How to Chi Run

I am no Yoda, but I do have some wisdom of experience to share about how the running skies opened when I finally chose to focus on my form after learning to Chi Run.

This is important if you are running injured or sidelined because back, hip, knee pain.

I promise something fascinating if you read this short newsletter to the end.*

Over the past 30 + years of playing soccer, running, and countless races, I learned to train, run slow, fast, short, medium, and long distances, to hydrate, eat well, and get sleep (if you can) before races.

But, I never thought about my form as a runner.

As a result, by my 30's, I ended up with a slew of injuries and extra gear; pain in my metatarsals (across toes), IT band pain, piriformis pain, rotator cuff pain, heel pain, shin splints, a ganglion cyst on my ankle, x-rays, the “boot,” and $350+ orthotics, and many clunker stabilizing shoes.

It’s just the life of a runner!

With each visit, the doctor would say, “Don’t run for at least six weeks!”

Gasp. Doc!

I just HAD to run, you know?

Alas, the running skies opened back in 2005.

That was the day I read a small AP article about running form in our local paper, The Charlotte Observer. The author suggested that we consider our body mechanics and alignment while running versus just the shoes. It made so much sense!

But who knew? My previous foot doctors had never analyzed my form, nor had I!

Was the author saying it might be me, not the SHOE?

He suggested we poor injured runners reach out to ultra runners “Barefoot Ted” or Danny Dreyer for additional help. Dreyer had just published a book called “ChiRunning,” which combined good running form with physics and the ancient martial art of Tai Chi.

I was not ready to go barefoot then, but decided that day as a trainer and an injury-prone runner, to pursue ChiRunning.

When I did, my injuries went away almost overnight.

I felt like a kid. Running was fun.

You can imagine how I became a RAVING fan! I decided to become an instructor and have been teaching this form and philosophy along with instructors worldwide since 2007.

ChiRunning decreases injury while enhancing energy efficiency, speed, mental clarity, and joy (because you are not injured and probably faster).

The cost? Free. You just have to be mindful on every run and workout. As we instructors like to say, focusing on your form with every step you take is a tiny price to pay, if it will enable you to run injury-free or get back to running post-injury.

Are you currently injured?

Check your posture. Do you stand, work, walk and run hunched over or with poor posture? This creates stress in your neck, upper and lower back, hamstrings and knees. Pore posture also compromises your ability to inhale and exhale when running and exercising.

Tip: Sit, stand, run and walk tall.

Look down at your feet. Do you splay your feet? That splay in your right or left foot may explain your ongoing knee, IT band, and hip pain on the same side.

Tip: Align your feet hip-width and parallel. Practice standing, walking and running with your feet more parallel.

Check your whole body alignment. Get aligned to avoid extraneous movement and related injuries:

Stand tall and align your feet hip-width and parallel. Align your ears, shoulders, arms, hips, and ankles in a vertical column. Check what this sweet posture looks like in a mirror. Oooh la la.

Use your arms. Do you use them when you run and walk? You should. Do your arms “sashay” or swing laterally as you run? Hello, IT band and hip pain! Maybe even rotator cuff pain.

Tip: Our arms are not along for the ride. We use them as Chi runners. 50% upper body and 50 % lower body (on flats). Align your arms parallel and at a 90-degree angle. Allow your arms to swing/glide back as you run. It will make running and walking much easier and more efficient.

Check your shoes. Are the heels of your shoes built up? Are they clunkers? Not everyone needs a minimal light shoe. But I learned that you, not the shoe, need to work harder to prevent injury.

Tip: Try a more lightweight neutral shoe.

Why? If you have a shoe with nosebleed heels or a high heel-to-toe drop, it will encourage heel striking and related pain (think shin splints, plantar and Achilles pain, fractures, runners knee, and back pain). Note that if you prefer a cushion, there are several cushy rides on the market that are relatively neutral.

Run to cadence. Our military figured this out long ago. Our bodies and minds love rhythm.

Tip: Run with a small metronome you can carry or strap on your shorts. I use the tiny Seiko Metronome https://virtualathlete.com/products/.

Or, find a metronome app and/or songs you can listen to on your phone with a 175-180 bpm.

You can also run to your own waltz, right 2,3, left 2,3, and so on.

Use your arm swing to figure out your cadence. And, by using a shorter quicker stride, you can reach a higher cadence with less effort.

Tight shoulders? Stressed? When running, do you ruminate about your job, the family, boyfriend, girlfriend, bills, competitors, and your to-do list?

Tip: Let it go and get in the flow. Use your outdoor runs to focus on just you – your form, nature, and breathing.

You will train your brain to focus and become more relaxed.

So many wins!

Psst, Did you know runners also tend to live longer? Check out this article "Running as a Key Lifestyle Medicine for Longevity" from the National Institute of Health Center for Biotechnology Medicine:

https://pubmed.ncbi.nlm.nih.gov/28365296/#:~:text=In%20general%2C%20runners%20have%20a,years%20longer%20than%20non%2Drunners.

Summary

If you want to enhance your running, try these tips. If you are currently injured with back, booty or hamstring pain (like I was), it's essential you run and walk tall and aligned.

As you focus on your form and relaxing, you will run more efficiently, faster, and feel better while running.

Eventually, you might look or feel like you are gliding.

When you are focused and aligned in the direction you want to be headed, your running life will definitely change.

And, if you apply those skills to your life and business...you will change!

Your business will grow.

Focused and aligned.

The possibilities are endless.

Please let me know if you have questions.

Please share this with an injured runner, and subscribe to my monthly newsletter for more running, exercise and life advice.

For more information, or to get a free exercise give away (Look Better Naked), you can visit my website: https://virtualathlete.com

Thanks for reading my first newsletter.

*I promised something fascinating:

Check out the awe-inspiring Northern Light and outdoor nature photos by Ole Salomonsen on Instagram: https://www.instagram.com/arcticlightphoto/