Most of us carry the narratives of our day-to-day life into everything we do, including our running. When you are running, as the conversation continues, tension can arise, especially in areas where you tend to hold it, such as your shoulder or back. When you are trying to practice efficient movement, that tension can get in the way. When I’m running, sometimes the inner conversation gets loud enough to make me think there is a party going on in my head! When this happens, it’s hard to hear what my body is trying to tell me. It’s time to quiet down, and this is where one of the Chi Running principles comes in handy - using your y’chi.

In Chi Running, we talk about using your y'chi (see page 44 of the Chi Running book) by focusing on an inanimate object in the distance (tree, stop sign, etc.) and directing your energy through your eyes. Think of a cat stalking a bird - the cat doesn't break its visual link to its prey - you could say the cat is using its y'chi.  Practicing using your y'chi allows your mind to become quiet and listen to your body better, so that you can 'hear' signals and respond, such as keeping the core engaged, the spine long, and the back of the neck soft. It can also let you know where you might be holding tension. At some point, you will lose that focus. All you have to do is come back to it - it’s always there. By coming back to it and quieting your mind, your run becomes more like a meditation session, and most likely will leave you refreshed. It does for me!

So next time you go running, notice if there is inner chatter going on. Then lock your eyes on to something in the distance, and hear the conversations cease as the tension melts away. Your body will thank you!
 

A strong core allows you to relax your legs and balance in your window of lean with ease, and with practice, you will be able to move from first gear to second and third with greater ease and confidence in your forward fall. If you’re looking to increase speed, a strong core is necessary.

A strong core also improves balance and coordination on technical terrain. When on the running course, whether it’s road or trail, runners should strive to be nimble. A runner with exceptionally large quadriceps, hamstrings and calves may appear to be a more “serious” runner at first glance, but those large muscles actually decrease mobility and dexterity. You’ve probably noticed that a person with exceptionally strong legs has large quads, but someone with a strong core and abs doesn’t have a large belly. Bottom line: the bigger the muscle, the less mobile it becomes.

The first few times you practice engaging your core and relaxing your legs while running, you’ll most likely experience soreness in your abdominals the next day. This is a good sign! By relaxing your legs, you decrease the build-up of lactic acid in those muscles, which means little to no recovery time and you can start off every run with fresh legs.

It’s also essential that as you work to strengthen your core, you acknowledge it as your center, or your guiding force. The saying “go with your gut” means just that. With a physically and emotionally healthy core, your centeredness, sense of balance, and self-confidence will guide you through all decisions and bring you a feeling of stability that you may not have felt before.

We have 4 videos on our YouTube Channel that demonstrate safe and effective Core Strengthening Exercises. By incorporating these core exercises into your daily Chi Running or Chi Walking workout routine, you are giving yourself the gift of proper pain-free running mechanics, which will support you through years of running, walking and pain-free movement.

The Ball/Chair Exercise: This exercise does a number of things for your core and for fine-tuning your pain-free Chi Running technique. From practicing the one-legged posture stance, to feeling pelvic rotation to stretching hip flexors and quads – all while strengthening your core.

The Bridge Exercise: This exercise strengthens your core and helps add stability to your pelvis so that it can maintain holding a level position. Danny suggests working up to 10 reps and holding the position for 10-30 seconds each.

The Leg Lift: Danny demonstrates this simple exercise and shows the how-tos of doing it safely. By practicing this, you will strengthen your lower abs, which will support the leveling of your pelvis during all levels of your running technique.

The Butt Walk: Don’t let the name deceive you! This exercise will strengthen your core while teaching you to rotate your pelvis and hold your upper body still at the same time.  One of Danny’s favorites!

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