Chi Running Body Looseners - Video 1 of 3

This is the first in a set of three videos by AllisonsBigToe.com that demonstrate the Chi Running Body Looseners. Video 1 shows: Ankle rolls, Knee circles (rolls), and Hip circles. More descriptions of these can be found on pages 196-198 in the book "Chi Running" by Danny Dreyer. I do these body looseners before every run in my Vibram FiveFinger KSO minimalist shoes. The Chi Running technique recommends, "Do not stretch before you run, stretching before you run can cause muscle pulls" (195).

Category:

Sports

Tags:

• Chi Running
• barefoot running
• Vibram FiveFingers
• half marathon
• training

[AllisonsBigToe]

@TheTrailJogger Glad the videos are useful for you. On my blog below each post you can respond, but you're right, there is no general place to post a public comment; I'm working on that :)

[ProjectAKaio]

great videos! i've been searching around for some on body looseners and these 3 are wonderful :)

[AllisonsBigToe]

@ProjectAKaio Thanks! I'm really glad they are useful for you. There are nine looseners total, so don't forget to check out the other two videos! :)

[echifitness]

Hip Circles:

- Both knees move either clockwise or counter-clockwise. They do not move opposite as you indicate.

- When one knee rotates forward, the other knee rotates backward. They both move in the same circular direction but are 180 degrees out of sync w/ each other.

- So clockwise it is [R knee bent forward, L knee straight], then apart (bow-legged), then [L knee bent forward, R knee straight], then together (knock-kneed).

- Try to make the circles slow & as round as possible.

Enjoy, David

[AllisonsBigToe]

@echifitness Thank you! I tried out all these suggestions, and they really help with the difficulties I was having, especially the ankle rolls. I realize on the Hip Circles I was verbally explaining the technique incorrectly (going back to the book I see that now), but I'm pleased to know I was at least demonstrating the technique correctly with my body. It just feels like the legs are going in different directions because they're moving a half cycle out of sync with each other.

[TheTrailJogger]

Hey Allison. Thanks for the videos. I've recently taken up ChiRunning to try to resolve ongoing calf muscle issues. I am documenting the process on my blog.

FYI, I tried to leave a comment on your blog but couldn't find an option for leaving comments.

[echifitness]

Allison.

A few comments:

Ankle Rolls:

- Start with knees next to each other to put the toe in a more neutral position which creates a rounder circle. A balanced loosening comes from a circle.

- Use the movement of the knee to loosen the ankle. Let the knee do the loosening, forget about the ankle.

- Suggest slowing down will create a deeper effect.

Knee Circles:

- Straighten the knees as they circle to the back.

(continued)