Danny Dreyer
Danny Dreyer, a walking and running coach and nationally ranked ultramarathon runner based in Asheville, North Carolina, www.chiwalking.com. He conducts workshops and lectures at races and other events nationwide.
Many people I know love to run, but hate how much it hurts afterward. I recently heard about a unique approach that offers a solution. Called ChiRunning, it blends the internal power of Tai Chi with the aerobic benefits of running. ChiRunning is a technique that emphasizes proper form, core strength and relaxation, enabling you to run efficiently, safely and injury free, moving with grace and fluidity.
The ChiRunning technique was developed by running coach and ultramarathoner Danny Dreyer as a solution to his own vexing knee pain, which flared up during runs and left him feeling achy and exhausted afterward. He incorporated the practice of Tai Chi into his running and was thrilled to discover that he not only could run without pain, but that his runs left him feeling renewed and energized.
I’ve written about Tai Chi before, of course, but let’s just review how it can pertain to running. It’s an ancient Chinese martial arts practice that uses the power of your mind to harness chi (“energy”) from the body’s center (the core muscle group, which includes lower back and abdominal muscles). According to the principles of Tai Chi, any type of movement, such as running or walking, can draw its strength from the core muscles, not from the legs and arms. Tai Chi helps the flow of chi by teaching the practitioner to maintain a body that is well-aligned, yet relaxed.
Focusing on core muscles for ChiRunning lets runners overcome the two major forces that typically work against them — the force of gravity and the force of the road coming at them. It’s a natural way to run, Dreyer said. Leaning forward reduces, and in fact nearly eliminates, the braking motion of your feet as they hit the ground.
Dreyer said to imagine that your spine is strong — the source of great power — and your arms and legs are loose and light. By maintaining strong posture and relaxing the rest of your body while you run, more energy can flow from your core throughout your body. Since you aren’t using the legs for propulsion, ChiRunning can reduce or eliminate most of the overuse injuries associated with running, including shin splints, hamstring injury, and hip and knee problems, and it reduces pounding so there are no impact (joint) injuries, said Dreyer. Moreover, because your body is not overworked or pounded from the run, recovery time is much quicker, leaving you feeling more energized after your run.
The first step to ChiRunning is learning how to hold a tall, elongated posture while you run, allowing your structural alignment to support your body weight, not your legs. Stabilize your posture by “leveling” your pelvis (consciously lift up the front) while you run. To know how this feels, stand up tall and place your hand on your lower abdomen with your thumb in your belly button and your fingers resting across your lower abdomen. Now, shorten the distance between your thumb and fingers by pulling up on your pubic bone.
Once you have this posture working for you, fall slightly forward, keeping your posture line straight. Picture your spine as a straight arrow that begins at your ankles and ends at the top of your head.
Holding both the posture and slight forward tilt, begin to run. Bend your knees. Lean forward at the ankles, rather than at the waist, to avoid putting unwanted pressure on your back and knees. Keep your hips, shoulders and ankles in a straight line.
Let gravity work with momentum to propel you. Proper ChiRunning form involves a balancing act, explained Dreyer. You’re not leaning too far forward or too far back — just allow gravity to pull you along. With each step, as your heels lift off of the ground, your legs will swing to the rear and your feet will plant underneath you, rather than in front of you.
Relax your arms, legs and everything else. Use your core muscles to maintain your structure and hold your torso straight. Envision your core muscles bringing the rest of your body, including your joints, muscles, arms and legs, along for the ride. Always keep your shoulders low and relaxed.
Quiet your mind. Concentrate on leaning forward, using your core to move you, bringing your focus back to this whenever you begin to strain or your thoughts to wander. This helps maintain proper form.
Breathe. Even, relaxed breathing will give you power and help you stay relaxed throughout your run.
You can also try ChiWalking, by the way. The technique for this integrates Tai Chi and the proper biomechanics of walking — good posture, loose joints, engaging core muscles and relaxing the arms and legs. When you try ChiWalking, “slow it down, be mindful and relaxed, and try to perfect your stride,” said Dreyer. He likens ChiRunning and ChiWalking to other mindful practices such as yoga and Pilates, in which the focus is on technique, not on short-term goals such as running faster, going farther or losing weight. “The pleasant side effect may be that you will get in shape and lose unwanted weight,” said Dreyer.
For more information about ChiRunning and ChiWalking, visit www.chirunning.com.
