The 20MR Episode 61: Chi Basics #2, "How to correct overpronation"

It's official, as the opening tag to Episode 61 states: I am now a convert to Chi Running. While it has taken me 6 weeks or so to admit it, I fully endorse this new-found method of running form. The pros are simply too great: less injury, more energy, more efficiency, and quicker recovery, just to name a few. If you have not followed the last couple of episodes related to the Chi Running concept, you might want to do so now, especially #s 57, 58 and 60. You might want to listen to those first before hearing this one.

I am at the beginning of several weeks of discussing the technique and philosophy relative to Chi Running. Danny Dreyer, author of Chi Running, and our instructor in the videos I am sharing at this blog, is the founder and "guru" of the method. Check out his website at ChiRunning.com.

This episode covers how to correct overpronation--and supination as well for that matter. We discuss in some detail:

1. How running with our feet pointed at an angle creates tension in the knees and hips, thus producing problems. This is the basic problem with pronation.
2. The importance of running with the whole leg pointed straight ahead, not just the feet.
3. The necessity of balancing the feet, virtually eliminating pronation at the source.
4. How to level the pelvis.
5. The art of balancing our feet.

After the discussion, we also throw in an update on my most recent venture: Jalapeno Jelly. It is not as firm as I'd hoped, but very good, none-the-less. We close with some emails from listeners. Thanks for the feedback.

While you're here, why not click the "email me" button and send me a photo to post at this blog with the other 20MR podcast listeners. I would love to have a snapshot of you, whether you're running or not. Be sure and include your name and where you run.

Finally, please share the podcast/blog information with your running friends. New listeners are coming on weekly; I'd appreciate your help in getting the word out, especially for others who may be experimenting with the Chi Running method.

Are the podcasts helping you? Let me know. Is the discussion of Chi Running helping you to run more efficiently and with less injury? I want to hear from you. I will be glad to share your feedback in an upcoming episode. So, be sure and practice your Chi, and as always,

Thanks for sharing some of the road with me,

The 20 Minute (Chi) Runner

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The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.

The song heard in the body of the podcast is entitled "Water's Edge" by Simon Fagan. Check it out at Music Alley.

The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

The transitional piece is entitled "The Long Goodbye" by Wendy Wall. Check it out at Music Alley.

The 20MR Episode 60: Chi Basics #1, "How to avoid heel strike"

We begin our in-depth look at the basics of Chi Running in this, Episode 60. I plan to look at one element per episode over the next several weeks, culminating in a summary episode on the basics of Chi Running. Please check out more information on the topic at Danny Dreyer's website, ChiRunning.

We will be starting some short tempo running later this week, as the fall race season heats up. I may do 2 5Ks and hope to the Cannonball Half again in October. But in the meantime, I continue to learn about--and practice--Chi running. While I am no expert, I do believe in its benefits and look forward to sharing even more with you as the upcoming episodes unfold. For this one, however, we discuss the information shared in the video above by Danny Dreyer on how to avoid heel strike, one of the most basic elements of the Chi running form. We talk about:

• The causes of heel strike
• How to fix the problem
• Why this matters

We close the episode with a couple of recent incidents that have happened at our house. All I will say here is that they involve Tigger (yet again), a cardinal and a raccoon. Listen to the entire episode to learn more. I think you will enjoy it.

Also, why not send me a photo and a race report? I also would like to hear via email any questions or comments you have about the show--or me. Audio files are welcome as well. I always enjoy hearing from you, the listener. Finally, hop on over to iTunes and give The 20 Minute Runner podcast a review; I'd appreciate it. And tell all of your friends about this, and the next, episodes. If you are new to Chi Running, I think they will be helpful.

David, of the EnerChi Fitness website also shares some comments in this show. Check out David's website and the video link below (video by David) to learn more. And as always,

Thanks for sharing some of the road with me,

The 20 Minute Runner

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Links for this show

EnerChi Fitness website

Efficient and Injury F--r--e--e Natural Running Technique video

Smoking Days Music

The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.

The song heard in the body of the podcast is entitled "Angels of Hope" by Roger Subirana Mata. Check it out at Jamendo.

The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

The transitional piece is entitled "The Long Goodbye" by Wendy Wall. Check it out at Music Alley.

The 20MR Episode 59: Frogs and ways to spice up your routine

We know it's summer when the frogs begin crying for rain. Listen to their plea (mine too) in Episode 59. As summer continues to work towards fall, it's obvious that the dry spells will not last forever. While the cries of the frogs in this episode did not bring rain that night, we did get it the next day, a nice break from the 90+ degree heat and humidity.

A garden update is also given. We are in the process of making jams, jellies and canning all sorts of items. I even give some advice on making jelly. Put it with the info. on Jam last week and you have a good start to making the sweet spreads that you can enjoy long after the fruits of summer are gone.

A portion of the show is also devoted to running, as this is a running podcast :)

That section deals with ways of taking your running to the next level and covers some thoughts by Jeff Galloway, famous for the run/walk method. We discuss the whys, hows and whens of:

1. Hills
2. Speedwork
3. Practice Racing

Finally, we close things out with a couple of emails. One from Colin and one from Cindy. I appreciate the emails. Check out Colin's photo at the blogspot page under the listener photos. Send me yours, along with a short note of where you live and run. I will be glad to add it to the photos and give you a mention in the show.

That sums up this episode, though the information is not exhaustive. It's good to have you for another summer run. And as always,

Thanks for sharing some of the road with me,

The 20 Minute Runner

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Links for this show

Chi Running website

Music Alley, CCL

Jeff Galloway article, "Take Your Run to the Next Level"

Smoke Ring Days Music

The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.

The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

The song heard in the body of the podcast is entitled "Mystery to Me" by Smoke Ring Days. Check it out at Music Alley.

The 20MR Episode 58: Chi, Blackberries and hot weather, oh my!

It's really great to have you along for Episode 58 of the podcast. We are in the midst of yet another heat-wave as I write this, near 100F today. We have had several days near 100 and enough 90+ days to make you sweat just thinking about it. But hot weather brings opportunities as well: Don't get discouraged about your running just because of the heat. Your faithfulness will reap benefits come fall--I can't wait...

The pictures above are of wild blackberries that we picked in my backyard--and the neighbors' (we had his permission). The first is of the berries after they were picked, the second, 5 of the 8 half-pint jars of jam we produced. I give you some information about how to make jam and jelly in this episode...among other things. Yes, we do talk about running; don't worry. Some of the other items include (but are not limited to:)

• Chi running update, how it's going as I experiment with this new form of running--for me, at least
• More information on tackling the heat:

1. Training at 5:00 AM
2. Cross-training indoors
3. Doing speedwork on the treadmill
4. Easing into the heat
5. Having a hydration plan before you start
6. Don't just drink water and
7. Plan to race in cool temperatures

It's always good to have you along. Be sure and check out the links below for more information on this episode. And as always,

Thanks for sharing some of the road with me,

The 20 Minute Runner

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Links for this show

Chi Running website (order the book and other things Chi)

Article about heat from the Bikila Athletic Club in Miami

The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.

The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

The song heard in the body of the podcast is entitled "5 oVer 4" by SpiceHouse. Check it out at Music Alley.

The 20MR Episode 57: Chi Running

I hope you enjoy the picture above. It is the sunflower by my mailbox and has over 20 flowers on it. My neighbor said she has never seen anything like it; I think you'll agree. Welcome to the hot summer of 2010 and Episode 57. It's good to have you along for this run as we travel to our old root, Wallace yet again...

We begin by updating you on my father-in-laws battle with leukemia. He is not doing that well...

NEW to the show? THANKS FOR GETTING ON BOARD! I love getting new listeners and would ask that you share the program with other runners you know! Thanks for downloading and listening. Let me hear from you…

Back home in Tville, we have toms, peppers (pick when I get home),apples (pic at blog last post) and wild blackberries on my cereal for several days. We also have a race report from Jeff. Way to go Jeff!

The bulk of the program is spent talking about the elements of Chi Running, or running from the center (your core). It seems to be working for my sore hips and I recommend it to you. See the links below for even more information. Some of the basic elements:

• Run tall
• Lean forward
• Land on the mid-foot
• Run from your core
• Relax, relax relax!
  

How hard is it to change your running technique?
Some coaches say you can't change your running form, but I don't believe that for a second. But it does take time to break inefficient habits. So, you'll need to slow down your pace at first to focus on the basics. Practice makes perfect. The more you practice, the quicker you'll learn it. For the average person, it takes one to three months for his or her muscles to learn something new.

Devote at least one run a week to technique. Don't listen to music or talk to a friend; instead, think about your body position and alignment and make adjustments throughout your run to stay relaxed and move efficiently.

Learning ChiRunning is like learning to ride a bike--once you get it, your muscles remember the movement, and it becomes intuitive. You'll feel a difference in your body once you get it. Many women have told me they suffer less hip, back and knee pain once they switch to this technique, in addition to increasing their endurance and speed. Hopefully, you'll be able to run for years to come.

I love getting reports from you, including pictures, race updates and anything else. Email me at the button to the left and send me anything of interest. I will plan to include it on an upcoming episode of the show. And as always,

Thanks for sharing some of the road with me,

The 20 Minute Runner

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Links for this show

Active.com article on Chi running

Youtube video on Chi running basics

The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.

The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

The song heard in the body of the podcast is entitled "Gone Train Blues" by Freeky Cleen. Check it out at Music Alley.