I run because I love it in the same way as someone else spends a lot of time practicing his or her passion whether that is swimming, playing a musical instrument, cycling, doing yoga or painting for example.

It’s a highly focused period of time away from the frenetic pace of life.  It’s an opportunity to be mindful, in this case about how I am moving; to be in the present moment.   Sometimes it can feel physically hard especially if I am doing an interval session at the track but even then I am working on my Chi Running technique to allow it to feel easier, to run with less effort, less impact, to literally run myself into a relaxed state no matter what the pace.

These runs are not all the same.  In terms of training, they all have a purpose depending on what I am training for but they all have one thing in common.  In each run, I am working on some aspect of my technique.  Mostly these days, I am trying to learn how to relax, the holy grail of running in my view.   I mean relaxation, how hard can it be, right? Turns out that for many of us, it’s actually quite difficult.

So to those who don’t understand, I am not pushing myself too hard.  I am not running for running’s sake.  I am choosing to pay attention, to listen to my body, to quiet my mind while slowly improving the quality of my life through running.

Why do you run?

Happy Running.
Michelle

London
http://www.corerunning.co.uk/

Over the summer, after experiencing several weeks of intermittent calf pain and stiffness, I realized I myself needed to seek professional advice to eradicate what had become a recurring problem.  I sought treatment at Shine Physical Therapy near my home in Portland, OR.  I teach yoga and host some of my Chi Running and Chi Walking workshops at the adjoining Shine Yoga.  At staff meetings, I had heard Shine’s physical therapists discuss the Postural Restoration Institute (PRI) approach that they integrate into their treatment plans. 

The PRI approach intrigued me.  I had long suspected that my propensity to develop occasional calf injuries was rooted in some subtle yet persistent postural anomalies .  Despite several years of working on maintaining a level pelvis through my Chi Running and Chi Walking practices, I've retained a tendency to lapse into an anterior pelvic tilt.  My lower back muscles like to turn on and my lower abdominals like to switch off, exaggerating my lumbar curve and spilling the front of my pelvis forward.  When this happens, my weight shifts into my forefeet, and my calf muscles tense up.  Another idiosyncrasy that crops up frequently: my weight often shifts primarily to my left foot, causing my right knee to bend slightly and the right half of my pelvis to rotate slightly forward.  My left foot ends up in a mildly everted, or over-pronated, position, yet my right foot tends towards inversion/supination.  I've been aware of these tendencies and of the strain they can put on my lower legs and feet, but I couldn't seem to overcome them on my own.

In my initial visits, the Shine physical therapy team adeptly recognized my above-mentioned postural anomalies - plus a few more.  They prescribed a series of home exercises, refining them with each visit as my strength, flexibility, and range of motion improved.  Now that my treatment program is nearly complete, my "default" posture is more balanced and symmetrical.  The combination of home exercises and treatment sessions has also heightened my body awareness and muscle control, giving me more tools to adjust my alignment when it needs it, whether I'm running, walking, standing, or sitting.  It is not requiring as much mental or physical effort for me to maintain the optimal posture I strive for in my Chi Running and Chi Walking practices.

Best of all, my calf pain and tightness largely resolved within the first couple of weeks of treatment.  I was quickly able to ease back in to my typical running routine.  I even stepped up my training in order to join some friends in the Columbia Gorge Half Marathon in late October.  I enjoyed the race, was pleased with my result, and my calves kept very quiet before, during, and after the race.

Emily Soiney, PT, DPT, CST, RYT owns Shine Physical Therapy and Shine Yoga.  Her first exposure to PRI was as a patient, while she was a doctoral student at the University of Minnesota.  Ever since a collegiate cycling injury and subsequent knee surgery, she had suffered chronic right knee pain that left her unable to run or bike.  Traditional physical therapy approaches only seemed to exacerbate her symptoms.  Finally, she consulted a physical therapist who had done a clinical rotation at the Hruska Clinic in Nebraska, where Ron Hruska originated PRI.  Soiney recalls, "As soon as she taught me my first PRI exercise, I was hooked! The knee pain that so many sports medicine physicians told me was from weak quads actually resolved almost immediately from the PRI treatments that strengthened my left hamstrings and inner thigh muscles."  She adds, "The PRI approach appealed to me not only because it worked so well after years of pain, but also because it was exactly what I saw was missing from PT approaches in general - a genuinely holistic assessment of the whole person."

The PRI approach emphasizes recognizing assymetries in the body.  "This emphasis really resonates with our patients who - after one or more injuries - just don't feel balanced in their bodies," Soiney notes.  She adds, "When the normal balance of bodily systems is thrown off from injury, less-than-ideal posture, or even poor breathing, it can cause strong patterns to emerge.  Unless these patterns are treated as a whole - such as by working with chains of muscles to restore balance - many people don't find lasting relief from traditional therapies. "

PRI techniques can benefit anyone, and the physical therapy team at Shine treats patients of all ages and abilities.  However, Soiney believes the approach can be of particular benefit to athletes, who tend to be active, motivated, and in touch with their bodies.  The PRI approach may especially resonate with those who practice Chi Running or Chi Walking.  Like Chi Running and Chi Walking, PRI assessment and treatment integrate posture, breathing, and balanced muscle activity.  Soiney, who attended one of my Chi Running workshops a couple of years ago, notes, "Anyone who has attended a Chi Running or Chi Walking course will immediately recognize many similar concepts that PRI also teaches, such as inhibiting/relaxing the calves and lower back while utilizing the abdominals and hamstrings."

A typical course of PRI treatment begins with repositioning the pelvis and ribcage to a neutral state through home exercises and perhaps hands-on treatment.  Next, focus shifts to retraining tight, overactive muscles to encourage them to let go, while learning to activate weaker muscles.  Soiney concludes, "We progress our clients by integrating all of these muscles into functional movements while ensuring that diaphragmatic breathing is maintained.  Soon, our clients are ready to return to their active lifestyle." 

To find a PRI-trained physical therapist in your area, click here.

Two weeks ago, I decided to do something CRAZY. I purposely chose to run the Women’s Half Marathon in Phoenix without my Garmin!  CRAZY, right?! Here's why...

Well, for starters, this was my 3rd year running this race. Since it’s been the same course, last year I was dead set on having a PR (personal record). It was probably the worst race I ever ran. Did I achieve the PR? Yes, I did. As much as I am proud of that, it was a miserable race. All I kept doing the entire time during this race was check my GPS, making sure that I was staying ahead of my last PR. I hurried through water stations and mentally and physically pushed myself so hard that I did not enjoy the race at all. Plus, I was really sore a few days after, which told me I was not focusing on my ChiRunning form either.

It was a tough decision, which I did not make until the day before the 2012 race, but I decided to leave my Garmin at home this year. IT WAS ONE OF MY BEST RACES EVER! And, I had another PR!

As I had a chance to reflect on my race, here is what I have learned:

• Being in the present moment, as opposed to worrying about the final outcome, is a wonderful place to be. I have learned this through ChiRunning but also with my daily meditation practice (not only has meditation improved my life, but also my ChiRunning). It’s really true when they say; "it’s about the journey, not the destination." I focused on my form continuously and enjoyed every single moment. I thanked the volunteers, police officers, and spectators. I took in the beautiful weather and scenery that we have here in Arizona.

• Relaxation truly is the key. Since I was so relaxed mentally, this translated into physical relaxation. I stayed relaxed the entire time, even up the hills towards the end of the course. I stayed focused on my form and continually focused on my breathing to stay relaxed. I was shocked when I wasn’t sore one bit the next day!

• It’s not always about the numbers. When you are measuring something, it means you are going to do better or worse. What happens if we don’t improve? We tend to beat ourselves up which is not a good place to be. And what about those things that aren’t measurable? Like the beautiful scenery or those moments when you get to run with a friend you haven’t seen in awhile?

My bottom line:

Sure it’s great to push yourself to reach new goals in your running practice, but please don’t forget the reason why you run. One of the elements I love most about ChiRunning is having constant "AHA" moments. Not only "AHA" moments that affect your run, but more importantly that can be translated into your everyday life.

So try it one day:  let go of tracking your miles, your pace, or distance on your next run. 

Feel the freedom and love of ChiRunning, which really can’t be measured!

Lisa Pozzoni, Certified ChiRunning/ChiWalking Instructor in Arizona

http://www.EasyFitnessSolutions.com

We always encourage mindful eating, but it’s especially important when decadent food is around every corner. Mindful eating doesn’t mean avoiding anything that tastes good. You can still indulge in your favorite holiday treats, but you can dramatically increase the nutrient content of your meals by making a few simple additions or substitutions. Certified Instructor, Damian Stoy, shares his favorite superfoods and recipes to help you stay balanced this winter.

Replace vegetable oil with coconut oil: Used for thousands of years by tropical cultures, coconut oil is full of medium-chain triglycerides, which provide long, clean, sustained energy. Lauric acid is also found in coconut oil, which helps fight off pathogens. Coconut oil can tolerate high temperatures and is perfect for frying and baking.

Replace chocolate with raw cacoa: Cacao contains high levels of sulfur and magnesium, and it may increase your focus. Cacao is often associated with love because of the happiness-inducing chemical it contains, phenylethylamine. Raw cacoa is a great replacement for chocolate or cocoa powder in desserts, as it has no added sugar, milk, or cream.

Add maca root: Mostly sold as a powder or supplement, maca root has been used for centuries in the Andean Mountains. Maca helps prevent fatigue, increase stamina, and regulate stress.  Adding just a sprinkle of the mildly nutty powder to flours, smoothies, milks, tea, or chocolates gives you a boost of quality carbohydrates and protein.

Add chia seeds: With five times the calcium of milk, twice the protein of any grains, and loaded with Omega-3s, chia seeds are truly a superfood. Chia seeds help regulate blood sugar by slowing down the body’s conversation of starches into sugar. Since they absorb other flavors well, you can add them to any beverage. Allow them to sit for a few minutes in any liquid, and the seeds will create a gel that can be added to other foods or eaten on its own. The gel can even be substituted for half the butter in most recipes without altering the taste.

Add dark, leafy greens: Kale, Swiss chard, spinach, and collards are high in vitamins A, C, calcium and many others. Eating a pile of greens isn’t the only way to make them part of your meal. Add them to other holiday side dishes, such as stuffing, casseroles, soups and stews.

Quinoa with Butternut Squash, Cranberries, and Pecans
2 lbs. butternut squash, diced
1 red onion, diced
1 tablespoon chopped fresh sage
1 tablespoon chopped fresh thyme
3 tablespoons melted coconut oil, divided
2 cups cooked quinoa
1 1/2 tablespoons apple cider vinegar
4 cloves garlic, minced
1/2 cup dried cranberries
1/3 cup chopped pecans

1. Preheat the oven to 375 degrees. Toss squash, onion, sage and thyme with 2 tbsp. coconut oil. Season to taste with sea salt and pepper. Roast for 45 minutes.
2. Warm cooked quinoa and combine with cranberries and pecans.
3. Toss vinegar, 1 tbsp. coconut and garlic in a small bowl. Combine squash and quinoa mixture and toss with dressing.

Live Cashew “Cheese”

3 cups soaked cashews
1 cup Rejuvelac  (a liquid fermented grain rich in beneficial bacteria that aids digestion)

1. Soak cashews overnight.  Then rinse well, drain and blend in food processor.  Slowly add rejuvelac until thick and creamy.
2. Let mixture sit at room temperature to ferment overnight.  Cover with a cotton cloth so it can breathe.
3. Refrigerate when  fermentation is done. Makes about 2 ½ cups.
4. Can be used as a base for other recipes or when you need a cheese-like substitute

Raw Chocolate Energy Balls
½ cup cashews
8 medjool dates
½ cup cacao nibs
1/4 tsp. cinnamon powder
¼ tsp. ginger powder
½ tsp. vanilla extract
¼ tsp. sea salt
1 tbls. coconut oil melted

Combine all the ingredients except coconut oil in food processor and process for up to 5 minutes until finely chopped.  Transfer to a mixing bowl.   Add coconut oil and stir well.  Form into 1 inch round balls and place on waxed paper.  Refrigerate for 20 minutes. 

* Please note: We always recommend consulting your physician before making dietary changes, especially if you are pregnant or nursing.