Chi Discussion Forum

I’ve been running for a month after a long hiatus of six months. I’m running three times a week and running for 15 minutes , walking for a couple of minutes and running for another 15 minutes

In a couple of weeks I will run 30 minutes straight. My goal is to run an hour by thanksgiving. Right now, my second 15 minutes I sucking wind.

What’s wrong with this plan? Is it reasonable ?  Should I do speed work to build my endurance?

Thanks in advance.

Hi cooljoe - slow down! The Kenyans have a saying - let the run come to you. Your first 15 minutes should be in first gear - view the running as one one-legged posture stance after another with a VERY short stride length. Try this - go through the first two of your three steps (posture, feel your feet landing underneath you) and start to gently jog in place. Very tiny steps! Then do the third step (fall from there) but fall (while staying tall) just enough to start moving forward. It won’t take much and it’s about when you feel pressure under the balls of your feet that you allow the feet to pick up. Move this way in tiny steps for 15 minutes, and if you start to get winded, slow down.

When you walk, instead of breaking into a run for the second 15, start walking faster, keeping your stride length short and keep increasing the cadence til you just have to start jogging. Stay easy and allow the run to come to you.

If you don’t have the Chi Walk-Run DVD, I highly recommend it, along with a metronome to help keep that steady beat. http://store.chiliving.com/DVDs-all/Chi-Walk-Run-DVD-Program

Let us know how it goes.

Laura Houston
Certified Chi Running and Chi Walking Instructor
Seattle WA

UPDATE:  it’s been two weeks now-since my last post. I’m running 30 minutes w/out stopping or walking now. I’m still feeling a little winded but , I slow my pace when I do (numbers wise,1-10)  10 being totally exhausted and completely out of breath. My run tonight was an 7.5 ).

I’m 59 years old and had orthoscopic knee surgery 15 years ago. My goal is to run an hour every other day. After two or three weeks of running at an 5-6 level , I will increase my mileage 10%.

I do small intervals like the last 2 minutes , I finished strong-sprinting.

What do you think?

Sounds like you are getting more fit, but be wary of sprinting too much. Let your base increase (10% is indeed a good rule) and keep it aerobic, like you are doing. Over time, your pace will get faster, but only when your body is ready. Follow the formula of form, distance, speed. Form comes first, then work on how long you can hold good form (distance). Speed becomes a by product because you become more efficient. Good luck and keep us posted!

Laura Houston
Certified Chi Running and Chi Walking Instructor
Seattle WA

My last two runs I have noticed that my left calf being tight, I feel my run is somewhat effortless. Also, I stretch my hamstrings and calf after my finish.

Any suggestions?

I wanted to add I live in the foothills, so I go uphill in the beginning and downhill on my last part of the run.

The clue right there is that you begin your run going uphill. Your calves/ legs are probably not warmed up yet and you may be stressing them. Make sure you do your body looseners, especially the ankle rolls, and, if you can, warm up on level ground first. If you can’t, then walk the start going uphill. Make sense?

Laura Houston
Certified Chi Running and Chi Walking Instructor
Seattle WA

Make sense.

I just had a good 30 minutes run. I avoided running uphill and started with a downhill run and finished with an uphill run. I didn’t feel my left calf tighten so it worked.
However , I have to mix it up and not run downhill all the time. My next run, I will try to run uphill but I’m going to try warm up more and see if that makes a difference.