Chi Discussion Forum

Hi, I’ve been experiencing pain in my left knee during and after long runs… and I found out it’s IT Band Syndrome… I stumbled upon CHI running and how it can help prevent it.. i tried it and it really helped me… now when i run.. i still feel a dull ache on my knee around 15-20 mins into the run but if I just keep my core engaged.. i can still continue on with my run and i don’t have any pain after the run at all.

My questions are these: when i try rotating my pelvis when I run, i find it hard to keep my core engaged.how do you do that…rotate your pelvis and keep your core engaged at the same time as you run?

My second question is: I’m a belly breather so when I started keeping my core engaged as I run, I found out I’m easily short of breath because since my core is engaged i can’t breathe as easily as I used to and breathing from my chest doesn’t seem to be enough…i feel like I’m gasping for air… how do you improve your breathing with your core engaged?

I want to be free from this IT Band pain so I try to keep my core engaged as CHI running advocates but I find it hard to maintain when I rotate my pelvis and try to breathe better..any advice? thanks much. God bless!

First congrats on your success with Chi Running correcting your IT Band issue = good first step. I am going to try and answer your second question first and then make a suggestion.
The core that you need to keep tight is not the “typical six pack” - like you describe “IF” you use these abs breathing becomes a little bit of a chore! What you want tight is your lower core I.e pelvic floor .  Please cough really hard a feel which part of your core reacts - it will be this lower core. Also to practicee find a table or couch arm which meets your thighs about midway between the knee and the groin. Stand about a foot length away from the table or couch and then lean into the table and engage your core to be straight but leaned. in this position you can practice and experience the ability to hold your lower core and belly breath as well. Try it and let us know if you can now feel both lower and upper abs working doing their respective jobs?
Now for your first question about hip swivel
This concept is one that “happens” as you practice all of the other details of Chi Running
I would really encourage you to concentrate, for now on posture, loose lower legs, relaxation, arm swing etc before approaching the hip swivel. I would further suggest that a workshop might be a good idea as well. It is one thing to read a book and translate into your body but sometimes very difficult to master each item until you have been shown by someone. Chi Running have many qualified instructors from whom a workshop would really clarify things for you
Just Saying

hey, sir. thanks for your reply… it’s enlightening. i’l practice your suggestion today.. I’m from Cebu, Philippines and I’m not sure if there are CHI Running Instructors in our area… it would be really nice to attend a live workshop… I consider myself a chi runner now..

A follow-up question… when I engage my core by leveling up my pelvis..which is really the pelvic floor as you said… I feel that it’s my lower back that’s kind of contracted…am i doing it right? ...and after the run..i’ve no leg soreness I used to but i feel a little soreness there in my lower back..is that how it should be? and i find it difficult to sustain that in my long run… although if I really concentrate and focus… I can get it done..but for now I find it difficult. any advice? thanks again. Godbless!

SO - what you are experiencing is quite natural - before Chi Running your hips have been forward or more correctly have had an anterior tilt. By leveling your pelvis you are taking away this tilt and in fact lengthening your back muscles slightly -  back to their normal position. They will complain because they have actually been in a shortened position, because of your hips being forward - now that you are in a proper position your body needs to feel and get use to this new normal and it will once your muscles lengthen and release.

ALSO - yes it is difficult to hold this position for any length of time when you first start - the more you practice - the stronger the core will become and the longer you will be able to hold this position = self training

Hope this helps

Do you have a large running community in the Philippines? Do you think there is an interest in Chi Running and Chi Walking there which would warrant an instructor?

Keep me informed on how you make out

I see we do have instructors in the Philippines. Please follow this link

http://www.chiliving.com/learn-it/find-an-instructor/

They are both in Manila

Hi, sir.. thanks for your suggestion.. it has really helped me… I’m happy to share with you that since my last post… I’ve run 21k that sunday with very minimal pain…i also ran 10k everyday from monday to wednesday… the amazing thing is, initially when I first started running 10k everyday with CHI Running Form, the left knee pain becomes a dull ache during the run…but no pain right after. the next several daily runs… the pain stops during the run but comes back after… but eventually my left knee has become better bec I make sure that I do CHI walking at work as I walk..

My friends and I are planning to run a 50k Ultrmarathon on Aug, 2012… that’s why my program is to run 10k M-W and F, rest on sat…21k or 32k long run on sun…for the next several months.. we do a speedworkout on thurs where we run 100m dashes and 100m recovery walk 10x = 10k.

Last Wed… i did uphill repeats for 10k.. and I felt my right knee became sensitive. It’s probably because I can’t still hold the core engagement properly when I go downhill…then we did the speedworkout on thurs… and I felt a full blast pain now on my right knee this time…coz when I run fast i’m not able to level up my pelvis well also although I really try to…

So I rested on Firday…limping now from my right knee whereas my left knee has become better… it’s a different pain…seems coming from inside the knee and sometimes also on the side like IT Band…esp when bended for long periods.

Today… with some friends..we’re supposed to run another 21k…but this time it’s really an uphill route..starting 5k up to 10k… then downhill going back… i started with the right knee pain but amazingly with the CHI Running Form I was able to run all the way up until the 8km roadmarker when my left knee became so painful it will not bend…my right knee has amazingly become better…then I went down doing interval CHI run/walk…I completed 17.68k in 2hrs. 51mins using very low gear at 85 strides/min with the metronome…

Am I overtraining? Should I stop running until both these knees become better and the pain stops? or should i refrain from the speedworkout till my knees are better? or should I just go on with my training since I can still run even with the pain if I just focus on engaging my core..?

How do you keep your core engaged well while running downhill..?How do you run downhill…lean forward with my strides opening up behind me or lean back using the heels as brakes…? If I open up my strides behind me on downhill…I can’t hold my pelvis up very well.how do you do that?

thanks so much for any advice… I’ve come to love running.. I don’t want to stop just because of this knee pain…Godbless!