EnerChi Fitness Blog

The Physics of ChiRunning, Lean … Analysis

echifitness — Thu, 10 May 2012 18:17:03 +0000

This is the first of a few posts on the subject of physics in the running gait cycle. This post is a little long with some more technical content but my intent was to keep a potentially complex subject simple. A previous post (The Gravity of Running, Lean) provided a way to feel the pull of gravity on an aligned column. If you can feel this effect and it works for you, leave it at that and keep practicing. If you want to dig a little deeper to see what might be causing this effect, then this and other posts here may be helpful to you.

Recently a number of opinions have surfaced online that oppose this body sense of falling forward and state gravity does not contribute to forward motion in running or walking. Who is making these statements is not really important. In general their message is that a force only moves an object in the direction of “that” force; and since gravity is a vertical force, it cannot contribute to horizontal motion.

This is a rather simplistic view of physics. Specifically, Newton’s First and Second Laws refer to a NET force on an object not a single force on an object. And so what if there are other forces also acting on the runner in addition to gravity? Newton suggests that would change the overall NET force on the object and therefore the effect on motion.

Physics problems such as this are usually analyzed based on Newton’s laws while stating any assumptions. The physics analysis is a simple “free body diagram” which shows all the forces on the object so that the resulting NET force can be determined. But the opinions presented include no such physics analysis. Without the analysis, they are simply passing off their opinion as fact.

[Note: There is one case of a physics analysis available (ref *) for a fee. In My opinion, the free body diagram included there is hardly complete nor are the stated assumptions proven to be true for all runners. More on this below.]

Here are just a few of these opinions being stated as fact:

“All three said that gravity can do nothing to improve your running efficiency on a flat surface. That’s because gravity provides no horizontal force; it simply pulls you back down to the earth.”
“… the net effect of gravity must be zero in the horizontal direction.”
“Gravity does not give forward momentum.”
“There can be no net gain from gravity in running and it can’t make you go forward.”
“We are not propelled forward by something that pulls us down.”

Here is an analogy to put the opinion “a force only moves an object in the direction of that force” into perspective. They are saying:

Only waterfalls exist in nature, but not streams or rivers … and we know that is not true.
But in some cases the experts suggest you can run downhill aided by gravity.

OK, so let’s take another analogy to put “a force only moves an object in the direction of that force” in perspective. They are also suggesting:

Sailboats only sail in the same direction as the wind.
And if the wind is from the north, the sailboat will only move directly to the south.

But we know this is also not true, and that a sailboat can sail at many angles to the force (wind). Sailing downwind might be similar in concept to running downhill. But sailboats can also sail perpendicular to the wind, and they can even sail upwind.

Now they will probably say those analogies are not the same as a falling person. I agree these are analogies; and that water is different from solid material and the forces on a sailboat are considerably more complex. I am suggesting that they are the same in concept. Apply gravity to the water or wind to the sailboat and it can move in a different direction. Remove “that” force and it stops moving in that different direction. So it is possible for a force to result in motion in another direction.

A Physics Analysis for Your Consideration

So here is an analysis for you to consider which includes some basic physics with assumptions stated. The analysis is presented knowing that although the body is a complex machine, simplifying usually provides some insight into what might be possible. As above, the physics analysis is a simple “free body diagram” which shows all the forces on the object so that the resulting NET force can be determined. The NET force on the object determines the resulting effect on motion.

Basic Column

First let’s look at a basic column moving from vertical to slightly tilted forward in the following diagram (click to enlarge).

Assumptions: The force of the air on the column as it moves is non-zero but considered negligible for this analysis. The contact point with the ground is stationary with friction and the base acts like a fluid hinge with no resistance.

Vertical Column:

The vertical force of gravity G pulls down on the column, represented at its center of mass (COM).
The ground pushes up on the column, called the normal force N.
The two forces oppose each other and there is no NET force on the column.

Leaning Column:

In a slightly leaned position, the vertical force of gravity still pulls down on the column at its center of mass (COM). This force can be represented as two force vectors, one force C acting down the column to the ground and one force P acting perpendicular to the column.
The ground pushes up on the column, again called the normal force N.
A force of friction F acts against the component of force C to the left to keep the base stationary.
The combination of N + F oppose the force down the column C keeping the base stationary (see inset diagram detail).
The force P perpendicular to the column becomes the NET force pulling the column down AND forward about the stationary fulcrum at the base of the column. The column loses COM height as it moves to the right.

The application question becomes: Did the column, or tree, or broomstick move horizontally to the right under the force of gravity? My answer is yes; the column’s center of mass moved to the right under the force of gravity. If the force of gravity did not exist then the column would not move to the right.

What if this same scenario could exist within a runner’s gait cycle? Meaning what if a runner’s “position” resulted in gravity pulling the runner forward? And what if this position and subtle effect could be repeated over and over with each step?

Now some opinions state this is true but the runner’s only choice is to fall on their face. This I agree is true if the runner does not:

Turn over their feet fast enough to keep up with their forward fall.
Regain the minimal center of mass height lost as the column falls forward with each step.

Runners’s Column

Now let’s look at a runner’s “column” moving from vertical to slightly forward from a relaxed hinge at the ankle in the following diagram (click to enlarge).

Assumptions: The force of the air on the runner as it moves forward is non-zero but considered negligible for this analysis. The contact point with the ground is stationary with friction and the ankle acts like a fluid hinge with limited resistance.

From a vertical to slight forward position:

The left foot lands as close to under the body’s center of mass (COM) as possible, as shown with the dotted outline.
A moment later the body’s position and weight has moved over the foot and is “loaded” on structure.
The body’s aligned column subtly falls forward losing a minimal center of mass height as it moves forward.

A Subtle Fall Gait Cycle Option?

Putting this scenario into a gait cycle might look like the following diagrams (click to enlarge). The images are not equally sequenced nor is it suggesting an absolute representation of what an individual person’s gait cycle might look like. The images depict a landing/loading position, a falling position, an end of fall position, a foot peel off position and a flight position.

From Landing through the End of Fall, there is a slight decrease in center of mass height.
From End of Fall position to/through Peel Off and into Flight, there is a recovery of center of mass height.

The Question: Is it possible for this (half) gait cycle to happen? Or more importantly, is it absolutely IMPOSSIBLE for this gait cycle to happen? You get to decide of course … but what if this is possible for you? That would mean that your running could be a series of micro-falls and micro-catches made possible by a SUBTLE forward position, relaxation in the lower leg/ankle and a SUBTLE recovery of your COM height lost on each micro-fall. But how can you regain COM height?

There are at least six OPTIONS the body might use to regain its height. Here are just four of them:

Actively pushing off late in the gait cycle with toes/lower legs. This is potentially difficult to time after the fall, plus any lower leg effort tends to create resistance (tension) to a forward fall. This option is not suggested. But some experts suggest this is absolutely required to prevent falling on your face …
Passive arch and Achilles recoil
Straightening the knee with the big muscles of the upper leg, hip and core before peel off.
Swinging the return leg forward. With practice this can occur passively via a full body recoil after pelvic rotation.
[The remaining two are more advanced and may be the subject of a future post.]

I don’t know about you but I would much rather regain a little COM height passively or by using big muscles than propel myself forward and upward (like a pogo stick) with the small muscles of the lower leg.

Secondary Opposing Opinion

Secondary to the opinions stated above, some experts specifically say this subtle fall gait cycle is not possible, including here (ref *). These positions assume that “our lowest point in our stride is at mid stance when the knee is bent the most” and “from mid stance to terminal stance [lift off] in running, the height of the athlete’s COM is increasing.” This, they say, prevents us from falling forward since we have to fall down and forward. If we are already at our lowest point before we fall or our height is increasing, then we can’t be falling. True, but when does the subtle fall occur … before or after mid stance? I guess this depends on your definition of “mid” stance and the whole gait cycle.

What If? As in the diagram above:

It were possible to maintain a slightly bent (“soft”) knee limiting additional knee “bend” from landing through subtle fall?
And, the subtle fall occurs before “mid” stance? Then the lowest point in our stride would be at mid stance, but not because our knee is bent the most. It is the lowest point in our stride because it is at the end of our subtle fall.

ChiRunning® suggests just this scenario maintaining a tall posture, maintaining a “soft” knee and a quick cadence. A quick cadence reduces the opportunity to bend or “sag” the knee. But for the subtle fall to work you have to allow it to happen. Forcing it or controlling it negates much of the opportunity to fall and its effect. In general, it is much less lean than you think and much more about relaxing. Specifically, relaxing the lower legs and peeling the feet from the ground.

So I repeat, is it possible for the above subtle fall gait cycle to happen? Or again more importantly, is it absolutely IMPOSSIBLE for this subtle fall gait cycle to happen? This gait cycle is what it feels like to me. It feels like a series of subtle micro-falls and micro-catches to create and maintain momentum. But as I said here (The Gravity of Running, Lean), if you don’t think gravity can help you, it can’t. If you do think gravity can help you, it probably can. Your choice.

Next on this blog we will consider this subtle fall gait cycle related specifically to a main goal … creating and maintaining momentum, and what simple physics might have to say about that.

[Please comment if you want to share your thoughts. If you have an alternate view on the physics analysis, please either a) identify a specific physics law that is being broken here or b) provide a reference to YOUR complete free body diagram analysis with assumptions if you want your comment to be posted.]

Ref: (* http://www.tandfonline.com/doi/abs/10.1080/14763140802255804)

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David Stretanski is a holistic health, fitness and wellness coach – and Certified ChiRunning®/ChiWalking® Instructor. For more information on David, please see his About Me, Contact page or his website at http://www.eChiFitness.com.

ChiRunning® and ChiWalking® are registered trademarks of ChiLiving, Inc.

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Testimonials – 04/27/12

echifitness — Sat, 28 Apr 2012 16:24:47 +0000

One of the many ways I get to share simple principles is through an Informational Seminar presentation. The seminar is usually about one hour long and hosted at club meetings, fitness centers, business (health food, running, outdoor) retailers and corporations. The seminar introduces the key principles, provides demonstrations and then guides participants through a few simple standing posture exercises so they can *feel* the potential benefits.

Here is an email I received from a participant about a month after attending an informational seminar:

“Hi, David,

I took your free seminar at on 3/29/12. I was one of the “walkers”. I started practicing and incorporating the posture cues you gave us on a daily basis. Since then, I have been chi walking, and now, chi walk/jogging WITHOUT PAIN OR INJURY!!!!! I am 52, and last ran in my twenties (and hated it). I’ve also joined Triwomen, a group of local women who train for sprint triathlons.

Just thought I’d let you know that even a short presentation of chi running can be amazingly helpful!”

To repeat, even a short presentation has the opportunity to be amazingly helpful. Sometimes all it takes is a little reminder and experience to get us back on track.

My schedule for informational seminar and instructional programs is always posted here: http://www.echifitness.com/schedule.html.

If you have suggestion for a club, fitness center, business location, or corporation please do not hesitate to suggest it to them and/or me. We may just be able to come visit you and share a few simple ideas.

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Clinic and private instruction participants are encouraged to share their feedback on all aspects of their ChiRunning or ChiWalking experience. You can share your feedback by emailing: info@echifitness.com.

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ChiRunning® and ChiWalking® are registered trademarks of ChiLiving, Inc.

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Testimonials – 04/22/12 Probably the number one goal I hear from participants is...
Testimonials – 04/16/12 This past Saturday I conducted a Half Day (4 hr)...
Testimonials – 03/09/12 Yesterday I had a private lesson with a new runner...

Testimonials – 04/22/12

echifitness — Sun, 22 Apr 2012 20:40:31 +0000

Probably the number one goal I hear from participants is “I want to enjoy running again”. About a week ago I conducted a Half Day ChiRunning clinic to a group ranging from beginners to experienced runners. Here is an email I received from a participant a few days after the clinic:

“Dear David,

I took your Chi running seminar this past Saturday and fell in love with it! I loved everything about it. I love how simple it feels even though it will take a lot of practice to get it down.

Your heart and soul is in it and you can see that from the beginning. You are a good teacher. You have fun while being very informative, a task that is hard to do, but you have it down pat!

I have gone on several Chi-R-U-NS and the first time I went out I stopped quite a few times to readjust myself into the proper position. I am quite sure that people around me watching me stop, get my feet hip (bone) apart, soft knees, had a balloon attached to my head, tried zipping up my pants that didn’t fit, reach for my ball out in front, then starting to RUN in place, saying RUN until I leaned forward and let my heart lead the way, all the while focusing straight ahead, thought I was losing it … the only thing that would have made people really worry about me is if I started to count my cadence out loud.

The next few times after that I didn’t have to stop as much, but my last run was amazing! It did not come together perfect the whole run, but I was able to adjust myself into the proper position quicker and felt great the whole time. In fact I felt like I could run forever that my 3-4 mile run turned into a 6 mile run without realizing it.

I wanted to thank you for making me fall back in love with running. You have inspired me. You have inspired me so much that you just may have a Chi running wannabe instructor chasing after you … all in Chi running form of course!

This is amazing information to have. To feel complete in R-U-N is amazing … I know I have a lot of practice ahead of me, but because of you and your class I can’t wait to keep at it!

Thank you David to opening my eyes and seeing further than I have seen in a long time … thank you for inspiring me and keep up the great work! You were born for this!”

For those that ask, or ask yourself, why I spent the majority of my time doing “this”, “this” is why. I will be re-reading this testimonial for a long, long time as a reminder of the wonderful people I get to meet and the power of a few simple concepts.

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ChiRunning® and ChiWalking® are registered trademarks of ChiLiving, Inc.

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Testimonials – 04/16/12 This past Saturday I conducted a Half Day (4 hr)...
Testimonials – 04/27/12 One of the many ways I get to share simple...
Testimonials – 03/09/12 Yesterday I had a private lesson with a new runner...

Testimonials – 04/16/12

echifitness — Mon, 16 Apr 2012 18:29:45 +0000

This past Saturday I conducted a Half Day (4 hr) ChiRunning clinic. The group was very engaged and did very well implementing the principles.

A Half Day Clinic breaks the ChiRunning position and motion down into pieces and then pulls them together into full motion. The objective is to *feel* the individual parts and any tendencies so individual adjustments are available all day long; sitting, standing, walking and running. The more you practice, the more the habits become second nature. And practice anytime affects habit all the time. We were also able to do a ChiWalking lesson and practice hill technique … plus the very important video review exercise so each participant could *see* themselves.

Here is a Facebook Page post shortly after from one participant:

“Went for my first run after attending Chi Running clinic yesterday, focused on proper lean and arm position. Best run I have had in months! My knee that has been achy for a couple of months felt better during and after my run which was a wonderful feeling. It was awesome! Thanks David!.

Btw I was able to use waltz count to cue myself to keep my cadence and form and to check myself periodically so once I got into a rythym I was able to talk to my friends in the later part of the run “

Here is part of an email message from another participant yesterday:

“David, I want to tell you thank you so very much for your workshop. It was really fantastic and I will highly recommend you to anybody that has any interest. You really know your stuff and are a great teacher. I was so impressed by your understanding of the body and it signs symptoms and how they correlate to various causes. I can’t thank you enough for what you shared of your knowledge and really of yourself, too.“

If you do want you love, you never have to work a day in your life … and hearing the feedback/impact makes it so easy to love how I get to spend my time. Blessed.

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ChiRunning® and ChiWalking® are registered trademarks of ChiLiving, Inc.

~~~

Testimonials – 04/22/12 Probably the number one goal I hear from participants is...
Testimonials – 04/27/12 One of the many ways I get to share simple...
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2012 NJ Ultra Festival Summary

echifitness — Mon, 26 Mar 2012 20:23:55 +0000

This past Saturday was the NJ Ultra Festival at the Sussex County Fairgrounds in Augusta NJ. There were five events: 100M, 100K, 50M, 50K and Marathon. I was running the 50M event. This was my sixth ultra at this distance.

The event is a 10 mile route repeated to make each event distance. There were also partial laps to make up the one, six or two mile add-on distances. There was an aid station at the 6 mile mark. After each out and back you returned to the Start/Finish area which also provided aid. Each route started via a fairground road for about 1 mile, then right onto a utility maintenance trail for about 1.5 miles to a turnaround. Then back across the entire trail length subtly downhill for about 3.5 miles to the 6 mile aid station turnaround, then return back subtly uphill for about 2.5 miles to the trail entrance point. At this point, a right turn leads you to a few small hills on the fairground road/field for about 1.5 miles to get back to the start/finish.

Course map is shown below. Base map courtesy of NJ Trail Series here: [Course maps and summary].

The utility maintenance trail goes from the bottom left to the top right. For the most part the course was all runnable. On the maintenance trail there were a number of small stream crossings, mostly old bridges, and a few very wet and muddy areas. The maintenance trail was, shall I say “unmaintained”. Meaning the surface was not like a tow-path or like a single track trail under regular use. So runnable but uneven in a lot of places. Also some water/mud and slippery sidehills.

The nature of the two out and back routes had you crossing runners all day long which provided a nice boost to encourage each other. There were five events and about 250 runners total out there at some point.

Pre-Race:

The 50M event started at 7:15AM and I arrived at about 6:15AM. I had arrived the afternoon before, picked up my packet and stayed locally at a hotel. Some people camped out.

For pre-fuel I had a cocktail of UCAN + Vega Pre-Working Energizer + Nature’s Sunshine Solstic Electrolytes at 6:15AM. I also had about 4 oz of ASEA earlier upon waking.

The Weather:

It was about 55 degrees at the start. I started with a visor, a short sleeve tech shirt, a pair of light arm warmers, short pants, Inov-8 F-Lite 195s, water belt, and a Garmin 610 watch. This was the first time I would run an event with a GPS watch.

The temp probably reached 65 with some sun and a breeze out of the east initially, then turned from the west.

Course Management:

For the first ~3 laps the three leaders ran together and we chatted a bit.

The first lap was in 1:23:47. Too fast vs. my target which was between 88-90 minutes. The GPS watch was a great resource … next time I might actually pay more attention to it.
The next lap was 1:26:32 after some added aid time. I had two Endurolytes at mile 16. I added some fuel via a UCAN/Vega mix at mile 20+.

At about mile 28.5 I took a little fall and paused to regroup and the 2 others continued on.

That third lap was 1:35:40 after I regrouped and walked a bit up the hills just off the trail. I had two oz. of ASEA at mile 21. Plus two more Endurolytes at mile 26. I was starting to wonder if I was getting enough water or taking in too much electrolytes. The sun had come out and it was warming up. I removed the arm warmers on this lap.

The fourth lap added more aid time with some tightening up. I did a little run/walk when needed, but was still comfortable running at a good pace. I started to use a few added focus points to make some adjustments (see below).

The fourth lap was in 1:41:46. I had a Hammer Gel at about mile 32 then again at mile 37. I wanted to make sure my brain was fueled and that was not the source of the tension.

The fifth lap added a little more run/walk to manage energy and help let the tension release. Still comfortable running at a good pace.

The fifth lap was in 1:44:59. I had a Hammer Gel at about mile 40, 45 and 48. I also had an Endurolyte at about mile 42. I could tell I had too many electrolytes at mile 46 when I noticed salt all over my face.

I finished fairly strong maintaining distance on those behind me. The out and back nature of the route allowed you to see who was where (and what event they were in by bib number).

ChiRunning Focuses:

Aside from my primary technique focuses of position, feeling my core with each step, a light turnover and a efficient arm swing – I started to add in a few more specific focus points on the last two laps:

Whenever I paused to walk a bit, I really focused on my ChiWalking to allow me to reset on position, an active core, relaxation and fluidity. Then when I wanted to start running I imagined the video images in the ChiWalk-Run video. This helped me fall back into running while maintaining the relaxation/fluidity. I mainly paused to walk through any obstacles (bridges, ruts, mud, water, etc.) and then tried to run to the next obstacle.
Starting on the subtle uphill about mile 32, I focused on Arm Swing synced with Breath using the concept of “Gathering and Issuing”. Although I have been using this concept for some time, it was just published in the new Chi Marathon book (chapter 4 and 9) for the first time. I continued to use this even on the subtle downhills.
I focused on a few “Physics” related focuses I have been working on. This is basically considering what I can do to “feel” momentum and reduce resistance, but I will be sharing some details on these focuses in upcoming blog posts. This “feeling” of momentum was a great way to keep me running when I wanted to walk. It helped me realize how effortless (read “less effort”) it was to keep running vs. walking.
I focused on my mindset. At one point an affirmation popped into my head. As soon as I did that my I felt myself lightening up and I am sure I was a little taller. Hmmm.

Injury Report:

My bruised left foot from December’s 50K was fine. A little tentative on it but it was not aggravated even though there was plenty of opportunity for it.
My lower legs and feet are a little sore which is to be expected on the uneven and unstable terrain.
My core muscles are sore, but that is actually a good sign since they did most of the work.
Otherwise moving around after and the following day ok, but with some overall fatigue. See updates below.

Overall:

Overall my time was 7:52:44 for a 24 minute distance PR. I was 5th overall out of about 50 starters. I was undertrained on distance with only three 20+ runs since the new year, but well trained on technique supported by a lot of core strength focus.

Another great running lesson which transforms the mile 43 “what am I doing here?” question to looking forward to the next test on which lessons you really learned and which ones will provide yet another gentle whack to the head.

Of course a big thanks to the RDs and all the volunteers. This is a great event which brings out the best in the NJ running and ultra running community. We are very lucky to have these events in NJ. I will be back.

[March 25th Update: The day after a did a short run to the gym, a nice rollout/stretch, then a few mile run around town. I was definitely feeling fatigued but moving well. Just some soreness in my lower legs and core as noted above.]

[March 26th Update: Fatigue is lingering, and legs feel very loose and ready to run. Plan to do a normal group run tomorrow.]

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Thoughts on this post? Leave your comment or question below and join the discussion …

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David Stretanski is a holistic health, fitness and wellness coach and Certified ChiRunning®/ChiWalking® Instructor. For more information on David, please see his About Me, Contact page or his website at http://www.eChiFitness.com.

ChiRunning® and ChiWalking® are registered trademarks of ChiLiving, Inc.

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Be the Ball …

echifitness — Mon, 12 Mar 2012 21:47:02 +0000

Recently a client came to a ChiRunning private session … and the first thing she said was “I want to be the ball“. Prior to the session I emailed her some “homework” to review. The homework included viewing the ”ChiRunning Simplified!” video which provides a simple analogy. The analogy suggests that running one way might feel more like you are a block sliding a block across the ground and running another way might feel like you are a ball rolling along the ground.

The comment reminded me of the movie Caddyshack from way back … in early high school. Below is the “be the ball” clip from that movie.

“There is a force in the universe that makes things happen; and all you have to do is get in touch with it … LET things happen … and be the ball … find your center … just relax, find your center … just let it happen, be the ball.”

(Direct link to this clip is http://www.youtube.com/watch?v=3gQwY5Np4FA.)

Caddyshack movie clip … “be the ball!”

On my next run I think I might just be tempted to repeat over and over, “be the ball, David … be the ball” to find my center and just relax.

For more information on ChiRunning, see related blog posts, www.eChiFitness.com and/or www.ChiRunning.com.

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ChiRunning® and ChiWalking® are registered trademarks of ChiLiving, Inc.

~~~

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Testimonials – 03/09/12

echifitness — Fri, 09 Mar 2012 22:32:07 +0000

Yesterday I had a private lesson with a new runner who had just celebrated her one year running anniversary. She starting incorporating ChiRunning principles into her running last fall through a workshop with the author, Danny Dreyer.

We met to mainly address some discomfort in her hip; and to provide an overall review for her running/training approach. We addressed the injury first, and identified a few key adjustments. We also completed a video review to provide an overall technique analysis. We practiced the key adjustments, simplified them down to three focus points and summarized them in her “homework”. We also included some non-running posture and core strength homework to support new habits even when she is not running.

Here is an email message I received today from her:

“Just wanted to thank you again for your patience and intuitiveness. You seem to be able to pinpoint my problems and how to resolve them. I just returned from a short run using focuses we worked on yesterday. I felt the difference already! Don’t know what I’d do without you!

A.“

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ChiRunning® and ChiWalking® are registered trademarks of ChiLiving, Inc.

~~~

Testimonials – 04/16/12 This past Saturday I conducted a Half Day (4 hr)...
Testimonials – 04/22/12 Probably the number one goal I hear from participants is...
Testimonials – 04/27/12 One of the many ways I get to share simple...

ChiRunning Simplified, Two Years Later …

echifitness — Mon, 05 Mar 2012 16:52:37 +0000

Two years ago today a brief 9+ minute video project was completed and posted. The video introduced the key ChiRunning concepts in a very simple way and was appropriately named ”ChiRunning Simplified!“. The video provided a summary of the ChiRunning principles, position and motion that can result in significant benefits. Plus the video provided a very simple analogy to put these potential benefits into perspective.

As of this moment, the video has had:

147,759 views
92 comments
305 thumbs up, and 11 thumbs down

Thank you everyone for sharing the video and for your feedback. It is great to know that the investment needed to create this resource has resulted in a helpful way to share some simple ideas. Here is the video embedded below in case you missed it, or want to view it again to remind yourself how simple, less effort and lower stress running can be.

(Direct link is http://www.youtube.com/watch?v=H26liWMDH8U.)

ChiRunning Simplified!, Efficient and Injury Free Natural Running Technique

[Note that the same principles apply in ChiWalking with minor technique adjustments.]

Of course over time there will be newer clearer ways to describe it, show it, and help people feel it. One example was to clarify a comparison made related to a landing and a loading position. See the blog post from last summer on that here: Landing vs. Loading Clarification. See the links below for additional posts and articles.

Again, thank you for supporting this project.

For more information on ChiRunning, see related blog posts, www.eChiFitness.com and/or www.ChiRunning.com.

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ChiRunning® and ChiWalking® are registered trademarks of ChiLiving, Inc.

~~~

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2012 FebApple Frozen 50K Ultra Summary

echifitness — Sun, 26 Feb 2012 19:35:46 +0000

Yesterday was the 2012 FebApple Frozen 50 Ultra at South Mountain Reservation near Maplewood NJ. There were multiple distances at this NJ Trail Series event – 10M, 21M, 50K, 50M. I was running the 50K.

This event is mainly on a 10 mile loop on very hilly technical trails, plus a 1 mile adder if you are running the 21M or 50K. For the 50K you do the adder 1 mile first, then complete three loops. Unlike last year (Blog post: 2011 FebApple Frozen 50), the trails had no snow on them. This meant more exposed rock, rock dance floors, mud and running water. A number of spots were borderline un-runnable depending on your tolerance for risk/high effort. There were some very steep downhills and uphills covered in loose rock. My feet were wet after the first 3/4 mile, and there was probably 2-3 spots on each loop where your feet were getting wet again. Since the event was multiple events over multiple loops, the course conditions deteriorated with each loop.

Here is a course map. S/F at the middle red X. Clockwise 10 mile loop from there. 1 mile starter loop around the S/F area.

Pre-Race:

The last few weeks have resulted in very little long training runs and mostly on flat terrain. Since December 10th, only (1) run above 14 miles and only (8) above 10 miles. So almost no event specific training recently.

AM: Early AM I had about 4 oz of ASEA. Then at about 6AM I have my UCAN fuel mix with some electrolyte powder added. Race time 7AM.

The Weather:

The weather was clear with temps between 35 (start) and 46 degrees. There were high winds swirling but a good part of the course was somewhat sheltered. The sun was out the whole time which could be felt dressed in all black. I started with a light hat, gloves/mittens, a long sleeve tech shirt, light wind vest, long pants, NB 110 trail minimalist shoes, and my water belt.

Overall I did not feel affected much by the weather. I was dressed well to stay warm but not get sweaty and the wind seemed to keep my torso dry. I also took my mittens off after like mile 3 so that was a good indication. Usually my frostbit hands need another layer at that early AM windy temp.

Course Management:

My overall time was 5:39:09.

First 11 miles: 1:43:47 … too fast
Next 10 miles: 1:46:57
Last 10 miles: 2:09:05 … yikes, but this provided time to slow down and hyper-sense where the effort/tension was.

I got off course briefly twice, once following the pack at the start and once just not paying attention with no one else around. Maybe 0.10 mi. each time. As you can see I started way too fast.

Technique-wise I felt fine on the first two laps, but clearly I was not as efficient as I could have been:

Head forward a bit looking down at all the obstacles. Tension in the neck.
Arms winged out trying to add balance; this results in some rotation which tenses the shoulders, back and hips.
Slouching down compressed as if there was extra “weight” on me; which ironically there was. I remember at one point noticing this at extending up by lengthening the back of the neck. I immediately felt better. At the same time a little wind came up behind me and I used the balloon imagery (Blog post: Being Run on a Hill) to take me all the way up this big hill. Unfortunately the heavy mental weight came back on my shoulders and I reverted back.
Tense lower legs amongst all the obstacles.

I decided to use the third lap for some perspective/practice. By the third lap the mental lapses (not enough training, fast start, water, technique, focus, etc) started to catch up to me. Instead of trying to push through I decided to slow it down and ChiWalk the steep uphills and really sense where I was feeling tension and effort. When a part of your body is tired it becomes a flashing red light when you overuse it. This released some of the tension which allowed me to still run very well on the flatter and subtle downhill sections; and dance through the obstacles. I also decided on the third lap that “safety” was the priority. I have a lot of event and clinics coming up so this was no time to push or lose focus and create a bigger issue.

Aid Stations/Fuel/Support:

Each loop has an aid station at about mile 4 (at the S/F) then another aid station at about mile 7. Here is a summary of my water/fuel intake:

First lap: Limited water which put me a bit behind. I set my countdown timer to take water every 10 minutes but ignored it a few times.
Mile 11: About 2 oz ASEA followed by another mix of UCAN+electrolytes.
Second lap: Conscious of taking more water. Was starting to get that brain fuel low feeling at the end of the lap.
Mile 21: Two boiled potatoes with salt. Followed by about 2 oz ASEA.
Third lap: Conscious of taking more water.
Mile 23: Hammer Gel
Mile 25: Electrolyte mix in water bottle.
Mile 27: Hammer Gel
Mile 28: Handful of M&Ms

There was great support and encouragement from everyone involved in the event. Another challenging event put on by NJ Trail Series. I think I like this year’s course better. Still not sure if I prefer the snow or the rocks …

Lessons:

A long challenging run can gift you a running or life lesson(s) if you let it. This event was again a big running technique plus mental focus stress test. There were so many challenges and distractions to maintaining efficient running form.

Some points to take to the next experience:

Avoid competition when you are out of balance, seeking perspective or contemplating a major life decision. There is a good chance you will go out too fast burning off bottled-up mental stress and then you could be left with zippo … at mile 20, just sayin’.
Avoid a very technical trail when your mindset is elsewhere. A technical trail can “force” you to focus but “forcing” anything is high risk.
An easier decompression run is higher value, lower risk.
We are how we run; we run how we are. If you run slumped all of a sudden, you might just have too much “weight” on your shoulders.
I spontaneously starting counting my cadence (“right-two-three, left-two-three, right-two-three …”) in my head. It was not something I started to consciously do. I was just feeling effort and poof there was the internal sense to keep a light quick turnover.
I also subconsciously shifted into uphill/downhill technique changes to reduce effort uphill and reduce impact downhill. Still amazed at how simple changes make sure a big difference and very happy to again notice the developing subconscious habits.
If you want to know what it really feels like so can figure out where the unnecessary effort/tension is – and what to do about it … slow it down.

The Take-away:

Safe again universe, thank you for the lessons. The next target is the NJ Ultra Festival in four weeks which is a much flatter course.

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[The number again: total time: 5:39:09. 18th out of 60 finishers.]

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Internal Fitness First, External Verify Second

echifitness — Thu, 02 Feb 2012 21:43:48 +0000

Recently a client, now great friend, was proud to report that she had passed on the opportunity to have a GPS watch. This was big; she was once a distracted with music pushing through type of runner, disconnected and a thirst for more *validating* data.

But now she has transformed herself into someone who is “happy being in tune and listening to my own body“. Interesting choice of words … in “tune” and “listening” … which implies she is now creating her own music. As she listens she can adjust the notes (form elements) based on what she hears. It is an opportunity for continuous improvement to see just how sweet the music can sound. This includes the sound at the end of a run. The body and mind can say “ouch” or it can say “ahhh” depending upon how much attention you give it.

But is it not necessarily the watch and data that creates a disconnect. It is usually the receiver processing it. Every moment of every day we are bombarded with information. We focus on some bits, notice others, and discard others based on our individual filters. The question is which is which for you.

My focus bits:

Principles, they define how I “move” through each moment
Thoughts, they maintain or create habits consistent with my principles
Body Senses, they provide feedback on how I am doing and guide my thoughts

My notice bits:

External feedback points, they provide “input” I can use to *verify* my progress. This information; whether it be a distance, a pace, an image, a video, a comment, is all just information. It can inform or it can validate/devastate depending on its perceived importance.

My (notice then) discard bits:

Negative comments, incongruent or absolutist statements, scarcity mentalities, etc. The act of noticing these before discarding them provides a valuable reminder.

As a coach, moments like the above when someone steps back from a risky edge of mind over matter are priceless. When I first stepped back from this edge 6 years ago I ran for over a year focusing on quality practice time with little focus on distance or pace. About a year ago I added a non-GPS foot pod watch (Garmin FR60) that gives me feedback for cadence, heart rate and approximate distance (and pace). It is just enough information to *verify* my progress. But the techie in me is now considering that GPS watch. I go back and forth daily wondering if this will be too much precise information? Will my tendencies for seeking *validation* be challenged? Or will my internal focus clearly remain the priority?

Given my past tendencies, it is a little scary. Which makes it a real good test of … Internal Fitness First, External Verify Second.

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