Michelle Vervaeke, 40, has been running for so long, she was skeptical about learning a new technique.
“I thought, well, I know how to run. What could there possibly be to learn?” she says. A lot, it turns out.
Vervaeke participated in cross country and track in high school
and has continued to run regularly as an adult.
“I don’t train for anything in particular,” she says. “I just like to clear my head and get in a workout.”
Recently, Vervaeke discovered ChiRunning. And now she is running faster and getting a better workout – and her head is clearer than ever.
Developed by ultramarathoner Danny Dreyer and described in detail in his book, “ChiRunning: A Revolutionary Approach to Effortless, Injury-Free Running,” the technique involves combining T’ai Chi philosophies with running. Based on core muscle strength, posture and relaxation, advocates say ChiRunning leads to fewer injuries, less impact on the body, looser joints and less recovery time.
Laura Robinson, a Seattle-area ChiRunning instructor and physical therapist, learned about the technique from a patient in 2005.
“The foundation of the technique in posture and core involvement really spoke to me,” she says.
According to Robinson, anyone can learn ChiRunning.
“Beginners can use it to establish a new workout routine,” she says. “As runners – new or experienced – become more adept at the technique, their times will improve. They will be able to train more efficiently and effectively.”
The Basics - ChiRunning starts with five basic principles:
1. Cotton and Steel – All movements originate from your center, which should be strong like steel while your arms and legs remain soft, like cotton.
2. Gradual Progress – Take things step-by-step. “Meet your body where it is and go from there,” says Laura Houston, another Seattle-area instructor.
3. The Pyramid – Allow the large (core muscles) to support the small (leg muscles).
4. Balance in Motion – Use your whole body in balance to avoid overworking your muscles.
5. Nonidentification – Let go of your ego and go with the flow. “Established runners want to go faster, further, right away,” says Robinson. “It’s a runner’s mentality.”
Once you understand the principles, you’re ready to learn the ChiRunning technique. The book describes each skill in detail, and includes exercises to help put the skills into practice.
Building the Skills
The book describes four key skills, called Chi-Skills, that are incorporated into running.
1. Focusing your mind. Houston teaches her clients to focus by setting their watch alarm to go off every minute. “All you think about is the focus for one minute, then, when the alarm goes off, let it go. When the alarm goes off again, focus for another minute.”
2. Body Sensing. This is the link between your body and your mind. To practice, listen to what your body is telling you, assess this information and then make adjustments.
3. Breathing. Runners often take breathing for granted or think they already have it mastered. But proper breathing alone can help improve distance and time.
4. Relaxation. In today’s busy world, it’s harder than ever to truly relax. It takes practice, but relaxing your muscles creates less resistance and leads to an easier run.
Putting it into Practice
Now you’re ready to hit the road and try out what Dreyer calls Focuses.
The most important focus is posture, including upper and lower body alignment and pelvic tilt. “You can practice your posture even when you aren’t running,” says Robinson.
The next focus is leaning. According to Dreyer, learning to lean – a full body tilt from the ankles, not from the waist – helps to engage gravity and takes some of the pressure off your legs.
Finally, relax your legs and arms while moving from your core. “This makes you more efficient and takes the workload off the smaller muscles in your legs,” Houston explains. Relaxing helps to prevent many of the impact-related injuries that plague runners.
Walkers can also incorporate these concepts. Dreyer has written a companion book, “ChiWalking: The Five Mindful Steps for Lifelong Health and Energy.” Robinson notes that learning ChiWalking makes walkers more efficient and helps runners improve their form and understanding of the running technique.
The best part of ChiRunning might just be more mental than physical.
“I’ve found myself enjoying running again,” says Laura Robinson, “getting the “runner’s high” after every run.”
Added Laura Houston, who has seen improvements in her speed and efficiency, “more than anything it improved my enjoyment of running.”
Vervaeke agrees.
“It’s hard for me to relax,” she says. “I’ve found that it’s not like just going out for a run anymore. Now I go out and truly have a relaxed and connected time. My body is working with my mind.”
Jennifer Donahue is a freelance writer and aspiring runner. She lives in Kenmore with her husband Steve and their two sons. You’ll see her practicing her focuses on the Burke-Gilman trail this spring.
Seattle Workshops:
Green Lake Park gymnasium
7201 East Green Lake Drive N.
Full-day ChiRunning
Instructor: Chris Griffin
May 19, 9 a.m. – 4 p.m.
Cost: $225
Half-day ChiWalking
Instructor: Chris Griffin
May 20, 8:30 a.m. – noon
Cost: $100
To register or learn more:
www.chirunning.com
ChiRunning Focuses
Posture
1. Straighten your upper body.
2. Keep your legs vertical, not sloped.
3. Lift your pelvis in front, flatten your lower back slightly.
4. Tuck your chin and keep your neck in line with your spine.
5. Use the image of a column – always straight.
6. Feel your feet at the bottom of your column.
Lean
1. Keep your column straight at all times.
2. Lean from your ankles.
3. Feel yourself falling forward.
4. Be sure your upper body is in front of your foot strike.
5. Your lean is your gas pedal. To go faster, lean more.
6. Your upper body extends out front while your legs swing out the back.
Legs and Arms: Lower Body
1. Pick up your feet.
2. Keep your lower legs limp.
3. Swing your legs to the rear.
4. Bend your knees and let your heels float up behind you.
5. Soft foot strike, loose ankles, don’t push off with your toes. Run quietly and lightly.
6. Don’t pronate. Imagine running along a tightrope, leading with your knees.
7. Loosen your hips.
8. Keep your cadence between 85 and 90 strides per minute.
Legs and Arms: Upper Body
1. Swing your elbows to the rear, keeping them bent at a right angle.
2. Don’t pump your arms.
3. Don’t cross your centerline with your hands.
4. Relax your hands, as if you’re holding a butterfly.
5. Keep your shoulders low and relaxed.
6. Use your arm swing to set your cadence.
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