But Foot “Landing” is still only one component of foot strike. A second important component is Foot “Loading” or more generally how you load the body’s weight during each step’s point of support. This is likely where most of the repetitive impact or stress can occur which results in inefficiency and injury.

So let’s review the “Landing” options first, again making it clear these are choices we all get to make:

Landing Location

Heel Strike: There are numerous running studies tainting the dreaded full heel strike with or without a locked knee. This Landing Location is highly related to Landing Position (see below); it is likely a heel strike is combined with the foot landing in front of the body.

Front of the Heel: This is when while running you land in between the heel and landing completely flat or Fullfoot (midfoot). This is how many people land when they run and many more when they walk. The ChiWalking technique suggests a very slight front of heel to toe roll for a subtle forward momentum.

Fullfoot (Midfoot): This landing allows your lower leg, ankle and foot to be as relaxed as possible. The entire foot touches down at the same relative time which distributes the load and permits the structure of the lower leg to do most of the work. This is a key component of the ChiRunning tehcnique as it reduces muscular effort in the lower legs and limits any resistance to your forward fall.

Forefoot: This is when while running  you land up on the balls of your feet. This engages the lower leg, ankle and foot; and potentially asks a small part of the body to do a very big (repetitive) job under tension. Note: There is advice that suggests the foot’s elastic recoil provides a higher level of efficiency; but these statements rarely consider overall efficiency, risk to injury or objective (sprinting vs. endurance running).

Toes: This landing is right up on the front of the foot, between the metatarsals and the tips of the toes. This also engages the lower leg, ankle and foot; and puts a lot of pressure on a very small surface area under tension.

Landing Position

In Front of the Body: According to physics, landing in front of the body results in a brake or resistance to your forward running motion as you oppose a very big force of nature – the Force of the Approaching Ground. How much resistance is likely related to the level of tension in the foot, ankle and lower leg; and also the Landing Direction (see below). Combining this landing position with a locked knee can add pressure on the knee joint.

Under the Body: Landing under the body allows cooperation with that big force of nature. This reduces resistance to your forward momentum; and allows the Landing Direction and other factors to enhance this cooperation. This is a key ChiRunning technique and ChiWalking technique concept; “never step passed your hip”. In general your knee will not be locked if your foot lands under the body.

Landing Direction

Moving Forward: If your foot lands when it is moving forward, it further opposes that very big force of nature. This can lead to more impact via a horizontal force in the feet, legs, knees, etc.

Moving Rearward: If your foot lands when it is moving rearward, the motion further enhances cooperation with that very big force of nature. This is a key Chi Running concept to move with an external force.

So these are a few concepts to consider when you decide how to land your foot. Note that some are related and in cases one concept might reduce the effect of another concept. For example, you might be able land on the ball of your foot in front of your body – and reduce the potential impact (braking) by running relaxed or having your foot move rearward as it lands.

~~~

And now let’s review the “Loading” options. These are similar to landing with two distinctions below. Loading is likely where much of the potential stress exists since this is when the body is managing the other very big force of nature – Gravity.

“Loading”

Via Structure and Soft Joints: If you load your aligned structure you use the strongest material in your body, your skeleton, which can be very efficient. This postural alignment also allows higher levels of relaxation which can result in less resistance to your motion. A soft joint can result in less stress; a locked or stiff joint can be easily stressed. Alignment (Posture), Relaxation and loose joints are all key components of Chi Running and Chi Walking.

Via Muscle: If you load your body using muscle, this is generally less efficient. The isometric contraction (or tension) will also likely create some resistance to your motion. Examples are any deviation from aligned posture but also things like knee ‘sag’ – overly loading your quads or supporting your body weight with muscles in lower legs, ankles and feet.

The effects of Loading can be greatly affected by other factors such as Cadence and Focus. A higher cadence means you are in the air more; a lower cadence means you are on the ground supporting your body weight more. Looking/thinking down can make you heavy; looking out and thinking up can make light. So again there are additional factors that make a ‘purist’ position shortsighted in my opinion. And we have not even discussed how your running goal (ie. speed) at a given moment can affect your choice of landing and loading.

Now let’s look at this visually. Here is a graph of my choices for landing and loading. My running “objective” focuses on endurance mainly at the Marathon and Ultra level. I focus on form first, then distance, and then speed indirectly – as a result of technique.

As you can see, I have decided to land and load almost exclusively fullfoot (midfoot). If I am going to load fullfoot, I also want to land fullfoot to support the highest possible level of relaxation.

There is a case where I might land on the front of my heel. This is when I am going down a very steep hill. The Chi Running technique in this case is to use a subtle front of heel to toe roll under the body at a very high cadence to reduce any impact. There are also cases where I might land on my forefoot. This is when I am on a technical trail and need to dance along a few roots or rocks. The forefoot landing under the body is short in duration and as soon as possible I go back to fullfoot (midfoot) and a focus on relaxing the lower leg, ankle and foot. Another case for forefoot landing is outright speed, perhaps at the end of an event – or if I ever find myself be chased by a saber-toothed tiger (a true “fight or flight” scenario).

But these are ONLY my choices. The point here is … decide. The suggestion is – be informed and be conscious of how you are using your ‘vehicle’. Apply your scenario, your objectives and weight the risks.

“It is not running that is hard on your body, it is perhaps the way you run that can be very hard on your body”. – Danny Dreyer, Author of ChiRunning®

Please share your thoughts and any questions in a comment below.

Enjoy,
David Stretanski
ChiRunning®/ChiWalking® Certified Instructor
NJ/Northeast USA

On the surface, Chi Running (“chee-running”, chi running) provides an awareness of running technique options to improve efficiency and prevent injury.  Underneath, Chi Running in rooted in simple principles that can dramatically change your running experience. The principles are based on thousands of years of study – on biomechanics/physiology, physics and nature.

The first three chapters of the Chi Running Book are all about these simple principles.  It is not until Chapter Four that the elements of the running form are presented.  Looking back, the first three chapters were critical to my understanding and all the incremental, consistent progress that has followed.  I am grateful that patience allowed the process of learning to unfold as it did.

[The same is true for the Chi Walking Book with the first three chapters all about principles and Chapter Four begins the technique.]

Recently the following quote came across my desk.  I think it sums it up quite nicely.

The principle without the technique is useless, the technique without the principle is dangerous.
— George Ohsawa

When sharing the Chi Running technique, I am sure to introduce the principles and benefits first and then specific elements of the running form second. If you think about it, deciding to do something without considering why does not make much sense. The suggestion is to fully consider ‘why’ so it can guide the ‘how’. The Chi Running technique supports changes in habit to improve the quality of your running experience.  Sometimes our existing habits just happen slowly over time; as if we fall into them with subtle life influences.

Which leads me to another great quote: “If you don’t stand for something, you’ll fall for anything” which is attributed to many on the internet. Consider that when you do stand firmly for something important, it is almost always based on a principle by which you live.

So, happy reading and consider patience with the ‘why’ in the first few chapters; and return to them often. If you do, you can move forward with a clear understanding of simple principles of nature that apply to us all.

Please share your thoughts and any questions in a comment below.

Enjoy,
David Stretanski
Chi Running®/Chi Walking® Certified Instructor
NJ/Northeast USA

Here are 4 Components of Running Technique Alignment:

Internal Postural Alignment

Posture is the most important element in the Chi Running technique. It is the ‘framework’ for all the other elements. Your posture manages the force of gravity acting down on you. Efficient posture aligns your shoulders over your hips over your ankles with a neutral head position and feet pointed forward. It also maintains a level pelvis to stabilize both your pelvis and your posture line.

When your posture is aligned your structure efficiently maintains your position, against the downward force of gravity, with limited effort from your muscles. In motion, postural alignment also engages proper muscles and limits the use of compensating muscles.

See a related posture presentation here:
- The Key to Posture for Efficiency and Injury Prevention

Directional Alignment

For increased running efficiency you can also focus on having as many parts of your body moving in the same direction as you are – horizontally forward. If there are parts of your body moving from side to side, there is wasted energy and possibly unnecessary stress on the body. The most common forms of excess running motion are rotation in the legs/knees, hips sliding side to side, shoulders/torso rocking side to side, shoulders rotating, and a side to side arm swing crossing your centerline.

If parts of the body are moving vertically, then again there is effort and potential stress in that direction. The most common causes of vertical motion are pushing off with the feet/toes, lifting the thigh vertically and allowing the knee to ‘sag’ or bend at mid-stance.

[Note: In the Chi Running technique the knees stay ‘soft’. This means slightly bent or not ‘locked’, and not enough to significantly engage the quad muscle.]

When your effort and motion is aligned forward you can add efficiency while reducing stress and impact.

External Alignment with the Forces of Nature

There are two big forces of nature you can use to your advantage and cooperate with. The first is gravity which will pull you forward if you tilt your posture line from relaxed ankles. The more you lean into gravity the more focus you need on maintaining your aligned position. And the more relaxed you must be to not resist the forward pull of gravity.

The second is the force of the approaching ground. When you allow your feet to land midfoot (or fullfoot) under your posture line and allow them to move to the rear as the land, you are cooperating with this very big force. You can enhance this cooperation by allowing your pelvis to rotate back to soften impact and extend stride length. There are even ways to use this force to your advantage.

See a related article here:
- A T’ai Chi Lesson for Your Running: Cooperating with the Force of Gravity and the Force of the Road

When your body’s position is cooperating with the external forces of nature, then the body can move with these forces for external propulsion and minimal resistance.

Mental Alignment with Your Intention

An even higher level of alignment is your mental focus on your intention. Your intention is where you are headed and how you plan to get there. With this alignment, your eyes are focused down your path and you senses are focused on your body.

When you are aligned mentally, then the body and mind are acting congruently as a team.

Alignment and Relaxation

If you wish to run efficiently while reducing stress, impact and injury; then your alignment internally, directionally, externally and mentally are all focus points that can enhance your running form. Two questions to ask often: How can I be more aligned? How can I be more relaxed?

[Note: If you are a walker (aren’t we all ...), then Chi Walking is a great way to apply the same principles of nature to walking and hiking. And applying more focus to walking can lead to higher levels of running technique since we get to practice our running all day long].

Please share your thoughts and any questions in a comment below.

Enjoy,
David Stretanski
Chi Running®/Chi Walking® Certified Instructor
NJ/Northeast USA

But can we just go run barefoot? To help you answer this, consider how long it has been since you ran barefoot. 20 years, 40 years, 60 years?; most of us have not been running barefoot since we first learned how to run as toddlers (*). How many years of shoes, dress shoes, high heeled shoes, perhaps periods of inactivity, or of modern running shoes do you have in you? These are just a few examples of all the stimulus the body is adapting to every minute of every day. This adaptation happens slowly and if we want to reverse the resulting changes in posture, muscle strength, flexibility, balance and confidence; then it may take time to do so safely with limited risk.

If you decide to one day go for your regular run barefoot, you are suggesting that you have a ‘fast forward undo’ card. Nature probably does not work well that way for most of us. But I am not suggesting that this approach (or any other approach) is wrong or impossible, just that we can be met with resistance if we go against nature. In many cases, running barefoot can be very helpful in reconnecting with our sense of the ground and how we are interacting with it.

[*We might consider that the way we run ‘naturally’ is the way we ran instinctively as young children in bare feet. This is the same way many people or cultures who have been running all of their lives continue to run as an adult.  They have maintained the instinct for running efficiently and without injury. There are numerous images and videos on the internet - some additional examples of ‘natural’ running might be many Kenyan marathon runners, and also the Tarahumara Indians from Mexico. More on this in a related blog post: Natural Running Technique.]

Challenges

Here are some challenges to running barefoot:
- Let’s face it, most runners are Type A personalities. Running ‘less’, get ‘slower’ or take a few ‘numerical’ steps back to move forward in a new way is difficult. In our society, we tend to want ‘more’ and want it ‘now’. Going barefoot will require a period of adaptation with limited expectations of speed and distance to reduce chances of over-stress and injury. Running barefoot takes constant focus, ongoing practice and patience. There are few shortcuts to developing new habits. The most effective approach is likely to make Gradual Progress resulting in long term success.
- Running barefoot is best done with relaxed feet. Putting feet/body/mind in the unfamiliar situation of being barefoot on an unfamiliar surface will likely result in mental apprehension and physical tension, particularly in our feet. Many runners run tense and stiff already as it is in shoes, so being barefoot may present an even larger challenge to staying relaxed. Relaxed feet means a midfoot (fullfoot) landing and results in less stress at impact, less effort in the lower legs, less overall tension, less resistance to motion, and even a reduction in the fight or flight response that can exist if you run on your forefoot.
- It can be dangerous out there. Danger exists on the roads, sidewalks, everywhere; even on the trails and grassy areas you will find man-made (and natural) obstacles to distract you and promote apprehension. Unfortunate, but reality.

Options

Here are just a few approach options:
- Option A: Do nothing. This is heading out the door, shoes or shoeless, and hoping for the best. Given that 65-80% of all runners get injured every year, we might consider learning all that we could possibly do to avoid being part of that statistic.  Many times a simple and subtle adjustment can have a significant effect on our running experience.
- Option B: Run barefoot and let your body figure out the necessary technique. In this case, the body provides feedback to the mind; and the mind attempts to make adjustments. This approach can be risky, frustrating and can sometimes take a lot of time via trial and error. This approach may also not result in the highest possible level of running efficiency. To this ‘let the body guide you’ approach, you might add a few ideas suggested by others.

[Note: Even cars these days have a powerful computer that uses sensors to make operational adjustments. The difference here is that the computer is pre-programmed with a complete understanding of how the vehicle is designed and how it operates most efficiently.]

- Option C: Learn how to run barefoot before you run barefoot; so that you could run barefoot if you wanted to. Meaning, re-program the human computer. This approach is mind/body, where the mind and body act as a team. The mind directs to the body based on learned principles; and the body provides feedback to that process. In this case, basic knowledge of anatomy, principles of nature and laws of physics can be applied proactively to improve technique. As technique improves the body will naturally sense and signal a change in footwear is available. Then small steps to change footwear occur generally along this path: Motion Control shoes to Stability to Cushioning to Racing Flat to Minimalist to Barefoot. Small steps and a gradual adapt-in period are used for the body to get comfortable with any change. In this case; technique, balance and confidence are all developed in parallel. Also in this case, this approach is clearly Rooted in Principles which can each be used more or less depending on one’s own experience. When or if you change your footwear is based completely on your own instinct and experiences.

Do I Personally Run Barefoot?

I don’t, but have a very good sense that I could. I run almost all of my miles in very light, very flexible trail racing flats. I started working on my running technique about four years ago in a very stiff Motion Control running shoe. As I improved my running technique over months, I found I needed less and less shoe. As I worked on my alignment, I reduced pronation and moved to a cushioning shoe. As I improved my interaction with the ground, I reduced the need for cushioning and moved to racing flats and trail racing flats. This also increased my ability to sense my interaction with the ground.

I now run 100% of my miles on all surfaces in New Balance 790 Trail Racing Flats. I have recently started running more and more without any insert at all. I also keep my shoes tied loose. I slip them on and off without needing to untie them. This does two things.  First, it keeps my feet very relaxed since the shoe does not constrict my movement and allows it to land naturally within my shoe. It also gives me constant feedback on my running technique. If my feet slide around in my shoe, then my technique must be off due to undesired horizontal forces in my feet. So my chosen shoes have actually become an aid to my technique practice with limited to no interference.

New Balance 790

I have run short distances at times barefoot to get feedback on my running technique. I also use running barefoot at times with my clients. There is nothing like a hard surface to teach someone how to be ‘soft’.

I have considered running barefoot more but sense this would add risk in terms of safety, and adversely affect my focus on technique. I personally want to explore the unknown path more while further refining my technique. Being barefoot may interfere with those goals.

Technique

Here are a few general Chi Running technique points to consider for both barefoot and shod (**) running:
- Aligned posture with shoulders over hips over ankles, and with a level, stable pelvis
- Relaxed lower legs, ankles and feet
- Midfoot (full-foot) landing to use primarily the structure of the lower leg/foot for momentary support
- No lower leg effort, no pushing off with the feet/toes
- Highly efficient position and motion by cooperating with the forces of nature; which means a subtle forward lean from the ankles to engage the pull of gravity and feet landing under the posture line and not in front of it

[** shod, an interesting new term meaning shoe-d.]

There are many running ‘technique’ approaches to consider, and there are some who take a purist position on ‘right’, ‘wrong’ and ‘should’ – a position I do not take. We all have to decide what works for us. I am partial to Chi Running due to my own success implementing its simple principles and their benefits. My experience is higher and higher levels of effortless running with virtually no recovery; and the elimination of all aches/pains and injury. Perhaps there is just one Chi Running concept that will make all the difference for you. Or perhaps there are more of these time-tested principles of nature that can be helpful. After all, we are talking about running more ‘naturally’.  Proactively applying principles of nature seems like it could be an efficient approach to moving in that direction.

[Note: If you are a walker (aren’t we all ...), then Chi Walking is a great way to apply the same principles of nature to walking and hiking. And applying more focus to walking can lead to higher levels of running technique since we get to practice our running all day long].

Please share your thoughts and any questions in a comment below.

Enjoy,
David Stretanski
Chi Running®/Chi Walking® Certified Instructor
NJ/Northeast USA

Running with a relaxed midfoot (full-foot) strike allows a subtle forward lean (fall) from the ankles to propel you forward with no resistance. If the legs/feet/ankles are holding tension, then the hinge (ankle) is stiff which acts as a brake against your forward fall. Relaxation also removes a significant amount of stress from the lower legs and feet. The statistics indicate that 65-80% of all runners get injured each year in some way.  And most of those injuries are at the knee and below.  Could it be that we are asking a relatively small part of our body to do a very big job?  If we can relax the lower legs and feet, then we can simply use their structure for instantaneous support … a relatively small job for a very strong part of our body – our skeleton.

My favorite way to body sense running with relaxed lower legs and feet is the Sand-Pit Exercise.  The Sand-Pit Exercise is described on page 89 (2009 Chi Running Book) or page 171 (2004 CR Book).  When I first started the Chi Running technique, my brain was programmed to fire my calf and push off whenever my foot landed.  I spent a lot of time running and walking on sand, cinder, gravel and wood chips to help me focus on disengaging my lower legs and feet.  Any soft surface can enhance a focus on relaxed lower legs and feet, a one-legged posture stance, landing midfoot and no additional pressure (weight) in the balls of the feet as they are peeled off the ground.

[Another key exercise is the Ankle Rolls Body Loosener.  This is described on page 196 (2009 ChiRunning Book) or page 99 (2004 Chi Running Book).  The key is to use the knee/upper leg to loosen the ankle.  Focus on mentally drawing a circle with the knee on the ground.  When?  Pre-run, during a running pause, anytime ... the goal is to body sense relaxation vs. tension in the ankles/feet.]

A next level is to practice running on a slippery surface; such as mud, snow and even ice.  A slippery surface will provide additional feedback on how you are interacting with the ground.  The key to running on a slippery surface is to consider that the surface is only slippery in the horizontal directions.  If you can run without horizontal forces in your feet, you will minimize slipping.  I focus on running on the solid ground under the slippery surface; and evenly trap the slippery material between the foot and the solid ground.  This focus or action is in the vertical direction.  See the diagram below.

Even though we are focusing on interacting vertically, we still want to be light on our feet.  Much of the focus is still on peeling/lifting the feet up; and when landing midfoot (full-foot) it is just for even instantaneous support.  As in the Sand-Pit Exercise, it is very helpful to run across a section of slippery surface and then continue with the same mental focus and feeling as you transition onto a solid surface.

Of course we need to be careful on any surface, but a little adversity can stretch your focus and develop a deeper sense of relaxation in your Chi Running practice.

Please share your thoughts and any questions in a comment below.

Enjoy,
David Stretanski
ChiRunning®/ChiWalking® Certified Instructor
NJ/Northeast USA

To create this wheel, the focus is to allow the knee to bend and to not consciously lift the knee. Lifting the knee can bring the leg forward; and allow the foot to move horizontally and land in front of the body.  Bending the knee creates an arc with the heel and keeps the heel/foot moving vertically.  See the diagram below showing this orange arc.

When practicing our running form we usually maintain focus directly on an adjustment.  In this case a good exercise to consider is the Knee Bending Exercise.  But there are also many ways to focus indirectly.  Here is an example of an indirect focus. Recently I was out running in a park and I came to a meadow. The grass was very wet. I don’t mind getting my shoes wet but I decided to use the wet grass as a test of my running technique. I decided to see if I could run across the meadow without getting my shoes wet.  This required me to not only be light on my feet but to also create this vertical arc motion with my feet while landing midfoot, peeling my heel/foot off the ground and allowing the knee to bend. This vertical arc motion of my heel combined with the horizontal forward motion of my body creates the wheel. This ‘land, peel and lift’ focus kept my feet/legs from shuffling horizontally – and my feet from landing in front of me. This also kept my feet dry (OK, ‘dry-er’) as I minimized the horizontal contact with the wet grass.

At the same time I considered making as little noise against the wet blades of grass as possible. Even though the grass was relatively high, about 5-6″, my feet stayed relatively dry. I was running with someone (a non-ChiRunner) and the noise, splashing and then resulting sloshing/squeaking/etc from very wet feet was evident. This all due to horizontal motion of the feet – and therefore lots of horizontal contact with wet grass.

So the next time you come to grass (wet or dry), try running across it without making horizontal contact with the blades of grass.  Land vertically on the midfoot, peel the foot and lift the heel vertically. Then, imagine running across ‘wet grass’ no matter what surface you are on.

Please share your thoughts and any questions in a comment below.

Enjoy,
David Stretanski
ChiRunning®/ChiWalking® Certified Instructor
NJ/Northeast USA

The principle of Gradual Progress is a key principle for any change, not just your posture or your running/walking technique.  It is a key principle of nature itself.  Everything in nature transitions from state to state incrementally.  When something in nature attempts to skip a step, and is inefficient or out of balance for too long, it is usually reminded of this principle with impact to its longevity.

Here is another way to look at it.  If you had a choice, which set of steps below would you rather climb? Orange or Blue?

Perhaps most of us have never thought about it, but steps are designed specifically to allow humans to make Gradual Progress balancing effort with efficiency.  Too little a step means too little effort and lower efficiency.  Too big a step means too much effort and lower efficiency.  Steps have a height (rise) and depth (run) based on their purpose.

If you have ever run or walked a hill and it felt much like a lot a additional effort, it could be that you were taking too big of a step.  If you ever added too many running or walking upgrades (long, total miles, hills, intervals, etc) to your training program, you may have been asking your body to take too big a step forward.

When we take too big a ‘step’, we can get out of balance.  When we get out of balance, all kinds of compensations take over for the primary goal of survival (or the survival of the goal).  We use more ‘muscle’, or other muscles not designed to handle the task; and maybe we sacrifice the long term to support the short term. Out of balance for too long, say in the repetitive stress motions of life which include running and walking, we can create resistance in the form of tension, fatigue, discomfort, aches/pains and eventually injury and/or dis-ease.

The question again comes back to, “On average, what kind of steps are you taking as you move through the many aspects of your life?” … both physically and mentally. Are they steps balancing effort and efficiency, maximizing forward momentum and minimizing resistance or are they steps which skip steps and/or pull you out of balance?

I experienced the negative effects of this concept a few years ago through my running.  At one point, I struggled to run consistently due to nagging injuries for almost two years.  That was almost four years ago and I have been running injury-free ever since.  What changed?  I did.  I was introduced to ChiRunning and realized that both my running technique and my running program was out of balance.  Both were asking my body to move in a state of in-balance and against simple principles of nature.

As I changed my approach to my running(*) through ChiRunning for effortless, injury-free running, I never expected its simple principles of nature to also teach me so much about the rest of life in nature.  At first I thought this the bonus, but now realize it was clearly the prize.

[* and later my walking through ChiWalking so I can apply the principles all day long.]

Please share your thoughts and any questions in a comment below.

Enjoy,
David Stretanski
ChiRunning®/ChiWalking® Certified Instructor
NJ/Northeast USA

On the surface, ChiRunning is about adjusting running technique to improve efficiency and prevent injury.  Underneath, ChiRunning in rooted in simple principles of nature that if applied can dramatically change your running experience.  The same is true for ChiWalking and your walking experience.

The first three chapters of the ChiRunning Book are all about these principles.  It is not until chapter four that the elements of the technique are presented.  Looking back, the first three chapters were critical to my understanding and all of the incremental and consistent progress that has followed.  I am grateful that patience allowed the process of learning to unfold as it did.

[Again, the same is true for the ChiWalking Book with the first three chapters all about principles and chapter four begins the walking technique.]

Recently the following quote came across my desk.  I think it sums it up quite nicely.

The principle without the technique is useless, the technique without the principle is dangerous.
— George Ohsawa

When someone asks about ChiRunning, I am sure to introduce the principles first, then the benefits and then finally specific elements of the technique.  The principle provides the ‘why’ that can motivate the ‘how’.  ChiRunning is about changing habits to improve the quality of your running experience.  Sometimes our existing habits form slowly over time; as if we drift into them with subtle life influences.

Which leads me to another great quote: “If you don’t stand for something, you’ll fall for anything” which is attributed to many on the internet.  Consider that when you do stand for something, it is almost always based on a principle by which you live.

So, happy running and walking; and considering embracing the ‘why’ so when you stand and move in a new direction you can be rooted in simple principles of nature that apply to us all.

Please share your thoughts and any questions in a comment below.

Enjoy,
David Stretanski
ChiRunning®/ChiWalking® Certified Instructor
NJ/Northeast USA

There have been many ways to apply and learn from this concept.  Just Google the phrase and you will see many posts on the subject.

A few days ago a great quote came across my path:

“Tension is who you think you should be. Relaxation is who you are” ~ Chinese proverb

There is that ‘should’ word again.  I think this quote finally describes the reason why I prefer not to use this word.  As a runner and a student of both the physical and mental aspects of running, I immediately applied this quote to running.  A few years ago when I ran tense it was about all about “should”, the watch, the miles; all about external expectations.  I was uncomfortable, in pain and injured often.

Four years ago, almost to the day I was introduced to ChiRunning® and its simple principles applied to movement.

As I learn running (and life) lessons, I run more and more relaxed for a number of reasons; primarily because I have created my own internal running ‘practice’.  I run for my reasons; for my health and to enjoy the process of discovery.  My running is consistent with who I am.  I have not been injured since.  Yet I am faster than I have ever been.

Interesting how that happens … which can be summed up nicely in my favorite three words in the whole ChiRunning® book: “Less is more” (right up front on page 4).

Enjoy,
David Stretanski
ChiRunning®/ChiWalking® Certified Instructor
NJ/Northeast USA