I've been cross training a bit more this spring; a few days of running, as well as swimming, weight training, circuit classes and spin classes. Not to mention plenty of gardening, and working in the yard! All of this movement has made me realize a few wonderful things about what the pain-free Chi Running technique and Chi Walking have taught me about how to move my body and be physical. 

In both the Chi Running book and the Chi Walking book, Katherine and Danny discuss how important movement is to the human body, and the more I practice running and walking, the more I realize how true it is - we humans need to move our bodies! We are meant to walk, to run, to jump, play and work hard with our bodies. As our culture has shifted into sedentary patterns, it's all the more important to actively seek out "being physical."

Learning how to move your body in a centered but relaxed way is such an important lesson, and one that can make any activity -- whether you're lifting your child, moving furniture, going running, hiking, biking, or carrying luggage -- much safer and more enjoyable.

Below are a few key points from Chi Running and Chi Walking that I use almost all the time whenever I am doing something physical. (These points are covered in depth in the Chi Running & Chi Walking materials - if you're curious, there's plenty more information in the running and walking books & DVDs.) Most recently, I took on the task of repainting the living room, with its tall ceilings and very thirsty drywall. Amazingly, I have avoided any back or arm soreness, simply by thinking about the way I was moving my body:

5 things to think about when you move your body

• Be centered. Make sure you're moving from your core, keeping your movements anchored to your lower abdominal & psoas muscles. Initiate movement from your center and you'll stay centered while you're moving. It's more efficient and definitely safer.
   
• Get aligned. Rather than twisting and turning in ways that might hurt your back or neck, make sure your body is aligned and pointed in the direction you want to move your body/furniture/grocery cart. Start with your feet and work upward.
   
• Don't slouch. It's easy to get lazy as the day wears on, as you get tired of driving carpool or folding laundry. Just remember to raise the crown of your head: give your neck a good lengthening and open up your chest to allow your lungs to fill with fresh air.
   
• Stay focused. When you're doing something as repetitive as washing dishes, or cleaning the floor, or running, it's easy to "forget" what you're doing, but that inattention can sometimes lead to sore muscles or pinched nerves. It's okay to let your mind wander every now and again, but focusing on the job at hand and moving your body efficiently will probably help you get it done faster and get it done with better results.
   
• Be positive. Maybe mowing the lawn or weeding the garden aren't your favorite weekend activities, but what a gift it is to move your body! Anytime I get a little grumpy about doing chores, I remind myself how lucky I am to be able to move my body, to have the tools to move injury-free, and the opportunity to use my body the way it was designed to move.

• A very low heel-to-toe drop (flat is best).
• A sole that doesn't have any cutaway between the heel and toe box (like most running shoes do).
• Both of the above features allow the walker, or runner, to land on the lateral side of the heel and roll forward along the lateral side of the foot to the metatarsil heads, and off at the 1st and 2nd metatarsals.
• A wide toe box and lots of flexibility in the forefoot.
• When you take the toe of the shoe in one hand and the heel in the other, the shoe should bend easily.
• Breathability – summer walking and running shoes shouldn’t make your feet sweat.
• The same level of comfort as your bedroom slippers!

Once you find a walking or running shoe that fits this description, you’ll notice that it’s actually much easier to practice Chi Walking or Chi Running. Similar to barefoot running, your foot strike will naturally become a more balanced midfoot strike. You won’t have unnecessary cushioning to absorb the impact from heel strike, so it will feel better to run with a more midfoot strike and to walk with a midfoot roll (landing on the front of your heel and rolling through to your toes) when you take a step. You’ll also become more aware of  the positive effects that has on the rest of the body. Our Chi Walking and Chi Running DVD’s are great tools to help you build your walking or running program and get you used to your new shoes!

The fact is, shoes are only a small part of the story of walking and running injury-free. Whether you’re walking or running, what is most important is your walking or running technique. Just because you’re walking or running either barefoot or in more minimal shoes, doesn’t necessarily mean you’ll automatically have good running or walking technique. That has to be learned and practiced. A pain-free running technique is really the best insurance against any walking or running injuries in your future.

As much as we promote moving to a minimal shoe, we do suggest following the principle of Gradual Progress. To fully benefit from any kind of change you make in your exercise program it’s important to give your body time to adjust. If you’ve been wearing a thick-soled shoe (sometimes called a “stability” shoe), try going for something more neutral at first. These shoes have slight padding, yet are still flexible enough to keep the lines of communication open between your feet and the ground. Once you feel comfortable in these, then you can move to a shoe that’s truly minimal. The same goes for those who are injured or who have had injuries: it’s especially important that you follow Gradual Progress with any adjustments you make.