The 20MR Episode 64: Chi Basics #5: Summary

Welcome to this summary of Chi Running, the fifth and final installment in the series, Episode 64. We begin on a lighter note: my birthday! A recent party involved everything nautical. As I share in the episode, forward any information on freshwater rod and reel fishing and your experiences with a tropical aquarium if you have them. After updating you on what's been going on in my life--besides running--we get into the meat of this show: Chi Running basics with David Stetanski. His link is in the links section and also included here. It would be beneficial to both view and listen to the video above; I share the audio only in the podcast itself. It is a great explanation of the basic mechanics and benefits of Chi Running. Thanks David for the information.

One of my favorite running podcasts, "The Running Podcast" hosted by Coach Jeff Smith from Australia is also highlighted. I share a recent audio clip that Jeff was gracious enough to send in response to my desire to hear his take on this whole Chi Running concept. As always, Jeff brings us to a point of great perspective, something that is always needed in running--and life. Thanks Coach Jeff. Keep up the great work on the podcasts.

Finally, we close the show with a couple of listener comments from Bill, aka "Big Bill Runner" (always good to hear from you Bill) and Jeff of the "Run2feelyoung" blog. Kudos to you as well Jeff; good luck on your 10-mile race.

Why not take a minute and drop me an email at the "email me" button? Send me a photo, race report, audio file of whatever is on your mind, or a combination of some sort of the things just mentioned. I promise to include your correspondence in an upcoming episode and here at the blog if appropriate. Also, comments on the show at iTunes are always welcome. Thanks for listening, 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 "Better Days" by Black Velvet Elvis Check it out at Music Alley.

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

The 20MR Episode 63: Chi Basics #4, "Core Strengthening Exercises"

Core Exercise #2, "The Bridge"
Core Exercise #3, "The Leg Lift"
Core Exercise #4, "The Butt Walk"
Core Exercise #5, "The Chair Exercise"

Thanks for stopping by for Episode 63. As the above clearly implies, this one is about strengthening the muscles used most in Chi Running: the core. Be sure and check out the links above for the exercises. They will make a difference in the way you run.

I have been asked lately as well about me. While I do not really like to say very much about myself, I do oblige those asking by sharing some of my background just a bit. In return, I would like to know something about you. Send me an email, or connect on Twitter. Simply follow the links on this page.

We also have a couple of emails to share. Thanks to Chris and Fred for contacting me. Fred's picture appears in the listener photos to the right. Why not send me a photo along with your email or Tweet? Anyway, Fred shares the link to download audio on Chi Running. Check it out here. Thanks again Fred for the encouragement and the link.

From there, we get into discussion of the exercises. This run ended up being a bit shorter than planned, due to 85 degree temp. and tremendous humidity. But--we made it. And so will you. With that being said, let me say, as always,

Thanks for sharing some of the road with me.

The 20 Minute (Chi) Runner

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Links for this show

Dragon dictation software

The "BQ or Die" blog

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 "Won't Let Go" by Roger 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 "Drive In Picture Show" by Craymo. Check it out at Music Alley.

The 20MR Episode 62: Chi Basics #3: "How to use and improve proper posture"

Welcome to another Chi Running discussion in Episode 62. But before we get into that, we share a recent trip home to Wallace, the place I lived for most of my growing-up years. I caught up with family, ate some seafood and even literally picked up a piece of family history. Listen in for the details.

After sharing my plans for the week, we get into the issue of posture and Chi Running. The basics and benefits are simple:

1. Lengthen your neck.
2. Lengthening your neck results in greater lung capacity.
3. Use your rear-view mirror to reinforce this concept.
4. Whenever you think about it, lengthen your neck, regardless of the place/time.
5. It's all about defeating gravity.

I also share some information from Jeff, over at the Run2feelyoung blog. Jeff is working on breaking 4 hours for his next marathon, as am I.

Coach Jeff from way down in Australia checks in with some information on "Monster workouts." We discuss three of them from episode 12 of his show, The Running Podcast. Thanks, Jeff, for your support and information.

Finally, roadrunn3r checks in with some nice comments at iTunes. If you have not left a review, why not go over to iTunes right now and leave a quick word? I certainly appreciate it. And as always,

Thanks for sharing some of the road with me,

The 20 Minute (Chi) Runner

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Links for this show

The Running Podcast

Run2FeelYoung blog

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 "Swansong" by Roger Josh Woodward. 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 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 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.