Participation in one of the Chi Running workshops is an investment in your health and is (approx.) equivalent in cost for two physiotherapy, sports massage or acupuncture sessions. However an important additional benefit to your investment in the workshop is that you learn to run in a way that prevents injury and is energy efficient, so it's an even greater investment in your long term health!Friday, 27 September 2013
Invest in Your Long-term Health
Participation in one of the Chi Running workshops is an investment in your health and is (approx.) equivalent in cost for two physiotherapy, sports massage or acupuncture sessions. However an important additional benefit to your investment in the workshop is that you learn to run in a way that prevents injury and is energy efficient, so it's an even greater investment in your long term health!
Tuesday, 27 August 2013
Post Run IT Band Stretch
For those of you out there who aren't chi running yet and are training for a marathon here's a great post run IT band stretch that will help you as your increase your mileage:
Standing in your best posture (aligned, balanced, tall) take your right foot and hook it around the back of your left foot so it's now to the left of your left foot. Then a bit like a ballerina (left arm relaxed and down or on your hip, right arm extended overhead towards the left) gently bend to the left, stretching the right hip area and your IT band. Count to 30 but if you find it too hard, do a count of 10, come up and relax, do another 10 and another 10. Don't forget to breath during the stretch.
Then do the other side... so take your left foot and hook it around the back of your right foot so it's now to the right of your right foot. With right arm relaxed and down or on the hip the left arm extended overhead towards the right, gently bend to the right, stretching the left hip area and your IT band. Count to 30 but if you find it too hard, do a count of 10, come up and relax, do another 10 and another 10. Don't forget to breath during the stretch.
Standing in your best posture (aligned, balanced, tall) take your right foot and hook it around the back of your left foot so it's now to the left of your left foot. Then a bit like a ballerina (left arm relaxed and down or on your hip, right arm extended overhead towards the left) gently bend to the left, stretching the right hip area and your IT band. Count to 30 but if you find it too hard, do a count of 10, come up and relax, do another 10 and another 10. Don't forget to breath during the stretch.
Then do the other side... so take your left foot and hook it around the back of your right foot so it's now to the right of your right foot. With right arm relaxed and down or on the hip the left arm extended overhead towards the right, gently bend to the right, stretching the left hip area and your IT band. Count to 30 but if you find it too hard, do a count of 10, come up and relax, do another 10 and another 10. Don't forget to breath during the stretch.
Monday, 26 August 2013
Golden Arches: Human Feet More Flexible Than We Thought,
Article by Deborah Franklin,
The healthy human foot's outer arch may be more flexible than previously thought....
.....There was nothing wrong with any of these feet, the scientist emphasizes. It's our definition of normal that needs to change.
"A sports shoe with a lot of arch support might not be such a great idea," he says. A bit of cushioning is fine. "But I'd look for a shoe that lets your toes wiggle and doesn't constrain foot motion. You want your foot to be able to move and flatten because that's what it's designed to do."
Click here for the full article
The healthy human foot's outer arch may be more flexible than previously thought....
.....There was nothing wrong with any of these feet, the scientist emphasizes. It's our definition of normal that needs to change.
"A sports shoe with a lot of arch support might not be such a great idea," he says. A bit of cushioning is fine. "But I'd look for a shoe that lets your toes wiggle and doesn't constrain foot motion. You want your foot to be able to move and flatten because that's what it's designed to do."
Click here for the full article
Saturday, 3 August 2013
Marlay parkrun - weekly free 5km Timed Run
What a great idea the parkrun is and the perfect way to get people up and out of their beds early on a bright sunny morning to meet others in one of Dublin's finest parks.....I went along for a peek this morning and was pleasantly surprised at the turn out on an August bank holiday weekend! Very well organized, great atmosphere and so good to see people taking an interest in running to keep fit.
The run starts at 9.30am and afterwards many enjoy a well earned coffee in the Marlay Café or go to the market beside Marlay House where there are lots of goodies for sale from coffees to freshly baked breads/cakes, fresh fish, butchers, heaps of fresh fruit, every kind of olive
and so much more! Well worth a visit if you're in the area, I'll definitely be back.
Click here to bring you to Parkrun/marlay website where you can register online.
Thursday, 18 July 2013
10 Good Reasons to get Walking or Running
Here's my top 10 Good Reasons to get up off the couch and get out there Walking or Running...
1. When you exercise you release endorphins which make you feel happy.
2. It's therapeutic as it helps clear the mind and de-stress.
3. It stimulates many organs like your gut (improves your daily constitution), sinuses (clears them out), heart (keeps it pumping strong) etc...... keeping them all working better!
4. For many females it reduces menstrual cramps and the number of days...can't argue with that.
5. Lose weight, tone up and improves self confidence.
6. Increases energy.
7. Helps you stay looking younger.
8. Promotes better sleeping.
9. Makes you feel part of a community as you interact with people when your out.
10. Expels toxins through sweat and promotes stronger bones and joints.
...so, what are you waiting for?
1. When you exercise you release endorphins which make you feel happy.
2. It's therapeutic as it helps clear the mind and de-stress.
3. It stimulates many organs like your gut (improves your daily constitution), sinuses (clears them out), heart (keeps it pumping strong) etc...... keeping them all working better!
4. For many females it reduces menstrual cramps and the number of days...can't argue with that.
5. Lose weight, tone up and improves self confidence.
6. Increases energy.
7. Helps you stay looking younger.
8. Promotes better sleeping.
9. Makes you feel part of a community as you interact with people when your out.
10. Expels toxins through sweat and promotes stronger bones and joints.
...so, what are you waiting for?
2012 Scientific Study shows ChiRunning Technique Reduces Impact
"The recent UNC scientific study confirms years of our clinical experience." says Dr. William Mullins at the Center for Rheumatic Diseases and Osteoporosis in Bethesda, Maryland.
"Chi Running is a unique running style that causes less stress for lower extremity joints and supporting structures than any other running technique. Chi Running reduces the risk of running injuries, and increases the chance that we can continue running into our 80s. I routinely recommend the ChiRunning workshops or DVDs for my patients who run for exercise."
The following are the Key Findings:
ChiRunners:
The study, A Comparison of Lower Extremity Joint Work and Initial Loading Rates Among Four Different Running Styles, (Goss, 2012) compared four common types of running styles:
TSR – Runners with a rearfoot strike and wearing traditional running shoes.
MSR – Runners with a rearfoot strike and wearing minimalist shoes.
MSA – Runners with an anterior (forefoot) strike and wearing minimalist shoes.
CHI – Runners in this group were proficient in the Chi Running technique with a midfoot (full-foot) landing in both traditional and minimalist shoes.
Click Here to go to the ChiLiving website for more details on the 1-year study at University of North Carolina at Chapel Hill, USA.
"Chi Running is a unique running style that causes less stress for lower extremity joints and supporting structures than any other running technique. Chi Running reduces the risk of running injuries, and increases the chance that we can continue running into our 80s. I routinely recommend the ChiRunning workshops or DVDs for my patients who run for exercise."
The following are the Key Findings:
ChiRunners:
(1) Experienced the least amount of impact.
(2) Experienced a smoother landing without the jarring most commonly attributed to heel striking.
(3) Landed closer to their center of gravity.
(4) Showed the least amount of Maximum Braking Force upon impact with the ground.
The study, A Comparison of Lower Extremity Joint Work and Initial Loading Rates Among Four Different Running Styles, (Goss, 2012) compared four common types of running styles:
MSR – Runners with a rearfoot strike and wearing minimalist shoes.
MSA – Runners with an anterior (forefoot) strike and wearing minimalist shoes.
CHI – Runners in this group were proficient in the Chi Running technique with a midfoot (full-foot) landing in both traditional and minimalist shoes.
Click Here to go to the ChiLiving website for more details on the 1-year study at University of North Carolina at Chapel Hill, USA.
Tuesday, 11 June 2013
Chi Running in Dublin
The upcoming Chi Running Workshop in Dublin on Saturday 24th August will take place in Terenure Village, Dublin 6. We'll be in the Memorial Hall while learning the technique and outdoor in the picturesque Bushy Park for some fun drills, exercises and practice running. Possibly a picnic lunch weather permitting :-)
Don't miss out on this opportunity to learn how to make your running easy, energy efficient and prevent injuries.
Last minute bookings email: effortlessrunning@gmail.com
Monday, 10 June 2013
Chi Running: Sustain fitness long term....by Amanda Phelan, Irish Independent
Click here for the full article feature by Amanda Phelan
Tuesday, 21 May 2013
Interview with Danny Dreyer founder of the Chi Running Technique
Sit back and relax with a cuppa to listen to this great interview with Danny Dreyer founder of the ChiRunning and ChiWalking technique. Click here.
Friday, 17 May 2013
No Pain and Lots to Gain from good Running Form.
Just because some people believe running must be hard doesn't mean it has to be, in fact it's the opposite!
Running does NOT have to be hard, just ask any experienced Chi Runner and they will tell you how easy and enjoyable their running is. There is No Pain and Lots to Gain from ChiRunning!
Running does NOT have to be hard, just ask any experienced Chi Runner and they will tell you how easy and enjoyable their running is. There is No Pain and Lots to Gain from ChiRunning!
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