1. It sounds like your marathon training went well. What was your race experience like?

My marathon training went fairly well. I did use the Chi Running Marathon training book and tried to abide by the schedule for the most part. I did run into some problems with some shin splints when I started running 14-16 miles as my long run. I was able to fix it by concentrating on my mid-food strike. Something that had helped me at the time was running on a trail (around the levee where I live) instead of the hard pavement, and this helped me concentrate on my mid-foot strike. After this, I had my mid-foot strike down and had good training.

Overall, my marathon race experience was good. I knew my pace and didn't try to overdo it, trying to pace myself for the whole race. It was a great experience and even though I started cramping (my hamstrings) for the last 2 miles, I was able to relax them enough where I could still run, but at a slightly slower pace. I didn't have to stop.

2. What aspect(s) of the technique have helped you the most?

There were 3 main concepts of Chi Running that helped me:
1. Mid foot strike: this helped me immensely with my shin splints and foot pain. I had participated in two half marathons prior to starting Chi Running, and both half marathons were completed with pain! The first half marathon was with pain in the foot, so much so that I had to run more than a third of it backwards (believe it or not) to help with the pain. I had gotten new custom arch supports and stabilizer shoes for my second half marathon and started getting hip pain, which brings me to the second concept which helped:
2. Leveling my pelvis: this helped stablize my pelvis and prevented the hip pain I was getting.
3. Forward lean: this really helped me to become faster with less exertion. Over long runs, it keeps me from feeling "beat up" after a long run.

3. Are there any aspects of the technique that are still challenging? If so, what are they?

I think the most important thing to remember with Chi Running is that there is always time to practice other aspects of the technique. For me, I usually only have a few things to remember for the most part and try to be cognizant of each during various parts of my run. Usually the three I mentioned above.

4. Do you have any visualizations or images you use to help you with certain aspects of the technique that might be helpful to others?

I imagine the Road Runner from Looney Tunes. The road runner has a forward lean and his "circle", which represents his foot movement, is behind his center of gravity. The faster he goes, the more forward he leans.

To help relax my feet, I try to relax my hands, making a conscious effort to mimic the minimal tension in my hands as my feet land.

5. Many people believe running injuries are inevitable, and their only options are to either run through the pain or give it up completely. As a doctor, how would you respond?

There are many things I tell my patients. The first is an analogy I use for running. When you want to try a new sport, you usually will see a teacher, whether it is a golf pro for a golf swing or a tennis pro to learn tennis. But, no one ever tells you you need to have someone teach you how to run or walk. They simply assume that because you can walk or run that you are doing it correctly. However, our running gait changes as we age, whether it is due to injury, certain sports we play, or whether we were taught incorrectly. It amazes me how many people, even former high school track and field athletes, were taught to heel strike. I explain to them briefly some of the concepts of Chi Running and that Chi Running can help them get to the effortless pain free running that they used to experience as children.

The second thing is that I like to dispel the myth "No Pain, No Gain." I let them know that pain is an indicator of something going wrong. Usually when you do something for a longer periods of time, such as in running, the prolonged activity can cause pain if your technique is wrong. I try to encourage patients never to run through the pain. Trying to run through the pain can lead to injury. Pain can be your indicator of improper form and you can use the type of pain to help you self-diagnose the areas where you need to focus. For instance, sometimes when I am running, I may feel some pain in my shins (previously a common occurrence for me). When I have pain in my shins, it gives me a clue that I may have too much tension in my feet when running and/or I am not mid-foot striking correctly. I have successfully changed my focus in the middle of a run and have been able to resolve pain symptoms when implementing those changes. I have done this many times.

I try to tell my patients that they can be successful in running if they try using Chi Running. Yes, it is dependent on the patient and his or her medical problems. However, if it is a young individual that has no contraindications to exercise, I let them know that running can be pain free and one of the best ways to stay healthy! Oftentimes people who experience pain from running get frustrated and give up. I let them know my story, of how I was not able to run even 3 miles without getting excruciating hip pain (although I was able to ride 60-100 miles at a time on my bike). But, with Chi Running, I was able to change the way I runand become more efficient and pain free! Like me, many of my patients who have given up on running and have then gone back to it because of Chi Running have started to enjoy themselves again.

Today, I’m talking about going beyond your distance limits. No matter what distance event you’ve ever trained for, as your event distance increases, there always comes a day when you’re scheduled to do a practice session that is farther than you’ve ever gone. Don’t feel alone. It happens to every runner, without exception; and hopefully many times in their running career.

So, what is the best way to increase your distance without increasing the stress on your mind or the strain on your body? First, be very clear that we’re not talking about adding the element of speed here. That’s another subject altogether. It’s just not a good idea to increase both in the same workout. That would be risky, at best, and would count as two upgrades, not one.

In the Chi Running and Chi Walking books you’ll find our training formula, called FDS, which stands for Form… Distance… and Speed. In order to gradually, and safely, increase in your conditioning and performance it’s important to follow this order. It is always best to start any training program by practicing good running and walking technique. That is what will allow you to eventually run farther and faster – both economically and with less chance of injury. If your technique is less than optimal, inefficient or harmful, every step you take will cost you, either in energy expenditure or in impact to your body. In short, good running and walking technique will make any distance easier.

As you begin to feel more comfortable with your technique, the next thing is to learn to maintain that good technique for longer and longer periods of time (or distance). This builds your level of aerobic conditioning; your body’s ability to uptake oxygen and transport it to your muscles. And, the best way to accomplish this is to do a long workout once a week. We call it the LSD workout (Long Slow Distance), and it involves running or walking at a comfortable, conversational pace for increasing periods of time. Your body is very adaptable and as your aerobic conditioning increases, you’ll be able to gradually spend more time on your feet and cover more distance.

Here’s an easy and foolproof way to tell when it’s time to increase your distance. Whenever you do an LSD workout, you should have in mind what your previous limit has been, either in minutes or in miles. Then, whether you’re walking or running, start off with the intention of possibly going past your limit. Don’t say, “I’m going to break my limit today.” Be respectful of your body and just ask yourself, “I wonder if I can go farther today?” Then, take off with no expectations of doing anything but matching your previous best. Remove any performance pressure by not setting any speed goals, except to maybe do it at a pace that feels relaxing.

As you begin your workout, pay particular attention to whichever Chi Running or Chi Walking focuses help you to stay relaxed and efficient. Set your countdown timer to go off every ten minutes and reset your focuses every time you hear the beeper go off. Watch your timer or your GPS so you know when you’re getting close to your limit, and when you get there, do a body scan to see how you feel. Are you wiped out? Are you a little tired but still relaxed? Take some time to feel how your body feels in that moment. Then, talk to your body and ask it, “Do you feel you could go for more?” to which it will give you one of the following replies:

A. “Forget about it. Not today. NO way.” In which case you either drop to a walk and finish… or catch a cab home. (Another option to this response is, if you’re running, to drop to a walk until you recover some energy, and then ask the above question again, and see if a different response comes up.)
or…
B. “Welllllllll, I could maybe go a bit farther.” In which case you ask your body, “How about 5 more minutes, or 10 minutes?”  … or whatever amount sounds doable but doesn’t bring on a major whine.
or…
C. “Hey, I’m there! Let’s do this!” in which case you add on no more than 10% of the distance you’ve just covered, and call it a day. Done.

The bottom line is that you don’t want to push your body to a new limit if it’s not ready for it. It is also completely OK to take walk breaks if you’re running and need to recover some energy before moving on. And, don’t forget, if you want to go farther, you can almost guarantee success if you are constantly hitting the “reset button” for your technique at regular intervals throughout your workout.

By going about it this way, you’ll never risk over-doing it when increasing mileage. And, hopefully, your mileage upgrades will never be accompanied by any sense of fear, doubt, or dread – and you’ll always move into the next “frontier” with a sense of confidence and ease.
 

Danny recently sat down with Men's Fitness to discuss the Chi Running technique and how it can transform your marathon training. This interview is great for those who are new to Chi Running, or for those considering training for a long distance event. Click here to check out "The Art of Marathon Running."

This is very unlike the cross training military regime that some of the British Athletes undergo in their training, where, after a run, they go straight to the pool for 70 lengths and then gym work after that!   This made me think about rest or a better term 'quiet time'.   This distinction is not just a play on terms but  a fundamental attitudinal change to 'rest'.

For a long time Biologists who were studying the division of cells during the beginning of life could not understand the time lag between each cell division. On a cell level there did not seem much going on between each division cycle. Yet they made the important discovery that at the molecular level the 'quiet time' between division was where the re-ordering of DNA occurred.  This re-ordering of the next transition between two states was as vital as the division itself. Just because you could not measure it did not mean it had no value!

So, on a micro level it appears that a quiet time is required not only for replenishing energy supplies but also to align and direct DNA.  At the Macro level I have found over the years that a quiet time is needed by the brain to allow aligning up of physical and mental experiences.  How many times have you woken up with a realisation or an insightful thought?

Chi Running, Yoga and other mindful practices make a distinction about allowing the sub conscious and conscious mind to 'yoke', align and respond.  This cannot happen in a state of mind that is receiving inputs from external sources creating stimuli that your brain needs to respond to.  Allowing your mind some quiet time gives the body a chance to make sense at a micro and macro level.

So next time you rest make sure it is a 'quiet time'.
 

One of the most exciting recent developments by Chi Living is the Chi Walk-Run program. Based on the foundations of Chi Running and Chi Walking, this collaborative approach offers another energy efficient and injury-free way to be active and to stay fit, for now and lifelong.
New opportunities for aerobic activity and its benefits arise from Chi Walk-Run that may be harder to attain with a strict walking-only or running-only approach. Many runners are finding that, rather than being a sign of weakness, it can be a very positive experience to add intentional periods of walking. It provides an opportunity to reinstate and deepen your practice of the Form Focuses, recover if feeling fatigued, and extend your time on your feet if you’re training for a distance event.

Many walkers find it possible and rewarding to extend themselves into “new” territory by including some running in their workouts. If you’ve been practicing Chi Walking, running may be much easier than you think. Both runners and walkers are attaining increased personal value and significant health benefits by a combination approach.

The Chi Walk-Run e-Chi Training program (and printed program and DVD) teaches you how to safely transition between running and walking while getting you up to the 5K distance in eight weeks. Transitioning smoothly between walking and running is the key in reducing impact, saving energy, and preventing injury. It’s the perfect program for beginners who want to try both techniques, and it’s also a great way for runners recovering from an injury to regain their conditioning and strengthen their technique.

While the Chi Walk-Run program tells you when to walk and for how long, walk-runners will begin to Body Sense when they need to take walk breaks as they move through the program. These choices are based on personal goals, self-awareness of physical and mental states as well as an awareness of outside factors, such as the terrain  around them. How much walking and running is best suited to your goals; how are you feeling today; what level of effort are you looking for at this time?

If you currently walk or are planning to begin a fitness plan including walking, you may find that Chi Walk-Run is a further step forward that you can take. In the months since the formal introduction of Chi Walk, many walkers have found this to be true. Likewise, if you currently run or used to run, adding walking to your fitness regime may make your overall workouts more enjoyable; again, many runners have been re-vitalized by the new Chi Walk-run approach.  Perhaps your personal health and fitness goals would also be enhanced by this exciting and innovative approach. Chi Walk-Run, it’s a step in the right direction.

The men’s 10K final in the 2012 Olympics was an example, not only of two very talented and hard-working runners, but of a very talented and insightful coach, Alberto Salazar. Mo Farah (UK) and Galen Rupp (US) were both trained by Salazar, who was brilliant in his race-specific training strategy for the pair. He knew the race would be won in the last lap, so he designed their training program accordingly. I’ve posted two of their workouts below to illustrate what he was doing.

Knowing that the race was going to be decided in the last 400 meters,  Salazar designed their interval workouts to have slightly slower, but longer, intervals up front. Then he had their interval distances shrinking and the speed increasing as the workout progressed. This trained them to hold a very strong pace up front, knowing that they’d have to have enough conditioning and mental/emotional drive in them to sprint at the end of the race. This runs counter to the way most people run a race, where they run their fastest up front and hang on for as long as they can… usually finishing much slower than they start.

Here’s an example of two of their workouts leading up to the Olympic 10K finals: (I’m paraphrasing from Tim Layden’s great article on SI.com)

Two weeks out from the 10k final, they did 6 x 1,000-meter repeats averaging of 2:38 (longer, slower) with a 500-meter jog between reps, then 3 x 400-meter sprints in 52 seconds each (training them to sprint after doing a lot of work up front!)

Six days before the Games, they ran an inverted ladder of:
3 x 600-meter sprints averaging 1:36 each
Then, 400 meters in 61 seconds
Then, 300 meters in 44 seconds
Then, 200 meters in 27 seconds
Then, a blazing 300 in 37 seconds flat
finishing the workout with an all-out 400 in 51 seconds (just after they’ve run their fastest interval of the day, he asks them to do a longer interval in almost the same speed.)

Both of these workouts offered Farah and Rupp the experience of what it would feel like to be running at a high speed for 6 miles and then have to throw in a 400m sprint to top it off. This type of training has not only an obvious physical benefit but a huge psychological benefit. They knew they could do it, because they’d already put themselves through the mental/emotional challenge beforehand.

In this case of race-specific training it was specific to the nature of this event and the challenges the competitive field would offer. In other events, race-specific training might be designed specific to the terrain challenges. If you’ve ever run the Marine Corps Marathon you know that there’s a 200m steep hill at the finish, so at the end of every LSD training run, you should plan your route so that you end your run at the foot of a very steep hill (which, of course, you run up… smiling).

So, no matter what distance or event you’re training for, do yourself a big favor and make sure you know what to expect and train accordingly.