So, there we were, starting out at daybreak among a couple of thousand others at the second running of the Melbourne and Beaches Marathon and Half Marathon. As is my usual practice, I went through my looseners, scanned myself for tense or needy areas, thought through some of the form focuses I would be using during the run - and then I noticed the wind. People around me were discussing the likely impact of the wind on certain parts of this one loop Half Marathon course with its two long, elevated bridges where the wind would definitely come into play.  What should, and could, I do about it?

During the first few miles, the wind came in from the side of us so whenever possible, I tried, with little success, to use other runners as a shield. The impact at this point was mostly in my head, adjusting to the breeze and the chill that I felt. I was still able to concentrate on the form focuses that had been on my front burner, namely mid-foot landing, relaxed legs and a relaxed yet full pelvic rotation. I had noticed some tension in my calves and hams lately and wanted to use this race to fine tune my form to take care of these potential issues. However, as soon as we made the turn and began to ascend the first overpass bridge, I had to change my focus so as to adjust to the force of the wind.

What to do with this great opportunity to explore form adjustments in my running style? It didn’t take long to remember  that wind is similar to hills as far as their impact on running. Running into the wind is like running uphill - increase the lean from the ankles and use the upper body and arm swing more fully.  Running with the wind is like running downhill - keep a moderate lean, relax the arms and upper body and focus on the lower body with its pelvic rotation and soft landing. These adjustments  proved invaluable as running uphill became easier than usual and running downhill felt like I was flying.  Needless to say, my adjustments to the wind led me to pass many of my fellow  runners, both uphill and downhill.

All in all, I was quite successful in implementing good ChiRunning form adjustments to contend with the Florida winds. My finishing time was in the typical range for recent half marathons (1:54), not too bad given this relatively rare challenge presented by Mother Nature. My consistency with the ChiRunning focuses made cooperating with a strong wind possible as a challenge was again turned into a terrific learning opportunity. I recommend it to any ChiRunner - run in a wind and make it your friend. You can do it and you can enjoy the experience.

As I mentioned, when I started out on this journey, I did not underestimate the challenge of running a marathon and in particular the training involved to get to the starting line. If anything, the last few months has re-enforced that.  It wasn’t an easy decision to come to as I had told many people I was doing it and I have this burning desire to run a marathon. However, the relief I felt having made the decision was palpable so I know it is the right one.  Letting go of a goal is never easy.

It’s not all bad though!  The training plan has taken me to a great place.  It gave me an opportunity to really focus on my running form and continue to improve.  I have started to vary my runs and add in some conditioning work.  My long runs are between 2 and 2.5 hours a week.  I intend to keep them there and if I feel like running longer on the day I will.  When I review those runs, I see some cardiac drift towards the later stages so I know more work is needed aerobically and form wise.

Recently, I took to the hills or at least the closest thing you can get to hills in London!  I hadn’t been able to do this particular run for a couple of months and I felt my training was missing it.  Hopefully it will be a weekly run going forward.  I had the most amazing run and when I got to my favourite downhill section, I took off. I checked my posture and literally let go as gravity took me down the hill.  I relaxed my hips, allowed my pelvis to rotate and my legs just became an extension of my core, keeping up with my fall.  I felt like I was flying, it was totally effortless. I can’t wait to get back there this week.  In this case, letting go was easy and necessary.

So I am stronger and wiser and most importantly still injury free.  I have learnt a lot about myself and my running in the last few months and I am looking for a new challenge. Watch this space.

Happy running.
Michelle

Fast forward to the finish line. There I am, running as hard as I can and the race director is yelling “Hazel, you got the last bottle of wine!” I’m happy, I’m proud and I look down at the finishing stick that was handed to me. Even without my glasses the number looks clear: 26. Bummer.

One second I’m in the running and the next I’m out of the running. Originally, I had planned to do the Kaiser San Francisco Half Marathon that day but I changed my mind a few weeks ago since I hadn’t been able to get in enough distance running and opted for the Super Bowl Run instead. Did I say the race was fun? Well, it is if you like running uphill, or walking uphill. It’s that steep in places. Seven miles of hilly fire roads and single track trails that wrap part way around Mt. Tamalpais, which is about 30 minutes north of San Francisco. There’s a phrase that many instructors use when teaching ChiRunning “feel what it feels like”. Of course, we use it in the context of good running form. I was feeling what it feels like to miss the mark by a factor of one.

I was in pain. Not mental pain (it was just a fun race after all), nor running pain. Mostly I was just short of breath and experiencing that feeling after a race when you’ve pushed yourself hard and people around you have already recovered but you’re still in another zone. Finally, I was ready to enjoy the fun. Other racers had already started socializing or diving into the post race potluck brunch. One of the things I love about running is that runners love to eat. That’s my kind of company.

As I start running back to my car to grab a change of clothes I realize that I’m examining the running form of other finishers who were still coming in. Mostly, they were sprinting and power running. I thought back to the last third of the last mile when one of my friends passed me. His running form didn’t look good. (Not you, Kurt). Still, he had the last laugh as he beat me. In contrast, one of the other guys who had passed me towards the end had floated by me with one of the smoothest and efficient running forms I’ve seen. He’s only 24 and runs a 10K in 31 minutes and change. That’s what’s also fun about a handicap race  — you can observe, albeit briefly, runners of different abilities and so many different running styles.

Super Bowl Run Awards ... "Hazel is out of the running"

During the potluck brunch and at the informal awards ceremony shown here I received plenty of teasing for the honor of being the one that finished out of the running. On the way home I did think about what I could have done differently and reflected upon my running form that day. I decided that I need to work more on using my obliques when running uphill and relax and let my pelvis rotate on the downhill. I remembered one of my favorite articles that Danny wrote a long time ago but still holds true “Float and Flow: Using the Elements to Run Hills”.

Have you ever missed your mark by a fraction (mine was 6 seconds)? What was your experience? Did you do a post race analysis or just let it go?

But can we just go run barefoot? To help you answer this, consider how long it has been since you ran barefoot. 20 years, 40 years, 60 years?; most of us have not been running barefoot since we first learned how to run as toddlers (*). How many years of shoes, dress shoes, high heeled shoes, perhaps periods of inactivity, or of modern running shoes do you have in you? These are just a few examples of all the stimulus the body is adapting to every minute of every day. This adaptation happens slowly and if we want to reverse the resulting changes in posture, muscle strength, flexibility, balance and confidence; then it may take time to do so safely with limited risk.

If you decide to one day go for your regular run barefoot, you are suggesting that you have a ‘fast forward undo’ card. Nature probably does not work well that way for most of us. But I am not suggesting that this approach (or any other approach) is wrong or impossible, just that we can be met with resistance if we go against nature. In many cases, running barefoot can be very helpful in reconnecting with our sense of the ground and how we are interacting with it.

[*We might consider that the way we run 'naturally' is the way we ran instinctively as young children in bare feet. This is the same way many people or cultures who have been running all of their lives continue to run as an adult. They have maintained the instinct for running efficiently and without injury. There are numerous images and videos on the internet - some additional examples of 'natural' running might be many Kenyan marathon runners, and also the Tarahumara Indians from Mexico. More on this in a related blog post: Natural Running Technique.]

Challenges

Here are some challenges to running barefoot:
- Let’s face it, most runners are Type A personalities. Running ‘less’, get ’slower’ or take a few ‘numerical’ steps back to move forward in a new way is difficult. In our society, we tend to want ‘more’ and want it ‘now’. Going barefoot will require a period of adaptation with limited expectations of speed and distance to reduce chances of over-stress and injury. Running barefoot takes constant focus, ongoing practice and patience. There are few shortcuts to developing new habits. The most effective approach is likely to make Gradual Progress resulting in long term success.
- Running barefoot is best done with relaxed feet. Putting feet/body/mind in the unfamiliar situation of being barefoot on an unfamiliar surface will likely result in mental apprehension and physical tension, particularly in our feet. Many runners run tense and stiff already as it is in shoes, so being barefoot may present an even larger challenge to staying relaxed. Relaxed feet means a midfoot (fullfoot) landing and results in less stress at impact, less effort in the lower legs, less overall tension, less resistance to motion, and even a reduction in the fight or flight response that can exist if you run on your forefoot.
- It can be dangerous out there. Danger exists on the roads, sidewalks, everywhere; even on the trails and grassy areas you will find man-made (and natural) obstacles to distract you and promote apprehension. Unfortunate, but reality.

Options

Here are just a few approach options:
- Option A: Do nothing. This is heading out the door, shoes or shoeless, and hoping for the best. Given that 65-80% of all runners get injured every year, we might consider learning all that we could possibly do to avoid being part of that statistic. Many times a simple and subtle adjustment can have a significant effect on our running experience.
- Option B: Run barefoot and let your body figure out the necessary technique. In this case, the body provides feedback to the mind; and the mind attempts to make adjustments. This approach can be risky, frustrating and can sometimes take a lot of time via trial and error. This approach may also not result in the highest possible level of running efficiency. To this ‘let the body guide you’ approach, you might add a few ideas suggested by others.

[Note: Even cars these days have a powerful computer that uses sensors to make operational adjustments. The difference here is that the computer is pre-programmed with a complete understanding of how the vehicle is designed and how it operates most efficiently.]

- Option C: Learn how to run barefoot before you run barefoot; so that you could run barefoot if you wanted to. Meaning, re-program the human computer. This approach is mind/body, where the mind and body act as a team. The mind directs to the body based on learned principles; and the body provides feedback to that process. In this case, basic knowledge of anatomy, principles of nature and laws of physics can be applied proactively to improve technique. As technique improves the body will naturally sense and signal a change in footwear is available. Then small steps to change footwear occur generally along this path: Motion Control shoes to Stability to Cushioning to Racing Flat to Minimalist to Barefoot. Small steps and a gradual adapt-in period are used for the body to get comfortable with any change. In this case; technique, balance and confidence are all developed in parallel. Also in this case, this approach is clearly Rooted in Principles which can each be used more or less depending on one’s own experience. When or if you change your footwear is based completely on your own instinct and experiences.

Do I Personally Run Barefoot?

I don’t, but have a very good sense that I could. I run almost all of my miles in very light, very flexible trail racing flats. I started working on my running technique about four years ago in a very stiff Motion Control shoe. As I improved my running technique over months, I found I needed less and less shoe. As I worked on my alignment, I reduced pronation and moved to a cushioning shoe. As I improved my interaction with the ground, I reduced the need for cushioning and moved to racing flats and trail racing flats. This also increased my ability to sense my interaction with the ground.

I now run 100% of my miles on all surfaces in New Balance 790 Trail Racing Flats. I have recently started running more and more without any insert at all. I also keep my shoes tied loose. I slip them on and off without needing to untie them. This does two things. First, it keeps my feet very relaxed since the shoe does not constrict my movement and allows it to land naturally within my shoe. It also gives me constant feedback on my running technique. If my feet slide around in my shoe, then my technique must be off due to undesired horizontal forces in my feet. So my chosen shoes have actually become an aid to my technique practice with limited to no interference.

New Balance 790

I have run short distances at times barefoot to get feedback on my running technique. I also use running barefoot at times with my clients. There is nothing like a hard surface to teach someone how to be ’soft’.

I have considered running barefoot more but sense this would add risk in terms of safety, and adversely affect my focus on technique. I personally want to explore the unknown path more while further refining my technique. Being barefoot may interfere with those goals.

Technique

Here are a few general ChiRunning technique points to consider for both barefoot and shod (**) running:
- Aligned posture with shoulders over hips over ankles, and with a level, stable pelvis
- Relaxed lower legs, ankles and feet
- Midfoot (full-foot) landing to use primarily the structure of the lower leg/foot for momentary support
- No lower leg effort, no pushing off with the feet/toes
- Highly efficient position and motion by cooperating with the forces of nature; which means a subtle forward lean from the ankles to engage the pull of gravity and feet landing under the posture line and not in front of it

[** shod, an interesting new term meaning shoe-d.]

There are many running ‘technique’ approaches to consider, and there are some who take a purist position on ‘right’, ‘wrong’ and ’should’ - a position I do not take. We all have to decide what works for us. I am partial to ChiRunning due to my own success implementing its simple principles and their benefits. My experience is higher and higher levels of effortless running with virtually no recovery; and the elimination of all aches/pains and injury. Perhaps there is just one ChiRunning concept that will make all the difference for you. Or perhaps there are more of these time-tested principles of nature that can be helpful. After all, we are talking about running more ‘naturally’. Proactively applying principles of nature seems like it could be an efficient approach to moving in that direction.

[Note: If you are a walker (aren't we all ...), then ChiWalking is a great way to apply the same principles of nature to walking and hiking. And applying more focus to walking can lead to higher levels of running technique since we get to practice our running all day long].

Please share your thoughts and any questions in a comment below.

Enjoy,
David Stretanski
ChiRunning®/ChiWalking® Certified Instructor
NJ/Northeast USA

I was first exposed to barefoot running as a kid - I ran around the woods behind my home in my bare feet, with much encouragement from my mom. I remember the weather turning cooler (well, for Texas) and how I could feel the ground getting colder beneath my feet. Fast forward more than a few years to my next encounter - via a fellow triathlete who ran barefoot. Back in 1990 he ran the Seattle marathon when it went along a bike path, and stashed a change of shoes along the way. It was a hot day and he didn’t want blisters. He grabbed his shoes, but it was too hot to put them on, so he finished barefoot. He’s never put another pair of running shoes on again. He was my hero; I was always attracted to the nonconformists in the crowd! Besides, I was wearing orthotics by the time I met him.

My boss at the time had recommended a podiatrist when I complained about low back pain. This fellow said I needed orthotics, so I got fitted and stayed with them 12 years! I remember mentioning to him (podiatrist) that I would like to try some barefoot running, like after a workout, and he blanched at the thought. I wonder what he’s thinking now. Fortunately, I took up ChiRunning, got out of the orthotics (which hindered more than helped me), and eventually got curious enough to try some barefoot running.

My first experience was not a great one. I had done a track workout, then removed my shoes, and ran for about 5 minutes in the grass - too much too soon. I felt muscles talking that I didn’t know I had, and my feet were pretty sore, though not damaged. The next time I tried running unshod, I took it more gradually. This time, I had the tools of ChiRunning to back me up, making it much easier to relax my lower legs and move from my core. Over time, I slowly increased the distance, running in Vibram Five Fingers. I did a barefoot running session with Barefoot Ted, and had a blast running completely barefoot around the park, on sidewalks, grass, and up metal stairs! I still wear shoes (I admit - I have a shoe fetish), but I also enjoy a run once or twice a week in my VFFs; I hope to shed those as the ground warms up. The key to success this time round has been following the laws of gradual progress, and maintaining alignment and relaxation - all we teach in ChiRunning!

In going from a more structured shoe to minimal or barefoot, I tell clients (or friends) to take it very gradually and start where you’re at. You want to get good in your technique and then start working your way down to less.  I always say, “Gradual progress, not just an idea, it’s the law!” And always listen to your body! Your feet will thank you!

Running continues to get better and better.  I am running more often and for longer which gives me the opportunity to practise even more.  The habit of engaging my core and staying aligned has become deeply ingrained.  If a run starts to feel like more effort, I automatically check my posture, level my pelvis and try to relax more to let pelvic rotation happen.  I can truthfully say that pelvic rotation is the one focus these days that is guaranteed to reduce my effort and bring my heart rate down.

As I am in the conditioning phase of marathon training, I get to run faster now and then and move through the gears. It feels great to pick up the pace after a long time spent mastering my technique at slower paces and generally building base.  During these runs, again it’s about running from my core and not using my legs to pick up speed. I just lean a little more and relax my hips and legs and speed happens.

This week I had the opportunity to give an introduction on ChiRunning to a great bunch of people.  When I left them, they were very excited and the room was buzzing.  I hope that the runners who were present get to experience injury free running for themselves and that the non-runners will be inspired to take up running.

Running has been all over the news the last few days following a study by Dr Daniel Lieberman, Professor of Human Evolutionary Biology at Harvard University which compares the gait patterns and subsequent impact of runners in shoes and those running barefoot.  One of the findings shows that the runners in shoes had greater collisional forces than the barefoot runners.  Check out the video and listen on NPR. 

Running shoes with their cushioning and chunky heels encourages a runner to land on their heel and heel striking is recognised as being one of the biggest causes of running injuries.  I’m not suggesting that you bin your shoes but one of the principles of ChiRunning is gradual progress and this applies to shoes also.  ChiRunning teaches you how to land on your midfoot and to work on your form first and foremost.  As your technique improves over time, you can consider running in less of a shoe.  Before I knew anything about running technique, I always thought the answer to my many running injuries was in the ‘right’ pair of shoes.  This proved not to be the case and a realisation that only I could make the changes in my own body to prevent injury.

I am lucky enough to no longer need orthotics and be able to run in minimalist running shoes .  I run in Vibram Five Fingers once a week to further hone my technique.

These days I run from my core and the shoes have nothing to do with it!

Happy running.

Michelle

Running with a relaxed midfoot (full-foot) strike allows a subtle forward lean (fall) from the ankles to propel you forward with no resistance. If the legs/feet/ankles are holding tension, then the hinge (ankle) is stiff which acts as a brake against your forward fall. Relaxation also removes a significant amount of stress from the lower legs and feet. The statistics indicate that 65-80% of all runners get injured each year in some way. And most of those injuries are at the knee and below. Could it be that we are asking a relatively small part of our body to do a very big job? If we can relax the lower legs and feet, then we can simply use their structure for instantaneous support … a relatively small job for a very strong part of our body - our skeleton.

My favorite way to body sense running with relaxed lower legs and feet is the Sand-Pit Exercise. The Sand-Pit Exercise is described on page 89 (2009 ChiRunning Book) or page 171 (2004 CR Book). When I first started ChiRunning, my brain was programmed to fire my calf and push off whenever my foot landed. I spent a lot of time running and walking on sand, cinder, gravel and wood chips to help me focus on disengaging my lower legs and feet. Any soft surface can enhance a focus on relaxed lower legs and feet, a one-legged posture stance, landing midfoot and no additional pressure (weight) in the balls of the feet as they are peeled off the ground.

[Another key exercise is the Ankle Rolls Body Loosener. This is described on page 196 (2009 ChiRunning Book) or page 99 (2004 CR Book). The key is to use the knee/upper leg to loosen the ankle. Focus on mentally drawing a circle with the knee on the ground. When? Pre-run, during a running pause, anytime ... the goal is to body sense relaxation vs. tension in the ankles/feet.]

A next level is to practice running on a slippery surface; such as mud, snow and even ice. A slippery surface will provide additional feedback on how you are interacting with the ground. The key to running on a slippery surface is to consider that the surface is only slippery in the horizontal directions. If you can run without horizontal forces in your feet, you will minimize slipping. I focus on running on the solid ground under the slippery surface; and evenly trap the slippery material between the foot and the solid ground. This focus or action is in the vertical direction. See the diagram below.

Even though we are focusing on interacting vertically, we still want to be light on our feet. Much of the focus is still on peeling/lifting the feet up; and when landing midfoot (full-foot) it is just for even instantaneous support. As in the Sand-Pit Exercise, it is very helpful to run across a section of slippery surface and then continue with the same mental focus and feeling as you transition onto a solid surface.

Of course we need to be careful on any surface, but a little adversity can stretch your focus and develop a deeper sense of relaxation in your ChiRunning practice.

Please share your thoughts and any questions in a comment below.

Enjoy,
David Stretanski
ChiRunning®/ChiWalking® Certified Instructor
NJ/Northeast USA

During the second of two loops on a trail around a large lake, I was running along in good ChiRunning style only vaguely noticing the plethora of roots that  covered the terrain. I recall feeling good, moving steadily forward with no apparent worries in the world.  Then, in an instant,  as if hit by a bolt of lightening, I was stumbling and on my way down.  No time to think, I hit the dirt and like a child in a gymnastics class, I rolled forward over one shoulder and was back up and running before I knew what had happened.

“Great roll, dude!” I heard a young runner next to me exclaim.  “Thanks,” I called out as I cleared my head and resumed a good pace. But  inside, I was wondering what had just happened to me. I sure hadn’t seen the mischievious root that had brought me down. What did I do wrong - and what did I do right in rolling and recovering so smoothly.

For me, it was important to learn from the experience so I spent part of the rest of the marathon reflecting, body scanning and generally becoming even more focused and aware of my running form than ever. What I figured out was that on the return of my leg from the back to the front of my stride, I had let my attention wane and had not adjusted for the slightly higher surface of the root. Consequently my toes grazed the top of the root and I lost my balance so much that down I went.

The good news was that due to my ChiRunning form with its alignment, core engagement, physical ease and high degree of overall body balance, I was able to respond intuitively. I unconsciously dipped one shoulder and surrendered to the forward force that I had initiated while remaining relatively relaxed. Presto, I had gone from running to roots to relaxing to rolling to recovery in a split second - and I could thank ChiRunning for the positive process and the outstanding outcome.

I’m very curious what experience readers have had with such trail running spills. What falls have you taken and how did you respond to them? If we are going to be trail runners, “fall prevention” is a key, but the reality is that we have to be ready when the moment comes, when the root strikes  and we go down. At that time, the good running form and high degree of awareness inherent in  ChiRunning are critical.

To the trails we go! Enjoy the trail running journey and good luck with the falls. 

I’ve come up with a few examples of how ChiRunning in the great white north is not only possible but can improve your running form.

• You’ve probably read in the ChiRunning book that one way to practice running lightly is to pretend that you are running on ice. We don’t have to pretend. Running on ice constantly reminds you to keep your feet under your column. If you don’t, you’ll pay the price with a nasty fall.
• The book also mentions using the sand pit test to examine your footprints and flesh out any flaws in your foot-strike. Again, advantage north. Fresh snow works just as good, and you can find it right outside your door. Try being the first on your block to run down your sidewalk, then double back for a peek at your footsteps. Don’t like what you see? Practice until the next snowfall, then check it out again.
• Running in snow and ice forces you to use a shorter stride. Power running just doesn’t work. It’s a great chance to practice your cadence using your metronome. Keeping your feet moving 85-90 strides per minute will help prevent the slogging that can easily occur if you’re not careful.
• Finally, winter is a great time to practice your arm swing. You’ll appreciate the extra warmth you generate by keeping your arms in motion. You legs will love the rhythm-boost too.

ChiRunners in warmer climates may be jealous of our northern advantages. I’m sure you’ll find airfares quite reasonable to visit your favorite  ‘coldspot.’ Right now I’m training for the Frigid 5 on February 7 in St. Paul. ChiRunners from all climates are welcome to come and test their running form!

When January 1st rolled around I decided it was time to add some challenge into my running routine. At the end of 2009 I had been a bit lazy. The distance I was running was much shorter and sometimes I would just opt for walking the dogs. When I did lace up my running shoes I would do shorter runs and work on my running form. Which is a good thing. But, I like variety; so, to add some spice and challenge I started running hill repeats.

Over the years I have done many forms of uphill running workouts.  Some were long continuous hills to focus on distance and build cardiovascular capacity, some were rolling hills and I would alternate between increasing my heart rate when running uphill and then return to my basic aerobic rate on the downhill. In fact, these two workouts are described and recommended in the Beginner and Intermediate Marathon Training Program. It has been said by many coaches “if you want to improve your running, head for the hills”.

Before I launched back into running hill repeats I went back to the basics and brushed up on the different focuses for uphill running form. The ChiRunning Book has a whole section (pages 175-186) that describes running up easy to moderate hills and running up steep hills. Armed with those reminders I have joined a group of friends doing hill repeats twice now and am looking forward to my third workout this weekend.

Yes, I am enjoying running hills again. Part of what is making it fun is being out there with a group. We have a routine that is prepared in advance for us. We don’t have to think or decide what to run. We just do what we are told. There are several sets in the workout and each set includes some combination of short sprint, short run, medium run and then long repeat. We are all at different abilities so I get to observe all the individual running forms … and I see all the energy wasted through a power running type of effort or pushing off from the toes instead of a midfoot strike. I wasn’t going to brag … but I will, because it demonstrates so perfectly the efficiency of alignment and relaxation and the ChiRunning uphill focuses. On one hill repeat I was about 15 yards behind a couple of people so I decided to focus all my attention on one of the new tricks Danny taught us at the Instructor Weekend in November.  The next thing I knew I was alongside them and while they were gasping for air I was quite relaxed. Now how much fun is that?