When there is snow on the ground, or ice for that matter, the Chi Running tehcnique can still be a  very effective way to safely do your running workout. Having an aligned posture with your relaxed legs swinging behind you, and with your foot placement under your body definitely helps you to stay on your feet, no matter what the footing. There may be some Winter conditions, however, when even the Chi Running technique might not be enough to comfortably deal with the snow, ice  and rain and that is where Chi Walk-Run comes into the picture. As a complement to Chi Running, Chi Walk-Run brings another level of stability into the picture by offering the runner the option of gearing down to a whole different mode of motion which, by its very nature, i.e., always having one foot in contact with the ground, provides another degree of stability on uncertain terrain.

I have found that switching to Chi Walking from Chi Running at certain times during Winter running can be invaluable. Obvious examples involve hills: for example, running down a slippery hill can be treacherous but with a quick adjustment to Chi Walking, I once again have solid footing with a midfoot strike and away I go. Likewise, when running up a hill, slippery footing is a common occurrence; switch to Chi Walking, and up I go. But even on level ground, I often switch back and forth from Chi Running to Chi Walking when Winter weather is a challenge. For me, having the safe and stable footing that Chi Walking provides me leads to more confident and relaxed movement.

As I described in an earlier Chi Walk-Run blog, the transition from walking to running and vice versa can be smooth and quick and that is true no matter what the weather. After checking your form and your surroundings  (self- monitoring and general awareness are key to effective Winter running and walking), and assuming you are Chi Running, it is a simple matter to switch to Chi Walking: just reduce your lean and your cadence slightly until you are into the Chi Walking form. When the footing so merits, a return to the Chi Running technique merely requires a gradual increase in cadence and lean until you are Chi Running again. The only difference from running in more comfortable conditions is the increased importance of being aware of the weather and the conditions of your running terrain. Ice, snow or heavy rain? Dress for the Wintery weather then give Chi Walk-Run a try. You’re sure to survive it and enjoy it!

The Chi Running technique teaches relaxed running technique, to use your legs only for momentary support between strides during  a brief midfoot landing, not for propulsion. Postural alignment plays an important "support" role whenever your foot hits the ground in a midfoot strike. If your muscles have to support your body weight with each step, you'll tire more quickly. If you're bent at the waist, your lower back, quadriceps and neck muscles will be carrying your weight, which makes for inefficient running and post-workout soreness.

If you have poor posture (as many of us do), you can overcome it! It takes practice, but the effort is worth your while.

Teach Yourself Good Posture

• Focus your attention on the line your spine makes as it runs from the top of your head to the end of your tailbone. Return your attention to your spine as often as possible all day long, no matter what you're doing. Let it become a daily practice.
• Don't run bent at the waist. Finishing a run with soreness in your lower back usually indicates you’ve been running bent at the waist. Instead, Chi Running encourages you to allow gravity to pull you forward by leaning slightly from the ankles, not the waist. Throughout your runs, make sure you’re leaning from the ankles and not stressing your lower back muscles.
• Engage your core by leveling your pelvis. Start by standing with your feet parallel and hip width apart. Imagine you have a string attached to the top of your head that is pulling you up, making you tall and straight. Drop your chin slightly and look straight ahead. Next, pull up on your pubic bone with your lower abdominal muscles while relaxing your glutes. Hold this position for 30 seconds. Doing this exercise throughout your day will strengthen your abs, allowing you to hold your posture straighter while running, swimming, sitting, standing, or even driving your car.
• Practice initiating all movement from your core, the largest muscle group in your body, rather than the smaller muscles of your extremities. In T’ai Chi, this is called the “needle in cotton.” The needle represents your center line (the top of your spine to the bottom of your tailbone). It is strong and stable, while the cotton (your peripherals)is soft and relaxed.

The benefits of good posture are endless, and you can practice it anywhere, anytime. Whether you’re running, sitting, or even sleeping, your whole body will thank you!

I have to admit, treadmill running is not my favorite. Regardless, I needed a good run. My day at the gym started running on the treadmill with 2 miles of progressive pacing with treadmill angled at 1.5% grade. I watched my reflection in the TV screen (off) and followed my image to see if I was bouncing up and down, or swaying side to side. I tried to Body Sense what running technique change made the biggest difference (pelvic rotation had a distinct effect on any bouncing). Another check-in I did was to look at a side-view mirror to see if both heels were coming up symmetrically (my left foot can be lazy and not float as high as the right). And, I tried to feel for the correct angle of slope on the conveyor belt that created the same tension on my achilles tendon as when I'm running on flat roads. I also spent some time practicing my pelvic rotation. Keep these Focuses in mind next time you’re forced to run on the treadmill.

Then, to the Spin bike. I raised the seat post to where my toes were just able to stay with the pedals and used the toe clip/straps so that I could pull up on the pedals. Then I did 1-minute heel-lifting drills at 90 rpm, using no downward pressure on the pedals (lifting only), followed by 30sec. of resting spin @90 rpm. Did 5 intervals (building up to ten would be suggested). Sat upright in the seat throughout the entire set of drills to allow the hip flexors to open up after contracting them on the pull-up. This is a great, pain-free workout and perfect for triathletes wanting to practice T-2 from the bike to the run. Lifting on the pedals for the last 200 meters of the bike leg will prepare your body for the run by firing the hip flexors, relaxing the lower legs, and setting the cadence at 90 spm as you take off on your run.

After the bike, I went into an adjoining mirror-lined room and did 15 minutes of t'ai chi, which really brings my whole body into a sense of quiet unison.

Finally, I went to the pool and swam 20 laps working on the following focuses: relaxing my arms as I bring them forward and into the water; not initiating the pull stroke until my other hand enters the water. Lengthening my posture line and keeping the crown of my head pointing forward at all times. Relaxing my legs as much as possible and using them only minimally.

I came away feeling that wonderful sense of “pleasant fatigue” having had a very full-bodied workout. It felt so good, I’m thinking of trying to get one of these workouts in at least twice a week. As I get in better shape on the bike and the swim (my weak areas) I’ll be able to increase the intervals and/or the intensity. Who knows I might someday try a TRI!
 

People ask me all the time, “So, what does it feel like when you’re doing Chi Running?” That’s a fair enough question. So, what I tell them is…”I don’t feel a thing.” Here’s what I mean by that statement: I don’t feel my muscles working. I don’t feel the impact on my legs, knees and hips. I don’t feel myself overworking. I don’t feel myself getting out of breath. I don’t feel pain anywhere in my body. I don’t feel physical effort. Like I said… I don’t feel a thing.

So, if someone were to ask me, “So, what would your ideal shoe feel like?” I’d prefer an answer very similar to the previous question: I don’t feel any lumps or unevenness under my feet. I don’t feel any stiffness in the shoe. I don’t feel any restriction of movement and I don’t feel any irritation or hot spots. I don’t feel their weight. Basically, I want to feel like I don’t have any shoes on, except that I don't wince with every little rock and pebble I happen to step on. So, when I put on a pair of shoes, I don’t want to feel anything from the shoes. I want a shoe that allows my body the total freedom to be itself so I can actually feel how I feel when I’m running… not how the shoe wants me to feel.

The Stem shoe comes pretty darn close to meeting the high demands of my tender toes.

Toe box: I found the Stem running shoes to have the perfect toe box. It’s a great shape and conforms well to my 4E foot, yet has plenty of adjustment for narrower feet. There’s plenty of room to spread my toes and they’re more flexible than 99% of all the shoes out there. The interior of the shoe is smooth and seamless … perfect for going with or without socks. I don’t feel any sense of binding or irritation anywhere on my foot … a huge plus for long distance running.

Sole: The Stem running shoes have good traction and a very efficient lug pattern on the sole which allows the sole to have a multi-directional flexibility, just like your foot. I like the roundedness of the heal because it allows for a much softer footstrike when walking and a nice transition into a midfoot stance. The only drawback I see with the tread pattern is on trails, the independence of the lugs on the sole accentuates the feel of all the little lumps and bumps in the trail. I alleviated this by using an insert, which spread out the impact over a wider area and reduced the sharpness of landing on a pebble.

Uppers: The lacing system is excellent … couldn’t ask for better, and the ventilation is decent. The insides of the shoes tend to pick up debris because the ankle collar flares out as the shoe flexes and opens up the inside of the shoe to debris. The only other small drawback is that the side walls of the shoe’s sole are so low that water can get into the shoes very easily. I’m sure if there is a Stem trail running shoe, a higher sidewall will be added.

Overall impression: Very comfortable and easy to go running in. They’re great on smooth surfaces and one of my favorites for an every day kick-around shoe. Not one of my favorites for trail running because of the lack of a membrane to disperse the impact pressure of rocks and gravel. A certain amount of feeling the ground is good for proprioception, but these shoes seem to magnifying the sense of the ground. I prefer a little more cushioning than the basic shoes I have, so I use an insert.

Fabulous company to work with and excellent customer service. I’m thrilled to see someone take on the big box minimalist companies and make a running shoe that does everything a Vibram does without making your feet and toes feel claustrophobic and everything a VivoBarefoot does without costing and arm and a leg.  

Except for the harder sessions, these runs are very slow but my heart rate has finally settled down and I can run without having to stop and walk occasionally to bring my heart rate down.  This is progress indeed and inspires me to keep going with the training.  I have had failed attempts with this kind of training in the past, losing patience and not sticking with it.  This time I am really enjoying it, I don’t know if it’s because my running technique continues to improve or I seem to be able to relax more while running.  I do know that this time, each run seems to get more and more enjoyable.  The slow pace has allowed me to truly listen to my body, to become more relaxed and to explore how relaxed I can get whether it be using nose breathing or making adjustments in my alignment.  Just generally looking for tension anywhere in my body and trying to let it go.

Stability is crucial to good pain-free Chi Running technique. I sense that stability now with each foot strike. The less unnecessary movement that takes place through every stride the better. The more stable we are the less likely we are to get injured and to waste energy. Once we have that stability, and for some of us that can take a long time to achieve, we can further explore what the practise of the pain-free Chi Running technique has to offer.

Happy New Year and happy running!

Michelle
 

People often ask Katherine and I, “Why did you move to Asheville?” The answer is easy - quality of life. For us, that meant: friendly, open-minded people, a reasonable cost of living, easy access to gorgeous nature, a great school for our daughter, a slower pace of life and, most of all, a place with which our family could personally and energetically resonate.

It wasn’t an easy decision to make, but it was a necessary decision, because, bottom line, we wanted a higher quality of life.

How do you define quality of life for yourself? I recently heard a lecturer say that the choices we make represent what we value most. What do you value most? And, if you had more of what you value, would you have a higher quality of life?

The Chi Living message is to create the highest quality results from your efforts, all your activities, everything you do, whether you’re running a half marathon or running for fitness, mall walking to keep active in cold winter months or cooking dinner for your family. Chi Running and Chi Walking focus on quality, effortless movement in a relaxed running technique and relaxed walking technique. As you learn to be mindful in these running and walking activities, the lessons learned permeate body, mind and spirit and transfer into the quality of your whole life.

As you think about what you want from the New Year, know that every choice you make affects the quality of your life. There are three categories of choices (or responses) we all make every day:

1. Choices that degrade our quality of life, that lead to imbalance or stagnation (downward spiral of chi)
2. Choices that sustain our quality of life, that maintain a healthy balance (natural flow of chi)
3. Choices that improve our quality of life, increase health, move us to a higher level of energy and self awareness (upward spiral of chi)

Fire…Aim…Ready…
There is a lot of information about how to make your goals a reality but what is often missing is how to choose the goals that are really going to improve the quality of your life. You may complete your marathon but did it improve the quality of how you feel on a daily basis? You may get a fast food bargain meal, but did the food give you good, efficient energy?

Many people shoot themselves in the foot by forgetting that the best way to hit a target is:
Ready (make a wise choice)
Aim (get aligned with your intention)
Fire (move forward with mindful certainty)

Fire…Aim…Ready is all backwards and it’s the reason most resolutions and goals are not fulfilled or accomplished.

Thought and intention in any one of the following areas could have a big impact on your quality of life in the coming year. Write down examples of what your options may be in each area and then choose your mindful goals for the year:

Quality in your physical exercise – too little, harmful, excessive or health sustaining and health promoting
Quality in the food you eat – processed, low nutrient, disease-producing, or fresh, slow, healthy, energy building
Quality in the use of your mind – negative thoughts, attitudes and emotions vs. productive, positive thoughts and feelings
Quality in relationships – isolation and confrontation or seeing yourself as part of something greater
Quality of your intentions – reacting to life or knowing what you are doing, why, and acting in full integrity

Knowing that more, faster, bigger is not always the most enriching outcome, begs the question, “What can I aim for and achieve that will give me a deep sense of satisfaction?” The answer is not what, but how. How you move, how you listen, how you think. It is the quality of energy that you put into what you do that determines the quality of your life.

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

On my first run of the year, I started with a walk down to the bike trail, and after feeling warmed up, I increased my cadence til I broke into a gentle run, settling into a cadence of 180. A few minutes into the run, I felt one very tiny niggle in my knee, so I slowed to a walk, checking my alignment during transition. As I walked, my main focus was on engaging my low abs, as if I was sitting up and taking notice. The 'sit up in your chair' exercise demonstrated in the Chi Walk-Run DVD helps to feel what this feels like. I also maintained a still upper body, allowing my arm swing to help stabilize it. When I transitioned into my run, the focus shifted more to a nice tall spine, as if a balloon were attached to the crown of my head. This focus helps keep me light on my feet as it provides a force in the opposite direction of my footfall.

I continued this back and forth transition between running and walking, listening very carefully to my body, and checking alignment. In some ways, it reminded me of doing a yoga pose once, then going back into it a little deeper, as the muscles warm up and become less tense. Each running period felt easier and the time lasted longer. At the end, my knee felt great and I felt like I got some quality movement in, following the law of gradual progress and resting in alignment. I'll continue to follow the pain-free Chi Walk-Run program and pay attention to my alignment throughout my day. I know my knee will thank me for that. Happy new year to you all!