It was an incredible day and I feel very fortunate to have been part of the experience. Everything was in alignment — the weather, the beauty, the challenge, and the camaraderie. Post race activities were fun and festive. It doesn’t get much better than that. I’ll be back. Same time, same place next year.

Another Sport Psych technique that I typically include in my distance running training programs is Imagery. To get the flavor of Imagery, try the following. “Close your eyes and imagine that you are running (or walking) in an area that you love, perhaps a trail or path that is one of your favorites, and see yourself flowing with ease and joy, moving along effortlessly, in your own perfect form..”  Take a moment and enjoy this Imagery. What did you come up with? How was it for you?

Sometimes, I will modify the directions to have participants imagine that they are running like an animal (of their choice) or I might have them see themselves finishing a race that they have done or will be doing. If the latter, the technique becomes more one of Mental Rehearsal, a technique often seen on TV as we watch elite athletes, e.g. skiers and skaters,  doing their pre-event preparations.

As a Sport Psychologist, I have a particular interest in the application of Psychology to distance running and walking and I have found that techniques such as those described do make a difference in my students’ experience and performance in their training and in the actual running or walking event that they undertake. I receive  consistent feedback that they can affect what goes on physically by using these simple psychological tools.  Comments at the  Follow-Up Celebration after the Eugene Marathon confirmed this exciting outcome. Completing their long distance event, especially during any tough periods, became much more a positive challenge than a matter of just hanging on and persisting. They found that their mental side was very helpful in anticipating and handling the physical challenges that naturally come with such running or walking activities.

One especially rewarding aspects of Sport Psychology techniques is that they are consistent with the underlying assumptions and theory of Chi Running and Chi Walking, namely that the mind and the body are designed to be a unified whole, working together as one.  I find that including  techniques like those described above is straight forward and easy to do because I have already taught the students about form focusing, self-monitoring and many other key ingredients of Chi Running/Chi Walking. Try them yourself and see if you agree. In other words: “You can and you will!” 

There are two major aspects to the practice of weight release. The first is that you implement good health habits so that you develop the practice which you will need throughout your journey. The other aspect is that at some point you might need to do some deeper examination into the mental and emotional aspects of how you gained the weight and how to process your feelings in a healthy way as you release it.

First, let’s focus on the health habits. In order to create the conditions that will lead you to successful weight release, you must gather your health and fitness tools and resources. This is done by eliminating foods and triggers from your home, car and office. Then create a healthy, realistic and nourishing meal plan that is workable for you. You must prepare yourself both physically and emotionally for the transformational fitness work that you will begin.

Prepare yourself emotionally for the changes that your body will experience. The space that our physical bodies take up in the world has a profound effect on our emotional body and this aspect of weight release and physical transformation should not be taken lightly. As you implement these good habits, start to restructure your lifestyle, plan and prepare your meals and your mind for weight release, something will happen … you’ll start to release weight.

The habits that you change can be the beginning to a successful weight loss journey. As weight starts to come off, you might notice something else exciting happening. As you start to feel successful in your endeavors, you’ll start to feel empowered and approach your health in a more proactive way. These are powerful feelings and should be honored. You are in a good place in your journey.

This is also a good time to consider what some of the underlying factors are that have contributed to your weight gain. Every person has personal and significant underlying reasons with any health issue. This is an important and potentially life changing aspect to your continued progress.

The examination of these underlying issues can be uncomfortable and difficult. You may find that your excitement about your program is challenged because of the difficult work that you are doing. That’s when the good habits that you have worked to develop will become an essential tool for you. Even if the work is challenging, you will have a well established routine, and consistent and structured habits to help you through the rough times. The ultimate goal is to release the weight, and to let it go for good. Acknowledging these underlying issues – while still maintaining your practice – will help set you up for greater success, not only releasing your weight but in not gaining it back. This is big, important work and we encourage you to honor your process and your journey.  

Resources to help you master the Chi Running basics:

• Chi Running Book: A Revolutionary Approach to Effortless Injury-Free Running
• Chi Running DVD: A Revolutionary Approach to Effortless Injury-Free Running

He and I are in agreement on that score. However, he does not favour ‘transitioning’ and feels that the runner should go ‘cold turkey’.  This is where he and I disagree.  Although I am a Vibram Five Fingers wearer these days and I do some running in them, most of the time I wear a running shoe that has a little more protection in them.  Four years ago when I decided to focus on running technique, I took some Chi Running lessons.  At that time, no-one could have persuaded me to start running barefoot or even in minimal shoes, given the particular injuries I had.  Many people feel this way.  If you have been running for a long time, I believe it is better to start working on your running form in the shoes you are in and gradually reduce the amount of support and cushioning.  If you have just taken up running, then choosing a minimal running shoe is a great start.  In both cases, you can mix it up with a little barefoot running and still get the benefits of enhanced proprioception while allowing your body time to adapt.

I had the opportunity to test this on a multi-looped trail race, where I ran with different people throughout the day. The first loop, I ran with several people and, though I had my metronome on me, I didn’t turn it on. Near the end of the five mile loop, I was not feeling the running love, and was a little concerned, since that should have been an easy distance for me. Part way through the second loop, I found myself running with a Chi Running buddy, so I turned on my metronome to check my cadence. It was a bit slower than what I usually run at, which is 90 spm. I left it on and soon my stride was matching the beat. My body started to feel better and the running seemed to get easier.

I’ve learned my lesson not to leave my running partner (the metronome) at home. But I’m human and sometimes forget it. In that case, I keep the beat in my head and let my body dance to it. I’m a much happier and more efficient runner when I keep a steady beat!