In a previous blog post (Going Running or Being Run?) I described a visualization that has worked extremely well for me. It is also probably the most popular focus point based on participant feedback. This balloon visualization keeps you tall, aligned and forward into gravity – many of the points you need to support a ChiRunning position, motion, (minimal) effort level, lightness, etc. etc. The balloon is imagined floating up and forward due to a light breeze at your back.
This blog consists of posts from a range of subjects; from my running to running technique, to posture to fitness to health to mind/body to life lessons. All variants of a similar topic on lessons we might consider for a full, meaningful, energized life. Here are the Top Ten EverChi Fitness Blog Posts of the 2011 Year based on
Yesterday was the 1st Annual Staten Island Trail Run Festival at Willowbrook Park. I had just heard of this event 2 weeks before; and at first I thought … a trail 50K on Staten Island? … where? Well, it turns out there exists The Greebelt – about 2800 acres of parks and natural areas with an interconnected trail system. This event was only three weeks after my JFK50 Mile Ultra, but I could not resist the opportunity to explore a new area. My recovery after the JFK50 was minimal and I was comfortable getting back out there for a long event. I planned to use it more as a training run to safely explore a bit at first, then consider the safe plan from there.
Our “civilized” world dramatically removes us from our natural environment. This greatly affects our health and longevity in a number of ways. A significant example of this is probably where you are right now – in a C.H.A.I.R. It does not matter if it is a desk chair, a lounge chair, a couch, or a car, train, bus seat. Google images for chairs and you can see how much of a mine field exists out there …
In general, too much sitting reduces mobility – and just as in nature, our mobility is directly tied to our longevity. But the reality is our lives, homes, travel, jobs utilize chairs for most of our day. So how do we manage this public enemy?
The 49th Annual JFK 50 Mile Ultramarathon was this past Saturday November 19, 2011. It was my 4th consecutive JFK50 (see previous year’s summaries: 2010, 2009, 2008). This year’s training approach resulted in a course PR by 38 minutes over last year.
Preparation:
Preparation this year was very different than in previous years. My training for this event began way back in May when I started a 3-4x/week core strength training program. The main focus was core strength, but I also did a lot of overall strength training. The core training consisted of exercises like
In a previous post, Your Inner Unicyclist, the concept of running or walking cooperating with gravity was compared to what a unicyclist, or a young child, does instinctively. When a unicyclist wants to move forward, they lean first and then pedal just enough to keep up with their forward momentum and stay balanced.
On Monday this week, I presented the first of two ChiWalking clinics in a group fitness program at the Hunterdon Wellness Center in Clinton NJ. We spent about 2 hours learning and “feeling” the individual parts of the ChiWalking position and motion, then put the parts together for short distances of practice and finally provided specific feedback to each participant.
One of the common challenges to efficient and injury-free running in a strong, aligned core. The benefits of this were discussed here: ChiRunning Common Challenges Core. The key to this is engaged lower abdominals to stabilize (and level if necessary) the pelvis which also stabilizes an aligned posture. Here is an online presentation on this Key to Posture. In that presentation an important Lower Abdominal Exercise is described. The purpose of that exercise is to body sense isolating the lower abdominals from the lower back, glutes and upper abdominals. Then you can use this and other exercises (including running and walking) to focus on strengthening the isolated lower abdominals. Below is a variation of this exercise that you can add to your
Recently I was able to assist at a weeklong ChiRunning and ChiWalking program at the Omega Institute in Rhinebeck NY. The program was taught by the authors, Danny and Katherine Dreyer. It was a great opportunity to learn, share and support others.
During the intro one of the discussion points reminded me that T’ai Chi was developed with a main objective of longevity. As I do with most concepts, I related it to my running and since ChiRunning is based on T’ai Chi … I then asked myself the question whether my own running, both technique and program, resembles
We have all heard the phrase “An apple a day keeps the doctor away”. Mr. Jim Rohn had a great presentation of this concept. I was fortunate to see him speak live twice and meet him (and thank him) the second time. He passed away in December 2010. He said:
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We’ve all heard the expression, “An apple a day keeps the doctor away.” Well, I’ve got a good question for you: What if it’s true? Wouldn’t that be easy to do? To eat an apple a day? Here’s the problem: It’s also
A primary ChiRunning and ChiWalking concept is to move forward with momentum while minimizing resistance. In both running and in life, efficiency and longevity comes from gradual forward progress with your foot subtly on the gas pedal with limited use of the brake.
If you press on the gas too much, you will likely need to use the brakes more. If you don’t trust mentally, you will likely use the brake. Or some of us just ride the brake all the time not realizing that our actions are slowing us down. In my seminars I often ask the question “Who steps on the gas and
The ChiRunning® approach is form first, then distance, then speed “happens” indirectly by tuning your alignment, relaxation and balance along this path. The more aligned you are, the more relaxed you can be. The more relaxed you are via “less” effort, the less likely you will be pulled out of alignment (See related blog post 4 Components of Alignment). This relates to both your position and your motion.
Your position is all about your posture and position relative to gravity. Your motion is what you do to stay balanced in that position while limiting resistance. One of my key challenges is helping people body sense “less” effort in some muscle groups when their habit is “more” effort or their mindset is running is “hard”. More effort can be less efficient but can also result in more
When I first started applying the ChiRunning® principles back in the early 2006, I read the part about engaging the core and was exposed to it in my first workshop. Even with all the focus on this point, for some reason it did not become a primary focus of mine. To some degree I thought I could get by without that piece of the puzzle.
Now I know better. Although I was able to make considerable progress during this time, not focusing on the core hindered me in a number of ways. Now I know first hand that engaging the core (lower abdominals below the belly button) to efficiently level the pelvis is a big key to ChiRunning. This one point supports everything else, it is like the pin or bolt that
With the high injury rate among runners it might appear as though many are playing a game of chance like Roulette with their mobility; and with even worse odds. A potential cause may be actually running by “chance”; or put another way … just running and “hoping for the best”. But if someone is getting injured over and over, that might be the same as this popular definition:
“Insanity: Doing the same thing over and over again and expecting a different result.” – Albert Einstein
The other option is to consider how you are running, pay attention to what your body is telling you and making adjustments by practicing principles (i.e ChiRunning principles), developing skills and forming new habits. Doing so can improve your
In ChiRunning a key concept is to cooperate with external forces of nature. When you cooperate with the external force of gravity, it can feel as though you are “being run” by the pull of gravity. To reach that point; alignment, relaxation and balance are all needed so that the supporting motion can happen with less and less effort.
There are many tools you can use to move towards greater alignment, relaxation and balance. One type is a visualization. Here is a visualization I have been using for some time that may also work for you
