Chi Running – Lesson 1 – Keeping the Posture

Today was a 4-mile run, which is my normal “baseline” run.  Before I started, I aligned my feet and legs, lengthened my spine, engaged those pesky lower abs, formed my column, pushed my hips back, re-engaged those pesky lower abs, and started off.

As I ran I not only concentrated on keeping the posture in the right place, but I focused on feeling my feet hit the ground all at once – the midfoot strike.  I kept the pace slow.

I did find myself losing the engagement of the lower abs – frequently – and having to re-engage my posture.  Of course, then I had to relax everything except my lower abs.  I have to confess – relaxing isn’t my strong suit.  Normally the word “calm” and my name are never used in the same sentence – unless of course, that sentence is a declarative addressing my lack of calm! 

Take a deep breath and breathe out.  Unclench the fists. Smile.  I’m running, and even with focusing on a new technique, running is something I love.  

Chi Running – Lesson 1 – Engaging the lower abs

A key tenet of Chi Running is the ability to focus.  I did a two mile run focusing strictly on keeping my lower abs engaged throughout the run. 

The focus started even before my run.  I reluctantly dismissed my long-time running partner – my iPod – so that the music would not distract me from my focus.  I did my best to relax everything but my lower abs, and started a slow-paced run. 

It was interesting that, while I focused on my lower abs, I really didn’t pay any attention to what my feet and legs were doing – other than making sure they avoided any patches of ice left from the previous day’s snowstorm.  The air was clear and crisp and the run was really quite enjoyable. 

Tomorrow I’ll do the posture run the authors recommend, which includes keeping the lower abs engaged but also includes all the alignment work. 

Chi Running Lesson 1 – Posture

Posture is foundational to the Chi Running technique and critical to building the strong core muscles needed to run efficiently.  I went through all six steps to getting my posture aligned for running

The use of the word “aligned” is significant.  The objective is to have as many of your body parts as possible moving in the same direction you’re headed.  Makes sense.   Back to the six steps:

Step 1: Align your feet and legs so they face forward.  No ballerina-style turnout allowed.  Check.

Step 2:  Align your upper body by lengthening your spine.  Yep, stand up straight – just like your mother told you.  Check.

Step 3:  Level your pelvis by lifting your lower abs.  Huh?  Until I read the book I didn’t even know I had lower abs.  OK – well, perhaps I ignored them the same way I ignore the rest of my abs.  Not a fan of crunches.   The authors go on to tell me I can feel my lower abs by faking a cough.  Cough – cough – there they are.  Now let me get this straight – I am supposed to consciously engage muscles I only use when I cough or sneeze to help me run.

That’s not all – I am supposed to do this without tightening my glutes.  (I do know where those are.)  The first time I tried to engage my lower abs, not only did I tighten my glutes, but every muscle up the spinal column up to and including pursing my lips.  Deep breath.  Try again.  And again.  And again.  Seems the best I can do is lift the lower abs and then try to relax everything else.  I’ll need to keep working on this.

Step 4:  Create a column that ensures your shoulder, hip, and ankle form a straight line.  After doing steps 1, 2 and 3, look down to see if you can see your shoelaces.  Nope.  Need to push my hips back to the rear.  Interesting.  The authors say that many of us stand with our hips too far forward and that making this adjustment will make us feel like our butts are sticking out.  That’s exactly what it feels like; but the side view mirror does not lie – I really AM straight.  Check.

Step 5:  The one-legged posture stance.  While maintaining the correct posture of steps 1 – 4, I practiced shifting my weight between both legs to feel what the legs and feet should feel like while running.  This emphasizes the midfoot strike, which really means the force of each landing is distributed equally over the full foot.  Why don’t they call it a “full foot strike?”  I may ask them someday.   Check.

Step 6:  The “C” Shape.  This is actually an exercise in quickly aligning your posture, or realigning it mid-run.  I practiced it several times in front of a mirror.  Check.  Practice is over – I’m ready to run.