ChiRunning - Effortless and Injury Free Running
Ranked #3,300 in Sports & Recreation, #96,045 overall
ChiRunning: A Combination of T'ai Chi and Running
ChiRunning combines the inner focus and flow of T'ai Chi with the power and energy of running. This program offers a real solution to the high rate of injury that plagues the sport of running, in addition to turning your running time into a meditative practice. If you've been looking for a method that will help make your running effortless and injury free, this is it.
Danny Dreyer--creator of ChiRunning, as well as an American Ultramarathon runner and Tai Chi practitioner--points out this sobering statistic: out of 24 million runners and joggers in the United States, 65% will have to stop running at least once a year due to injury. ChiRunning aims to bring the joy back into running by taking the pounding, pain, and potential damage out of the sport.
For all the running enthusiasts out there, there's good news: running can be a safe and effective lifelong program for health, fitness, and well-being, and ChiRunning shows you how to achieve this. And just how does ChiRunning do this? Chi-Running is a bio-mechanically correct running form that is in line with the laws of physics and with the ancient principles of movement found in T'ai Chi. It mixes the best of the East with the best of the West to create a safe, fun, and effective running technique.
Here are the fundamentals of chirunning:
If you're ready to integrate mind and body and get the most out of your running time, just get your ChiRunning book
, ChiRunning DVD
, and metronome
and get started.
You'll find lots more information on ChiRunning in this lens.
Danny Dreyer--creator of ChiRunning, as well as an American Ultramarathon runner and Tai Chi practitioner--points out this sobering statistic: out of 24 million runners and joggers in the United States, 65% will have to stop running at least once a year due to injury. ChiRunning aims to bring the joy back into running by taking the pounding, pain, and potential damage out of the sport.
For all the running enthusiasts out there, there's good news: running can be a safe and effective lifelong program for health, fitness, and well-being, and ChiRunning shows you how to achieve this. And just how does ChiRunning do this? Chi-Running is a bio-mechanically correct running form that is in line with the laws of physics and with the ancient principles of movement found in T'ai Chi. It mixes the best of the East with the best of the West to create a safe, fun, and effective running technique.
Here are the fundamentals of chirunning:
- Great posture
- Relaxed limbs
- Loose joints
- Engaged core muscles
- A focused mind
- Good breathing technique
If you're ready to integrate mind and body and get the most out of your running time, just get your ChiRunning book
, ChiRunning DVD, and metronome and get started.You'll find lots more information on ChiRunning in this lens.
Important!
Strengthen the Mind-Body Connection
ChiRunning can be a meditative practice that focuses your mind, lifts your spirits and opens the flow of chi in your life.
Get into the flow with your running.
Get into the flow with your running.
Here's What ChiRunning Can Do For You:
Learn to run in the way your body was designed to run.
- Injury-free running
- Increase running efficiency
- Increase your running speed
- Run with less effort
- Finish running a pain-free marathon
ChiRunning - The Basic Technique
The primary cause of running pain is bad form and poor biomechanics.
For a lot of runners, the following ailments are common: shin splints, IT band syndrome, hamstring injury, plantar faciitus, hip problems, and, of course, knee injury. ChiRunning will help you eliminate all of these.Danny Dreyer explains that the primary cause of running pain is bad form and poor biomechanics. He adds that by making a shift in your posture and foot-strike, you'll enjoy easier, more efficient and injury-free runs. ChiRunning focuses on natural movment, relaxation, and balance.
The runner's basic stance in ChiRunning reflects the ancient practice of T'ai Chi, combined with commonsense principles of physics, such as leaning forward while running to put less pressure into the foot strike and enabling gravity to do some of the work.
Instead of relying heavily on easily injured parts of the body like the calves, ChiRunning encourages runners to engage core muscles like the abdominals and hip flexors.
The basic technique is the following: you lean slighly forward (while maintaining your good posture) and allow gravity to pull you forward. Then you catch yourself with your feet. However, your foot should land mid-foot, rather than on your toe or heel, which lessens the force on the lower part of your body.
If you land with your heel out in front of your body, your feet are in effect stopping your forward momentum: they're landing in front of your center of gravity. In addition, all of that force comes up your legs and you knees get much of the impact. That's why people get bad knees from running with a heel strike.
When you're moving from your center and allowing the rest of your body to relax, your running is more efficient.
“Approach running as an effortless sport. Cooperate with the force.”
Danny Dreyer - Chi Running
Danny Dreyer is an American Ultramarathon runner and Tai Chi practitioner. He's the creator of ChiRunning.
Danny told his T'ai Chi instructor-George Xu--that he wanted to learn about the aspects of T'ai Chi which he could incoorporate into this running. In Chinese culture, chi is the energy force that flows through all parts of your body. By practicing mental focus and relaxation -- principles from the ancient practice of T'ai Chi - you can train your body to stay centered and relaxed, and to move efficiently.
curated content from YouTube
ChiRunning: A Revolutionary Approach to Effortless, Injury-Free Running
ChiRunning: A Revolutionary Approach to Effortless, Injury-Free Running
Amazon Price: $9.99 (as of 02/17/2012)
This book will give you information about race training, trail running, interval training, and endurance running as well as diet and nutrition for peak performance.
ChiRunning - Basic Tutorial
ChiRunning is using your body in a biomechanically correct way.
Steve Mackel from SoCalRunning.com explains proper ChiRunning posture.
curated content from YouTube
Prevent Running Injuries With These Seven Tips From ChiRunning
1. Danny explains that Master Zhu--his T'ai Chi teacher in Boulder, Colorado--would tell him to keep the spine straight but relax the rest of the body and let the chi flow "like water through a pipe". This principle applies not only to T'ai Chi, but to running as well.
2. It's not about leg strength and leg speed. Let your body be pulled from its center and allow the legs to simply go along for the ride. According to T'ai Chi, your center, or dan tien, is located just below your navel and in front of your spine. The emphasis of ChiRunning is learning how to run from your center.
3. Let go of the "no pain, no gain" attitude that a lot of Westeners have toward sports. You can get the full benefits of a sport with pushing to the point where you feel pain.
4. Aim to establish a clear link of communication between your mind and body. If you pay close attention to your body you will learn what it can and cannot do. This is called Body Sensing. By developing a good communication system with your body you can teach it new skills and habits, without overdoing it and thereby hurting yourself.
5. Relax. Let your speed be a function of your ability to relax more deeply, not your ability to push harder.
6. Lean slightly forward when you run, about a quarter of an inch, and let gravity do some of the work for you.
7. Land on your midfoot instead of your heels, thus avoiding the breaking motion of the heel strike which is common in most runners.
2. It's not about leg strength and leg speed. Let your body be pulled from its center and allow the legs to simply go along for the ride. According to T'ai Chi, your center, or dan tien, is located just below your navel and in front of your spine. The emphasis of ChiRunning is learning how to run from your center.
3. Let go of the "no pain, no gain" attitude that a lot of Westeners have toward sports. You can get the full benefits of a sport with pushing to the point where you feel pain.
4. Aim to establish a clear link of communication between your mind and body. If you pay close attention to your body you will learn what it can and cannot do. This is called Body Sensing. By developing a good communication system with your body you can teach it new skills and habits, without overdoing it and thereby hurting yourself.
5. Relax. Let your speed be a function of your ability to relax more deeply, not your ability to push harder.
6. Lean slightly forward when you run, about a quarter of an inch, and let gravity do some of the work for you.
7. Land on your midfoot instead of your heels, thus avoiding the breaking motion of the heel strike which is common in most runners.
ChiRunning: A Quick Overview of the Technique
Here's a quick overview of the technique:Step 1: Focus Your Mind
You need to begin by turning off your mind chatter so that you can listen to your body. Your mind coordinates the perfect run, finding the right speed and tempo.Step 2: Sense Your Body
Practice paying close attention to any subtle messages your body may be sending you. Feel your posture, feel your foot hitting the ground. Do you need to make any changes to the way or speed in which you're running? ChiRunning will help you to develop body sense.Step 3: Breathe to Tap Into Chi
Breathe deeply into your lower lungs to make sure that you're getting as much air as you can. To practice belly-breathing, stand or sit and place your hands over your belly button. Now purse your lips as if you're trying to blow out a candle, and exhale, emptying your lungs by pulling in your belly button toward your spine. When you've blown out as much air as you can, relax your belly and the inhale will occur naturally.Step 4: Relax Your Muscles
Relax. Drop your shoulders. Smile. When your muscles relax, oxygen can enter muscle cells much more easily than when your muscles are tense. Anywhere you have tension will cost you energy and will restrict your movement.Step 5: Practice Good Posture
Good posture is the cornerstone of ChiRunning. When your posture is correct the chi can flow unhindered. Your body has a centerline that runs from head to foot: proper posture means that your shoulders are over your hips, which are over your ankles, so you're completely aligned. When you're aligned your weight is supported by your structure, rather than your muscles having to do it. Running with your posture out of alignment creates tension and fatigue.Step 6: Start Slowly
When you begin to run, take it gradually. Practice your posture, focus your mind, sense your body, and practice deep breathing. Take it one step at a time.
Useful ChiRunning Links
- Mindful Chi Running
- To run without injury, take a lesson from the Far East. Get focused, loosen up - and get out there.
- Chi Runners Poised for Softer Landings
- Longtime runner and physician Mark Cucuzzella has focused on improving his technique to prevent injury. After he was diagnosed with arthritis in his toe joint, several specialists advised him to give up running. But Cucuzzella was determined not to quit.
- Chi Running
- As an avid runner for many years, I've suffered through the gamut of injuries associated with this high-impact sport -- stress fracture, plantar fasciitis, IT band injuries, knee pain and bursitis. The countless specialists I've seen all seem to agree that this is the price you pay to participate in a dangerous sport.
- How to run, meditate, and not get hurt
- Article written on the popular blog BoingBoing about ChiRunning.
“Running is natural to the human body, it shouldn't be something that injures you.”
ChiRunning DVD and Audio CD
Get the DVD as a companion visual guide to the book (for those of you who are visual learners). In addition, you can get the Audio CD if you want moment-by-moment instructions as you're running.
Reasons to Run
To improve your health and get fit.
When you run your heart gets stronger, your bone d more...1 point
To lose weight.
Running burns lots of calories and it's an inexpen more...0 points
To increase confidence and self-esteem.
Running teaches perseverance and consistency, whic more...0 points
Chirunning is fun!
I love getting out and leaning forward to let grav more...0 points
Metronome
Seiko DM50S Clip Digital Metronome (Silver)
Amazon Price: $15.19 (as of 02/17/2012)
Being able to maintain a steady cadence at any speed is a key component of efficient movement. The metronome is a great way to maintain a sustained steady pace.
In ChiRunning, your cadence always remains the same while your stride length changes relative to your speed. To become an efficient runner, one must learn to relax at one's optimal cadence while allowing the stride to lengthen or shorten as necessary.
Your Current Running Status
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Run a Pain-Free Marathon With ChiRunning
ChiRunning Pain-free Beginner Marathon Training Program (Marathon Programs)
Amazon Price: $39.95 (as of 02/17/2012)
More on Running a Pain-Free Marathon
Here are Two More Great Books to Help Your Prepare Your Marathon Strategy
What if you just want to walk? You can still get the benefits of this great program with ChiWalking.
For Those of You Who Just Want to Walk: There's ChiWalking
Open the flow of chi in your life with ChiRunning.
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Thank you for stopping by!
Everyone is welcome to comment, including nonsquidoo members.
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bloomingrose
Oct 22, 2011 @ 12:12 pm | delete
- What a good idea! I love the idea of combining TaiChi with running. Both powerful methods to health.
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Milan Scott
Apr 29, 2011 @ 3:58 pm | delete
- I think injuries should never stop people from doing what they love. I've had a DePuy Pinnacle hip implant in the past and have undergone several sessions of rehab to help me get back to my pre-surgery fitness. Although I will never be fully the same, I am once again able to run and join marathons. And from people's concerns regarding the possibilities of a DePuy Pinnacle Recall, I have been very careful with my trainings and marathons to avoid any hip and leg injuries.
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DimaK
May 28, 2010 @ 4:57 am | delete
- This is a fantastic lens. Over the past few years I've suffered from numerous sports related injuries, fortunately none too severe. The truth is, most people don't learn enough about how to run properly and as a result, end risking injury. Unfortunately, that's exactly what happened to me, but I've found a great resource for how to stop shin splints so I'm getting that handled now. With the aid of what I've learned in Chi Running, I'm hoping that this case of shin splints is the last time I'll have to put up with running injuries.
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runningbeginner
May 27, 2010 @ 4:03 pm | delete
- Thank you for sharing this! I'm just starting back and, as a very heavy Clydesdale, running with low impact is very important for me. Also, this ties in well with things I've learned about Total Immersion swimming.
Also, as a newbie to Squidoo, this shows me how far I have to go with learning to create great lenses. Thanks!
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daria369
Jan 12, 2010 @ 8:10 pm | delete
- In my opinion everything we do should be fun (including exercising), instead of torturing or forcing our bodies into exhaustion and injuries. Great lens, all stars!! :)
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by Marelisa
Marelisa
Hi, I'm Marelisa Fabrega. I blog over at Abundance Blog at Marelisa Online.
I hold a Bachelor of Science in Business Administration from Georgetown...
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