Chi Running Basics

[aligerous]

I do appreciate the video, however, I also froze the video several times and saw quite a few heel strikes as a few others have mentioned. Thoughts?

[lars74j]

@aligerous If you're midfoot striking in a running shoe with fat heel padding, it will invariably look like the heel is striking first, when in fact you're distributing the force somewhere in the middle. Just my €0.02.

[SVHumper]

her form really doesn't seem to match the principles of chi running

[loki1066]

I'd like to try it with one hand up your shirt and the other in your knickers... This is a very helpful video as far as running goes - but the other bit has to be said.

[tommybrown1948]

I just spent the weekend studying ChiRunning with Kathy and she is the most awesome instructor. I learned so much from her; my running will never be the same. I can assure you she does not land on her heel. I think it is a shame there are some small minded, jealous people who don't really pay attention to this video, but go ahead and post negative comments. It is a shame, because if they really paid attention maybe they would learn something. Coondus..do you have a life..you are pitiful!

[tommybrown1948]

I just spent the weekend studying ChiRunning with Kathy and she is the most awesome instructor. I learned so much from her; my running will never be the same. I can assure you she does not land on her heel.  I think it is a shame there are some small minded, jealous people who don't really pay attention to this video, but go ahead and post negative comments. It is a shame, because if they really paid attention maybe they would learn something.

[ballickmoyler]

i thought this was about running. she didnt run at all.

[djkinney]

Wow. That just looks sloppy. Probably no additional muscle building benefit in the upper body. It's like the torso is just "riding" slack on the legs.

[dwuertz]

oh brother were are't thou

[veotumuerte]

Personally, I believe fartlek running on grass, is the best

type of running, not only for joints, but it's also superior

in terms of anaerobic and aerobic conditioning, and allows

shorter recovery periods. I used this regularly when

training muay thai, and it has a lot more application

than just a long plod. (unless you're training for

a marathon though). Otherwise, is superior!

[thorneer]

So...the secret is to stand up straight. Isn't that what our parents have been telling us all along?

[ThirdEyeLight]

@thorneer

Yes it is! I don't know if you were being sarcastic but most people didn't take their parent's advice and suffer some sort of chronic degenerative posture problems which lead to pain or damage. There is no reason for one to compromise their posture while running, just relax and take it slow. Your results may come slower than if you were to "force" yourself to improve but your potential is greatly extended. In the long run you are much better off doing it "right" than quick.

[ctb619]

We need 'master trainers' to learn how to run now? Fascinating.

[digme1]

@ctb619 LOL

[crimsonmonie]

A heel striker teaching people about chi running...Wow! That's bogus!

[coondous]

@crimsonmonie Do you mean she is running heel to toe? Because she isn't, it just looks like she is.

[pkspidermonkey]

@coondous If you freeze the frame at 19sec, you can see clearly that she is indeed heel striking :/

[kandtwoodworking]

@coondous She's totally heel striking. As a "master instructor," for Chi, someone might want to do a gait analysis of her running. I froze it at 18 seconds and she is totally heel striking. If you think that it just "looks like she is," then you need to look again. If her heel contacts the pavement while her foot is 10 degrees dorsiflexed, she's a heel striker. Her turnover is high and her stride is short, so it actually looks like she's a midfoot strike, which she's not. Pity.

[trufiend138]

of course this is "common sense" jus that some ppl are completely clueless and need instruction...as with most things.

[horta12]

Wow, this woman's full of herself. Just take off your shoes...and you'll naturally run properly.

[josephvijungco]

Very helpful. I just read the "Chi Running" Book. Wish I read this book a long time ago.

[bmwstan]

I have been doing the Chi for about a month, the force of gravity is really strong that is something I didn't realize until doing this. The hardest part for me is that I'm getting a little winded because I am going faster because of the gravity pull. I understand what you are doing and why but it is still an adjustment after running one way for so long. But I can see why this way is the right way.

[dreadgolf]

the posture that we've been talk...Mililtay style....seems to created a ton of anatomical issues

[Rockyzach88]

i almost think a lot of this is common sense. No offense to anyone that had dedicated their time to this.

[mark95427]

The book could be simplified a lot...

Along with reading this book, "Chi Running", I recommend torrenting or downloading (filestube) the video "Evolution Running", also torrent the video "Pose Method" (this video not on filestube).

[Ferlondaferlie]

Wow, that's so much like the position my dressage instructor always talked about! So neat! I love how everything connects...

[EmoBeater18]

did you know walking and running isnt really what it seems? its really more of a perfectly timed and syncronized fall. Thank you Discovery Chanel!!!

[Rockyzach88]

@EmoBeater18 yeah and i guess living is just a slow version of instant death if you want to look at things like that.

[mdangerkalasky]

this is just running.

[TheExPlOiTeDOne619]

Posture with shoes doesn't mix...

[nUaSvAy]

You should't plod forward its not good for your legs. You will be getting shin splints 24/7

[manversion2]

Very interesting and a beautifully succinct explanation of the ChiRunning posture. I am still not quite there yet with perfect form. I think I'm going to have to resort to filming myself at the track to make the final changes.

[modernwarfare2god]

i run how my body wants

[sherpa141]

@modernwarfare2god

I RUN HOW MY BODY WANTS WHEN MY BODY WANTS

[00Gorilla00]

POSE running ftw!

[devilgirlMars]

She looks like Deena Kastor.

[nlm1980]

does it take long to learn and use the technique? iv tried to but i am obviously doing something wrong cos it hurts my hamstrings!!

[cec20500]

if your hamstrings hurt it's probably becuase you are using your muscles to lift you legs rather than using your core. When you engage your core and relax everything else the forward lean is enough to move you forward and you feet should float up rather than need to be pulled. Of course this is a lot easier said than done, just try and focus on keeping you core engaged and your legs nice a relaxed.

[adamchou]

what is the difference between "your feet floating up" and pulling them up? you have to use some sort of muscle contraction to move your feet up so can you please elaborate on what "floating up" means? thanks.

[cec20500]

In the correct posture and using the forward lean correctly, as the rear leg extends out behind you the foot will peel off the floor and lift off with no effort as it gets to maximum rear extension. I think this is one on the key differences between Chi and POSE running. POSE advocates lifting your foot off as fast as possible which might be before your leg is in the natural postion to peel off the ground so you are having to use your leg muscles to do the work.

Does that make sense?

[cec20500]

you can try this quick test to feel the difference. Stand with your feet one in front of the other with the weight mostly on the front foot. First simply lift the rear foot off the ground and feel how the hamstring engages to do this.

Now return to the starting position but this time lean from the ankle so all the weight is over the front foot and feel how the rear foot naturally rolls off the floor with no effort. thats how I learned how to do it.

[adamchou]

thanks, this makes sense now. from your original wording, it sounded you had some secret to make my legs magically run by themselves. too bad you don't =(

[Slapusmaximus]

Hi Cathy, thanks for explaining how to setup good posture/body alignment, very helpful. I had a look at your running technique and if you play it back in slow mo you will see that your pull is late, toeing off, to much vertical oscillation, landing ahead of your hips, and landing on your heels (very noticeable). Also to note that your leg turnover rate seems quite slow (less than 180 strides per minute). I'm not having a pop, just giving some constructive criticism :-) . Regards Slap.

[Digitalbumpin]

Post a video of yourself running before criticizing someone else. Just some "constructive criticism" as you put it.

[Slapusmaximus]

You don't make any sense DB, a person does not need to post a video of themselves running to be able to analyze and give comment on someones running technique. It's not personal or a contest. FWIW, have done loads of vids, and have many of the faults that Cathy is showing in her running technique.

[Digitalbumpin]

Yes they do.

Anyone can repeat what they have read. Let's see YOUR form and technique.

If you can't understand that simple idea I can't help you.

[Kovayne]

I have the book right now(but since i'm more of visual/audio learner it's abit hard for me to learn it)I really hope i can master this form someday(I can't find cheap Chirunning dvd on ebay right now)i want to also learn the Chiwalking after this.

[lenfordbarton]

yup i guess thats why your here right? to set us straight. hehe.

[lenfordbarton]

ya'll are putting too much into this. Chi running? are you serious. this shit is for people who have nothing left to do but come up with crazy "methods" to running. wow, it amazes me. well whatever works for your head i guess...

[synthapete]

Wow, you're absolutely right. I guess we should rethink our lives and do something productive like typing insults on YouTube videos.

[carolinarandy]

ACTUALLY...I'm already running this way. And it is very easy. Also, I have not experienced any back pain or hip pain with running this way. There isn't much to think about. Basically, don't stick your ass or your chest out and stay centered in your hips and over your feet. For people who have done yoga this is actually pretty basic.

[BabyTibbs]

Um, I really don't get it. I mean, for one thing, I am having a hard time getting what she is saying, and if I am doing it right, then it feels pretty tense for running.

And then, after all she said, she still leaned forward and ran, like I do. Um...? Ok, so are we supposed to just basically run like a rag doll, with limbs flailing?

[lenfordbarton]

i agree with mennea

[XCTKD]

Can someone give me some advice? I've been ChiRunning for awhile now but whenever I start to run, I get pain in my lower back. I've looked at all the mechanics of ChiRunning, and I can't pin point my problem.

[loumed206]

The same thing happened to me. Turns out it was because I was leaning from my waist and not from my ankles.

[noneofthbv]

sounds like you may benefit from strengthening your lower back. Try doing some "Bird Dogs" or "Supermans". both exercises are great for your lower back.

[lenfordbarton]

when you run, you don't lean forward. its not good for you. YOu should "run Tall"... when your body is upright like its supposed to be, you're not fighting your basic body mechanics. Look that shit up in Runners world. This "CHI method" is horrible..

[loumed206]

I wish people would stop using curse words in their replies. The Chi method has worked wonders for me. I had to quit running due to knee injuries but, thanks to Chi running, I'm at it again.

[carolinarandy]

What are you talking about? Chi running is great! When she said lean forward she didn't mean while you're running. Uh ... she meant it's that easy to begin just leaning forward a bit. In chi everything is aligned. DUH

[Thaiselle]

If you don't lean forward at all, you won't go anywhere. That's what babies have to figure out to learn how to move. Even when we are walking, we need to lean slightly forward to go anywhere. That's all she is talking about in the video.

[Beethovens7th]

"What ChiRunning is all about is....preventing injuries."

Running of any kind is fundamentally incompatible with preventing injuries. The impact forces involved are too high no matter what you do. If you want to avoid injuries, then don't run.

[Cali4Nio]

I had the pleasure and privilege to have learned from this lady and she's great! Peeps, please don't think you can learn this from a book or a video... you can't. You'll need someone like Kathy to show you, analyze your stance, watch you run, and coach you. It's a slightly different "feel" and form. You will also have to be mindful in maintaining the proper stance. Chi running greatly helped me in last year's L.A. Marathon. I was ill-prepared but got my 12th LAM medal in row, without injury!=o)

[ILS100]

I read the book too, always great theories.

She has serious knee extension in landing and in taking off, I do not think she even knows about this. Foot stays on ground too long.

[maxwest333]

I've read the book, and This is real. After watching this video, I have a learned to use however much energy I want during a run. I used to spill most of my energy after the first mile, and just hang on after. Now, with these principles, "lenghen spine, feet shoulder width, engage lower abs muscle to keep mid-section straight, even and level foot plant, and fall forward into relaxing form. I now have amazing energy at the end of my 5, and 10 k races. (she also has really nice legs)

[guitardude7241]

You don't need to lean down.

[jordanmcvey]

does this work for sprinting?

[obscureluzername]

I keep it ghangstah chi style! lol

[citizenstand]

my stands are total ghangstah chi too!