5 Elements of ChiRunning

This past summer, I had a rather severe running injury, it was so bad that I was out of commission for at least 3 months. Now, this was not my first running injury. I have had a hamstring, achilles tendonitis, metatarsalgia, IT band issue, and hip flexor strain. The irony of this is that I have only been running for five years.

I am happy to say that I am finally on the mend from my last injury, that being said, I really do not want to keep racking up injury. In my quest for finding how to run injury free, I came across an article on ChiRunning.

So what is ChiRunning and how does it improve running efficiency?

ChiRunning is based on movement principles of T’ai Chi. ChiRunning emphasis's is on using proper form, to prevent injury and to be energy efficient. It works because it reduces the impact on your joints and allows your leg muscles to work less when you run.

Here are the basics:

Run Tall.
When you standing straight, your joints are in alignment and your skeleton is supporting your weight. When you run, you want to keep this alignment so your skeleton continues to be involved.

However, for runners it is common for them to slump their shoulders or bend at their waist, which then requires their leg muscles to support most of their body weight, instead of the stronger skeleton. By maintaining good posture, you lessen the amount of work your leg muscles have to do and you move more efficiently.

Lean Forward.
One of the biggest forces we have to fight every day is gravity. Why not make it work for us instead of against us? By adding a slight forward lean when you run, your body falls forward and you use gravity for your propulsion instead of your legs. This lean also helps to keep your body in alignment, with your foot landing under you.

To do this, lean from your ankles, not your waist, and keep your spine straight. The lean is subtle; don't lean so far forward you are out of control or actually falling.

Land on the Mid-Foot.
To keep your posture in alignment--which helps reduce injuries--while you're leaning forward, land with a mid-foot strike when you run. You want your foot to land underneath or slightly behind you, in line with your hips and shoulders.

Run from Your Core.
Many women suffer from hip problems while running, which often has its routes in a week core.  When the core is week it can not keep the hips and pelvis aligned. To reduce injuries, it's vital to keep your pelvis level.   And in order to keep your pelvis level you must engage your core muscles when running.

Here is a little exercise you can do to see how it feels to have a level pelvis: Stand against the wall and try to press your lower back into the wall. Watch what happens to your pelvis. You have to engage your lower abdominal muscles in a vertical crunch movement. Remember that feeling in your body and try to maintain it as you run.

Relax, Relax, Relax.

It's common for runners to tighten up their shoulders or other muscles as they get tired. But all that stiffness and tension wastes energy and makes you less efficient. When you feel your technique slipping, ask yourself: Where am I tense, and what can I do about it?

Sense and respond with the correct adjustments, which might be as simple as straightening your arms and shaking them out or reminding yourself to lower your shoulders.