Chi running (Danny Dreyer)

Differences Chi running and Pose method

People often ask me about the differences between Chi running and pose. Or people talk about Chi running being the same as pose. Although Chi and pose both aim to work WITH instead of FIGHTING gravity, there are many distinct differences aswell. I'll try to mention the most important ones.
Chi aims to land on the midfoot
Pose aims to land over the ball of the foot (BOF)
Chi mentions the shoulders, knees and ankles as a three point alignment to fall from
Pose menstons the BOF, hip and shoulder alignment as the falling position (the pose stance)
Chi cadence is between 170-180 spm, regardless speed
Pose cadence is minimal 180 spm
Chi increases speed by increasing the lean. At the same time, pelvis rotation (around a longitudinal axis) opens up the stride and increases stridelenght
Pose increases speed by increasing the lean (moving the bodyweight further over BOF). Cadence and stridelenght are a by product of lean and will increase with higher speed
In Chi running the foot is peeled of the ground (like a stamp taken from a role)
In Pose method the ankle is actively pulled "under" (towards) the hip by hamstrings
Chi running encourages all movements, all action, all choices to come from the Chi, a center said to be just below the navel and several inches toward the spine. For a better connection with "the Chi", the pelvis should be in level position
Pose method encourages a transfer to minimalistic shoe wear for better perception and to get the best out of good running technique and the learning process to get there
Chi running was kind of indifferent to what shoes to wear, but seems to move to the advice to go minimalistic more and more, since the latest hype about barefoot running ("Born to run") and the Liebermann study

Running Chi, Pose, BK, Evolution or nothing (own style) is up to the runner. At the end, the most important thing is Happy running ;-).

(The vid of DD was taken from the Chi-running website)

Category:

Sports

Tags:

• differences Chi and Pose
• Chi versus pose
• how to avoid heelstriking
• chi
• running

[Pseudopunko]

everything looks about right, but lots and lots of heel strikes and over reaching with the foot foward. I am by no means educated that well on the proper technique, but I did just watch the chirunning intro movie, and it seems that these people are just jogging lightly, rather than leaning forward for inertia to kick in. Please let me know if I am incorrect with this observation, but this is what I can see.

[Thjeko]

@Pseudopunko As a pose coach I'm not in the best position to answer your question, but I see what you see and it struck me as well.

[615ChrisA]

This is moronic. Your lower leg muscles are still activated. This is like saying I'm going to try and do a squat but completely relax my core so I conserve energy. For 1. you can't completely relax, and 2. if you relax all the muscles that stabilize you are bound to injure yourself.

[auggiedoggy]

@smashzilla : I also didn't see the forward tilt and forefoot strike. Am I missing something?

[smashzilla]

Strange. Lotta heel strike seen in the slow-mo

[aa12610]

dnag i just noticed that i do chi running all the time. i guess my body wont be so beat up after all when im like 77 years old!

[love2run122]

a lot of unforgiving bouncing. Arms are doing too much work. Little or no lean.

[garzamma]

he bounces a lot, that definitely goes against chi running...or it should Bouncing is a huge waste of energy type in to the search bar "2 hour marathon" and you should find an excellent video from somax about proper technique

[Choice777]

great info in the description. thanks