Chi Living Blog

Running, Walking and Prostate Cancer: A Personal Journey

2011-08-04T19:54:11+00:00

I’d like to share a personal experience I have had in recent months related to my health and fitness and, as you might expect from a Chi Running and Chi Walking Instructor, running and walking played a key role during this journey.

At the beginning of this year I was, as far as I knew, in excellent health and was doing my typical fitness and recreational sport activities; running, walking, tennis, ice hockey, cycling, etc. Little did I know that in the preceding months, the beginnings of cancer were taking hold deep inside of me, in my prostate gland (PG), to be exact. An elevated PSA score (the screening that may identify the existence of prostate cancer) had led me to have a PG biopsy which had confirmed that I had prostate cancer. What a shock!

After doing considerable research about the prostate gland, prostate cancer and the various treatments for it, I took a deep breath as I concluded that this kind of cancer is very treatable when identified early as mine had been. I soon decided to have robotic surgery to remove the PG totally; other options, such as radiation and the “wait and watch” approach did not appeal to me. I wanted a decisive and clean procedure and surgery seemed to be the treatment that provided that degree of certainty.

In preparing for the surgery, I followed a principle central to the Chi Running technique and the Chi Walking technique, namely to set up the proper conditions for energy to flow, for balance and awareness, and for movement to occur with relaxation and ease while working with the forces and the environment in which we live. In terms of my surgery prep, that translated to increasing the strength of my immune system, enhancing my healing capacity and improving my fitness level and overall physical, mental and emotional balance. In support of these intentions, I continued with my usual physical fitness routines and the overall support I always get from my life partner, Kathy, and I added acupuncture, body work, nutritional and herbal supplements, infra red sauna heat, a prostate cancer support group, and meditation and awareness focusing. I tried to get as ready as possible for the self-inflicted “invasion” I was about to experience in the interests of my long term health and well being.

My final time running before the surgery was one of my favorites, a hilly, 20 K trail run above Eugene that had a relay component such that I could share the run with Kathy as a team we aptly named the “Swift Young K’s.” (FYI: we finished first in the 120 year, combined ages category!). As I was running and walking, I felt the freedom and flow that goes with such a run but I was also aware that there was some nervousness in the back of my mind about the surgery that was now only a few days in the future. Body Scans and Chi Running and Chi Walking focuses were particularly helpful that day as they gave me something other than surgery to think about.

And the day arrived and, before I knew it, the surgery was over – efficient and painless and, in what seemed like an instant, I had awakened in my hospital room. My recovery had begun, and healing now became my primary life focus. After a day or so of discomfort and limited movement, I was soon walking comfortably and frequently while applying good Chi Walking technique to my delicate physical condition; movement was important to getting all my different systems back to normal functioning.

Within two weeks of surgery, I completed a 5K walk as part of the annual Prost8K event put on by the Oregon Urology Institute to raise funds to provide free PSA screenings to the community. I was not trying to be a “hero” by walking a 5K so soon after surgery, I really just felt energized and healthy enough to do it and, fortunately, my experience validated that self-assessment. I was excited and relieved to be out in the world again and happy that I had come through the surgery well enough to be there.

Getting to be a runner again took a little longer but it still was only about 5 weeks post-surgery when we completed running a 5K in Missoula, Montana while pushing a carriage carrying our 9 month old grandson, Cormac (his first race ever!). After that, I really felt like I was back. Now it was a matter of supporting some deeper healing and trusting in another central tenet of Chi Living, the principle of Gradual Progress - patience and small steps - and I am glad to report that this next phase of recovery and healing is well under way.

P.S. 1 in 6 men eventually get prostate cancer; men over 40 should include a PSA screening in their medical exams – it could save your life; it did mine!

Minimalist Shoes, Barefoot Running, and Metatarsal Stress Fractures

2011-08-04T14:04:03+00:00

Running barefoot will strengthen the intrinsic muscles of your feet, making them more stable. And, it may give you a feeling of running differently. But, it won’t somehow automatically undo all your worst running movement habits or change them for the better.

Pete Larson, the Runblogger, has recently posted a comment on the rash of metatarsal stress fractures occurring among barefoot running and minimalist shoe runners and he theorizes that most of them occur in the mid to late part of the support stance when running. From my own experience, I agree with him. I hardly ever run barefoot unless it’s on a track where I know there won’t be anything to hurt my feet. Instead, I prefer running in minimalist running shoes once or twice a week and run in racing flats for the rest of my weekly runs.

When I run barefoot or in minimalist running shoes I notice a change in how my feet feel. Because I have no running shoes providing protection and structure to my feet, I find that I hold a bit more tension in the intrinsic muscles of my feet. My body is looking for a sense of stability in this shoeless mode, so my natural tendency is to get my feet to create that stability I’m used to feeling in shoes. I can feel the tension in my feet the most when I roll onto the balls of my feet and lift off for my next stride. Because of this, I’ve had to train myself to relax my lower legs and resist a tendency to hold tension in my feet and toe off. As a result, I’ve had to pay special attention to relaxing my lower legs and to relying on my forward fall for most of my propulsion needs.

From the “body logic” I’ve been taught in t’ai chi, the smallest muscles and bones of my feet have no business acting to support my full body weight or propel me forward as I am running. The job of support should fall to the largest bones (the femurs, pelvis and spine) and the job of propulsion should fall to the strongest muscles (the core muscles) assisted by the pull of gravity, and not to the relatively small bones and muscles in my feet. Placing my full weight onto these small bones and muscles and then increasing that amount by toeing off is asking for trouble in the form of possible stress fractures. No thanks. I’ll just pick up my feet instead of pushing off and run the risk of being sidelined. Once again, strong running technique prevails in the realm of injury prevention.

How to Avoid Injuries with Minimal Running Shoes

2011-08-03T20:44:45+00:00

The minimal running shoe boom, although it's one that we welcome, is nonetheless creating some meaningful questions and discussions. I am hearing reports that there are indeed a rash of new types of running injuries from people running in minimal shoes, or should I say, running too much, too quickly and with improper biomechanics, in minimal running shoes.

Always in search of the magic bullet, people tend to go to extremes when they hear of something promising. It happens with diets, with politics, and in this case, with running shoes.

We have been advocating for more minimal running shoes since 1999. However, always with the caveat of one of Chi Running and Chi Walking’s main tenets: Gradual Progress. Putting on a pair of minimal running shoes does not change years of movement patterns you have established. The idea that running without shoes or with a more minimal running shoe will save you from injury is, in many cases, wishful thinking. It can also be harmful to your body.

Here are some tips for avoiding the overuse injuries that can plague minimalist or barefoot runners:

Take it slowly and don’t expect to get started running your current mileage as you switch from your current shoes to barefoot or minimalist shoes.
If you’re transitioning to a barefoot running technique, do it on a hard surface or a track and not on grass (contrary to popular opinion). That’s because grass offers such a soft surface that it’s difficult to tell if you’re heel striking. Running on a hard surface will give you immediate running technique feedback and “force” you to land softly or suffer the pain.
If you go cold turkey and toss your old shoes in trade for minimalist or barefoot running, start by running very short distance intervals, like 200m or less, just to see how it feels. Then walk for the same amount. This helps toughen your feet without creating as much impact as running. Do this switching back and forth between walking and running as your body allows. The 10% increase rule definitely applies here … start with very short runs and add no more than 10% of an increase in mileage (or time on your feet) in one week.
Be very cautious if you’re switching to minimalist or barefoot running if your BMI is 25 or higher, as the increase of impact to unprotected feet magnifies significantly if you’re overweight. If your BMI is 30+ you might consider losing some weight before switching to the minimalist approach. Walking in minimalist shoes should be fine, as long as you increase your mileage slowly.
For at least the first month, do most, if not all, minimalist or barefoot runs on level ground, not on hills. Running uphill places increased stress on your Achilles tendons and running downhills places more impact and stress on your plantar fascia, the soft tissues of the bottoms of your feet, your calves and your shins.
Make sure you are running with biomechanically correct running form on the first day of your switch to minimalist or barefoot running; shorten your stride, land midfoot or forefoot/midfoot, keep your knees bent and relax your lower legs throughout your stride cycle, and maintain good posture with a gentle forward lean at the ankles. Better yet, sign up for a Chi Running class or contact a local Chi Running certified instructor.

When approached mindfully, there is no reason why anyone should suffer an injury from switching to barefoot or minimalist running. Without the big, bulky shoes deadening your feet and controlling every move your feet will be able to truly sense what the ground feels like and respond accordingly, and in most cases, for the better. The key to making change safe and permanent is to allow Nature to set the pace by allowing your body to adapt at its own rate.

Chi Walking for Anxiety, Stress or Mild Depression

2011-08-03T20:36:44+00:00

If you’re seeking quick relief from stress, anxiety or mild to moderate depression, try walking. Walking has been proven to help alleviate these conditions faster than most medications and with more beneficial outcomes in the long term. As you continue to practice a walking regimen, you’ll soon discover the incredible, natural results that you can’t find elsewhere.

Managing stress or mild depression takes skills that few of us are taught in our very fast-paced society. Walking is one of the fastest, cheapest and most effective ways to sooth ragged nerves and give you back the vitality that mild depression can deplete.

Walking is proven to increase feelings of pleasure, well-being and enhance and improve your mood. Walking increases endorphin production, the natural opiates from your body’s own internal pharmacy. Walking also increases neuron development, helping to reduce depression and anxiety. With the Chi Walking technique, because of the mind-body component of Body Sensing, listening to your body and responding to its needs, our clients express that they feel a much stronger sense of self-reliance, personal control over their lives, and a sense of personal power and inner strength.

Learning new and positive skills, such as improving your posture and engaging your core muscles, also helps to focus your attention away from repetitive or negative thoughts and toward the neutral, calming rhythm of your body. Increased exercise builds the depth and rate of your breath, oxygenating your whole body and acting as a balm to sooth the jagged edges of your nerves.

Try these tips to get the most out of your mood-boosting walks:

Acknowledge the importance of a strong core. While your legs actually move you forward, it’s your engaged core muscles that allow your legs and feet to relax, making your walks more comfortable and enjoyable. As your core muscles grow stronger, envision your Center (or guiding force) becoming more stable as well. This strength will help you become more confident in your decisions, emotions, and relationships.
Do The Energizing Walk (20 min. to an hour). By belly-breathing as fully and often as possible, this walk helps gets your energy moving and is best done first thing in the morning or in the late afternoon when your energy begins to dip. To do this walk:
- Begin at a relaxed pace (60-70 strides per minute). Breathe fully and slowly throughout the entire walk, emptying your lungs completely and then completely filling them with each breath cycle.
- Walk for 5 minutes doing belly breathing. Then, imagine a stream of energy rising up your spine to the top of your head with each inhale. When you exhale, imagine the energy flowing back down the front side of your spine to your pubic bone. Do this breathing and energy visualization for the entire length of the walk.

Check out the Chi Walking Book and DVD to learn about other aspects of the Chi Walking technique that benefit mind and body.

Take an inventory of how you feel physically, mentally, and emotionally before and after your walks. Write down anything you might be struggling with; your emotions, any physical ailments, etc. When you return, review your list and record how you feel. Becoming familiar with yourself in all aspects and seeing the positive impact of exercise ,immediately and over time, can be very powerful.

The real beauty of walking is that all the “side effects” are positive. If you do suffer from pain or discomfort while walking, the Chi Walking technique will help you find the cause of that pain and alleviate it with good walking technique. Our clients have found relief from back, hip, foot or leg pain by using these techniques. Our Chi Walking DVD and Walking Workbook help you get started with easy-to-follow lessons that have a big impact on improving the quality of your life-all without the negative side effects that many prescribed pills have. Lift your spirits naturally and enjoy the simple pleasure of walking, a pleasure with nothing but benefits.

The next time you go walking, try to focus on your natural surroundings and the beauty of everyday life. Even acknowledge others as they pass by and recognize yourself as a moving, participating member of nature. Sometimes, simply knowing we’re part of something larger than our own thoughts can make difficult emotions easier to process.