Chi Living Blog

November Chi Running Instructor Tips

2010-11-15T01:59:16+00:00

1. RUNNING TALL FROM THE ANKLES: As runners get tired, the tendency is to naturally sink down in their stride and allow their knees to flex too much during mid-stance. Runners also do this in attempts to try to soften their stride and run quieter. When running with an excessive knee bend, this makes it much easier for runners to lean at their waist rather than lean from their ankles. Since they don’t feel the immediate pull of gravity when leaning from the waist, these runners typically end up increasing their running cadence to speed up instead. This causes a cascade of altered cadence, overstriding (causing eventual heel striking, rather than the preferred midfoot strike) and a return to “power running.” The key is to frequently try to reach the vertex of your head up an inch or so (trying to touch the vertex of their head to an imaginary point OR the “string-pull analogy”) so that it aligns the spine and pulls you out of an excessive amount of knee flexion. The key is to land with soft knees and NOT excessively flexed knees.

2. AVOID OVERSTRIDING: The second main tip is to avoid overstriding at all costs. Overstriding causes heel striking, which is both inefficient and can cause running injury. Overstriding also completely negates the runners’ ability to lean and engage gravity. If you land with your foot in front of your hip, how can you lean forward from the ankle? The answer is … you can’t! If you overstride (when your foot strike lands in front of your hip/center of gravity), you physically cannot lean from the ankle until your center of gravity comes over the foot. By the time you reach this point, you are already moving into your next step. This will continually cause a cascade of overstriding and increase your tendency to lean from the waist. This causes the typical “jack-knifed” appearance that we see in many runners – chest sticking forward while leaning forward at the waist, rear end sticking out in the back and heel striking in front of their hips.

When runners combine the “fixes” for these two tips – running tall from the ankles and keeping their stride underneath or behind their hips, then and only then can they truly feel their body being pulled by gravity! Remember that when one engages gravity properly with the Chi Running technique via the lean, the running speed increase should be INSTANTANEOUS! If you feel a sluggish increase in speed while adding lean, you are either leaning from the waist or subconsciously speeding up by increasing your cadence. Use these two tips and combine it with changing gears frequently while running. Work on feeling that INSTANTANEOUS change in speed when adding lean and taking it off.

Contact Justin Lau:
(916) 488-4849
http://www.elitespinalcare.com
jclau@elitespinalcare.com

Get started running pain-free today.

Resources to help you master the Chi Running basics:

Running in the winter mornings: with sunlight and cold temperatures!

2010-11-10T20:37:49+00:00

So, for those of you who are “hard core” enough to go running first thing in the morning, you must be rejoicing with me that it is now light enough to see the ground when you go running before work, right?

I found myself jumping out of bed at the first sign of light yesterday to take Oliver on a quick neighborhood run before work. It was so glorious to start running and finish running in daylight.

Just last Friday I found myself meeting some girlfriends to go running in the early morning, and was somewhat astonished to discover that the entire run was cloaked in darkness. There was definitely something fun about it, especially because these ladies totally pushed me to my limit running at a quick pace, talking the whole way and loving every minute of it. I think Oliver was even a bit tired when we were finished!

While the sunlight definitely makes running in the morning easier, the cold temperatures that come with autumn/winter are a bit of a challenge. I think most of our natural tendencies are to stay home, curl up with a book, a cup of tea and enjoy the warmth of the season…

But aren’t we lucky, those of us who can recognize the joy of being able to stand outside, post-run, in our most-fashionable tights, stretching away and steaming up the air, even though it might be freezing outside? And what’s more fun than being able to clear your sinuses after a good, hearty running workout? Winter running also has the ability to help us stay trim and healthy all winter long, despite the food-heavy and sometimes stressful holidays.

As Danny and Katherine discuss in the Chi Running book, there are enormous benefits to transitioning into and out of a running workout. I believe that the cold weather helps nurture appropriate transitions for runners: the cold might make us “pause” before heading outdoors (and therefor further reinforcing our desire/need to go running) and the necessary-post run stretch, which is (in my opinion) essential after running in the cold, the winter is a great time to take advantage of the pre and post-run times.

So, here’s to all of us who can understand why getting up to go running at dawn in the freezing weather is worth it…

Running while Pedaling

2010-11-10T02:10:14+00:00

Running with the Chi Running technique can be challenging to someone overcoming a lifetime of bad running habits. For those of us who have been practicing the Chi Running technique for a while, some of those habits can creep back in, especially when we are tired. A common error in running technique is over striding. It’s so common that we see it in the models in running magazines and posters, yet it has great potential for causing injuries to the knees and lower legs. A simple visualization can correct this, and allow one to feel a shorter, more efficient stride length. It also makes it easier to relax the lower legs, feel the ankle lift and let the feet form a circular motion to the rear.

This image is one that Danny used at Kripalu, and is also found on page 96 in the Chi Running book. It was interesting to see it help a student change her running technique in just a few minutes. She had been landing in front of her hips, with a locked knee and hard heel strike. In fact, it seemed like her legs were barely bending. She was over striding and working really hard for the amount of distance she was covering, which wasn’t much. Danny told her to imagine her feet were clipped into a bicycle pedal and she could only pull up. In addition, in first gear, that crank set would be on a tricycle wheel. Running along using this image, her knees got soft and started bending, and her feet started landing slightly behind her hips. Her stride length became short enough that she was able to relax her lower legs, and allow the heels to make a little circular motion and her feet to land with a midfoot strike, much like is shown in the book on page 97.

In my own running, I have come back to this visualization again and again, when I feel my feet start to creep out in front of my hips. In first gear, probably the most challenging gear to relax into, ironically, pedaling a tricycle wheel is sometimes the focus I need to find efficiency and relaxation. So next time you are running, try pedaling and feel what it feels like. It may be just what you need to get rolling down the road!

Feeling the Run

2010-11-03T16:30:37+00:00

Recently, I helped Danny and three other instructors at a four day Chi Running workshop at Kripalu Yoga Center in western Massachusetts. As Danny taught and talked about running technique throughout the weekend, there were many things he said that were worth remembering. Fortunately, David Stretasnki wrote most of them down and sent them to us instructors. Since then, each time I go for a run, some of the phrases come back to me, and I try to pick one or two to meditate on while I run. Rather than share all of what he said in one sitting, I’d like to do a series of posts, with a phrase as a topic, and relate how it helps me in my practice, and how it can help others in theirs.

During the opening introduction, as Danny outlined the weekend, he told the class, “This weekend: “showing” is our job; “feeling” is your job. The body tells you when it feels good. It is the language of your own body; learn your own language.” How simple can that be? And yet how difficult! In my own running practice, I have been working on ‘feeling more and directing less.’ As I am running, I try to let go of what I think it is supposed to look like (identification), and see if I can feel my form. As soon as that little voice comes up (aka, my ego) wanting to know if I am doing it ‘right’, my right shoulder tightens up and my left foot starts landing heavy. That’s the language of my body when old habits creep in. When it talks, it’s a sign to regather to my center, practice nonidentity, and remember what it felt like to feel aligned and relaxed. I’m not saying my brain has to go to sleep; I still need to access the tools I’ve gotten through practicing the Chi Running technique. It’s more like I am letting go of identification of a preconceived notion of how I should look. My body tells me when I feel good and that’s what I try to listen to.

In your own running practice, having an instructor show you ‘how’ and/or getting video-taped, and then feeling what that change (if needed) feels like, can help make that connection to feeling good. Since I have been ‘assigning jobs’ with my clients and me, I have seen more ‘aha’ moments come easier. The responsibility of trying to feel and identify all at the same time has been lifted, and has allowed them to learn the language of their own body. And my job is easier because I just have to show them how. The body knows when it doesn’t feel good and when it does. After all, isn’t that what attracted most of us to the Chi Running technique in the first place?

The New Yorker article on Salazar changing “Ritz’s” running from

2010-11-03T00:50:09+00:00

I always like it when some of the technique principles of Chi Running show up in the national news. Here’s a recent article appearing in the New Yorker about Alberto Salazar’s attempt at making a good runner (Dathan Ritzenheim – aka “Ritz”) an even better one.

Here are a few of the “radical” changes Salazar made in Ritz’s form: 1. getting rid of his heel strike and moving him into a midfoot strike (where have we heard this before?) 2. telling him to keep his arms more bent and not let them hang so low at his sides (sounds familiar), telling him to lean forward instead of running upright (now this is just too uncanny…). The list goes on as you see in the article.

It’s nice to see an American coach finally thinking about running form and trying to work with it. It’s too bad Salazar wasn’t following the principle of Gradual Progress, Ritz’s stress fractures could have been avoided. I hate to see runners being experimented on, but in some cases I guess it’s necessary.

I’ve said for many years that our American runners will never beat the Kenyans and Ethiopians until they start running like they do. It can’t be done on shear muscle strength. It has to be done largely through efficiency of motion (ie. less muscle mass, less fuel consumption, less inertia and less deceleration at foot strike).

Read the New Yorker article and then watch this video that Jennifer Kahn made.

From the video I can see where Ritz is doing reasonably well, but still has a way to go before he starts running like the Kenyans and Ethiopians.

Observations on his current form
His arm swing is not as efficient as it could be. He’s still carrying his hands too low and pumping his arms instead of swinging them held in a bent position. He’s dorsiflexing some and still leading with his legs a bit, but I’m sure it’s way better than it was. It’s not easy to change and my own left leg has a mind of its own and wants to do the same thing, if I don’t pay attention to it.

He’s leading with his legs because he’s leaning at the waist instead of leaning from his ankles. He’s also not taking advantage of the use of his obliques for speed, as Lawrence Walker mentioned in the New Yorker article, because he has very little pelvic rotation.

The article I linked to here is about gaining smoothness and efficiency in your stride by allowing your spine to twist and your pelvis to rotate with each stride. This allows your legs to truly be able to relax and allow your forward fall to pull you along. Once you have your leg mechanics to the point where you’re not using your leg muscles for propulsion, you can then (if you’re interested in competitive level speed) add in some drive to the pelvis from the obliques and get more speed out of your legs without increasing the usage of your leg muscles. I don’t talk much about this in my Level I Chi Running classes because it is important to not skip steps in the development of your running technique. It’s important to get your legs relaxed, and moving efficiently and correctly first, or you could end up increasing your leg usage as you run faster… and that’s definitely not what we’re after.

Ritz might beat Meb or Haile someday, but I doubt it’s going to happen this time around (Watch them all in the NYC Marathon this weekend).

Thanks to Jennifer Kahn for a great article and a great video.
Good stuff!!!

Running Injury Rehabilitation using Chi Walking

2010-11-01T08:58:48+00:00

If you love running and depend on it to keep healthy, fit and maintain a positive attitude, getting injured can be devastating. If your running injury was not an obvious accident, like twisting your ankle in a ditch, it is most likely your running technique that is the culprit. No matter what the cause, once you’re injured, it is important to get proper attention from a professional and to make sure that your healing process supports good running habits in the future. If your injury is from poor habits, such as heal striking rather than a midfoot strike, too long a stride, or lack of pelvic rotation, you’ll soon be injured again if you don’t change your running technique.

If you’ve been injured, it might just be a blessing – improving your core strength, and learning to move with more grace and ease can deepen your self-awareness. Chi Walking will help you get moving again safely and gently, while you learn subtle movement habits that will improve your running.

Chi Walking has many of the same movement principles as the Chi Running technique and can be the best way to learn and practice the form focuses, which will improve your running. Learning Chi Walking can have a profound effect on how you move, because walking is such an integral part of your everyday life.

Chi Walking is done at a much slower pace, so the Form Focuses you practice will require a deeper precision than learning them while running. T’ai Chi as a martial art is fast and powerful, however it is practiced at very, very slow speeds, which is actually more challenging. At slow speeds, every incremental adjustment must be deeply felt and balance must be maintained more assiduously. When you speed up the process, by walking faster or moving into running again, that deep slow work will act as a strong foundation for sound movement.

What most people don’t realize is how important it is to move – as much as is safe – when you are injured. You’ll speed up your recovery by moving, maintaining circulation in your body, breathing deeply and keeping a positive attitude. Chi Walking offers a safe and gentle alternative to running when you need it.

We start all Chi Walking and Chi Running workshops by teaching good posture and overall body alignment. In that process, you’ll learn how to engage your core muscles to gain stability in movement. When you are injured, core stability is crucial to a healthy recovery, no matter what part of your body is injured. Most of us tend to overuse our legs while running and walking. We also tend to muscle our way through life, rather than using alignment and technique to run, walk, lift and carry. It’s no wonder we have achy backs, painful knees, IT Band syndrome and many other on the long list of misuse injuries.

As your injury heals, the transition from walking to running can be easy and gentle. You’ll simply lean a bit more and pick up your feet and start running gently, with a very short stride, in first gear to test your body and see if it’s ready to get started running again. You’ll get back to running with the Body Sensing skills, sound running technique and the know-how to get started running better than ever and prevent future injury.

Resources to help you master the Chi Running basics:

Chi Walking for Rehabilitation

2010-11-01T07:59:00+00:00

Recently, the public has been reminded about how important walking is for us. The benefits are broad, from preventing breast cancer to improving memory and brain function. We thought we would also remind you that Chi Walking is also a great tool for injury rehabilitation.

Chi Walking is a safe and effective way to get gentle, weight-bearing cardio and aerobic exercise when you are injured, recovering from illness or surgery, or trying to improve or maintain your health.

Regular, fluid movement is the key to good health and to getting blood and oxygen circulating through your body. The gentle movement of Chi Walking engages your whole body: the core muscles in your torso, your pelvis, legs and arms, as well as your mind. As you walk with short, safe strides, feeling your feet on the ground, allowing the gentle rotation of your pelvis, gently reaching toward the sky with the back of your head, you’ll become more deeply aware of your own presence and personal power. You’ll feel the confidence you need to keep moving forward towards better health.

Chi Walking blends walking with the sound movement principles of T’ai Chi, which has gained much recognition for improving balance, strength, and mental cognition, as well improving the ease of movement. You don’t need to know anything about T’ai Chi to benefit from the wisdom of this ancient martial art.

Doctors recommend Chi Walking because sound movement reduces the risk of injury and pain. You’ll learn to relax deeply, allowing chi (energy) to flow through muscles and joints, nourishing your body while building strength. The movement principles you’ll learn will make every day movements safer, gentler and more efficient and will help you feel better.

The five mindful steps support every aspect of your life: 1. get aligned, 2. engage your core 3. create balance 4. make a choice 5. move forward. You can use this 5-step method to keep you motivated and positive when you are feeling challenged in any way. Getting aligned means straightening up your posture, but it also means getting aligned with what is most important to you. Engaging your core works your abdominal muscles but also engages the deepest part of your being and wakes up your inner strength. Creating balance in movement prevents injuries and balance in your life, and asks you to see your life from more than one perspective. Make a choice is at the heart of the program. Once you get aligned, engage your core and create balance, you are ready to make the best choice for yourself and then move forward with confidence.

Chi Walking is a safe and effective program to help you heal and recover from illness, injury, or surgery, and can help you improve your mental, physical and emotional health and well-being. You’ll discover the wisdom that is right within your own body and the joy of healthy, mindful movement.