<![CDATA[Chi Living Blog]]> http://www.chirunning.com/blog/ en danny@chiliving.com Copyright 2004 2004-05-01T05:59:46+00:00 <![CDATA[The Benefits of Chi Living for a Mesothelioma Patient]]> http://www.chirunning.com/blog/entry/the-benefits-of-chi-living-for-a-mesothelioma-patient http://www.chirunning.com/blog/entry/the-benefits-of-chi-living-for-a-mesothelioma-patient#When:21:40:13Z This is a guest post by Jackie Clark, who blogs for the Mesothelioma Cancer Alliance's blog. Jackie has a personal blog, Jackie's Arc, that shares health and fitness tips. After her grandfathers passing 12 years ago, Jackie decided to get healthy and help others get into shape. Feel free to contact Jackie with any questions @ jclarkmca@gmail.com.

If you have been diagnosed with cancer, you will feel that your body and mind are under attack, as the physical aspects of the disease and the treatment will challenge all of your internal and external resources. However, the Chi Living teachings can help you create an integrated mind/body connection that will promote healing. Chi Living is a holistic approach to life, and as such, it becomes absolutely essential to gaining and maintaining health after a cancer diagnosis. Staying active while remaining injury-free and providing your body with clean, balanced food will fuel your recovery. As you teach your mind and body to communicate, you will get to know your body intimately, learn how to effectively respond to its needs, and remain centered as your whole being works to regain its health.



Regular exercise improves cardiovascular function, benefits your immune function and improves your mental health. When you have been diagnosed with a cancer such as mesothelioma, a rare form of cancer that develops from the protective lining that covers many of the body's internal organs, it becomes even more imperative that you maintain a regular exercise regimen. The pain-free and injury free Chi Walking technique and Chi Running technique are unique methods of movement that focus on proper form, injury prevention, and efficient breathing. Practicing these gentle fitness techniques can help you maintain a healthy lifestyle after your diagnosis, and will improve the functioning of your body as it works to fight the disease. Chi Walking and Chi Running focus on correct posture, a relaxed cadence and mindfulness of your body as you exercise. The concentrations on every aspect of your body as you walk or run is what sets this method of exercise apart.



Health and nutrition are also key components in your arsenal against cancer. The treatment (find out more at www.mesothelioma.com/treatment) for mesothelioma can rob your body of essential vitamins and nutrients. The tools for healthful nutrition include eating high-chi foods, which are natural and not processed. This nutritional approach focuses on organic fruits and vegetables, as well as legumes and lean meats. Eating foods that are pure and natural eliminates the preservatives and additives found in many food items in stores. When you eat unnecessary substances that your system can’t convert into energy, your body has to work hard to rid itself of them. By eliminating these substances from your diet, your body can function at its optimal capacity with little added effort.



Living mindfully is an aspect of Chi Living that is crucial to you after a diagnosis of cancer. It is easy to fall into despair and fear at this time and yet, the more centered you become, the more you are able to face this disease. The practice of living in the present and creating balance will help you to realize that although cancer hugely impacts your life, it is not who you are.





 

]]> 2011-12-20T21:40:13+00:00 <![CDATA[Running 7 Marathons in 7 Days for Charity]]> http://www.chirunning.com/blog/entry/7-marathons-in-7-days-for-charity http://www.chirunning.com/blog/entry/7-marathons-in-7-days-for-charity#When:18:16:20Z By Instructor Michael Stashin

In October 2011, I was able to use my Chi Running technique to give back to my local community of Ottawa, Canada. I organized an event where I ran 7 marathons in seven consecutive days (www.7marathons.ca) to raise awareness and donations for a mental health prevention and intervention program for youths called YouthNet that is delivered through the Children’s Hospital of Eastern Ontario. YouthNet helps youth develop and maintain positive mental health as well as healthy coping strategies for managing stress, while decreasing stigma around mental illness and its treatment. They do this through education and intervention. I was excited to support this cause -- although, I would have never completed the 295km of running in a single week if not for the incredible energy efficient and injury prevention benefits of the Chi Running technique!

As of May 2010, I had been running for six years and had six marathons under my belt. I had recently been certified as a Chi Running instructor and my running technique was improving to the point that I felt ready to try running ultra distances. In June of 2010, I set the goal of running the 2011 Marathons Des Sables (MDS), a seven day, 250km foot race through the Sahara desert in Morocco. Fortunately I was able to enlist the coaching services of world ultra runner and founder of Impossible2Possible, Ray Zahab. Ray is a person who knows no boundaries and was responsible for helping me dispel my own ingrained marathon-based distance running boundaries (i.e., longest weekly training run of 32km and 42km on race day). Ray is no stranger to coaching long distance runners. For those of you familiar with Marshall Ulrich’s epic 2008 run across America, Ray served as Marshall’s running coach for that event. Danny Dreyer, Ray and Marshall all know each other well and even taught together at one of Marshall’s “Dreams in Action” Death Valley training camps.

With the winning combination of Ray’s coaching and Danny’s pain-free Chi Running technique I completed the MDS in April 2011. The idea of running 7 marathons in seven 7 days was developed during a peak weekend of training for the MDS. That weekend involved a 42km run on Saturday followed by another 42km run on Sunday, both while wearing a 20 lb. backpack. At the end of the Sunday run, I felt I could run another 42km the next day if I had to, and decided at that point a week of marathon running would be my next event.

In June of 2011, I pitched the idea to Ray while studying his face intently to gauge his response. If Ray would have been hesitant at all I would not have pursued the idea any further. But he wasn’t. In fact, he was very enthusiastic. This was a great confidence booster as Ray had coached me for a year at that point and knew what I was capable of running better than I did myself.

The four months that followed involved many weekends of back-to-back running maximum distances of 42km on each run. My girlfriend, Trish Liddle, ran all the Saturday runs with me regardless of the running distance. This was amazing in that she only runs a maximum of three times a week and has never trained for, nor signed up for, a marathon. However she has run the marathon distance numerous times with me in training. How does she do it? Have you guessed it? Trish is my best Chi Running student and is a constant reminder to me of the effectiveness of this great technique.

The running of the event itself went better than expected. I maintained a low comfortable gear for the week and finished all seven marathons at an average time of 4:11. The only issue was a progressively inflaming achilles tendon resulting from a trigger point that developed just prior to the start of the event. Interestingly, the week was more about the post-run recovery and logistics than the running itself. In fact, I would finish each day’s run around 1:15 pm but only finish the day’s activities (eat lunch, drive home, ice bath/hot tub intervals, answer emails, answer Facebook messages, update web site and fan page, pack for next day, eat supper, massage therapy, etc.) around 8:00 pm.

The event was a novelty within Ottawa, and as a result received significant media attention from the local newspaper, radio and television stations. Every news piece was used to raise awareness of the existence of the YouthNet program and the great service it provided to the Ottawa youth. Financially, the event was a success as well, raising over $10,000.00 to fund future YouthNet initiatives. The success of this event and its positive contribution to the YouthNet program was made possible by the Chi Running technique!

Read Michael Stashin's Bio

View some of the media around YouthNet and the 7 marathons in 7 days:

Ottawa Sun Article

CBC News Finish Line Video

CTV News Finish Line Video

 

Resources to help you master the Chi Running basics:

]]> 2011-12-05T18:16:20+00:00 <![CDATA[Brisk walking protects against breast cancer after menopause]]> http://www.chirunning.com/blog/entry/brisk-walking-protects-against-breast-cancer-after-menopause http://www.chirunning.com/blog/entry/brisk-walking-protects-against-breast-cancer-after-menopause#When:07:59:00Z Insider News

Brisk walking protects against breast cancer after menopause

Published: 28/10/2010 15:36:43 - PDF Version (103 KB)

by ecancer reporter Janet Fricker

Undergoing brisk walking for five hours each week can reduce the risk of breast cancer in post menopausal women by nearly 10%, reports the latest publication from the Nurses’ Health Study. The study, published in Archives Internal Medicine, found  also that women who increase their activity levels after menopause experience benefits.

Prospective studies have shown that women with the highest levels of physical activity have a 10 to 30 % lower risk of developing breast cancer than those with the lowest levels. Indeed, physical activity has been shown to decrease circulating oestrogen levels in post-menopausal women, and lower circulating oestrogen levels are associated with lower breast cancer risk.  There are, however, still gaps in knowledge concerning the timing, type and intensity of the activity required to achieve  reductions in  breast cancer risk, and whether the association varies according to different study groups.

In the current study, Heather Eliassen and colleagues, from Brigham and Women’s Hospital (Boston, MA, USA), used data from the Nurse’s Health Study to investigate the importance of long-term activity, changes in activity, and specific types of activity. Although the Nurses’ Health study began in 1976, it was only in 1986 that participants started to report their average levels of weekly physical activity, in 10 categories ranging from zero minutes to greater than 11 hours. Categories recorded included walking, running cycling, tennis, aerobic exercise, squash and racquet ball. The participants also reported their usual walking pace (less than 2 mph, 2-2.9 mph, 3 to 3.9 mph or greater than 4 mph) and the number of stairs climbed daily. Answers were translated into hours of metabolic equivalent task values (MET-h).

During follow-up, investigators documented 4,782 cases of breast cancer among 95,396 post menopausal women.  Results showed that women who underwent  27 MET-h/week (equivalent to 1 hour of brisk walking a day) had significantly less risk of breast cancer than women who underwent less than 3 MET-hours per week (equivalent to less than one hour walking  a week) (HR 0.85; 95% CI, 0.78-0.93; P<.001 for trend).

When women who had increased their levels of activity from less than 9 MET-hour/week at menopause to at least 9 MET-h/week during follow-up  were compared with the least active women (less than 9 MET-h/week) it was found  they had reduced their breast cancer risk (HR, 0.90, 95% CI, 0.82-0.98).

When all the individual types of activities were included in a single statistical model, only brisk walking  for 20 MET-hour/ week (equivalent to 5 hours per week) was found to be significantly associated with a lower brisk cancer risk (HR, 0.91, 95% CI. 0.84-0.98, P=.01). The study demonstrated similar risk reductions among active lean and overweight women regardless of their hormone therapy status.

“Our finding that brisk walking is associated with lower breast cancer risk suggests that women do not need to engage in intense activities to appreciate a benefit,” wrote that authors, adding that the strengths of the study included its large cohort size and long follow-up, with the limitations including the fact that physical activity was self-reported.



Article:

A H Eliassen SE Hankinson, B Rosner, et al. Physical Activity and Risk of Breast Cancer Among Postmenopausal Women. Arch Intern Med 2010; 170, 1758-1764.

 

http://www.ecancermedicalscience.com/news-insider-news.asp?itemId=1322

]]> 2010-10-29T07:59:00+00:00 <![CDATA[Tips from Certified Instructor of the Month Doug Dapo]]> http://www.chirunning.com/blog/entry/tips-from-certified-instructor-of-the-month-doug-dapo http://www.chirunning.com/blog/entry/tips-from-certified-instructor-of-the-month-doug-dapo#When:05:59:05Z For many years, my preferred way to unwind and recharge was running. I never used to take walking that seriously. If I went out to exercise, it was always to run. I even had a somewhat negative view of walking. During my runs, stopping to walk was almost considered as “taboo.” If I was moving with my feet, then I thought that the best use of my time and energy was to run. Walking was just something I did if I was not running.  But when you stop and think about it, we spend a lot of time on our feet walking to get around. Since practicing Chi Running, I have discovered what a treasure it is to practice Chi Walking. I am beginning to tap into some of the wonderful benefits of Chi Walking.

There are many similarities between Chi Running and Chi Walking.  For instance, learning good posture with alignment and relaxation, which is critical for efficient and injury- free movement in the body, is the foundation for both techniques.

I am beginning to realize that Chi Running and Chi Walking greatly complement each other. When you're not Chi Running, Chi Walking can give you a wonderful cross-training experience to enhance your fitness program. Chi Walking is also a great way to transition into running, or get back into shape before you're ready to get started running.

Sometimes after a long day at work when I go out running, I feel like my body is not quite ready to get moving. I really like transitioning into running by practicing my Chi Walking first. This is so relaxing. I will use my metronome and set it for a slow strolling pace. After I feel warmed up, I will increase my cadence to a medium-paced walk. All the while, I am listening to my body, letting go of the day, enjoying the scenery around me, breathing and moving with alignment and relaxation. When my body feels ready, I will go into a fast-paced walk. I love the feeling that as my foot lands, the ground helps to pull my leg out the back and at the same time my leg pulls my hip back. I feel like I am gliding along the surface of the ground. Here, I can feel my pelvic rotation, which is so therapeutic. I can feel my lower back relaxing with the fluid motion of the discs in my lower spine cooperating with the rotation of my hips. Because Chi Walking moves at a slower pace than Chi Running, I am better able to feel my pelvic rotation when practicing Chi Walking. I memorize this feeling of my pelvic rotation when I walk and then I try to feel it again and allow it to happen when I run. 

At the pain-free Chi Running Workshop at the Omega Institute, Danny Dreyer shared with us what his master Tai’ Chi Instructor said, which was when you stop moving your spine, you begin to die. Wow, how important it is to keep our spine fluid and relaxed and moving! I am experiencing that an excellent way to keep my spine moving is with Chi Walking.  

Well, there I am enjoying my Chi Walking experience so much that before I realize it thirty minutes have gone by and I haven’t even started my run yet. This is OK because when I am Chi Walking, I am practicing a lot of the same focuses that will help me when I run. Now, walking for me is not just something I do if I am not running. I am walking with purpose and intent by practicing my Chi Walking focuses. My Chi Walking and Chi Running go hand in hand. One helps the other. For this reason, I have been recommending that if you want to improve your Chi Running technique, then practice Chi Walking!  

]]> 2010-10-18T05:59:05+00:00 <![CDATA[From pigeon-toed to running excellence]]> http://www.chirunning.com/blog/entry/from-pigeon-toed-to-running-excellence http://www.chirunning.com/blog/entry/from-pigeon-toed-to-running-excellence#When:05:59:23Z I was born in 1955 in Auckland, New Zealand, to a teenage mother who gave me up for adoption. As I began to learn to walk, it was observed that I rolled outwardly on the sides and heels of my feet … very pidgeon-toed!

I had bone deformities which caused me pain around my big toes and prevented the natural heel/toe motion of walking. Doctors told my parents that they wanted to wait to see how it all developed before considering surgery.  As I grew, the deformities grew, making wearing normal shoes difficult. I went barefoot as much as possible and, fortunately, the Auckland climate is mild. However the cold temperatures of winter did make my feet ache terribly.

My parents did not own a car until I was 12 years old, so I walked two miles each way to school. I also suffered terrible headaches, which often resulted in days home from school.

Fast forward to age 13. The doctors said they would consider surgery. I was in the hospital for three weeks, and the surgery was very painful. When it came time to leave the hospital, the doctors said they had come up with a plan to help me gain a better walking gait as my feet healed. They were not going to give me crutches or a wheelchair. I was in plaster casts up to my knees, and they designed a black leather boot to attach to the bottom, under which was a wooden rocker, like a rocking horse.

Their idea was that as my feet were healing by me walking on them using these boots, I would gain the heel/toe motion of walking.

Now remember, I have had surgery that removed excess bone, and I still have all the stitches in my feet under those casts. It is the middle of summer. I was in so much pain and discomfort, not to mention starting high school.  It was a rough time, but these doctors had it right.  When the casts came off, my feet looked normal, and I had the heel/toe motion of walking.  I immediately found it was easier to run, but still fell back into my awkward walking style at times. I still do!  

After one year I asked my parents if I could join a track and field club. The sport was huge in New Zealand then. They were very hesitant but I persisted and found that I not only loved running, but was good at it. In those days women and girls were limited to a mile as the longest distance. In the Olympics the longest distance for women was the 800m.

As I proceeded, I noticed that I never got the headaches anymore and to this day have never had one again. I often wonder whether they were stress related, or if running was making me healthier, or both!

In the beginning, I often pushed my feet and myself too hard and would have to take breaks from running. I still preferred to go shoeless, and fortunately the majority of New Zealand tracks were grass. In follow-up visits with my doctors, they gave me a piece of advice that stayed with me my entire career:  “Run in the nearest thing possible to bare feet.  That is the only way you will keep your feet strong and working correctly.”

Fast forward to 1972. I qualified for my first of six Olympic Games, the 1500m in Munich Germany.

For the next 10 years, I competed for New Zealand in World Cross-County Championships, more Olympics and the British Commonwealth Games. The sport was amateur during those years, so after graduating from teachers college in 1975, I became an elementary school teacher.

Due to many factors, some out of my control, I decided to quit the sport in 1980 out of frustration and disappointment.
I was persuaded to begin again by my second coach John Davies, and the rest is history. I arrived in the USA in 1981, took the stand for professionalism in June of 1981 and soon after signed with Nike for $400 a month and free shoes! 

I went on to have a 22-year career, all the time remembering the advice from my doctors. Throughout my career, I raced and trained in racing flats, the lightest I could find. I never suffered any running related injuries.

At age 54 I am still running daily and still in racing flats. I totally believe that those doctors gave me a perfect running style. No heel strike at all.  I still love it.

Please see more information at http://www.anneaudain.com and www.runningherway.net 

 

Resources to help you master the Chi Running basics:

]]> 2010-07-16T05:59:23+00:00 <![CDATA[May Instructor of the Month Advice]]> http://www.chirunning.com/blog/entry/may-instructor-of-the-month-advice http://www.chirunning.com/blog/entry/may-instructor-of-the-month-advice#When:06:59:45Z The Chi Running Technique is an energy efficient, pain-free and injury-free method of running. It teaches us what proper alignment is – shoulders over your hips over your ankles – but it’s possible that your body might need additional guidance in getting truly aligned. This is why I highly recommend seeing a professional body-worker if needed.

Recently, a physio therapist and an RMT attended a free talk I gave, both of whom found the Chi Running technique intriguing and wanted to learn more. Both had read the book and were versed in the lingo. When I met them at the talk, I did not know how or what they did, so I answered all questions as best I could. After speaking with them, I knew they had to be in the medical profession based one their reactions to some answers. Isn't it so funny that things always happen for a reason? Well Kevin and Gordon have since become great acquaintances and I am still working with them both.

I began experiencing left hip discomfort, especially after long runs, and even with my regular Form Focuses, the problem remained. What did I need to change? I knew that the Chi Running technique had given me the skill of awareness of my body (Body Sensing), and I was aware that I needed some additional help.

“What am I doing wrong?” That’s the normal first reaction, right? However, sometimes it’s not what we are doing, but rather what we can’t do due to restrictive body movement which could occur for many reasons. During my free talk, Kevin, the physio, pointed out to me that my left side seemed to be restricted in movement more than my my right side...

I asked Kevin, “What are you talking about? How do you know that?” Well, I soon learned the what and the how of the way my body moves. After one quick treatment, to the amazement of myself and everyone else attending the free workshop, the left hip restriction was gone and I became an instant fan.

Each time we experience some form of stress (trauma, inflammation, surgery, or anxiety) the body can and will—as an integrated unit—create compensatory structural and biomechanical changes throughout the body. These adaptations over time alter the function of the surrounding soft tissues and joints. With each step, imbalanced forces are sent throughout the body like a ripple effect in water.

All these changes increase compression forces in the surrounding structures, leading to a form of entrapment of the neurological and vascular systems, decreased shock absorption in the soft tissue, decreased flexibility and/or poor performance in any activity.

Re-establishing proper biomechanical alignment in all ranges and teaching the body how to move properly in a balanced biomechanically-aligned posture is key to moving efficiently.

A combination of getting some body work done, and maintaining my injury free Chi Running practice, I have been able to achieve greater range of motion in my body and been able to Body Sense more accurately. I believe that body work like massage therapy, physical therapy, etc are excellent complementary techniques you can use to improve the quality and efficiency of your pain-free Chi Running or Chi Walking practice.

Certified Instructor James Rooney, Canada

 

Resources to help you master the Chi Running basics:

]]> 2010-05-16T06:59:45+00:00 <![CDATA[Chi Running at the North Pole]]> http://www.chirunning.com/blog/entry/chirunning-at-the-north-pole http://www.chirunning.com/blog/entry/chirunning-at-the-north-pole#When:09:59:42Z Richard Donavan is an ultra marathoner from Ireland who was the first person to solo run a marathon distance at the North Pole in 2002.  Every year since 2006, Richard has organized a North Pole marathon (http://www.npmarathon.com). Because I have an adventurous spirit, I signed up for the 2010 event knowing it would be a once-in-a-lifetime experience.

I knew the slippery snow on ice footing would be problematic for power runners that push off with their feet to propel them forward. I would have an advantage with my pain-free Chi Running technique since my feet would only be used to support my running posture. It’s amusing to view the running of a marathon on snow as a 42 km sand pit exercise!

Accommodations for running the marathon were at the temporary Russian research ice camp Barneo, located approximately 100 Km south from the actual North Pole. It’s built using tents on a six to twelve foot deep ice floe in the middle of the Arctic Ocean with Greenland as the closest land mass approximately 750 km away. Travel to the ice camp is in a modified Russian jet from Longyearbyen, a Norwegian island settlement located approximately 1200 km south of Barneo. Cracks sometimes form as one did about two inches wide right under our sleeping tent. We were advised to sleep fully clothed and to be ready to evacuate our tent should the crack worsen. Thankfully it didn’t. However, two days following our departure from Barneo, the same crack widened causing a crevasse through the ice camp with a number of tents ending up on their own separate ice flow. Despite the risks, I found the Barneo staff very capable and never felt in danger during our three-day stay.

We were scheduled to start running on the morning of April 7th. The temperature (without wind chill) was approximately -10˚ C (or 14˚ F). However, the winds were up to 50 km/hr with an overcast sky, which caused low visibility whiteout conditions that the Barneo staff decided was unsafe to run in. By late afternoon the winds died down and visibility improved so we started the marathon at approximately 4:00 pm Barneo time. Time of day was a somewhat ambiguous concept since it was constant daylight for 24 hours a day.

The marathon running course was comprised of just over eleven loops through Barneo, where runners had access to their race food and drinks left in the mess tent. A medical doctor was also available in the mess tent to assist runners if required.

The depth of the snow varied throughout the course to the point that some sections were best suited for snowshoes while others were best suited for spikes that slipped over the running shoes. I was ready for both, but chose to use slip-on spikes. This past winter, I included snowshoe running as part of my training. It was interesting adapting the Chi Running technique. In Chi Running your feet momentarily contact the ground in a manner designed to only support your posture and in a manner designed to minimize resistance to the forward pull of gravity. This is far easier in running shoes on asphalt than it is with snowshoes in deep snow.

Soon after the start, the weather quickly deteriorated into low visibility blizzard conditions with a wind chill of -20˚ C (or 4˚ F) resulting from winds at 45 km/hr. Sounds harsh, but I was quite comfortable having trained in this type of temperature this past winter in my home town of Ottawa, Canada. My clothing included a base layer of thin merino wool, medium thickness running tights and a soft shell running jacket. I also wore a balaclava, facemask ski goggles, pair of gloves, two layers of socks in my New Balance 790 trail running shoes, and the slip-on spikes. The trail running shoes were covered with glued-on rip-stop vinyl and gaiters.

The race itself involved a strategy of Chi Running what you could run, and Chi Walking what you couldn’t run due to snow depth. I used a slightly modified Chi Walking technique in the deep snow, which involved more emphasis on pelvic rotation for increased stride length and less emphasis on cadence. Sorry Danny (laugh) but I felt this modification worked well under the conditions for maximum speed.  Other runners who saw this technique thought I was “power walking” …. not (laugh again)!

The race took me just over six hours to complete which was a fourth place men’s finish.  The first place finisher took five hours and the last place finisher took almost ten.

The next day we were scheduled to helicopter to the actual North Pole (a solitary spot on the Arctic Ocean at the top of the world) then fly back by jet to Longyearbyen, Norway. This was delayed by a day as we were grounded at Barneo due to inclement weather.

The whole trip was an incredible adventure, with the run being only one part. My favorite part of the trip was the camaraderie and stories shared by the 25 like-minded adventure marathoners isolated for over three days at Barneo.

Written by Certified Instructor Michael Stashin

 

Resources to help you master the Chi Running basics:

]]> 2010-05-14T09:59:42+00:00 <![CDATA[BMI Calculator]]> http://www.chirunning.com/blog/entry/bmi-calculator http://www.chirunning.com/blog/entry/bmi-calculator#When:05:59:00Z

BMI CALCULATOR

Determine your height-to-weight ratio with this tool

 
]]> 2009-09-24T05:59:00+00:00 <![CDATA[LA Times reviews the metronome as a great tool for runners.]]> http://www.chirunning.com/blog/entry/la-times-reviews-the-metronome-as-a-great-tool-for-runners http://www.chirunning.com/blog/entry/la-times-reviews-the-metronome-as-a-great-tool-for-runners#When:05:59:17Z Here is an excerpt from the L.A. Times fitness article giving a glowing review of the Seiko DM-50 metronome as a crucial tool in any runner's arsenal:

Seiko DM-50 metronome: Not an athletic product per se, but a musical instrument aid seen in orchestras, this clip-on beeper provides an audible marker for runners aiming for an ideal cadence.

Likes: It works. A favorite tool of top L.A.-area coach Steve Mackel and other adherents of the popular ChiRunning method, the metronome's high-pitched squeak trains runners to increase their cadence to an ideal rate of 180 steps per minute. The higher the cadence, the lower the fatigue and injury rate, because time on the ground with each foot strike is minimized. The quantity of beeps is adjustable from 30 to 250 per minute, and volume is also adjustable. Weighs 1 ounce and clips on the waistband of running shorts.

Dislikes: None.

Price: $24.95-$34.95. (800) 586-3876; http://www.metronomes.net/SeikoDm50.htm
.
You can view the original article by subscription or purchase only here, at latimes.com >>

 

Resources to help you master the Chi Running basics:

]]> 2009-06-29T05:59:17+00:00 <![CDATA[The Irresistible Pull of Gravity]]> http://www.chirunning.com/blog/entry/the-irresistible-pull-of-gravity http://www.chirunning.com/blog/entry/the-irresistible-pull-of-gravity#When:06:59:48Z

After 40 years of pounding the pavement, John Bryant learns how to relax and run like a child

It was the promise of learning "how to run without using your legs" that hooked me. I've been a runner most of my life, and so have spent more than four decades kicking out the miles.

I've punished my legs in more than 40 marathons, and once, along the way, they got smashed up in a major road traffic accident that left me briefly in a wheelchair. I know only too well that running can hurt.

So the hope dangled by a two-day running workshop in south London - the keys to "effortless, injury-free, life-long running" - seemed irresistible.

The man peddling the promise is Danny Dreyer, 55, a San Francisco-based ultramarathon runner who has created a system called Chi Running. He aims to harness the inner concentration and smooth flowing movement of t'ai chi, along with the power of gravity, to take the panting, pounding, agony and sweat out of distance running.

"Most people run thinking they need lots of power and force," he explains. "They use the big muscles that soon get tired. It's a macho approach, but they are wasting so much energy. They run with pain and they usually end up injured."

Dreyer, a furniture-maker turned full-time guru, coach and author, knows what he is talking about. He began as a recreational runner back in 1971 and made a cool and long-term decision that, as he lacked basic speed, he could excel as a competitor only by running very long distances.

His first race was a 50-miler back in 1995, and since then he has logged an impressive number of ultramarathons, often taking the trophy for the best in his age group and usually looking fresher at the finish than men half his age.

What Dreyer's early races taught him was that aches, pains and injuries were the real problem with this type of running, and that he would have to learn to listen to his body to eliminate them. What he learnt, and what he now teaches in his courses and books, is how to use less and less of his muscle mass and how to hitch a ride using the power of gravity.

"It's all about posture," he says. "Lean gently forward from your ankles, and pick your feet off the ground. That's the efficient way to run."

Everything - feet, hands, body and head - should move forward in a straight line, with no wasted effort.

"Imagine yourself being pulled forward by a bungee cord attached to your chest. Let your feet follow, landing gently and flat. Don't push off from your toes, just lift your feet up in a smooth, flowing movement. When I think about doing a 30-mile race, I realise that all I have to do is fall forward for 30 miles."

There are about 40 of us in the workshop, all trying to figure out how to defy the law of gravity and desperately groping for the secrets of perfect posture. My classmates range from young athletes of both sexes, with postures yet to be beaten up by gravity, to a 70-year-old veteran eager to try out this new style of running in a marathon next year in Holland.

Among a handful of instructors is Catherina McKiernan, the Dublin-born runner who won the 1998 London Marathon. Eight years and two children later, McKiernan has retired from competitive running. But she still looks as if she could lean gently forward and waltz her way through a marathon any time she wants.

"You should try to run like young children," urges Dreyer. And when I look at McKiernan, it suddenly seems possible to run that way whatever your age.

Of course, Chi Running isn't magic. Nor is it the first time that exercise enthusiasts have incorporated gravity into running. It's a concept as old as the apple dropping on Newton's head. It bears similarities to the "Pose" method of running, popular among many triathletes.

And, in a book published 105 years ago, I came across a very detailed account of running with bent legs, leaning forward and using the force of gravity.

But Dreyer doesn't make any claims of outrageous originality. His contribution is to add his experiences of t'ai chi. His body is his laboratory, and his enthusiasm and common sense turn him into a formidable teacher.

After leaving Dreyer and taking his techniques out for a run, there is inevitably too much to remember. He advises that you keep it simple, concentrating on just one of the lessons learnt at a time. A week after the workshop, I find myself lining up to attempt 32 miles of the South West Coast Path between Exmouth and Charmouth. His words ring in my ears: "All you have to do is fall forward for 30 miles."

The path is hot, steep and rugged. I try the gravity thing and sometimes it works. But out there on the path into Sidmouth, I experience the downside of gravity. As I lean, the earth comes up to meet me, very fast.

My face smacks the dirt and I land on my nose and lips. By Lyme Regis, I've stopped bleeding - and I'm still running. I finish and the next day, surprisingly, my legs are fresh enough to run again. Within three days, they are fully recovered - which is at least a week faster than my recovery from recent marathons. My face takes longer to heal from the grazes.

Out on the coast path, I've learnt to show some respect for gravity. But I may just have stumbled on the paradoxical secret of "how to run without using your legs".

· Danny Dreyer is contactable at www.chirunning.com.

Lean machine

Posture Central to the Chi Running technique. "When your body is aligned properly," says Danny Dreyer, "your structure is supporting the weight of your body instead of your muscles having to do it."

Lean Sounds crazy, but not as dangerous as it seems. Don't bend at the waist - lean forward from the ankles like a ski-jumper. Gravity should pull you through.

Legs Pick up your feet, don't push off from your toes. Relax your hips and keep your lower legs limp.

Arms Bend your elbows at a 90° angle and slacken your arms, swinging them to the rear. Soften your shoulders, relax the hands and don't let them swing across the centre of your body. Use the arm swing to set a rapid cadence. 

London Daily Telegraph

 

 

Resources to help you master the Chi Running basics:

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