Chi Discussion Forum

Hi,

I bought the ChiRunning book at my local Border’s and have tried to apply the techniques…so far so good, in that I don’t have any knee pain anymore, either during or after exercise—yeah!

I do notice that my hamstrings feel tight while running and after and I’m guessing that I’m holding tension somewhere I shouldn’t, atlhough I’m trying to keep my legs/feet as relaxed as I can. Any suggestions about where I should focus on relaxation?

Also note that I’m just starting to run again after many years (20+). I had given up the idea of running at all, since I developed runner’s knees (chondromalacia patella) in both knees from bad form while running in college.  So, I’m starting from scratch at the age of 44—taking it slowly and seeing how it goes.

I did just run 2 mi today, without any pain (I did 5 mi total, the rest was spent walking and little spurts of running after recovery). And, during the first mile, a couple of times I even forgot I was running—if that makes any sense. It just felt so easy…I want to feel that again LOL.

Thanks for any advice,
Anna Marie

Congratulations on starting your new running program!
You are correct when you say that if you are feeling tightness in your hamstring you must not be relaxing enough.  You say you are already really focusing on relaxing your muscles – another way to relax is to focus on your breathing – belly breathing.

Also, if you are feeling tightness in your hamstrings while running you are most likely reaching too much with your legs.  When you reach with your legs your feet are landing in front of you -  this means you are “pulling” yourself forward.  It is the pulling that puts strain on the hamstring.  To prevent pulling there are a couple of things to focus on: (1)  your lean so that your upper body is ahead of where your feet are striking the ground (remember to keep your pelvis up in front by using your lower abdominal muscles to keep your posture line straight as you lean), and (2) shorten your stride and open it up behind you instead of in front of you. 
Hope this helps
Hazel Wood

Hazel,
I just read the posting on hamstring tightness while running and I too experienced the same phenomenon. In fact, I incurred an injury or injuries to my IT band and or hamstrings while applying (incorrectly?) ChiRunning form.  I have been a runner for 23 years and have run some reasonably fast times. I have had few injuries in all those years that prevented me running for any length of time (except Plantar Fascitis two years ago that cost me a year of running) and then this.
I have been studying the website and re-reading my copy of Danny’s book for clues regarding the hamstring tightness. I have the perception that I’m not relaxing my lower leg or that I am actually pushing off with my toes but maybe I’m also overstriding. Help? I’m anxious to get back to running after I recover from this IT band/Hamstring injury. Your advice would be much appreicated.
chris

Chris,
You are correct in your assessment that hamstring pain usually means you are overstriding - that your foot is striking out in front of you and pulling you forward.  Always, make sure that your lean is coming from your ankles.  Always go through the 3 step process - (1) feel your straight column, (2) drop your attention to the bottom of your feet and feel where they are hitting the ground, then keep them hitting where they are but (3) allow yourself to fall forward a little so that your feet always land at the bottom or behind your column.  A good exercise too is the knee bending exercise to practice getting your heels up.  This trains you to keep your knees down (they want to stay low, not come up) and your heels come up behind you.  Another really good exercise to train yourself not to push off with your toes is the sandpit exercise.
Hazel