ChiRunning

ChiRunning (CR) is a method of running instruction, developed by Danny Dreyer, an American Ultramarathon runner and t'ai chi practitioner. Its primary focus is to teach runners to move in a more efficient, natural way. The instruction is disseminated in several ways, including instructor led courses, books, and videos.

Principles

CR starts from the basis that traditional running instruction - such as that popular in the running boom of the early eighties - focuses on power and strength to push the runner along the course as fast and as long as possible. CR instead focuses primarily on efficiency and relaxation, and emphasizes form over conditioning; the runner's form is more important than the runner's speed.

The style of running it stresses can be beneficial to entry-level runners and also for distance runners, as the goal is to make running more natural and less painful. CR approaches running as a mindful practice done in the spirit of t'ai chi or yoga. The aim is to become more self-aware and to feel "one with the road." Finish times and pace times are considered less important than improving one's efficiency.

Runners that have been previously injured or sidelined due to injuries claim that they are able to return to running using the ChiRunning technique ^[1]. In a study by West Virginia University ChiRunning students reported that they were able to prevent recurring injuries using the ChiRunning Method^[2].

Development

After many years of running Danny Dreyer began to study t'ai chi with Master George Xu in San Francisco. After several years of Tai Chi he began to combine the techniques used in Tai Chi with his running, especially body scanning and proper alignment. Some aspects of ChiRunning were also influenced by Total Immersion Swimming as created by Terry Laughlin. Subsequently, Dreyer also created a method of walking utilizing the same principles of alignment called ChiWalking. Dreyer and others formed Chi Living, Inc. to commercialize his invention and market instructional materials. In 2008, Chi Living, Inc. began a partnership with New Balance to promote a running shoe designed for runners that utilize a midfoot strike.^[3]

Technique

The instruction focuses on several essential skills.

1. Body loosening exercises very similar to Qigong exercises are done before running.
2. Aligning the body in a vertical column.
3. Leaning forward while running so the runner is pulled by gravity.
4. Running with a midfoot strike.
5. Opening the stride out the back.
6. Minimizing arm swing and keeping arms from crossing the centerline of the runner's body.
7. Maintaining a constant cadence throughout the run (using a metronome).
8. Speeding up or slowing down based on the angle of the lean, not cadence.
9. Relaxing the body, especially the lower extremities.
10. Body scanning to eliminate discomfort, tension, or pain.
11. Form focusing to maintain alignment.

Criticisms

ChiRunning is considered less powerful by some experienced runners.^[4] However, the whole point of ChiRunning is to run in a balanced and effortless manner, rather than in a powerful manner. Additionally, the effectiveness of the midfoot strike is a point of contention among running experts whose experience is in other running styles. Because ChiRunning promotes the use of running shoes with minimal cushioning and no built-up heel, some running shoe retailers find it a challenge to recommend appropriate shoes.

Prominent ChiRunners

• Danny Dreyer Ultramarathon Runner and founder of ChiRunning and ChiWalking
• Catherina McKiernan London, Berlin and Amsterdam Marathon Winner
• Betty Holston Smith Maryland, 70 year old Ultramarathon runner, only female to finish the Pyramids Marathon in Egypt in 1995, inventor of device "gofly" (patent pending) for man, woman or child to "go" on the "fly" (urinate while running) without disrobing.

ChiRunning Links

• Official Website of Chi Living, Inc.
• Danny Dreyer Video

References

1. ^ http://living.health.com/2008/06/09/cool-fitness-trend-chiwalking-and-chirunning/ 21
2. ^ http://www.runwashington.com/archive0209/news/may08chirunning.html?page=news/may08chirunning.html 21
3. ^ "ChiRunning & Mid-Foot Strike Technique". October 12, 2009. http://www.newbalance.com/events/chipartnership/index.php. Retrieved 2010-04-08. 
4. ^ "Can Running Technique Be Taught?". Competitor. May 05, 2009. http://running.competitor.com/2009/05/training/can-running-technique-be-taught_298. Retrieved 2010-04-08.