Run Injury Free
Many people love to run, but hate how much it hurts afterward.
There is a natural healthy approach for running that offers a solution.
It is called Chi-Running.
Chi Running blends the healthy healing effects of Tai Chi with running and allows you to run efficiently, safely and injury free.
Chi Running was developed by running coach and ultramarathoner Danny Dreyer.
With his healing technique he found he could run without injury and that after his runs he felt energized and healthy.
In the healthy principles of Tai Chi, it is understood that any type of movement, such as running or walking, should draw its strength from the center core muscles, not from the legs and arms.
Chi Running teaches the runner to maintain a body that is well-aligned, yet relaxed.
GRAVITY PROPELS YOU
Dreyer said before movement, focus on your spine. It is strong and the source of great power. Let your arms and legs become loose and light.
By maintaining strong posture and relaxing the rest of your body while you run, more natural healthy energy can flow from your core throughout your body.
Since you aren’t using the legs to propel you Chi Running can reduce or eliminate shin splints, hamstring injury, and hip and knee problems.
Chi Running reduces pounding so there are no impact (joint) injuries.
Recovery time is much quicker, leaving you feeling more healthy and energized after your run.
THE CHIRUNNING TECHNIQUE
The first step to ChiRunning is learning how to hold a tall, elongated posture while you run, allowing your structural alignment to support your body weight, not your legs.
Stabilize your posture by “leveling” your pelvis, pulling up on your pubic bone.
Once you have this posture, fall slightly forward, keeping your posture line straight.
Holding both the posture and slight forward tilt, begin to run. Bend your knees. Lean forward at the ankles, rather than at the waist. Keep your hips, shoulders and ankles in a straight line.
Let gravity work with momentum to propel you. Proper ChiRunning allows gravity to pull you along. With each step, as your heels lift off of the ground, your legs will swing to the rear and your feet will plant underneath you, rather than in front of you.
Relax your arms, legs and everything else. Use your core muscles to maintain your structure and hold your torso straight. Envision your core muscles bringing the rest of your body, including your joints, muscles, arms and legs, along for the ride. Always keep your shoulders low and relaxed.
Quiet your mind. Concentrate on leaning forward, using your core to move you, bringing your focus back to this whenever you begin to strain or your thoughts to wander. This helps maintain proper form.
Breathe. Even, relaxed breathing will give you power and help you stay relaxed throughout your run.
CHIWALKING WORKS TOO
You can also try ChiWalking. focusing on good posture, loose joints, engaging core muscles and relaxing the arms and legs.
When you try ChiWalking, “slow it down, be mindful and relaxed, and try to perfect your stride,” said Dreyer. |