ChiRunning
Encyclopedia
ChiRunning 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.
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 . In a study by West Virginia University
ChiRunning students reported that they were able to prevent recurring injuries using the ChiRunning Method.
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.
Running
Running is a means of terrestrial locomotion allowing humans and other animals to move rapidly on foot. It is simply defined in athletics terms as a gait in which at regular points during the running cycle both feet are off the ground...
instruction, developed by Danny Dreyer, an American Ultramarathon
Ultramarathon
An ultramarathon is any sporting event involving running longer than the traditional marathon length of .There are two types of ultramarathon events: those that cover a specified distance, and events that take place during specified time...
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
Yoga
Yoga is a physical, mental, and spiritual discipline, originating in ancient India. The goal of yoga, or of the person practicing yoga, is the attainment of a state of perfect spiritual insight and tranquility while meditating on Supersoul...
. 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 . In a study by West Virginia University
West Virginia University
West Virginia University is a public research university in Morgantown, West Virginia, USA. Other campuses include: West Virginia University at Parkersburg in Parkersburg; West Virginia University Institute of Technology in Montgomery; Potomac State College of West Virginia University in Keyser;...
ChiRunning students reported that they were able to prevent recurring injuries using the ChiRunning Method.
Development
After many years of running Danny Dreyer began to study t'ai chi with Master George XuGeorge Xu
Xie George Xu is a professor with the at Rensselaer Polytechnic Institute. After receiving a PhD. in Nuclear Engineering from Texas A&M University, he joined RPI in 1995, where he soon received the NSF in 1999...
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
Total Immersion
Total Immersion is a method of swimming instruction, developed by Terry Laughlin, an American swimming coach. Its primary focus is to teach swimmers to move in a more efficient, natural way in the water...
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
New Balance
New Balance Athletic Shoe, Inc. , best known as simply New Balance, is a footwear manufacturer based in Boston, Massachusetts, United States of America. It was founded in 1906 as the New Balance Arch Support Company...
to promote a running shoe designed for runners that utilize a midfoot strike.
Technique
The instruction focuses on several essential skills.- Body loosening exercises very similar to QigongQigongQigong or chi kung is a practice of aligning breath, movement, and awareness for exercise, healing, and meditation...
exercises are done before running. - Aligning the body in a vertical column.
- Leaning forward while running so the runner is pulled by gravity.
- Running with a midfoot strike.
- Opening the stride out the back.
- Minimizing arm swing and keeping arms from crossing the centerline of the runner's body.
- Maintaining a constant cadence throughout the run (using a metronome).
- Speeding up or slowing down based on the angle of the lean, not cadence.
- Relaxing the body, especially the lower extremities.
- Body scanning to eliminate discomfort, tension, or pain.
- Form focusing to maintain alignment.
Criticisms
ChiRunning is considered less powerful by some experienced runners. 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 UltramarathonUltramarathonAn ultramarathon is any sporting event involving running longer than the traditional marathon length of .There are two types of ultramarathon events: those that cover a specified distance, and events that take place during specified time...
Runner and founder of ChiRunning and ChiWalking - Catherina McKiernanCatherina McKiernanCatherina McKiernan is a former long-distance runner from Ireland, who competed in the marathon, 10,000 metres and cross country....
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.