Chi Discussion Forum

Hello

About 6 weeks ago I got new shoes that took me from 12 to 8 on heel rise. I ramped up quickly on my mileage in them, I know I should not have. I have also just read chi running and the two things I have started with on form are level pelvis and hip rotation.  Almost immediately I was incredibly sore all around my glutes and hip area. After a 20 miler nothing else was sore except this area. I thought ok, great I am using my core more and this makes sense. My glutes have been along for the ride forever, I am 50 years old. Now my glutes have to work.  However, now after 5 or 6 weeks I still get tight in this area after about 10 miles. Is this a normal adjustment period? Any thoughts or comments?

Thanks

Hi

The pelvic rotation is a more ‘advanced’ focus and you should be working on basics first (like level pelvis and tall spine). You should NEVER force or effort the pelvic rotation but rather ALLOW it to happen through relaxation (but with a stable pelvis, which you learn to feel through leveling the pelvis). So move away from worrying about whether or not your pelvis is rotating, and focus more on engaging your low abs JUST ENOUGH to stabilize the pelvis and keep it from rocking up and down (no lateral movement).

Keep us posted!

Laura Houston
Certified Chi Running and Chi Walking Instructor
Seattle WA

Thank you Laura

As I read the information on pelvic rotation and tried to bring it into my awareness it definately was not something you can force. When I tried to find it, it was just akward. After about 2 months of having it in my awareness and walking with a race walk style one day I was running and there it was I did just feel it! I guess my question was more about the shift to running more from your core and the muscles that are now more engaged that perhaps were not engaged before. Two things have changed for me, one dropping the heal rise and two form modification and a focus on core.  I hear people talk about calf soreness but not really about glute soreness. I was just wondering about what other muscle groups are effected by the change in form and heel rise.

Thanks

Hi Andrea-

The first thought that comes to mind with regard to the soreness in the hips and glutes is that you might be holding too much tension there when engaging your core. You need to engage just enough to stabilize the pelvis, and keep it from rocking up and down (think lateral motion like a runway model) and also to keep from bending at the waist as you fall into the lean. One of my favorite visualizations is imagine zipping up a tight pair of pants. That area you ‘pull in’ is the low abs, between the navel and the pubic bone.

On your next run, you can play with it to get the feeling of what that feels like - as you are going along, ‘release’ your core and notice what that feels like. It might feel heavy and/or sloppy. Then ‘zip up the jeans’ and see how little you have to do to stabilize things. You can also really tighten up and then release just enough to where it feels relaxed yet substantial. Let me know what you find out!

As for the heel rise, doing too much too soon does usually cause calf pain, and perhaps for some, that next position can translate higher up the chain into the glute region. I know when I used to wear orthotics, and I got a different pair that were less rigid and with a lower heel, just walking a couple of miles in them killed my low back. I had transitioned too quickly. So it could be a little of that, but I am betting it’s related more to too much tension.

If that doesn’t work, let me know - we’ll figure it out!

Laura Houston
Certified Chi Running and Chi Walking Instructor
Seattle WA

Hi Laura,

Thank you for all the great information. I will review it and put in into my routine. Maybe it is tension. I ran the seattle marathon 2 weeks ago and in the days before my glutes had pain a bit just laying in bed.  I made it to mile 19 fending it off but after that it hit very hard and killed my last 7 miles. Glutes so sore it was hard to pick up my legs. I actually thouhgt of getting some energy work done a few days before but opted not to.

I will keep you posted.

Thanks

Hi Andrea

No surprise - the last 7 miles of that course are pretty hilly, as you know. I have paced it and usually started from the water stop just before you hit Galer St. That is brutal. I would look into getting some massage. I know of a great gal on Capitol Hill who does some great structural integration in her massage. (I am assuming you are in Seattle) Anyway, keep us posted and let me know how it goes!

Laura Houston
Certified Chi Running and Chi Walking Instructor
Seattle WA