ChiRunning Simplified!, Efficient and Injury Free Natural Running Form Technique Video

[MrBenhamon]

speed+relaxation=ryan miller

Check out his video:

Smuttynose Palooza Indoor Half Marathon. Uploaded by RyanMillerSP

[RDuong1744]

would you recommend starting to practice chi running if i just got back from an injury? on one hand i want to learn this technique to be more efficient but on the other hand i don't want to injure myself in the process while getting back into shape

[echifitness]

@RDuong1744 Getting back to full activity would depend on what the injury is and how far you have recovered. The ChiRunning approach is low impact, low stress when done properly starting with short distances and no expectation of speed - and then progressing gradually based on your experience.

[klevdav]

Can I heel strike with bent knee landing with my leg under my mass?

[echifitness]

@klevdav It is possible, but not likely unless you engage your shins to raise you toes and expose your heel. Along with the position you noted, relaxation in the lower leg is also important.

[Vo2maxProductions]

"Chi Running" is just a fancy, trademarked title for "Natural Running." Don't overthink it. Try to run on soft, more natural surfaces. I agree with most everything in this video, but "speed" (in terms of ability to run well in 5k through the marathon) is not all about techique...it is about aerobic training, metabolic efficiency, your slow-twitch to fast twitch muscle fiber ratio and how well you recruit those fibers.

[echifitness]

For anyone who wants a physical experience of how a forward position can help you move forward there is a post on by website/blog entitled: "The Physics of ChiRunning, Lean" at /blog/2011/06/22/the-physics-o­f-chi-running-lean/.

Happy Running, (um, subtle falling)!

[leonavis]

Thank you for this! :-)

[liptak15]

Best explanation of ChiRunning ever! Thank you.

[NetworkWellnessCLT]

This is great. As a chiropractor, posture expert, former martial artist - I can tell you this is all right on the money posturally, neurologically, and energetically. AWESOME!! Thanks so much!

[J4kki94]

I came here exited if I were to find out a new better way to run, only to return dissatisfied with the fact that I've actually been running this way all along.

[robertan11651]

I think people miss the point that running is still work and it is going to expend energy no matter what. Leaning foward just allows you to start with the momentum in your favor and also reduces the shock of your foot hitting the ground. When your foot strike is directly underneath, or close to, the impact is absorbed by your skeletal system more than just your hamstrings and quads. It also reduces stress on your knees by keeping them bent and not giving them the chance to hyperextend or lock.

[robertosfield]

@robertan11651 Sorry leaning forward and landing closer to your center of gravity doesn't reduce the landing shock. To understand how it works think about a see-saw, if you have a heavy person and light person on the see-saw to balance you have to move the heavy person nearer to the middle and keep the light person at the end. Now if think about your time on stance, if you land closer to center of mass then to balance you have to land harder to keep things in balance.

[iGirlFriday]

@robertosfield I've been running barefoot for a few years now, and regardless of the physics principles at work, this technique cuts down on the landing shock to knees and hips. This post of yours, proves to me that you've probably never run a step in your life. At the very least, you are not attuned to your own body. Any runner knows that various techniques will impact differently, because they've felt it personally. Your academia is cute, but has no place here...

[robertosfield]

@iGirlFriday I am barefoot most of the day, but when I run I generally am shod in pretty minimial shoes, and do occassionaly run barefoot too. I average around 100 miles a month. Running barefoot is a a great way to learn good running form and would recommend that everyone adds in a little barefoot running into their training, partly for teaching good form, but also purely from the sensual experience that only barefooting can provide.

[NickBrownDotNet]

Ok, sorry so many comments, I think one thing to really consider, is that if you feels a need to lean forward when you run a protocol to re-balance the muscles in the hips is a great idea. ie. stretching the entire anterior chain, namely abs, HFs, quads, psoas, AT, also strengthening the posterior chain. I run my clients through all kinds of stretching, SMR, and also recommend that ALL of them get therapeutic massages. The body is so involved and such a web. You can't ignore any of it!

[NickBrownDotNet]

I would also add that running upright is actually an indicator of the correct balance in the length tension relationships between (simply speaking) the glutes (posterior) and the lower abs/hip flexors/psoas (anterior). Leaning forward is actually an inhibition to proper triple flexion and a stress on the muscles involved in triple extension. It is also typically indicative/result of poor posture, especially in the shoulder complex (in true chicken or egg fashion). I see this a lot in LD runners.

[NickBrownDotNet]

I'm really sorry man, I don't mean to slam you. I'm speaking from experience with a lot of clients. Maybe I don't understand what you're getting at. But this just seems very much contradictory to my experience with the human body. I've worked with a lot of runners with serious problems and helped them correct them. What you are proposing just sounds totally unnatural to me. But if its working for you and clients, totally go for it.

[NickBrownDotNet]

I suppose this is cool in theory but I see some major flaws. First of all, no one runs the way your "upright" runner is depicted. Second, gait analysis is done mostly from a posterior perspective as opposed to lateral so you can see key indicators in the shoulder complex and hips. Third, most knee injuries originate from a shortened and over active glute-med and shin splints etc come from the inability of the anterior tibialis to effectively dorsiflex the ankle. This sounds like a stretch.

[Elantry]

This is sloppy science, but still valid as a pedagogical tool to not overstride. Personally I prefer Good Form to Chi. I know "chi" can simply mean energy, but it has a whole mythological aspect that bores me.

[robertosfield]

A "simple principle of physics" 1:40 into the vidoe is nonesense, there is no pricinple, gravity simply does't pull you forward, it's a vertical force that pulls you downwards.

When you run you lean to balance the external forces, not to generate them. When you accelerate you have to lean so the resultant force vectors go up thorugh your center of mass, when you are running at steady sate you should only lean to counteract wind resistance, and lean more or less are you are out of balance.

[SeleNazzy]

This form of running helped me cure my AIDS.

[ChvyZ28Camaro]

This was a very informative video! Thanks!

[tknig01]

This technique is amazing! I am an amateur triathlete and have always struggled with running. The cardio pain was always WAY higher than when swimming or cycling. After reading one chapter I looked at a posture picture in the book and tried it out on my first run this season. You can FEEL all the principles working, especially lifting the ankles at the back quickly to shorten the pendulum. I was damn fast and so little effort required. With this and TI for swimming i'm all set this season!

[Kosmodium]

This is very helpfull, I'm always getting shin splints, maybe this will help.

[shag813]

Brilliant

[20322Avenue20]

Took a class in Santa Monica last month and I am very happy with the results...

[bodink26]

I started running barefoot, and I naturally went to this form of running. No problems with my knees or back after long runs anymore. Thank you for the video.

[bodink26]

I started running barefoot, and I naturally went to this form of running. No problems with my knees or back after long runs anymore. Thank you for the video.

[joeyyowee]

Eh Pose looks more natural to me than this. If you watch the elite marathon runners run you'll see that their form is more similar to pose than chi. Usain Bolt's form is almost exactly like pose. Bekele's form is also similar to pose.

[jacobsrl]

This is great - just went for a 5 mile cross-country run with lots of hills and trails. I was suprised at how good I felt when I was done. Thanks!

[buenosdias1987]

I like this video, it is very interesting to see how efficient we can make our running style based on simple physics principles! I enjoyed watching this video! Thanks a lot!

[love2run122]

Very helpful. I do wish I saw runners using chi running in practice though.

[kicksboxes]

Thank you for this video. I'm a martial artist, and my instructor teaches the exact same method for leaning forward from a neutral stance to add speed and power to our punches; he calls this 'controlled imbalance'. Your video not only helps me to improve my running, but also demonstrates the principles used in our martial technique. Thanx again.

[Underfighter73]

Awesome video!!! Tnx a lot!

[Demoras]

Thanks for this video! It's very clarifying. I think a lot of this knowledge is also applied in Pose method running, isn't it? :)

[echifitness]

@Demoras Thank you for your feedback. Pose Method and ChiRunning have one common concept to use gravity as in a forward fall. All else is different. There is a recent blog post on my site which highlights just three of these differences.

[Demoras]

@echifitness I read your blog post. Very interesting! Indeed, chi-running is different in the sense that it focuses more on injury-prevention and relaxation, whereas Pose method running probably focusses more on performance. Thanks for the read!

[Thjeko]

@Demoras; You can also check the "Chi running Danny Dreyer" vid on my Thjeko channel, in which I describe the differences between Pose and Chi aswell. This question comes up very often and there are distinct differences between both methods. Not only in background, but also in the way the method is teached, in execution and finally in how it looks. Happy running ;-).

[nathanvasquez1978]

@echifitness I'm about 20 lbs overweight and always wondered why it seems easier for me to run/jog when I slightly lean forward. (i still need to work on the posture though as I think I may look like i'm slouching while i run) Your video confirmed why it's easier and explained the technique thoroughly.

The key is to become somewhat like a running forward slash right? awesome....

.

[echifitness]

@nathanvasquez1978 Yes, the key is an efficient subtle forward lean from the ankles (and not from the waist) while keeping the feet/ankles/lower legs as relaxed as possible. You posture should be tall lengthening the back of your neck - with your shoulders/hips/ankle bones aligned.

Have fun.

[nathanvasquez1978]

@echifitness :: That a good way to point out how to slightly lean forward, from heels up, versus waist up.... I loved doing it yesterday at the treadmill. It was evident that I did not get tired and only had a few rests on throughout the entire workout.

Question: should I slightly lean backward then when running downhill?

[echifitness]

@nathanvasquez1978 In all cases you want to maintain balance w/ your posture line either slightly tilted forward or vertical. In general when going down a hill you will need to lean less to stay balanced. If the hill is so steep you cannot stay balanced w/ a lean, then you run vertical while picking up your feet (on the pedals of a unicycle) quickly.

There are four CR hill techniques: Uphill, Uphill steep, Downhill & Downhill steep. These changes to form are in the resources or most clinics.

[pyramidion]

Great video- thanks for putting it up.

[ywellness]

David, FABULOUS explanation! Thanks.

[rickbowker]

Gravity wants to pull you down not forward, Chi Running is flawed science, the more you lean the greater the impact on your body :[

[echifitness]

@rickbowker In physics a "moment arm" exists when your center of mass gets in front of your feet, resulting in a forward pull. If you choose not to utilize this concept, that is your choice. If you lean too much or from the waist, you will likely create impact with a catch. Note your March 11 blog post shows a picture of 6 elite runners all leaning.

[robertosfield]

@echifitness "In physics a "moment arm" exists when your cnter of mass gets in front of your feet" - yes this is correct, but next yur write "resulting in a forward pull", which is incorrect, moments rotate, so if you land with your feet below or behind your center of mass the moment arm will accelerate you striaght into a face plant. rickbowker is correct, the idea that gravity pulls your foward is very broken, this aspect of Chi Running is deluded and needs to be fixed.

[echifitness]

@robertosfield If you do not wish to utilize this concept in your running, that is certainly your choice.

For the past 11+ years ChiRunning has shared this concept helping people run efficiently while reducing injury. Experts from NASA have confirmed this concept; plus "kindergarden" physics uses the concept by instinct as kids learn to run and walk. Keys to the controlled fall is less lean than you think, relaxation and balance. With it, no face plant.

Again, your choice.

[robertosfield]

@echifitness "If you do not wish to utilize this concept in your running, that is certainly your choice."

None of us can utilise this concept in our runing, it's physically impossible, the law of physics just do not work the way you wish to portray them. You might choose to believe that you can use this concept in your running, but its effect will be a pychological rather than a physical one.

I'll explain a little more in follow comments to fit within the comment character limit.

[robertosfield]

@echifitness "For the past 11+ years ChiRunning has shared this concept helping people run efficiently while reducing injury."

I have no doubt that Chi Running has helped many runners improving their form. However, this doesn't mean the concepts of forward lean and landing under the center of mass have any grounding in reality or have contributed to their improvements.

There are plenty of other positive aspects of Chi Running that explain the benefits, cadence, landing with knees bent..

[robertosfield]

@echifitness "Experts from NASA have confirmed this concept; "

When I read assertion in the Chi Running book I was rather taken a back, as for any one with proper education in mechanics will know that it's wrong. Please bring forth "NASA Experts" and let us see if they'd actually back the concept, or whether they were just too polite to say it's crap. As a little background. I have a Engineering degree from Oxford, so I'd hope that I'm rather beyond the level of "kindergarden" physics.

[iGirlFriday]

@robertosfield Great, you have an engineering degree from Oxford. That is awesome for you. I googled your name, and you haven't finished one ultra... Not even a 50K. Hmmm... So I'll take the running advice from the guy (David Stretanski) that's posted results from six 50 milers, and 30 distance races altogether. When I need engineering advice I'll be sure to look at your vids. Have a great day.

[robertosfield]

@iGirlFriday It doesn't matter how many ultras anyone has done, you can't change the laws of physics by running x number of ultras. Chi Running invents new laws of physics to justify the forward lean, sadly for those who don't understand that this is nonesense come away mislead. As for your googling skills, I've completed 3 ultra events, two 48km and a 66km as well 4 marathons. Not that this has any baring on laws of physics.

[iGirlFriday]

@robertosfield Absolutely it matters how many ultras you've done. I'm not on this page looking for advice on physics. I'm on this page looking for advice on running techniques. NOBODY is on this page looking for advice on physics. So whatever David's misunderstanding of the principles of physics may be, his understanding of technique is superb. I still haven't heard of you...

[robertosfield]

@iGirlFriday Parts of Chi Running are solid, while other parts - such as the stuff about forward lean is nonesense. I point out the flaws so that others know that they should ignore nonescensical elements. I also hope that one day David and Danny might look a bit deeper in actual physics of running as this will help them come up with a better teaching for running form. Surely you'd agree that a revised Chi Running form that doesn't break the laws of physics will be better alround.

[iGirlFriday]

@robertosfield I agree on all of those points. However, the flaws are in the communication, and not in the technique. The "lean" which you believe to be nonsense, is real sort of. It's a matter of body positioning, and millimeters. When I'm on a flat track, I can feel the "lean" as I accelerate. It's the same feeling as I "lean" into a hill... It may not be much of a tilt, but there is something akin to a very slight lean, and I would have a hard time relaying it through another term.

[robertosfield]

@iGirlFriday All humans lean to accelerate and lean back to slow down, and lean into a bend, this is something we all learn when we take our first steps as toddlers. The lean never creates the acceleration though, its actually a subtle play of balance - we we overbalance forword to prevent ourselves from tipping all the way forward we instinctively push off just the right amount. To slow down we lean back then put the breaks on to retain balance. The lean itselves never creates the forces.

[robertosfield]

@iGirlFriday I would also add that we also lean into the headwind when running at a steady state, again this is purely for balance *not* for propulsuion as Chi Running would suggest. A 10 minute mile pace this lean will probably just be abount an inch, twice as fast and the lean will be four times as much.

If there is no head wind and no acceleration there should be no lean whatsoever, so if you are running on a treadmill you should have vertical posture to ensure perfect balance.

[iGirlFriday]

@robertosfield Running barefoot means we don't have the option to "stretch" out our stride as we accelerate. So we turn over more quickly, instead. Haven't you felt that? When you pick up the pace, and it feels as though your chest is just slightly in front of your center of gravity? It feels almost like controlling a fall... This is what David means by "leaning." How would you describe this? What is the appropriate terminology?

[robertosfield]

@iGirlFriday When I run barefoot I do run with significantly higher cadence, probably well over 200 - this feels like a natural response. When shod my cadence is slower varies around 175 to 195 depending on my speed and the terrain. I'm not skilled enough at barefoot to run too fast unless on grass, so far I stick to 9min/mile and slower when barefoot.

As for leaning so it feels like a controlled fall, sounds like your leaning too much, even when sprinting you should remain well balanced.

[funknup]

@robertosfield The pull back of the arms counteracts the forward lean, therefore no face plant. Pure physics in action, not theory.

[robertosfield]

@funknup So if the pull back of the arms suggest in the Chi Running book cancels out the forward lean so you remain in balance, then why lean the body at all?? Surely if you cancel out the lean of torso by the pull back of arms to retain balance then you also have to accept that with you no net lean you have also no net "propulsion", even according the make believe theory put out by Chi Running. The whole posture lean theory is bunk, it isn't even self consistent.

[funknup]

@robertosfield Since you are obviously a Physics Expert, test out your own hypothesis. Try running with a forward lean WITH YOUR HANDS IN YOUR POCKETS. And have someone ready to pick your bloody face up off the ground. Or perhaps you prefer to live in the world of useless theoretical debates instead of actually getting outside and Running. Good luck with whatever you choose.

[robertosfield]

@funknup It's good to see the beginings of critical thinking, still some way to go... rather than vent at me, go look at ChiRunning in more critical way , that way you'll be able to be able to see weed out the good advice from the poor advice. The concept of the forward lean and all the talk about forces in this presentation are wrong, Mr eChiFitness doesn't understand the laws of physics, and has to make up new "laws" to justify the broken parts of ChiRunning theory. I'll explain better above

[cmkotyk]

@rickbowker check out some physics on y- and x-components force. with lean, yes, there is a y-component pulling you down into the earth (that is also present in the upright position) but by leaning you create a x-component that pushes/pulls you forward

[blaineryan89]

@rickbowker Haha OWNED!

[lvarmy2lt]

@blaineryan89 Hahahahaha, SERVED!!!! 

[madogblue]

Good Job on the VIdeo

[echifitness]

Thanks all for your comments on the video. Great to hear you have found it useful.

[JuzTooGood]

i don't understand. how canu move faster if the strides for each leg is lesser than the longer one. can anyone explain to me thanks

[echifitness]

@JuzTooGood Thank you for your question. In many cases it is possible to take shorter, more efficient strides which can reduce resistance to forward momentum - with an indirect result of speed. It is also possible to increase stride length to the rear which can allow a taller 'gear' with limited resistance to forward momentum.

[arungupta]

Excellent video!

[Edsta92]

Basically this is a Powerpoint summary of the book.

Nice intro, but I wished there had been pictures of actual runners using the method.

[RyanMillerSP]

Very clear explanation! Thank you for posting this. Great work.

[lpozzoni]

HI David, I am in the process of becoming an instructor and Mary L shared this video. Great job! Love it!

Looking forward to becoming part of the Chi family soon!

[baskingmcfamily]

Great explanation. Simple and effortless...just like Chi Running! Good job.

[NaturalPace]

WOW....this is fanTAStic!! thanks so much David...I appreciate SO MUCH your help in explaining ChiRunning and this video will certainly enhance what I can offer my clients..

[KeystoClarity]

Wow, thats an awesome video David!

[MarathonTrainingTV]

Really great explanation and video!

[echifitness]

Here is a quick summary of a few ChiRunning points:

- Simple principles of anatomy, of physics and of nature applied to your running position and your running motion.

- The result can be a dramatic increase in Energy Efficiency while reducing Stress, Impact and Injury and of course speed.

Basic ChiRunning Elements:

- Aligned Posture

- Midfoot (Fullfoot) Landing

- Subtle Forward Lean

- Knee Bend to allow heels to float up behind you

- Arm Swing to stay balanced