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Archive for the 'Fitness' Category

“Nutrition” for Boundless Energy

Sep. 8th 2014

Here are my top seven elements of “nutrition” that I currently focus on to promote a high level of consistent and almost boundless energy. When my energy or my mood drops I can usually point it back to one of these elements being neglected or out of balance.

Since I am big on measuring so I can also adjust in the desired direction, I have also graded myself on each element and my current focus point to

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Posted by echifitness | in All, ASEA, ChiRunning, Fitness, Nutrition | No Comments »

Creating a ChiRunning “Practice”

Mar. 25th 2013

One ChiRunning concept that can sometimes be a challenge – is developing the mindset of a fitness “practice”. Adjusting your position and motion requires creating new skills and habits through consistent practice. To do this, the approach is to focus on getting something FROM each run … and not just getting THROUGH it. This is the mindset of a fitness practice, which might be defined as

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Posted by echifitness | in All, ChiRunning, Fitness | 1 Comment »

Numbers (f)or Consistency?

Aug. 4th 2012

Many have noticed that day to day times, distances or other running statistics are rarely posted here. It is not that I don’t like numbers, it is just that my health goals usually have little to do with them.

One goal I do like to set and measure is consistency. One way to measure consistency is distance or minutes per long(er) timeframe … say monthly or yearly. I like to set goals yearly. This removes my tendency to think and sometimes overtrain short term.

A great way to measure while limiting the day to day effects of measuring is to

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Posted by echifitness | in All, ChiRunning, Fitness, Wellness | No Comments »

Posture Enemy Number One

Dec. 7th 2011

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?

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Posted by echifitness | in All, ChiRunning, ChiWalking, Fitness, Wellness | No Comments »

Lower Ab Exercise Variation

Sep. 26th 2011

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

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Posted by echifitness | in All, ChiRunning, ChiWalking, Fitness | No Comments »

Am I Fit Or Am I Healthy?

Sep. 14th 2011

Or more specifically, is it possible to be be fit but not healthy? This question relates back to “Why do I run?” When I started ChiRunning many years ago my running goal was efficiency while getting beyond the 2+ years of frustration due to nagging injuries. But my goal, the real goal, was health.

Fitness can certainly help you be healthy. But I am learning more and more that you can be fit and not be healthy. You can run a very fast 5K and not really be healthy. This is one of the reasons I don’t focus on short races or speed; they are not in the critical path of my health goals. Someday I will likely come back to them, but I have a feeling my performance will be mainly the result of my health more than the training.

But you can also run a 50 mile ultra marathon and

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Posted by echifitness | in All, Fitness, Nutrition, Wellness | 2 Comments »

Our Fitness Tools

Jul. 12th 2011

As a kid I was often sticking my nose into the latest project around the house, which was anything from making dinner to tuning up the car to building a deck. Lucky for me my parents welcomed my involvement and I learned a great deal – not only about how-to specifically, but also about the mindset needed to accomplish anything in life.

Two specific phrases have stuck with me, probably without my parents having any idea how much they

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Posted by echifitness | in All, Fitness | 1 Comment »

Running, Walking and Living on the Brake?

May. 16th 2011

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

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Posted by echifitness | in All, ChiRunning, ChiWalking, Fitness, Wellness | No Comments »

ChiRunning Common Challenges, Core

Apr. 28th 2011

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

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Posted by echifitness | in All, ChiRunning, ChiWalking, Fitness | 1 Comment »

Running Roulette

Apr. 20th 2011

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

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Posted by echifitness | in All, ChiRunning, ChiWalking, Fitness | 2 Comments »

What’s Your Cadence?

Apr. 15th 2011

At one time, the first compatibility question was “What’s your sign?”. Maybe it still is for determining compatibility in a relationship. When you choose your running “partner(s)”, you might think that if you run about the same speed and have a lot to chat about – you are good to go. But there is another very important element to your compatibility.

A runner’s cadence is the number of steps taken per minute, usually counted on one side. To determine this number, one method is to take a one minute sample of the number of steps on the right, ie. You can also have someone

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Posted by echifitness | in All, ChiRunning, Fitness | No Comments »

Fitness Program “Pre-hab”

Mar. 28th 2011

The term “Pre-hab” was first introduced to me in early 2006 when I first met the author of ChiRunning, Danny Dreyer. Interesting how other authors have now decided to use the term also, but I am not surprised since it so accurately describes an alternate path we can take in our fitness programs. An overall objective of most fitness programs is to get moving and stay moving consistently. This can be any kind of fitness training; strength training, range of motion, sport, walking/hiking, running, etc.

The most common path we find ourselves on is unfortunately the re-hab path. Re-hab is what happens when our actions create resistance towards

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Running Technique and Foot Landing Options

May. 5th 2010

Recently there has been much discussion and debate about how to run with respect to foot strike. The advice ranges but it is in general focused to how to land the foot. Much of the advice is also purist in nature – meaning a position that there is only one ‘right’ way to land properly for all people and all running situations.

My only advice to you if you come across positions like this is to run as fast as you can in the opposite direction. The position is not intended to serve you, it is intended to serve the source. A true coach or advocate, in my opinion, would share options so you can

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4 Components of Alignment for Running Form Efficiency and Injury Prevention

Feb. 15th 2010

Alignment is a key element for running form efficiency and injury prevention. When you are aligned a higher level of relaxation is possible. These are the two primary concepts in ChiRunning® – Alignment and Relaxation and the balance between them. The more you are aligned, the less you need your muscles. The less you use your muscles, the easier it is to stay aligned. But too much alignment without relaxation and you may be too stiff to move. Or too much relaxation without alignment and you may be too loose to maintain your position.

Here are 4 Components of Running Form

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Posted by echifitness | in All, ChiRunning, ChiWalking, Fitness | 1 Comment »

Your Biography Becomes Your Biology

Feb. 9th 2010

At the beginning of the ChiRunning book one of my favorite concepts is introduced: “Your biography becomes your biology” [1]. We all have a biography that shapes our present moment, both physically and mentally. The good news is that “with a little patience and perseverance” we have the ability to add new choices and habits to our biography, providing far-reaching benefits to our health, fitness and well-being.

I was a very active kid and enjoyed a lot of different sports and activities. But as a teenager, running was one activity I did not enjoy. It was only a necessary means of

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Posted by echifitness | in All, ChiRunning, ChiWalking, Fitness, Wellness | 1 Comment »

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