Upright Running Versus ChiRunning

The following image by fellow ChiRunning Certified Instructor David Stretanski illustrates the difference between upright or what I call power running (as you need to use the power of your muscles to propel the body forward) versus ChiRunning which uses a controlled forward lean from the ankles to engage gravity which pulls the body forward, allowing the legs to remain to the rear co-operating with the force of the oncoming road.  Thanks to David for making it clearly visible and easy to distinguish the difference between the two. Which way are you running?

Now which way would you like to run?  Click here for upcoming ChiRunning workshops.

New Venue for Chi workshops 2013

Going central.....well a little bit more central Cork than before as regrettably St Dominics is closed for the moment pending plans.

So we're off to the Mardyke area right beside Fitzgeralds Park to Cork County Cricket Club where they've a nice room for the indoor activities and then we've Fitzgerald Park and the Lee area for plenty of ChiRunning and ChiWalking.

Dates for 2013 are booking up pretty fast so don't be disappointed, click here.

RNLI Reindeer 10K Run at Fota House, Cork.

Torrential rain and cool winds didn't deter participants at this year's RNLI charity Reindeer Run at Fota House, Cobh last Sunday. There was a good turn out despite the weather. Shirley and myself (pictured in the car protecting from the elements before the race) raised €545 for the RNLI from very generous contributors, so thanks to everyone :-)

Demonstrating a Core Strengthening Exercise

At last Saturdays group Practice Meet in Fitzgerald Park I demonstrated to the group how to develop and work the core area with this exercise which we also call the table lean exercise.

The following is also another great exercise to strengthen the lower abs, illustrated by one of my fellow ChiRunning Instructors, David Stretenski

Remember the stronger the core, the better the posture.

Newbe ChiRunners

Another great ChiRunning workshop with particpants at the end of the day ChiRunning, couldn't be happier :-)

Evening ChiRunning Classes

New for 2013

6 week ChiRunning evening classes in Cork 

Details coming soon.

Body Looseners Before - Stretching Afterwards

There has been lots of research into stretching before a walk or run and it is now considered bad to stretch before you exercise as you may actually injure yourself as your muscles are not warmed up.

With the ChiWalking and ChiRunning take 5 minutes to open up your joints, we call them Body Looseners.

Ankles:

Start with the ankles one at a time. Put your full weight on to one leg with soft knee and gently rotate the other leg ankle, first clockwise and then anticlockwise for 8-10 reps. Then shift your weight to the other leg and do the same with that ankle.

Knees:
Next to the knees, do this exercise with both knees at the same time. Bring your feet close together, bend as if you are going to sit down but don’t, place your hands on your knees and rotate the knees together clockwise and then anticlockwise for 8-10 reps. Make sure the feet stay steady and don't shift.

Hips & Pelvis:
Then to the hips and pelvis, pretend you’re playing with a hula-hoop, again go clockwise and anticlockwise for 8-10 reps.

Shoulders:
Finally bring your hands up on to your shoulders and together roll the shoulders forward and then backward for 8-10 reps.

This will help loosen up the joint areas before your start your warm up run or walk. 

One point it doesn't work better if you do them fast, in actual fact it's better if you take your time and do them slowly.

After a run or walk you should take the opportunity while your muscles are nicely warmed up to stretch your calves, quads, gluets, IT band,

Flat, graduals and hills - vary your training route

Over the past two weeks I've been running on a track to get some exercise before going to night classes and I've noticed a considerable improvement in my time on the track compared to my usual running route which is seriously hilly. Now I knew this would be the case but not by as much as the time I dropped. This is why it's important to vary your training routes as most races have hills throughout them and if you're not used to running up and down hills you're going to be disappointed with your time.

So out of your 5 day training aim for 1-2 track/flat, 1-2 middle flat/gradual hills and 1 with some serious hills, that way you can work on your technique on the flat and gain experience on the hills. 

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?

Get off the balls of your feet!

Ok lets clear up some people's misunderstanding about the footstrike when ChiRunning ..........a physio recently said to me that he wasn't so sure about ChiRunning even though he knows nothing about it (as he told me) but his thoughts were because a client came to see him with lower leg issues because he runs on the balls of his feet........ehh, well I'm not surprised he's visiting the physio!  I told the physio that his client isn't ChiRunning if he's on the balls of his feet that he should be landing with a mid-foot strike (not on the balls of the feet and not a heel strike) as we teach people on the ChiRunning workshops. 

I've also read a few online articles and forums where people mention the lean and running on the ball or front of the foot, this is incorrect. We teach clients to run with a lean from the ankle to engage gravity, centre of body mass is ahead of the feet allowing for a mid-foot strike, not a forefront strike. 

So please, for pete's sake, get off the balls of your feet and land with a mid-foot strike! Remember it's about preventing injury not instigating it.