Definition:
Good running form is running in a way that is injury-free; allows you to run the most efficiently given all your speed, distance and performance goals (both immediate and long-term) for the span of your lifetime; promotes overall physical health and wellness; and is not dependent on what you’re wearing on your feet.

The article focuses on foot strike, which is just one aspect of good running technique, but hardly the whole or the big picture. The big picture is about including all the terms mentioned in the definition above. At ChiRunning, we have built our programs to accomplish our mission of providing everything in that definition.

The article is misleading in asking about a right way to run, when all that is addressed is footstrike. In studies, it is important to limit the focus so as to get definitive results. However, for the average runner it is important, to feel what works best for you, keeping in mind the definition above.
 

This is the first peer-reviewed, scientific study showing what our clients have told us all along; ChiRunning creates less impact than other running styles which translates into a lesser potential for injury. See Danny's full explanation of the study here.

This study confirms our previous, peer-reviewed anecdotal studies of our clients and what some doctors have already known. “The recent UNC study scientifically confirms years of our clinical experience.” says Dr. William Mullins at the Center for Rheumatic Diseases and Osteoporosis in Bethesda, Maryland. “ChiRunning is a unique running style that causes less stress for lower extremity joints and supporting structures than any other running technique. Chi Running reduces the risk of running injuries, and increases the chance that we can continue running into our 80s. I routinely recommend the ChiRunning workshops or DVDs for my patients who run for exercise.”

Additionally, and contrary to some running experts’ beliefs, this study also shows that low-impact, more efficient running technique can be learned, and that runners can improve their technique to reduce the potential for injury.

See the complete scientific study here.

See Danny's explanation of the study here.

See our 2011 Survey of 3500 ChiRunning clients.

In January 2013, the New York Times, LA Times, and NPR all reported on the pointed new study that shows that American health is in trouble…deeper trouble than most people knew – we’re at the bottom of the barrel compared to most countries with whom we should be on par.

American men had the lowest life expectancy and women the second lowest out of 17 wealthy countries. And, we’re sicker and have poorer health in general. Obesity and cardiovascular disease were two of the many culprits, claiming the lives of the poor and the wealthy in the U.S.

An analysis of the data can be found here. 

If this is not a wake up call, I’m not sure what is. 

A related study (International Difference in Mortality at Older Ages) states: Regular physical activity is thought to be among the most important lifestyle factors for the maintenance of health and prevention of premature disease and mortality.

The problem is obvious and so is the solution: we have to get people moving (too much time in our cars was one of the many concerns brought out in the study). Sitting is the new smoking; lack of movement means that you die younger and drastically lessens the quality of your life.

We know what to do: put on your running or walking shoes and go out the door. And bring your partner or neighbor along with you. However, it is not a one shot deal. You have to get out that door 3-6 times a week, year in and year out. The consistency required to get and stay healthy becomes derailed if you’re in pain or get injured. Learning to optimize the way you walk or run will help you stay on track. It is not about going fast or far, but about consistent, gentle exercise.

Tips to get moving:

• Choose a 20 minute walk over doing nothing. Once you choose to get up and get out the door, you may want to walk a little more and eventually you might want to run.
• Beginning runners: Run for 1 minute and walk for 2-3 minutes to start a safe running program. Over weeks increase the overall workout time, increase the time you run and decrease the time you walk.
• Never workout until you are exhausted or in pain. Your workouts should energize you, not deplete you.
• Practice the Chi focuses of relaxation, good posture and a strong core all day long.
• Make exercise a priority in your life.

See the new peer-reviewed Chi Running study that shows that Chi Running reduces impact and therefore the potential for injury. (Read about the study here)

Chi Running and yoga help calm and strengthen the mind bringing greater awareness to the body, which will translate off the mat and onto the trail or road. When muscles are released and the core engaged, you will perform better and longer. When the mind is calm and you are in the present moment, a meditative state occurs. This increases joy, clarity and purpose.  Being able to let go of the ego and increase ease will help you find a balance of optimal performance, life long health and an active lifestyle.

Wholistic Running is pleased to announce we have partnered with Molte Yoga Retreats to offer workshops and retreats combining Chi Running, yoga and delicious food all in the beauty of Big Sky country.  What could be better?  ​​Yoga and Chi Running, weaving our favorite activities together into a moving meditation. 

Molte Yoga Retreats combine running with quieting and empowering time on the yoga mat, connecting the power and grace in nature to that within you. Join us for a high mountain retreat in scenic southwest Montana and discover the natural bounty of the mountain environment and make space for your spirit to soar.  Learn how running and yoga can help you run injury-free, faster, ​​farther and with more ease, peace, clarity and joy.

— Damian Stoy is founder of Wholistic Running, Certified Chi Running Instructor, elite runner, renowned coach and yogi

The fact that Americans’ overall health is worse than 16 other countries in this study is staggering, but unfortunately, not surprising. We are wealthy and educated, yet we devalue the most important contributor to our quality of life: health.

64% of Americans are overweight or obese. And, while the article does address violence as a significant cause of death in men under 50, lack of exercise, overeating, and poor nutrition are at the heart of this epidemic.  Studies have shown a distinct link between diabetes and cardio-vascular disease (CVD). In a diabetes fact sheet published by the National Institutes of Health, they recommend the following: 

• Reach and stay at a healthy weight. Being overweight or obese is a risk factor for heart attack and stroke.
• Get at least 30 to 60 minutes of moderate-intensity physical activity five days a week. Brisk walking or a similar activity most days of the week can help with weight loss and lower blood pressure.
• Eat a variety of foods that are low in fat and reduce the number of calories you eat per day.

The best solution is to learn to move well so you can continue moving more.

ChiRunning and ChiWalking, along with the mindfulness they promote (in movement and lifestyle) are simple solutions to this deadly problem. Prevention goes a long, long way. While many health-related challenges may seem out of our control, exercising regularly is something we can completely control. And, when practicing the Chi techniques, we can consistently walk and run without being sidelined with pain or injury.

Exercise also keeps us mentally balanced. Walking at a brisk pace has been proven to help combat depression and naturally elevate our mood. When practicing ChiRunning and ChiWalking, we get the additional benefits of connecting our mental and physical selves. Instead of just pushing through 45 minutes on the treadmill, workouts become a time to learn more about our bodies. For instance, when your core is engaged and your posture is aligned, you may find that your lower back pain disappears. When you clear your mind and focus on your movement, you may feel your shoulders naturally relax as stress dissipates.

How to get started:
• For walkers: ChiWalking DVD – ChiWalking makes it easy to get in shape. Begin at your own pace and establish a lifelong fitness program.
• For runners: ChiRunning DVD – Enjoy running and eliminate injuries – perfect for runners of all levels.
• For walk-runners: ChiWalk-Run DVD & program – Great for beginner runners, or walkers who want to introduce running into their workouts. Gentle, easy, and you’ll walk-run the 5K distance in just 8 weeks.

It’s not too late to turn your health around. You just need to make your body a priority and start listening to what it truly needs.

The beginning of anything is small, tender and, as yet, unmanifested. But, a new seed may thrive or die, and you may be feeling frustrated that real change has evaded you in the past. You want to feel different, find more joy, appreciate the goodness of life, but life itself may have derailed your best efforts in previous years. Change is not always easy.

So what’s the best way to transform a desire for change into a reality? A common issue is that we don’t start at square one and fully listen to where our motivation is coming from. We want to make changes and our mind quickly jumps ahead to where we “think” we ought to be. Acute awareness of where you are starting from can be the spark that starts the fire of transformation. In Chi Running® or Chi Walking® , for example, people are often motivated to change their form because of pain or injury. If we pay attention to the early warning signs, we can use that awareness to make adjustments before there is a real problem.

Here are some simple, but highly effective steps offered to me by my life coach and dear friend George Fleming.

Start with presence
• My "go to" automatic process for goal setting (New Years or otherwise), used to be grabbing a pad of paper or a laptop and start listing and numbering my many goals. While I'll likely do some of that today, this morning I chose to instead sit and be quiet for quite a long time - simply going into the silence, pushing away the thinking mind, and allowing the deeper, wiser, and more true desires and passions of my heart and soul to emerge. Presence and silence can often be our most direct connection to our truest goals.

Get to the goal underneath the goal
• For whatever goals you list, ask yourself "And what's important about that goal?" Whatever you answer, repeat the same question "And why is that important?" Keep asking yourself this until you get to the real answer/goal.

Focus on being it now
• Every goal is a desire to be or feel something. For example, our goal of having a significant other might be to feel lovable, or we might hope that in meeting our sales goals we'll feel confident. Yet the key is to feel and be those things now - as they are the precursors to the relationship or the sales. If our goal is simplicity and to have it manifest in a clean, simple and organized home and work environment, we must first be clean, clear and focused within ourselves. Our outer always reflects our inner.
Our desires are really more akin to pointing ourselves in the general direction of where we’d like to go, and hoping for the best. Getting to the root of our desires by starting with stillness, followed by inquiry can lead to the resolution that becomes the “tipping point” for taking that first step, and the motivator for every step after that.
 

What is Chi Running?
Chi Running is perspective on running that incorporates principles of Tai Chi meshed with running. Chi Running is much different from the common perspective on running which is “no pain, no gain”. Instead, it involves a method of running that revolves around using your body’s core to run rather than individual muscles pushing you towards the finish line; a holistic approach if you will. The major differentiation is that Chi Running is an injury free method of running. With its holistic approach to running, the possibility of getting injured decreases dramatically.

Danny Dreyer, an ultra-distance runner, developed this method to teach runners how to relax their bodies while running long distances. The basic premise of Chi Running is to use the force of gravity to drive your forward.

To help implement Chi Running, there are basic principles and skills that will aid in the relaxation of the body and will allow a runner’s body to run longer distances without discomfort.

Chi Running Foundation Principles
There are three concepts that Danny prescribes runners to live by:

The first principle is called “Needle and Cotton” which illustrates the importance of centering a runner’s energy and relieving the rest of your body of stress and placing it in a state of relaxation; this makes the muscles soft as “cotton”. This principle emphasizes the proper posture and technique when running.
The second principle is “Gradual Process” which promotes the adaptation of dynamic training stages for a race. As the weekly mileage progressively increases, your body will be challenged in ways that it has never been challenged before; this principle makes that transition smoother.
The third principle is “Balance in Motion” which stems from the concept of yin and yang. This principle sheds light on why you must balance your body’s physical movements. While running, the body moves up and down, left and right and may sway in awkward directions because of weak/tired muscles. This principle helps teach why maintaining balance while running is important.

Chi Running’s Four Chi Skills
With the foundation now built, the four Chi Running skills build on that foundation to hone your skills as a marathoner and as a runner.

The first Chi Running skills in “Focusing Your Mind”. There are different perspectives on this topic as there are runners that prefer to doze off and think about “nothing”. Danny believes that your mind should be focused on your body to detect the hundreds, if not thousands of signals it sends out throughout your runs.
The second Chi Running skill is “Body Sensing”. Once your mind is focused on your running, you can direct that focus to sense the alerts your body springs up. Without being able to sense sensations in your body as you’re running, you won’t be able to make the necessary adjustments when they count most.
The third Chi Running skill is “Breathing”. You might be thinking, “Really?? This chapter is probably just a section to make the book look thicker.” I believe that this topic alone has helped me overcome a lot of moments during my runs that I felt I was just going to give up. Learning to breathe efficiently will aid in helping managing your energy while running and conserve that extra willpower to run that extra mile when it counts most.
The last Chi Running skill is “Relaxing”. Once you are physically and mentally focused on running, you will actually enjoy running more. There are parts of your runs that just feel like a chore. As you learn to relax, running becomes more of a therapeutic event rather than just another run.

I wanted to get to the bottom of why runners aren’t running injury free marathons so I went to the experts. I found Danny Dreyer through his best-selling ChiRunning: A Revolutionary Approach to Effortless, Injury-Free Running
book to get to the bottom of it.

I wanted to ask these questions while sharing them with you. So, I interviewed him!

Interview with Danny Dreyer
In the 39 minute and 40 seconds interview with Danny Dreyer, I grill him on these revealing questions:

• The first and MOST important component to focus on when running your marathon.
• If you miss out on learning the key to mastering this component of your training, that little ache in your knee could become a surgery you wish you could’ve wished you prevented earlier.
• Why you need to become more aware of your body through Danny’s concept of “body sensing”
• Spending hundreds of dollars on shoes and expecting to be injury free is a ­­­­­myth! Listen to Danny’s opinion on shoes and if it’s all a load of bull.
• Much, much more!

Listening to the passion in Danny’s voice really gives you an idea of how much he really cares about helping runners run without injuries and live a healthy life.