"[...]longtime athletes and newcomers alike have been searching for a training method that will keep them from being sidelined by injuries. And that quest has created a growth industry in sustainable running plans. One increasingly popular method is Chi Running, which combines the fundamentals of proper running form with the principles of the martial art tai chi. The emphasis is on posture, core strength, relaxed legs and mindfulness with every step." - Tara Parker-Pope, NYT columnist and author

Click here to read the entire piece: Finding a Sustainable Running Stride. As you can see from the comments, running technique creates lively conversation. We'd love for you to help us keep it going by leaving your own thoughts about Chi Running. We'd also be tremendously grateful if you could share the blog with others through social media, blogs, personal websites, word of mouth - any kind of mention would be much appreciated. We're thrilled that more and more people will now discover how to move pain-free and mindfully because of this national coverage. 

It is reputed that when composers visited Mozart for lessons, his first instruction was to ask the composers to write out all the scales! (if you are a musician, you know that there are a lot of scales to learn), insulted, but daring not to challenge the maestro they began the task.  People assumed that Mozart had some secret knowledge but this was not the case, the notes were the same, scales the same but his knowledge ran deep, connections made between areas of expression and areas of composition. Could you really have  a lesson with a genius and become a better composer? What Mozart was getting at was clear; know the fine detail, know the basics, without these then the building you construct through your knowledge is poor, out of sorts and not connected.  He is also reputed to have said;

'it easier to play fast than it is to play slow, you can make mistakes playing at speed and no-one notices but is that music?

The two quotes combined give an insight as to what mastery is and how we need to ensure that our efforts are directed to maximise our talent; the first quote is about  recognising the need for practice every day; the mind is an amazing organ but the two examples cited above indicate that without practice, focus and purpose it loses it edge; you may for example (as an ex golfer) see a great shot and know exactly how to achieve it but repeating it is not the same; the  sub conscious mind has lost the connection between the conscious physical mind of choice and awareness. Physical activities such as swimming are the same, swimmers complete many lengths a day to help their body/mind connection between themselves and the water to be fully activated.  As an ex swimmer (as well:) )you lose the feel of the water if you are even a few days away from the pool.  Likewise running is not all about running hard or interval training; much training occurs on the long slow/easy running days where you keep the mind sharp and concentrate on running technique.

Control, exertion, focus, alignment and one pointedness are at the heart of many creative things. I know Professors of Mathematics, Musicians, Artists and Authors; they all exude control; Controlling of your thoughts and giving it direction. Exertion; when to give the 'right effort'; Focus, the ability to bring into play all your abilities to solve, create or achieve.  Alignment, the idea that we need balance and harmony to maximise our impact and influence and finally One pointedness, that ability to scrutinise a key issue that matters.

So the Chi Running technique is not bio-mechanical only, you can tell from my BLOGs the land where I come from but it is good to practice life-affirming qualities that define who we are and learn a little of what it would be like to be a 'Mozart'.

As with almost every activity we do, it’s the use of our mind that has the greatest effect on the outcome. In this case, we use our minds to make the difference between enduring heat and actually enjoying our workouts. Keeping your “cool” in the heat is the best way to befriend what could be a formidable adversary.

So, put mental focus and physical relaxation at the top of your Focus list. The better you use your mind to guide you through hot workouts and the more you relax, the less you sweat. Here is a list of Focuses to keep your mind engaged and help you expend less energy on hot days.

Hot weather running and walking can be divided into three levels:

1. Have a mindful response to heat:

• Economize your running movement – it’s not the day to push your limits, so “shrink” your range of motion and soften your goals.
• Shorten your running stride - it’s the first course of action to save energy and the easiest thing to do.
• Use your lean for propulsion as much as possible. Avoid using your quads and lower legs to push you forward while running.
• Engage your y’chi - feel yourself being pulled forward by focusing on a target up ahead.
• Don’t take the heat personally. Are you feeling irritated, burdened, or overwhelmed by the heat? Do what you can to make friends with it. Mother Nature doesn’t have it out for you. A favorite phrase I repeat to myself is, “Heat is just another sensation.”
• Do Body Scans often. Check in with your physical body as well as with your thoughts and emotions.
• Don’t focus on the heat. Let your mind focus on what best serves you: relaxation, deep breathing, and efficient technique.

2. How to manage the discomfort of being hot:

• Work on constant relaxation of all muscles and joints – head to toe.
• Continually relax your arms and lower legs while running to avoid overusing them.
• Wear a white, breathable baseball hat or sun visor to keep the sun off your face.
• Wear a sweat band to keep the sweat off your face and out of your eyes.
• Pour water on your wrists and the back of your neck.
• Drink lots of water if you’re fueling with sweets, gels, etc. Sugars require your kidneys to work harder, so they need more water to process.
• Wear a tech t-shirt or running tank that dries fast, yet allows plenty of air to pass through.

3. Precautions to take to stay out of physical danger

• Know your body’s tolerances and adjust your workout parameters according to your specific needs.
• Slow your pace … PRs and speed are out the window.
• Shorten your distance.
• Be aware that high humidity makes you sweat more but doesn’t allow for the evaporative cooling effect of wind. Take more water and electrolytes on humid days.
• Drink at regular intervals. I carry a water bottle and take a mouthful every 8-9 minutes (set a countdown timer). This way you’ll avoid both dehydration and Hyponatremia (electrolyte deficiency caused by drinking too much water). Drink smaller amounts, but more often.
• Take electrolytes at regular intervals. Electrolyte capsules work better than electrolyte drinks for giving you the right amount of salts. Take one every 45 minutes (set a countdown or alarm).
• Run in the shade whenever possible.
• Avoid running downwind. There’s little cooling effect when you’re moving the same speed as the air. Plan a route that gives you the most headwind or crosswinds.
• Avoid wearing a dark shirt or one with a large logo on the front (blocks cooling wind).
• Carry water with you and use it for drinking as well as dousing.

Some, or all, of these suggestions can help you maintain your fitness base and stay on track when hot weather conditions make it difficult to go running. Your job is to respond mindfully to the heat. In doing so, you'll find out what works best for you while making progress towards mastery over your circumstances and learn to run pain-free in even the hottest conditions.

What we are really talking about, however, is reflection in action and reflection on action. Both have resonance as a teacher. First, if a student comes to you with a concern, you should think about the possibility of establishing a connection and a learning opportunity. Simple responses give simple actions; my philosophy is to always try to empower students to think for themselves. The only way to do this is to rephrase questions and get them to see things in a different manner. This would be, for me, reflection in action. If I go away and think about the day's activity and change or critically analyse my performance or learning experiences, this would be reflection on action.

We go running, at times, to get away from decisions. We go running to flee from responsibility, to be free from the chains of life, people and stuff. You hear about it reading certain running books: a sense of freedom. Of course we are not free and never will be; we are surrounded by decisions at all levels and we need to understand that we cannot escape being human. To be human is to be part of a community, a tribe with our own kin. We are judged not by running away or by being super fit but by how much we respond, listen and help others. Humility and quiet compassion are the tigers in our hearts.

I enjoy, however, making running decisions! It has helped me further in developing my decision making, thoughtfulness and mindfulness at all levels. I regard these decisions as "sharpening my saw" and help support other decisions in my life, those that impact and influence other people for example. A nice and simple way of practising making decisions and about being observant is simply put your watch on 10 minute repeats. As you run, observe everything around you, draw in the surroundings and focus on your internal sensations. The Chi Running technique is excellent at creating a meditative platform to allow this refocus. As soon as the beep sounds for 10 minutes, review your body and surroundings. What did you see? How did you feel? Not all workouts need to be a "beasting session." Some can be this deep balanced state of drawing and breathing in the external to the internal. Just like a door, we should be able to move inside to outside with ease; no distractions, no tension, no feeling of being "ill at ease."

About a week ago I decided while running to extend it by another mile. Why? Well, I felt good, it was extremely hot (25C) and the extension would make me run on the coastal paths (i.e. cool breeze).  I could have laboured and continued running on a shorter, faster route away from the coast, but learning to own decisions and owning your programme is empowering.  I felt good with the choice of route, content with the outcome and more balanced as I walked home from my regular cafe at the finish line.

So decision making is easier if you are aware of what will be influenced by your choice, behaviour and/or plans.   All of this implies that you need to be a lot more observant of yourself. You cannot live your life by moving through it and not feeling each moment. The Chi Running technique and Chi Walking technique are excellent ways to improve mindfulness, clarity and focus, develop fitness and give you the tools to own your life.