But, upon closer inspection, a limitation is really just a doorway into a new experience. The other side of what we might call a limitation is really just unknown territory. We’ve never been there, and in some cases, never even imagined ourselves there.

I once had a teacher who changed my relationship to limitations forever. He told me that every time I come up against what I think is a limitation, I should say to myself, “My current state, subject to change, is……..” and then fill in the blank as objectively as possible.

“My current state, subject to change, is that I can’t seem to break a 4-hour marathon.”

“My current state, subject to change, is that I want to lose those last five pounds and I can’t seem to do it.”

“My current state, subject to change, is that I want to run a 5K with my kid and I can’t even make it across the room without getting winded.”

What I’ve learned from this wonderful piece of sage advice is that, when I can see my limitations for what they are, I have a choice to make; I can either accept the challenge, or accept the limitation. I will never play basketball for the Lakers or beat Tiger Woods in a golf match. These are limitations I have accepted, and which I can do nothing about. But, if there is even the smallest part of me that looks at a limit and sees possibilities, then it becomes a challenge and I no longer see it as a limitation. It then becomes up to me to meet that challenge with all the vision, intention, resourcefulness, and expertise I can muster. This approach reminds me of the Serenity Prayer:

“God, grant me the serenity to accept the things I cannot change,
The courage to change the things I can,
And wisdom to know the difference.”

As any good strategist will tell you, when you’re meeting a challenge, use what you know to get you to the unknown, beyond your current limit. Being resourceful means aligning all of your available resources and directing them toward your goal…even if that goal lies in unfamiliar territory. This brings up what sounds like a Universal Law: breaking through any limitation requires you to “up the ante” by doing either more than you’re currently doing, or going about it in a different way.

Let’s say you’re trying to run your fastest half marathon, and you can’t seem to break your previous times no matter how hard you try. What’s our “current state” of conditioning? How good is your running technique? What’s your strategy? If your cardiovascular conditioning is limiting you, then you need to improve that before you can expect to do better. What does that look like? It might  mean working to increase your cardio conditioning by throwing in some speed intervals into your  weekly training schedule. It might mean increasing your aerobic conditioning by adding some faster miles (3rd gear) at the end of your weekly long runs. If, on the other hand, it’s your technique that’s holding your back, it means constantly working on improving your running technique so you’re more efficient. It means knowing how fast each mile needs to be in order to beat your old time, and learning how to run faster by relaxing more, not by pushing harder.

Any one of these adjustments to your training might be the key to surpassing your limitation. All of them added together will guarantee it. So, when thinking through your plan for dusting your limitation, it is important to approach your challenge from as many angles as possible. Think about what skills you’re working with and how you can improve each of those skills over time, so that on the day you decide to meet your challenge, you can “just do it.” Not with pain and struggle, but from a place of abundance and confidence.

Working on your speed can do a lot more than just make you faster – it requires that you pay closer attention to your technique, helps you truly relax, and it can feel freeing and fun. If you’ve never focused on speed, start with a 5K or 10K. The workouts in our intermediate 5K and 10K training programs are specifically designed to help you get faster.

A few general tips:

• Follow the formula: technique + distance = speed. If you’re doing a 5K, you should be able to run 4 or 5 miles easily. If you’re doing a 10K, 7 or 8 miles should be no problem. Long runs are not the time to practice speed. Instead, maintain a comfortable aerobic pace so you can focus on your technique and build the aerobic capacity you’ll need to train for speed.

• Practice speedwork on short runs. Speed Intervals are alternating periods of fast running and slow running. Speed Intervals are not about “trying” to run faster. They’re about creating the conditions for speed to happen. Speed Intervals are just Form Intervals done with more lean and more relaxation. What they do is teach you how to relax your hips to increase your range of motion and strengthen your core by requiring you to hold more of a lean. Speed workouts are best done on a track, a measured flat loop, or a straight stretch of measured road.

Begin each interval at a slow pace, and gradually increase your lean as you progress to the end of the interval (2nd gear –  3rd gear). It is important to do Speed Intervals with a metronome because it will train you to relax your hips and pelvis and lengthen your stride while keeping a consistent cadence. Keep your chin down (lead with your forehead), sit up in your chair, increase your lean, and relax your legs (allow them to go almost limp) as you fall forward. Gravity never gets tired, but your legs will if they’re doing the big job of moving you forward.

Do your best to use the Principle of Gradual Progress. Your first interval should be your slowest, and the last one should be your fastest. If you do your set of intervals correctly, your exertion level should feel the same on your last interval as it did on the first. You should never feel wiped out at the end of a Speed Interval workout. If you push yourself too hard early on, you risk getting injured.

Our intermediate training programs give you more details on how to run effective speed intervals.

• If you start slow, you’ll finish fast. There are several benefits to starting your race or workout slower. During aerobic exercise, your body relies on the glycogen stored in your muscles to help burn stored fat. If you start off your runs too fast, you risk burning up all of your muscle glycogen which leaves you with nothing to help you access your body fat for fuel. When you start off slowly, you can run relaxed, and relaxed muscles burn less fuel. That fuel will be available to you when you’re ready to increase your speed at the end of your run or race.

The mental benefit of keeping a slower pace at the start of a race is that you’ll get to pass a lot of runners later on. You’ll get a boost of confidence towards the middle/end of the race when you need it most.

Increasing your speed can be about more than just numbers on a clock. Getting faster can be about pushing past your perceived boundaries, or feeling the freedom of really letting your legs go. Take your time, stay relaxed, and enjoy the release.

Get Started:

• Intermediate 5K Training Program
• Intermediate 10K Training Program

Getting started.  It’s tempting to jump right into training, so take the time to mentally prepare first.

• Create clear goals. This is important and a great way to personalize the event for yourself. The most successful people almost always have a specific goal they are trying to accomplish. You might want to lose weight, get into a regular running routine, use the event to build your distance base, or run for a cause. Running your best-ever half marathon can have a lot of different meanings. Does “best” mean fastest? Does it mean you feel your best ever when you are done? Do you want to have the most fun you’ve ever had? Having a clear mission up front will keep you motivated throughout your training weeks.

• Have a support system.  Let your friends and family know about your goals so they can be encouraging. They might even join you!

• Train your best. The end result of your training, no matter how much you train, will only be as good as your running technique allows. For this reason it is always best to begin by working on improving any weak or inefficient areas of your technique.

• Create a timeline. Sign up for a race that will allow for 10-16 weeks of training time, depending on your fitness level. Leave yourself plenty of time to get to that start line in great shape.

• Focus on technique. Good training isn’t just about increasing your mileage. If your technique is good, you’ll avoid injury and run more efficiently. It will make your training runs much easier and more enjoyable. And, the more your technique improves, the shorter your recovery times become. Practice these technique tips:

o Run with good posture. Stand tall, keep your shoulders relaxed, and engage your core.
o Use gravity. Lean forward very slightly from the ankles, and keep yourself balanced in this “forward fall” by engaging your core.
o Don’t heel strike. Land midfoot with your knees bent and with your feet under your hips. This greatly reduces your risk of hip, knee and lower leg injuries. 
o Keep your stride short. A quick, short stride minimizes impact and prevents your leg muscles from overworking.
o Relax. Keep your lower legs relaxed. Use them only for support when you land – not to push or pull you forward.

The e-Chi Training Beginner & Intermediate Half Marathon programs includes video lessons and Form Focuses for every run throughout your training period. 

• Advanced Training and Speed work: As Arthur Lydiard (one of the great coaches of all time) always suggested, if you’re going for speed, you should do a lot of Long Slow Distance miles. I explain why in the ChiMarathon book, which is as much about the half marathon as the full marathon distance. You’ll find a lot of advanced lessons on speed and technique in Chapter 9.

• Practice race-specific training. Whether you’re a beginner or a more seasoned runner, you should think of your training as a rehearsal for your event. Recreate race-day conditions on your long runs by doing mock-ups of your actual course.  For instance, if your race starts with rolling hills and then flattens out, run a similar course on your long runs if you can. Also, practice fueling and hydrating so that you’re well-practiced in what you’ll need on race day. Most runners need water, electrolytes and fuel after about an hour of running, but everyone is different. Your long runs are the perfect opportunity to practice.

Practice all of the phases of your event; from your starting pace to your finishing kick by putting yourself physically, mentally and emotionally into the event when you train. Have fun imagining yourself crossing the finish line. Pretend you’re a Kenyan with beautiful graceful form; strong in the center, relaxed as can be. Imagine what your race could feel like, but don’t do so at the expense of your body. Always keep in touch with the in-the-moment reality of what your body needs and wants.

Race day and beyond.

• Be prepared. Don’t eat, drink, or wear anything new on race day. Do everything as you have practiced during training. If you’ve used a certain type of energy gel or fuel on your long runs, carry them with you during the race. Make sure you get to the start line with time to spare.

• Don’t start out too fast. Take in the positive energy around you, but don’t get caught up in the crowd. Keep a slower, relaxed pace at the beginning of the race. Passing people closer to the end of the event is a huge confidence builder. 

• Have fun. Smile and breathe deeply. You’ve put in the work – now you get to reach your ultimate goal. Check in with your technique often, especially if you get fatigued. If you’re continually hitting the “reset” button on your technique, you’ll never fall apart later in the run.

• Celebrate! Be thankful for a body that can run 13.1 miles, and celebrate your accomplishment.

• Reflect and recover. Think about your experience. Did you train enough? How did you feel physically and mentally during the race? Would you do anything differently next time? An end-of-run review will help you create useful goals for the future. Do light, recovery workouts the week after your race to keep yourself moving and motivated for your next race.

The most important thing to remember is to always listen to your body. Eat well, stay relaxed, and rest when you need to. The half marathon has become one of my favorite events as well. It’s never too daunting, yet long enough to be an engaging challenge. Make the most of your training by learning something new about your running, and quite possibly something remarkable about yourself.

Start training for your half marathon today
• Beginner Half Marathon program
• Intermediate Half Marathon program
 

Whether you are new to running or a seasoned veteran, using a metronome can help you in many ways. As Danny Dreyer says, “Start out focusing on your form to build a strong running foundation.” Well, your running form is partially dependent on your cadence. Unless you have perfect rhythm, let a metronome set your cadence (how many times your feet hit the ground per minute).

A metronome is objective. It doesn’t lie and doesn’t get tired.

For the beginning runner, the metronome can help set up good running form. Using a metronome usually helps a new runner keep their strides shorter, making it less likely that the stride will lengthen in front of their bodies setting up a heel strike. The metronome can also have cardio-respiratory benefits. When you move your feet and legs faster your heart rate tends to rise. If a beginner can be patient and work in the 170 – 180 strides per minute (SPM) range , after several week the body tends to adapt to the legs and feet moving at that speed and the heart rate and breath rate begin to adjust downward. In the adaptation phase, the new runner should expect to take frequent walk breaks when heart/breath rates rises. A benefit with be breaking a sweat and burning more calories. As the beginner adapts to the metronome they will enjoy the benefits of less braking, better form, and will burn a bunch of calories.

For the seasoned runners a metronome can make you faster. Remember speed is a mathematical formula: 

Stride Length x Cadence = Speed.

Read any long distance running book and almost everyone agrees that 180 SPM is the gold standard. But running at 180 SPM for hours takes training. It took me almost a year to run an entire marathon at 180 SPM. The fact is, most people run at much lower/slower cadences. Imagine if each of your strides were 3 feet long, taking just 3 more strides per minutes would add 9 extra feet of road covered each minute. In 10 minutes you would cover an additional 90 feet, and in 1 hour 540 additional feet. This translates into speed, and by only taking 3 extra steps per minute.

Improve your personal practice with Danny's metronome of choice

Plus, the metronome helps you pay attention. I know it sounds tedious and many of you would rather run with music but remember, each song has a different tempo or cadence.  Yes, there are websites that say they mix their music so each song has the same tempo but it is pretty difficult to keep the songs sounding good as the pitch is increased or decreased.

Every race that I have set a personal record has been while I was using a metronome. When I get tired it reminds me to keep my feet moving to it’s exact cadence, rather than my foot turnover slowing down . It also reminds me to check in with my body and focus. It is a great tool to help you with your ChiRunning®. Give it a try.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

My bottom line:

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

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

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

Lisa Pozzoni, Certified ChiRunning/ChiWalking Instructor in Arizona

http://www.EasyFitnessSolutions.com

• Make a commitment to yourself to train 3 days a week. 
• Sign up with friends or family members so you can support each other during training.
• Think about whether you want to walk, run or walk/run the event and train accordingly. Use one of our 5K training programs to help you learn the techniques while building distance. 
• Start with whatever distance you can comfortably handle and add 10 minutes per week to each workout until the event.
• Practice your ChiWalking and/or ChiRunning technique to stay injury-free:
  • Good posture increases your lung capacity, makes deep breathing easier, and lightens your step.
  • Your lower abdominal muscles are your support system during movement. Focusing here will strengthen these muscles and keep you emotionally centered.
  • Practice relaxing during your walks or runs, especially your arms and legs. Use your workouts as a time to stop thinking about all you have to do and start feeling your own body and being.
  • Enjoy the outdoors and fresh air as much as possible.  A treadmill is a great alternative, but fresh air and open skies will lift your spirits and give you energy.
  • Think of moving forward with your upper body, your forehead and shoulders making a triangle with which you push the air in front of you. This will make walking or running easier than pulling yourself forward with your legs.
• Don’t use increased exercise as an excuse to eat more.

If you can't train for a Turkey Trot this year, make sure you take time to get outside, move, and breathe deeply. When you take a break from friends and family to quiet yourself, you’re much more likely to stay in tune with your body's needs, eat wisely, and reduce stress. This holiday season, make a commitment to yourself to gain peace of mind instead of pounds.

Get Started:

-e-Chi Training Programs

Coach J-R here.

Since begining July 2012, I ceased coaching Chi Running full time to become a recruit Fire Fighter in the Northern Territory, Australia. This is an achievement of a life long goal that was hidden away somewhere, however the universe, it its mysterious way, lined up all the planets for this to happen at the age of 48, (and now since September, 49).

I am just about finished 4 months of basic training, which has been tough in many levels, physically, dealing with the intense and humid tropical heat in Darwin, learning a lot of theory with intense weekly theory and physical exams, as well as managing younger peers, mostly half my age! Also being away from my wife and cat, having to live 4500 kms away, in single accomodation (imagine army barracks) for basic training has been all very challenging, (but fun of course). However, now, 4 weeks before graduation day and my first posting onto one of the Darwin Fire stations and what will be my first real baptism of fire on the fire ground, I would just like to keep you informed of how ChiRunning has so very much helped me during my training.

Those who know me are surely aware of my strong belief and practique in ChiRunning since 2006, whether teaching or running myself, whichever the distance or discipline.

However during basic training it has been so evident to me, and so damned helpful, that any of the ChiRunning skills, any of the ChiRunning technqiues that make up the big picture of ChiRunning have made the physical side of basic training a much lesser burden, especially at the ripe young age of 49!

A particular example that I will share with you, is the benefits of the lean and arm swing when running up stairs (up hill).

One of our regular benchmark tests is  wearing full Fire fighter turn out gear, boots and helmet, breathing apparatus (air tanks and masks) (all together nearly an extra 20 kgs), we get to run up 37 flights of stairs (about 12 stairs/steps per flight), and then run down, then run up again, and again... The great benefit of just running up with a slight lean to the side from the ankles, using that opposite arm to swing and take you up the stairs, landing midfoot, and just cruising up the stairs to the top, I found that I could just keep going on and on! Meanwhile, my younger colleagues who are just as fit (certainly younger, thus should be  fitter), really stomp and grind their way up the stairs and suffer with cramp, sore legs in the afternoon/next day.                                                                               However thanks to ChiRunning, I do not and could do it all over again. It is all about using less effort, thus less air from my air tank, and thus being able to stay autonome for longer to save lifes, which is ultimatly, one of the goals of the training. I could go on as well about the sand dune hill reps, the MSFT, intervals and charged hose drags, stretcher carries etc, in which I have always used many of the far reaching principles & techniques of ChiRunning, be it working with the flow of my chi, cadence, or just staying aligned in sprint intervals, or dragging a charged fire hose (weighing over 100kgs) over distance, or any of the many many other challenges and drills that we are faced with daily.

I have of course  tried to pass on some basic tips on ChiRunning to my fellow recruits, however despite the proof in front of their eyes, they seem to prefer going the hard yard to achieve less and enjoy the pain and injury more! Such is life

As I near the end of basic training, I am preparing to take up back coaching ChiRunning, although now part time, here in Darwin, and eventually elsewhere in Australia as the demand arises as before.

So wether you are "old" or  "new" to ChiRunning, wether as an instructor or as a ChiRunner, I do encourage you to explore the many possibilities that ChiRunning has to offer, not just limiting it to running. If you play soccer, football, do bootcamps, whatever your discipline, if you are maybe joiningthe army or other, ChiRunning can help you in so many ways that it allows you to to achieve your best, (faster if thats your thing), allows you to  enjoy a faster recovery, not to mention the avoidance of  injuries and physical strains/drains on the body, and go again, again and again!

I will see some of you at the CRIT in Singapore, where one of my proteges that I have trained as a potential CR instructor over the last year will be attending, and also of course, in November in Asheville.

Take care everyone, with my best wishes

J-R Campion

Darwin, Australia

http://www.vortexperformancesports.com

5km - 17.02 (41 seconds faster than 20 years ago)
5m - 29:52 (improvement of 4:30)
10km - 37:56
10m - 1:01:21
Half-Marathon - 1:22:42 (improvement of 8:37, 6:23 faster than the 2011 Chicago Half the day after the ChiRunning workshop)
Marathon - 3:08:08 (improvement of 25:45)

I'm 40 years old and fit into the Clydesdale category, as I weigh 195 lbs.  I only run three times a week and attend yoga classes 4 - 6 times a week.  I would consider my nutrition to be OK.  My diet consists of organic foods if possible, very little red meat and if I choose to eat meat or poultry, I try and make sure it's humanely raised and locally sourced.

Over the last couple of years, there's been a seemingly inexorable move towards minimalist shoes, in no small part prompted by Chris McDougall's seminal book, Born to Run. I was one of the groupies who went out and purchased two pairs of Vibram 5-Fingers after reading just a couple of chapters.  I was also lucky, but stupid, because I didn't follow the advice and transition into them gradually; however, despite diving straight in, I did not get injured.  One can't go to a race, or a sporting goods store, a running website or magazine where there aren't people plugging gait analysis (in many cases, because they want to sell some shoes) and all of a sudden, everybody is wearing minimalist or barefoot shoes.  And if they're not minimalist shoes, they're the latest models featuring unprecedented support.  In my case, I took Danny's workshop three months after switching to the Vibrams, and that probably helped mitigate the injury risk.  After all, for an old bloke who ran his first marathon (Big Sur, which was also my first marathon) in 3:04 aged 52, Danny must have been doing something correctly.

Research-wise, this is still a nascent area. We're starting to see a trickle of peer-reviewed papers on barefoot and minimalist running, many of which are encouraging, but it's still going to be some time before we can claim that 'the science is settled' when it comes to minimalist running, let alone ChiRunning.  We should also, however, bear in mind, as McDougall points out in his book, that there are no or few peer-reviewed papers supporting the use of regular running shoes with heavy cushioning and support in the heel.  And for those who point to podiatrists and orthopedic surgeons who are quoted about the upswing in injuries suffered by barefoot or minimalist runners, are those injuries attributable to the footwear or poor form?

So why am I writing this?  I thought I would use this opportunity to impart how I have benefited from ChiRunning, what I have learned, what I am still doing wrong, and what I need to do.

Benefits:

My times speak for themselves, but I am not sure that I can impute all of the improvement to ChiRunning alone.  The Vibrams have certainly helped, as have regular track sessions, yoga, improved nutrition and regular massage, but my half and full marathon times improved significantly immediately after taking Danny's workshop.  This appears to be more than coincidental.
My times in training are much faster too.
Recovery times after hard races and training sessions have shortened, and there's less soreness.
It's rare that I'm out of breath after a race.
The metronome to regulate and maintain cadence has been critical.

What have I learned?

While Danny's book and video are a great starting point, taking a workshop is even more important.  But it doesn't end there.  If you're serious about making the change, working with a locally certified instructor to point out flaws in form is also critical.  In Chicago, I've been working with Maurice Wills, who has been filming me, reviewing the film, measuring angles and pointing out flaws with hip and chin positioning.
When tiredness sets in during training or races, performing a quick form focus while slowing down definitely helps get things back on track.
The speed improvements will come naturally with correct form.
I don't need a heart rate monitor.  It's a distraction. At best, as Danny says, it's a bio feedback tool to be used to measure progress at various points during training.  I think it's useless in a race.

What am I still doing wrong?

I'm not running from the core and focusing on the 'needle in cotton' principle to the degree that I should.  As an aside, I HATE core exercises and need to rectify that, as well as be more focused on it during training and races.
My pelvic tilt and lean need more work, which will improve through continued focus, coaching, and practice.
My head tends to swing about when tiredness sets in.

What do I need to do?

Practice!
Regularly circle back to the book and DVD and follow the advice of focusing on different form principles during training sessions.  Get down to Chicago's Oak St Beach and run barefoot in the sand so I can see how my feet are landing and if they're in alignment.
Continue to work with Maurice on refining my style so that I am running more from the core.
Hopefully take a one week instructor course so that I can immerse myself more in the ChiRunning principles.

In summary, I can't say that ChiRunning is for everybody, in the same way that I can't say that minimalist shoes are for everybody.  I find it more than coincidental that as I get older, my times continue to improve while maintaining my same Clydesdale weight and only running three days a week.  It's been a year now since I took the workshop.  I'm not one of those numerous uplifting examples of an ITBS or PF sufferer who took Danny's workshop and now runs injury free.  I've managed to stay injury-free while improving my performance.  There's clearly something Danny has nailed with his ChiRunning philosophy.  I'm a believer and intend to continue to seek improvement through the application of the ChiRunning principles.