Here’s a short addendum to my last blog about winter running.

Better Traction: One of the best ways I’ve ever found to adapt my running shoes for better winter running performance has been to screw a number of 1/4″ sheet metal screws to the bottoms of my running shoes. I usually put 5-6 screws in the forefoot area and another 4 in the heel section. I’d do this to an old pair of shoes and use them only when I was either running on icy streets, or running trails that were covered with snow and/or ice. This rather unconventional approach to improving traction has always worked well for me.

Cold Feet: Another trick you can use if you get cold feet like I do is to wear neoprene socks to keep your toes warm. There are lots of these types of sock available if you “Google” neoprene socks. They work well for those of you refuse to go onto a treadmill when it’s nasty out, and for those who suffer from terminal popsicle toes, like I do.

Protect Your Face and Lungs: This tip doesn’t have anything to do with shoes, but it will save your face if you’re out running in temperatures below 20ºF. Go to your local hardware store and buy a package of particle masks (used for working in dusty environments) and get the kind that are molded to fit your face. They cover most of your face and pre-heat the air coming into your lungs, which could ward off illness.

Running in Unstable Conditions: The last tip for today is how to run in fresh or loose snow. That’s easy, just use the ChiRunning technique of falling forward and picking up your feet instead of pushing off with your legs. This running form works in any type of unstable ground conditions from mud to slush to powder snow.

The only conditions I don’t recommend you run in are refrozen slush. In this case you really are better off on a treadmill… or in some cases, curling up in front of a fire with a good book.

Happy trails,
Danny

In a recent NY Times article I read a quote that states, “Training a little bit beyond your capabilities is the only way to get better…”.

For now, I want to comment on that one statement. As an overarching theory, I agree, but what I don’t agree with is what the article and that statement implies. Most running coaches believe that more training is the only way to become a better runner. So what do they mean by better and what do they mean by training?

I’ll start with the question about training. When most people talk about training for running they are usually either talking about running more miles or doing some sort of strength training for their legs. So, when you “train a bit beyond your capabilities” it generally means you run farther or faster. I do agree that you need to train beyond your current capability to get better, but I think the focus should be on improving your running form and technique, not just running faster and farther. If you focus only on running faster and further, you are setting yourself up for injury.

If you focus on improving your running form, you are setting yourself up to run faster and/or longer distances with greater proficiency and efficiency.

This brings up the question of what it actually means to be “better.” In most cases I think most people define “better” as becoming faster, which is somewhat of a limited vision of improving your sport.

The ChiRunning approach takes on a much more holistic view. Getting better means running more efficiently so that you can run with less perceived effort no matter what speed or distance you run. It means working on your running technique so you can run injury-free and there’s no down side to your running. It means not working so hard that you have to recover after every run. It means finding long-lasting joy in your running so your relationship with it doesn’t fade with the years. And, it can mean, if you so desire, to use running as an internal practice to improve your mind and body as well as your spirit.

So, the next time you think of “training” to “get better” with your running take the time to include the whole picture or you could be missing out on something much more valuable than speed and distance.

Here are a couple of tips for runners and walkers from Mary Lindahl, one of our master instructors who lives in Seattle. She was with us on our recent trip to China and came home with these pearls of wisdom, I’ve added my own notes in italics. These are great tips. The walking one is for anyone interested in making their own walking easier and more efficient. That means you runners need to read it too…it’ll help reduce effort in your leg swing. -Danny

ChiRunning Tip – Your Body Moves First
Tai Chi Master George Xu repeats the phrase “Your Body Moves First,” like a mantra. To apply this to running, he advises visualizing your body three or four feet in front of where you are, letting your body move first toward that vision and relaxing your arms and legs. I repeated George’s mantra to myself while running up a long hill in China and visualized my body several feet in front of me. That experience has forever changed my uphill running. It is as if an invisible force is pulling me up the hill. I lean more into the hill and I can feel my shoulders relax. This works on the flat and downhill also, though I notice the difference most on the uphills. Your Body Moves First.
George once told me to visualize that I had a cord attached to the top of my head which was being pulled upward and forward by a giant kite (like the kind the kite-boarders use). It made an instant difference in my ease of running. Like Mary, I use this one on the uphills with great success. I also use it to help balance myself in my forward lean for extended periods of time, so that I’m not too far forward and I’m not too upright. It’s amazing how most activities we do seem to always come down to something about balance. - Danny

ChiWalking Tip — Training Your Leg Muscles to Relax
• Lay on your back, with your left knee bent and your right leg straight.

• Visualize a string attached to your right knee cap. Slowly raise your right knee as if someone was pulling upward on the string, letting your right heel slide closer to you. Slowly slide your heel away until your leg is straight again. Repeat while placing your hand on your lower abdominal muscles. Feel how your core muscles are engaged and notice how your hamstrings, quads, calves and shins can stay relaxed.

• Repeat with your left leg.

• Come to a standing position, align your posture and repeat the exercise. Feel how your core muscles are engaged as your knee tracks forward and notice how your leg muscles stay relaxed.

• Repeat daily, gradually increasing the speed which with you can do this exercise while keeping your leg muscles relaxed. Memorize and reproduce this feeling when ChiWalking.

This is one of the best tips I’ve come across in ages. If you really take it on and practice the exercise, you could reduce your leg swing effort substantially within a month. -Danny