When you think of Chi running, what comes to mind? For many runners…nothing. In this article, I will discuss the basics of chi running and chi walking, incorporating the chi running technique, and a glimpse at related training programs, or exercise you can use on every run.
In general, the typical runner starts out by just running, not paying attention to running form, or any style or technique, let alone something very specific as this.
There are several reason for you to follow proper running techniques, including increased fitness, race performance, and above all, longevity. You will find those who have been running for several years, with limited injuries, to have had proper form and may even follow a specific running technique.
As a side note, there was a study completed recently about running as you get older and lower body injuries. I believe the study went over a decade, and they followed runners and non-runners alike to see if those who ran were more prone to knee and leg injuries as they grew into their senior years. The result, may be surprising…the runners actually had better fitness and experienced far less injury and surgery than the sedentary group.
In short, if you run in a manner which results in injury, you will never fully recover to continue running into your gray-haired years. There’s never a wrong time to start focusing on your running technique and form. Doing so will increase your running efficiencies dramatically.
What is The Chi Running Technique?
In distance running, efficiency is the key to long term success, both in training and race performance. In a nutshell, chi running is all about allowing your body to relax and utilizing your core/torso to be your guide. Though your core muscle groups, such as your abdominals, spine, and pelvis region is where your legs and arms get the energy to work, many of us have neglected exercising our core and ultimately, look to other muscles to make up for the lack of ab strength, pushing us through our runs.
In applying the techniques of Chi, you will soon discover two things…what little strength you may have in your core, and see how it could positively affect your running. In my experience, I am not surprised to see many runners getting injured as they do. It comes down to how fit you are.
This style of running technique will focus on your form, improve your running efficiencies, and reduce the risk of injury. The style reduces the impact on key joints and bone structure, to allow for increased endurance and stamina. Often, it is the breakdown of our muscles that lead to fatigue, which leads to lactic acid build-up, and if you overuse your those muscles, injury.
Basic Understanding of Chi Running and Chi Walking
Exercise those areas of your body which will better your posture. This includes the positioning of your limbs, legs and arms, and your pelvis. This technique is based 100% on how our bodies move. Here are the basic techniques…
Chi Running Training Programs and Exercises
Use your core: As mentioned prior, you can always determine your running fitness level by simply determining your core muscle strength. Strengthening your abs, pelvis region, and spin muscle groups will surely allow proper posture and movement.
Relax your body: It is commonplace for runners, and even those simply walking, to tense up certain muscle groups. This will lead directly to fatigue and does not help you run father or faster. The tension actually wastes energy, and you become less efficient. One way to combat this is to spot yourself every few miles…are you running relaxed, feel any tension?
If so, you need to take action which corrects your poor posture or tension. Focus on dropping your shoulders first, then start relaxing other areas of your body. Though stretching should not be a major focal point for your warm-up, you should look to do a few specific exercises prior to hitting the road, which include shaking your legs and arms out, loosening up your muscles, then do a series of hip and ankle roles to do the same.
Run upright: Do not allow your body to slouch, but don’t use your shoulders or arms to keep you upright, use your core muscles. You will soon learn that your core is not as strong as it should be, and not in as good fitness as you may have thought.
Lean forward: Lean forward, from your hips, not your back. This helps us keep moving forward, using gravity to keep our form. This initially may feel awkward, as it will feel like you are falling forward. Be careful not to lean over from your back, for two reasons. First, it puts unnecessary strain on your back, plus it promotes improper striding and your running gate.
Proper foot striking: Another aspect of Chi running is how you land. Landing on your mid-foot/sole, along with leaning slightly forward will help the remainder of your body stay in line.
The following exercise will put your pelvis in proper position…standing against a wall, press your lower back into the wall. In doing so, you have to engage your lower abs, basically, in a vertical ab crunch. Do this enough times so you can feel it as you run, applying the same technique during your run will help ensure proper posture.
How to Incorporate Chi Running Techniques
Many say your form cannot change, because it is how you are genetically made. Though there is some truth to that statement, there is always room for improvement. The issue usually comes down to how much effort is required to change one’s running posture. For many, it may require a significant amount of time and energy to make the proper corrections, along with increasing the exercises directly affecting your core muscle groups.
Like anything else, improvement will not happen if you do not practice and consciously put this technique into action. The quicker you understand and learn it, the sooner you will notice results.
To start out, you should set time and at least one run per week, aside to hone your technique. Rather than the typical get out and just run, do the pre-run exercises and continue to take note of your posture and body positioning throughout the run. Don’t leave this to your weekend long run, do this during the week.
