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

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

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

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

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

It is reputed that when composers visited Mozart for lessons, his first instruction was to ask the composers to write out all the scales! (if you are a musician, you know that there are a lot of scales to learn), insulted, but daring not to challenge the maestro they began the task.  People assumed that Mozart had some secret knowledge but this was not the case, the notes were the same, scales the same but his knowledge ran deep, connections made between areas of expression and areas of composition. Could you really have  a lesson with a genius and become a better composer? What Mozart was getting at was clear; know the fine detail, know the basics, without these then the building you construct through your knowledge is poor, out of sorts and not connected.  He is also reputed to have said;

'it easier to play fast than it is to play slow, you can make mistakes playing at speed and no-one notices but is that music?

The two quotes combined give an insight as to what mastery is and how we need to ensure that our efforts are directed to maximise our talent; the first quote is about  recognising the need for practice every day; the mind is an amazing organ but the two examples cited above indicate that without practice, focus and purpose it loses it edge; you may for example (as an ex golfer) see a great shot and know exactly how to achieve it but repeating it is not the same; the  sub conscious mind has lost the connection between the conscious physical mind of choice and awareness. Physical activities such as swimming are the same, swimmers complete many lengths a day to help their body/mind connection between themselves and the water to be fully activated.  As an ex swimmer (as well:) )you lose the feel of the water if you are even a few days away from the pool.  Likewise running is not all about running hard or interval training; much training occurs on the long slow/easy running days where you keep the mind sharp and concentrate on running technique.

Control, exertion, focus, alignment and one pointedness are at the heart of many creative things. I know Professors of Mathematics, Musicians, Artists and Authors; they all exude control; Controlling of your thoughts and giving it direction. Exertion; when to give the 'right effort'; Focus, the ability to bring into play all your abilities to solve, create or achieve.  Alignment, the idea that we need balance and harmony to maximise our impact and influence and finally One pointedness, that ability to scrutinise a key issue that matters.

So the Chi Running technique is not bio-mechanical only, you can tell from my BLOGs the land where I come from but it is good to practice life-affirming qualities that define who we are and learn a little of what it would be like to be a 'Mozart'.

What we are really talking about, however, is reflection in action and reflection on action. Both have resonance as a teacher. First, if a student comes to you with a concern, you should think about the possibility of establishing a connection and a learning opportunity. Simple responses give simple actions; my philosophy is to always try to empower students to think for themselves. The only way to do this is to rephrase questions and get them to see things in a different manner. This would be, for me, reflection in action. If I go away and think about the day's activity and change or critically analyse my performance or learning experiences, this would be reflection on action.

We go running, at times, to get away from decisions. We go running to flee from responsibility, to be free from the chains of life, people and stuff. You hear about it reading certain running books: a sense of freedom. Of course we are not free and never will be; we are surrounded by decisions at all levels and we need to understand that we cannot escape being human. To be human is to be part of a community, a tribe with our own kin. We are judged not by running away or by being super fit but by how much we respond, listen and help others. Humility and quiet compassion are the tigers in our hearts.

I enjoy, however, making running decisions! It has helped me further in developing my decision making, thoughtfulness and mindfulness at all levels. I regard these decisions as "sharpening my saw" and help support other decisions in my life, those that impact and influence other people for example. A nice and simple way of practising making decisions and about being observant is simply put your watch on 10 minute repeats. As you run, observe everything around you, draw in the surroundings and focus on your internal sensations. The Chi Running technique is excellent at creating a meditative platform to allow this refocus. As soon as the beep sounds for 10 minutes, review your body and surroundings. What did you see? How did you feel? Not all workouts need to be a "beasting session." Some can be this deep balanced state of drawing and breathing in the external to the internal. Just like a door, we should be able to move inside to outside with ease; no distractions, no tension, no feeling of being "ill at ease."

About a week ago I decided while running to extend it by another mile. Why? Well, I felt good, it was extremely hot (25C) and the extension would make me run on the coastal paths (i.e. cool breeze).  I could have laboured and continued running on a shorter, faster route away from the coast, but learning to own decisions and owning your programme is empowering.  I felt good with the choice of route, content with the outcome and more balanced as I walked home from my regular cafe at the finish line.

So decision making is easier if you are aware of what will be influenced by your choice, behaviour and/or plans.   All of this implies that you need to be a lot more observant of yourself. You cannot live your life by moving through it and not feeling each moment. The Chi Running technique and Chi Walking technique are excellent ways to improve mindfulness, clarity and focus, develop fitness and give you the tools to own your life.

So, let me try that word on my practice of running. Do I find running fulfilling? Does it fill me more than the simple act of running? Can I use the running experience as a fuel that I tap into and use in other areas of my life?  If all I do is chase times, t-shirts and events, would I personally still find running fulfilling?  I think the word has more longevity than "performance," as this can be a temporary shot of accomplishment that drifts away from you as you look towards the next event.

Let us say you broke a running world record. That is an amazing achievement, but would you find it fulfilling?  Some great sports stars who possess fantastic talent do not appear to have this fulfilling experience linked to their achievement and performance.

So after much thinking, here are my lists of reasons why running allows me to have a fulfilling life,  a full life, a balanced life, a compassionate life and a giving life. Now, I do other things as well such as tutor, cook, practice Yoga, teach a little and read, so all of these things contribute but since this is a kind of running blog then let us stick to running. So here we go...

• To continue to have good aerobic capacity for my age
• To have a good diet
• To improve my vegetarian cooking skills
• To be able to go running at various distances between 1 mile and 20 miles in complete control; that is, to be always focused enough to complete either a half marathon or less including the Puma trail series
• To enjoy Hills 
• To stop and look at the scenery and enjoy nature and the feeling of oneness with it
• To find lovely trails using my 1:25000 of Northumberland and write about them
• To have various workouts over the week that are planned and thought through on a weekly and sometimes during the workout. That is change the workout during the run!
• To have a positive attitude toward running events and plan these with care to ensure no impact on family life
• To try and find a running partner to run on a regular once a week basis or 2 week/month basis.
• To be generous and attentive to people around me
• To develop Chi Running and Chi Walking in a mindful manner, being careful to allow others to share, grow and develop
• To help young people in developing their attitudes and support them when in need
• To be a good dad

Over to you - why do you run?

We are surrounded by inspirational people, places, works of arts and music. We can dip our toes into the ocean of ideas and come into contact with people who have had the inspiration or overriding desire to express the human condition in many forms. 

My favourite artist is Rothko, my favourite music is African, my favourite subjects are mathematics and music. I love poetry - the world's greatest poets do not waste one word.  As Dana Gioia said, "Poetry is the art of using words charged with their utmost meaning."

Lenses on our lives are made through the simplest of activities. The clearer the lens, the more you will see humanity and this world for what it truly can be. 

Purity of thought, clarity of words, how we relate to others and what we give to humanity define us.  Running, for me, has allowed me to see this in an uncluttered and simple manner.  We do not need to make our lives full to live, we need to empty to be!

A poem by Mary Oliver

You do not have to be good
You do not have to walk on your knees
For a hundred miles through the desert, repenting.
You only have to let the soft animal of your body
Love what it loves.
Tell me about despair, yours, and I will tell you mine.
Meanwhile the world goes on.
Meanwhile the sun and the clear pebbles of the rain
Are moving across the landscapes,
Over the prairies and deep trees,
The mountains and the rivers.
meanwhile the wild geese, high in the clean blue sky,
Are heading home again.
Whoever you are, no matter how lonely,
The world offers to your imagination,
Calls to you like wild geese, harsh and exciting-
Over and over announcing your place
In the family of things.

Resources to help you master the Chi Running basics:
Chi Running Book: A Revolutionary Approach to Effortless Injury-Free Running
Chi Running DVD: A Revolutionary Approach to Effortless Injury-Free Running

We start, however, with a radio show ( I think radio 2)  I was listening to.  On the show, Archbishop of York (Dr. John Sentamu) was discussing how he approaches the beginning of  each new day.  I was struck by one thing he said, and one thing alone, and it was this: every time he wakes up for a new day, he always begins the day by saying "thank you, Lord."'.

I thought long and hard about this. It seemed so simple, but as I thought about it, a gradual sense of growing awareness seeped into my consciousness.  "thank you, hmmmmm."  Worth a try, I thought. So I resolved to say thank you the next morning.  As I opened my eyes the next morning I remembered my promise to myself and I  focused on a good breath, deep and pure and on the out breath saying "Thank you" to myself. 

The sensation was good, cleansing; it felt that any anguish was being let go.  Of course this is the whole point of Buddhism and meditation, but here was an answer and action that came from the left field.  I enjoyed the sensation of  saying thank you to who or what ever.

So I began to say thank you whenever I felt a little stressed or busy, peeling the carrots, doing the ironing!  Why say thank you to these things? It is simple really. The reason I say thank you is because I can peel carrots, I can do the ironing and I can cook etc.  The act of saying thank you to the simplest of things brings an awareness to that act.  I also say thank you before running and after running.  If the run has gone well and achieved some good running technique, a thank you for that is good but I also focus on the running route, what I saw and noticed on the way.  If the run was curtailed or changed because I felt a little out of sorts then good, I acted and changed and was observant. No harm there! 

Again I stress the simplicity of this action is fundamental in achieving an empty state of mind. We tend to go from task to task and not observe our moments. This very simple action  can make us be more in tune and thankful for the small things in our lives.

Worth a try? 

Resources to help you master the Chi Running basics:
Chi Running Book: A Revolutionary Approach to Effortless Injury-Free Running
Chi Running DVD: A Revolutionary Approach to Effortless Injury-Free Running

This analogy helps further when developing the idea of practising with control and the common error of aiming too high for speed and impressive short times early in the development of mastery when of course all good musicians would say learn to play slowly and well and only increase your speed when you have mastered the basics. This is true of many many things in life not only music and running.

The best recreational activities are the ones that can help us become a more focused, compassionate individual who grows and becomes more sensitive to the needs of others and is much more in tune with what the present can give. They also impact on how we interact in other areas of our lives. In a study at Southern Illinois University it was concluded that individuals experiencing leisure activities to the fullest have:

• A feeling of freedom
• Total absorption in the activity at hand
• Lack or focus on self
• Enhanced perception of objects and events
• Little Awareness of the passage of time
• Increased sensitivity to body sensations
• Increased sensitivity to emotions

So by using the metaphor of an instrument that requires constant tuning and developing a mastery by practice we can see that really we are approaching a deeper state of awareness in ourselves. In gaining mastery of ourselves we must have the correct effort, complete focus and a deep calm resonant state to perform at our best.  

Resources to help you master the Chi Running basics:

Chi Running Book: A Revolutionary Approach to Effortless Injury-Free Running
Chi Running DVD: A Revolutionary Approach to Effortless Injury-Free Running

I am smiling as I write this because when I discuss the reasons why I love running with these people, they are fundamentally the same as the reasons why they love running. Increased clarity of thought, focus, sense of balance, mastery of breath and improved feeling of well being.

I , though, have an obsessive background. I have a feeling that if I pursued ultra marathon running or iron man events I would ask all to follow in my wake, my sense of personal balance would be lost.

Also I have the t-shirt in two ways, one physical and one mental. In my brief stint in the armed forces, I spent two weeks surviving in the New Forest. We were chased by Royal Marines, starved, forced marched for 24 hours and I lost about 2 stone in weight, I know about exertion and focus and to be honest I survived. I come from the generation whose parents fought in World War II. My Father never talked about it, but I got the sense that because he survived the atrocities and true horror of war he was content with this so called mundane life. He would repeatedly say, "You have no idea!" Perhaps because our path is not full of life and death choices that some of us strive to be questioned in an extreme manner? In addition nursing a terminally ill child for two years leaves deep scars that heal well if you know what to avoid. Running to the point of extreme endurance I think would open these wounds again. Leave well alone . But you enjoy them ok!

Another key issue that seems to reappear in the distance running literature is achieving a sense of enlightenment, a sense of deep realisation of who you are and your place in the Universe. Many people come to running after surviving ill health, psychological problems or simply feeling overwhelmed about their responsibilities in the world. A good way of thinking about this is seeing a stable and wholesome self as securely suspended by strong cables. These cables would represent love, family, community, relationships and basic needs. If you replaced these cables by very many fine threads then perhaps you could see these threads as quick fixes, short relationships, meaningless friendships, materialism and a sense of always reinventing yourself according to your immediate position. It takes a great force to break many thick cables and sadly it does happen but more often than not a simple swipe of a sharp blade will cut many or all the threads. Many people have a life suspended by a multitude of thin threads. They feel that these are required and that allowing more thin threads to further suspend their lives will bring meaning and purpose to their lives.

I have been challenged to re-think and re-script many times in my life. My conclusion is that one needs to identify those threads that need to be replaced by strong cables. However, and this is important, if you are not compassionate to yourself, allowing yourself time to grow in physicality and emotional maturity, then you will never find these cables out. In other words, what do we really need to live? The level of maturity a person has is how much they can dispose of and still be content.

Unbelievably, running does just that. If you allow yourself to focus on running as a process for you and not simply an outcome to be squeezed into a challenge frame of mind, then you learn to be compassionate to yourself, your awareness of who you are becomes heightened and, if following a form-based approach to running, then your understanding of what a moment can bring becomes clear. When I teach Chi Running I emphasise that I am not teaching a static, fixed running movement that is rigid but an awareness that the window of balance is fluid, this moves depending on the surface, gradient or just with you.

This has strong links to Iyengar yoga asanas where the appearance of a static posture is very deceiving, when in posture the movement is either internal, focusing on energising lines and alignment or external by focusing on small body corrections to allow for the further flow of energy to run smooth across and around your body.

An example in my own running practice has been focusing on my hands during running. Such a small thing, I hear you say. Well, my right wrist has a habit of dropping and my thumb does not point "thumb to nipple" ... instead it moves horizontally. It takes a good deal of concentration to focus on correcting this, but strangely my running feels more fluid when the alignment issue has been corrected. The parallels to yoga practice are clear. It took me a good two years to turn my arms correctly in a certain yoga posture. The result? A more aligned, controlled and engaged running technique that was controlled by me.

So much to think about , in the next article I am going to give you my secrets on how to defeat stress and anxiety and allow a more compassionate self to flow out into the open. 

Resources to help you master the Chi Running basics:

Chi Running Book: A Revolutionary Approach to Effortless Injury-Free Running
Chi Running DVD: A Revolutionary Approach to Effortless Injury-Free Running

The other day I was tutoring a young man, and the conversation turned to the general idea of how we learn. My thoughts to turned to Noam Chomsky, who wrote extensively about many things, but in particular he wrote about how we acquire and develop language. Basically, he argued, we are wired for language. When we are born, we acquire language provided we are placed under the right conditions for this to happen. Our circuits for language just need tuning and refining. It is all there in our brains ready for the triggers and switches to be turned on.

Speaking to my trustee I discussed the idea of speaking mathematics and training your mind to initiate learning through dialogue. The point being that we are hard wired for mathematics as we are in language acquisition. So for the session I insisted that he spoke out his thoughts when solving the set problems. This practice of focusing your language as you think slows your thoughts down, encourages reasoning and reflection and also promotes deeper 'thought furrows' in your mind. Quality thinking penetrates your mind and has strong comparisons to the Buddhist approach of mindfulness.

It does not take a great leap to deduce that our human minds are different from other animals because we think mathematically, artistically, philosophically, have a complex language and of course we also have the ability to make tools.

"Where is the running?" I hear you cry. Well, our bodies are the heroes. I am amazed just how adaptive and how quickly our bodies change when we begin to exercise. Equally I am amazed that even those people who live unhealthy lifestyles, overweight or simply sedentary in the extreme, can respond so well in such a short space of time to adding some running or basic activity and changing their diet.

The key difference in Chi Running is that the process of running is defined. If you take the example of the tutee, he simply wanted to survive each mathematics problem and get to the end. Many runners who first attend my Chi Running classes have cottoned on to the fact that there must be more to running then simply the end product. Some are intrinsically aware that following this running programme or that running programme have the external measures of time but perhaps the holistic sense of activity is not being answered or even asked. In other words, they arrive home from a running training session in a more stressed state of mind because they have not achieved the specific outcome. In Chi Running the process and signposts of running technique are as important in raising your awareness of the present. Your running furrows become deeper: you appreciate metaphorically and physically each step. Chi Running improves mindfulness, enhances your quality of thought and gives a sense of balance. This is above and beyond the physical benefits of running which there are plenty.

What I would say to those people who are performance based or at an elite level may need to reexamine the question of training. The benefits of mindfulness coaching and meditation together with exercise create, in my view, a more resilient and focused athlete.

In my previous article I discussed the term Dis-ease. Our constructed society focuses on the next thing, the qualification to enable you to ...  the coaching certificate so that you can ... almost a sense of badge collecting. Find a crafts person making something, drawing something, watch their focus on the exactness of that moment, they realise that each part of the process depends on the previous action. There is no ego attached to this; the whole process is an act of giving yourself up entirely to the creative process. Think about treating your running as learning a new skill. It takes time to apply the Chi Running focuses and develop a sense of craft to this but as your senses develop take in each moment; then the act of running becomes a form of meditation.   

Clearly I must return to my home base of meditation, yoga and Buddhist thought to answer these concerns and why I think the simple act of running can help so much if approached from a different viewpoint. Before then, let us remind ourselves of the quantitative evidence about exercise, and specifically running and walking. 

There is clear physiological evidence that exercise is mentally good for us, seratonin levels rise and our 'feel good' outlook increases.  Exercise has lasting effects on us and is not isolated at the point of exercise so all this is a good thing.  I would, though, like to ask what motivates us to run? Do we approach running and exercise as an escape from our daily lives which are uneasy in terms of balance, relationships and direction? Do we use running as a sort of shield that needs thickening up on a regular basis from the daily onslaught of work, tasks and simple survival.  Is it possible for exercise and the act of running to develop clear thought and careful attention to detail in terms of work and relationships?  Can running do this? 

Jon Kabat-Zinn, in his book "Coming To Our Senses," points to a requirement in society to come to terms with our dis-ease. In the book he clearly details the benefits of mindfulness and the practice of meditation in developing this laser light awareness of breath, self and of a deeper awareness of others.  He suggests, I agree with him, that we are ill at ease with ourselves and the uneasiness is countered by busy-ness and distractions from the moment by moment issues that we all must face.

When you run are you dominated by thoughts of time, training and the next challenge?  Do you need these challenges to motivate yourself to  run?  What if there were no challenges at all. No T shirt or medal would you still run? Are you running to lose weight and look better?  I understand  completely about the benefits of training, competition and challenges. You can use these to hone your skills, improve your performances and do some great work for charity. But as a yogi, there are no competitions or performances only you.  The principles of yoga are based on alignment of the mind and body, yoking and tying the two together with the postures.  It is not about who is the most bendy, supplest and who looks good.  You focus on you and where you are at the moment.  Postures come alive with that focus on energy, breath and alignment.  What is interesting is that as you develop practice then this practice informs and changes your life.  You become present and aware of self and your surroundings.  You certainly become more in tune with people and resonate an awareness back.

So now we come to running and the development of this point in your running practice.  This though is my first point. Your running practice, not competing, not completing ... just the process of running.  Chi Running does focus on running form and the meaning of that in your running in terms of the biomechanics and efficiency however it also clearly stresses identifying clear signposts in your body to align and focus on.  Hence it equates in my eyes as a yoga posture with clear benefits equal to yoga.  Either way minimalist running insists that you must attend and be attentive to your running technique and feet.  You are more in tune with the environment and as a result more mindful and thoughtful.

Approaching running as a practice I have found that I naturally run more.  In running training terms, I have increased my volume for running but only as a natural consequence of form development and extending time spent running matched to aerobic improvement. This does parallel well with a yoga posture I know, and I have finally come to terms with it.  "Dog with head down" is, in yoga terms, a resting posture. When I first met this I could hardly keep the form for a minute!  It was so tiring and stressful. Now 15 years in, yes it is a resting posture, I understand the form and my body has conditioned itself to focus on the key elements that bring the posture together.  So there is the parallel with focusing on your form as a runner.  Fluency develops with time and provided you have the correct signposts at your disposal then your practice develops at the correct rate for you. 

The best effect of form running is that this does influence you outside of your running time. As you become more aware of your body and it's responsiveness to different environments, you become more acutely aware of your inner you (breathing) and how you respond and engage with the outer you (improved relationships, becoming calmer, focused, steady, etc.)

A lot to take in and I suppose it again may challenge some.  Finally if people were more mindful, compassionate and understanding would we be in this mess now?  It is such a shame but I have not heard those words being used in the very senior debate that world leaders are having regarding the world and it's economy. Perhaps they should try running?