Here are some of the reasons why I love running so much and have been an active runner for almost 30 years. 

ChiRunning® Clinics and Classes 2025.

I've been working on my upcoming ChiRunning® Clinics and Classes 2025.  

1. Learn the basics of ChiRunning® at one of my 3 hour clinics. Once you've had time to practice it for a few weeks then ....

2. it's time to 'Add-to your toolkit of technique' in a second 2 hour clinic.  Click here for details. 

Alternatively you can book a place on the afternoon Classes (block of 4 weeks) learning the basics. 

New for 2025 is the opportunity of a Chi Tune-Up for those who have attended a clinic in the past and who want to enhance their practice.

Click here for 2025 dates and times.  

Got a query?   Please Leave me a Message! 

Due to increased scam callers these days, if you call me on my mobile and want me to return your call, please leave a brief message so I know you're a genuine caller and I'll be only too happy to get back to you. 

Otherwise you can send your query to my email: effortlessrunning@gmail.com or go to my Instagram or Facebook page and DM me there.

I hope to have the pleasure of sharing the ChiRunning® technique with you!

Cork City Marathon, Half & 10km 2025

Congratulations to everyone who has signed up for CCM 2025.

Maybe you did it last year or maybe this is your first time but either way maybe consider how improving your running technique can help you this year. 

The ChiRunning clinics and classes that I hold here in Cork City, focus on good running technique which will help you avoid typical running injuries as you increase your distance and frequency of running. 

It will also help you to be more efficient with your running so you can run further and for longer.  

These clinics and classes are fun, with lots of exercises and drills to help you really body sense the running technique that will make your running so much easier. 

Hope to catch you at the Cork City Marathon Expo which is on Friday and Saturday!

Click here for more details.

My first 1/2 day ChiRunning® Workshop 2024 took place yesterday down at the Marina area of Cork city where we had a lots of laughs, plenty of fun and everyone made great progress practicing the running technique and here's just two of the reviews I received from participants....

"Honestly that was the best money I ever invested in myself, I have so much trouble with my knees which is detrimental to my endurance races. I actually can't believe how easy it is to run just by learning these techniques! I had so many 'OMG' moments throughout the day. From posture, what to do with my elbows, my cadence and hill training. 

I have never in my life reached the top of a hill and not gasped for breath! To have done that today without it taking a bit out of me was my jaw dropping moment. Ruth is a great coach and communicates in such a way that you easily absorb all the information coming at you. 

The venue/location was good and I would absolutely recommend.  If anyone wants to make their running lives easier, Ruth is your woman!"   Sent by Wella and my thanks to her as well for taking the selfie of the group 😀

And here's Aideen's experience...

“As someone who has fallen out of love with running after recurring injuries, Ruth’s class and patient, personalised approach has reinvigorated my appetite to get back to it and give it another go. My ‘aha’ moment was the need to ‘cooperate’ with the running forces – be that the road or hills. Running should not be about sore muscles and hard effort, it should feel more free and Chi running technique is the answer. The tips and techniques were disarmingly simple and so effective. I can’t wait to get started. Thanks Ruth!”.    Aideen. 

Many thanks to both Wella and Aideen for taking the time to send me these reviews, I'm delighted and happy that they enjoyed the workshop and learnt lots to help with your running technique. 

 Be Seen, Be Safe, Be Well....

It's very important to stay visible when you're out running especially when a lot of running gear is dark clothing.

Make sure and wear High Visibility gear, Reflector bands, Light Vests or head torches to be seen.

Just remember, if you're wearing dark gear you're pretty much invisible.

So be smart, light up!

Testimonial Majella Walsh

I have recently completed the chi workshop with Ruth which was excellent. I had been, up to this point a non runner, as I had always assumed that to run meant you had to endure pain.  Ruth taught me an approach which is more mindful of the whole approach, the road your body and your mind.  Ruth is extremely patient and very giving in terms of advice especially to the novice runner.  I cant recommend  Ruth or the course enough. I now have a set of skills I can take forward to make running more fun. Loose yourself and start to run! 
Thanks Majella glad I was of help to you and in her email Majella mentioned the following....
....I am happy to say I have just done my first chi run and have taken two minutes off my time per km.  
Super progress to drop 2 minutes off per km in such a short amount of time. Well done!

Recent Tesimonial

Hi Ruth

I was extremely impressed with your workshop as I had read the chi running book years ago but never implemented any of the techniques. After attending your workshop I have much more confidence in attempting the chi running techniques.

You explained everything so clearly and comprehensively in so many different ways which assisted greatly in memorizing the various techniques, it's now up to me to practice using them! 

I thought your course was exceptionally good value as you imparted so much information both theoretically and practically. I particularly like the fact that you had allocated so much of the time to practical work as this was most beneficial for me. 

Also it was very interesting to look at the video analysis as this helps again in visualizing my faults and areas that particularly need corrections.

It is evident that you are clearly passionate about the benefits of chi running so the ideal instructor.

I would like to see an intermediate follow up course as i fear I may fall into bad habits and also there is so much more to learn.

Thanks so much and I will be booking in my husband for one if your courses.

E. O'Leary.

Testimonial

Here's a testimonial from Brid who attended one of my recent workshop....

I began running with the Couch to 5K App this summer and all seem well until the 4k mark when my knees started to play up. A friend recommended Chi Running so I ordered the book but then I felt I needed some personal instruction, so I attended a workshop with Ruth a few weeks ago. It was a very thorough workshop full of precise, clear and incredibly helpful instructions and advice. Ruth is a great teacher, very supportive and generous. I would highly recommend Ruth’s workshop to anyone who wants to enjoy running and liberate themselves from injury holding them back.  Brid Corcoran Cunningham.

Thanks so much Brid and I hope to see you chirunning at Ballincollig Park Run!

Is the way you stand holding you back?

Have you ever thought about the way you stand or checked to see how it may be affecting your running?

Think about it, if your upper body tends to lean backwards (against gravity) it may cause pressure on your lower back day to day, but as a runner it will mean you have to work extra hard as you'll need greater propulsion to move forward on flat terrain. Going up hills will be even harder!

I've worked with many runners who are totally unaware they are leaning backwards, they're convinced they're upright until you show them a photo of themselves and as we know a picture never lies.

So stand the way you normally do beside a mirror (to the side) and check  the way your standing. If you're upper body is leaning back you will need to start teaching it to be upright. Come along to one of the listed chirunning workshops as the first part focuses on getting your alignment, balance and static stance correct. 

So don't let the way your standing hold you back, make it work for your running.


 

New to Running? Here's a few quick pointers

To all the new runners out there here's a couple of quick pointers....

1. Get proper running gear it's everywhere now from cheap to expensive, don't wear your heavy cotton track suits and hoodies. Also invest in a baseball hat (keeps the rain off your face) and a windcheater (keeps the sharp wind at bay) in the cold winter days.

2. Less is more! I know you might be looking out at a bleak blustery day but as you run your body temperature will go up and you'll start to melt wearing too much clothes and then you have to dump it or carry it.

3. Don't hold items in your hand like your mobile or water bottle as it can cause and contribute to shoulder rotation which is very hard to get rid of later when you realize your doing it. Get yourself a water belt and get used to it, you don't have to carry all bottles you can reduce it to two as long as they're balanced either side. You don't even have to fill them up fully. Otherwise you can put your bottle somewhere on your loop. But if you keep yourself nicely hydrated throughout the day and if you're running less than 50 - 60 minutes then you probably won't need water at all until after your run.

4. Use a short stride and a high cadence (SPM min 85 per stride or 170 for both) this will reduce heel strike and is more energy efficient.

5. Don't forget to use your arms! 

6.  Look straight ahead, not at the ground and not at the sky, just scan the path ahead.

7. Listen to your body, body sense what's going on while your running, don't overdo it especially in the early stages of running but don't be too easy on yourself too, set yourself targets!

8. The sooner you make running part of your lifestyle the sooner it becomes second nature and give yourself credit after your run for getting up and out there. Well done!