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 40: First 20-miler, shoes 101

This show, Episode 40, covers a topic that I hoped to never have to address, especially 5 weeks before the marathon: injury, or more specifically, "Runner's Knee." Yes, I am now a sufferer, but feel confident that I know what caused it...and how to deal with it in the critical final weeks leading up to the March 20th event. During the last long run--my longest ever (20.2 miles), I experienced a real problem with my right knee after the 19-mile mark, much like the problem I experienced on the 12-mile run last week, which required 4 days of no running. I did go 8 miles with a tempo run on day 5 with no ill effects--and no pain. Every run is so critical at this point in the marathon training. But remaining injury free is the first priority. I hope to address in the next blog on what I perceive as the cause--and the way to treat it. Stay tuned.

I took R-2 for the first time after the long run and I think I will be buying a couple of packs to use for the last long run in 2 weeks and after the marathon. You will get an update on how that works. For this effort, I think it really helped to offset the fatigue.

The Buckeye update now has information on my last workout, be it a stationary bike ride or a run. Check it out at the left (of the blogspot page) to get an instant view of the details of my last effort. It will change each time I post a new workout.

We spend a few minutes discussing shoes and what is the difference in motion control, stability and cushioned trainers. Depending on your foot type, you probably require a specific type of shoe. If you are new to the podcast--and running especially--I think the comments will prove helpful to you. Email with any questions you have about the topic. I will do my best to give you the best advice I can.

At 19.5, miles, I once again had the right knee to flair up, after running that far with no pain at all. It may require another few days off. I will update you on that in episode 41 next time. I am really having to try to balance injury prevention/treatment with getting in the last critical runs the next two weeks. Bring on the taper!

I appreciate your support. Our listenership continues to grow. I am humbled...and thankful for you listening to the podcast. Please share it with your running friends and drop me a line at the "Email Me" button on the blogspot page. YOU are why I do this and I enjoy your camaraderie more than I can really express.

I hope your training is going well. And as always,

Thanks for sharing some of the road with me,
The 20 Minute Runner

Download this episode (right click and save)

Listen to Episode 40 (click the player below)


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The music heard in the body of the podcast is entitled “Wreck of the Zephyr," by Drop Trio. Check it out at Magnatune Music.

The opening and closing music heard in this podcast is entitled “Point of No Return” by Roger Subirana and is the title cut of the album. Check it out at Jamendo.com.

The background music near the end of this episode is “Long Ride Home," is by John Williams. Check it out at Magnatune Music.

The photos above are of Cindy and I, and Cindy and Odie in the recent light snow we had--the last of 3 snows on successive Fridays.