Freedom To Run - Ease, Efficiency, Speed

Jon Burdon, Chi Running and Chi Walking instructor based in England and Wales

Freedom To Run - Blog

This blog is all about my journey with Chi Running. I try to discuss all aspects of the practice. I also write a book review for every book I read about running. Please DO post comments below - you don't event need to have an account - just leave your name :)

The Mindful Athlete, Secrets to Pure Performance, by George Mumford

The Mindful Athlete, Secrets to Pure Performance, by George Mumford

Chi Running is purely and simply, in my view, a way of moving mindfully - being fully mentally present in the body and using mental focus as one of the primary ways to improve our running. How do we maximise the positive effect of mindfulness to improve not just our well being, but our level of performance in running? 'The Mindful Athlete,' by George Mumford tackles the subject brilliantly and is sure to become a classic. It's an absolute must read for anyone who is an ambitious runner, and is interested in exploring the mental aspects of the sport. I think we all know that so much of our performance in running is 'all in the mind,' but actually unpicking how to hone our mental landscape can be very slippery. In my experience there are several interrelated pathways here. For example many people, including myself, have benefitted greatly by using sports psychology approaches such as Neuro Linguistic Programming, or other techniques from modern positive psychology. Some people seem to just be born with a huge level of grit and determination - a 'race winning' kind of mindset. My personal feeling is that developing mindfulness based habits has the potential to revolutionise a persons athletic potential. It is my preferred method of 'sorting out my head' as a runner in the long term.

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Finding flow

Finding flow

Last weekend I was on a quiet retreat in Northumberland. After spending a while participating in a discussion I went for a run before night prayers. It was one of those moments when everything flowed and came together. Everything outside was totally and absolutely silent and still. It seemed like all my senses were heightened. I could smell the freshly cut hedges. The only thing I could hear was my own footsteps. I could feel my breath as it filled my lungs and it seemed that I was tasting the air even within my lungs. It seemed more nourishing than normal. As I ran i quickly became able to relax deeper and deeper into a state of joy. I even raised up my arms for a moment out of happiness. Then I just relaxed more, finding balance with my posture line and enjoyed the journey.

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Run for your life

Run for your life
A friend mentioned Dynamic Running Therapy on facebook a short while ago and when the book title 'Run for your Life' grabbed my attention I was immediately hooked. This book, subtitled 'mindful running for a happy life' brings running and therapy together. We seem to be scared of the therapy room (for some reason) in this country. If this is you then you will love Dynamic Running Therapy because it gets you outside! You can also learn the techniques on your own, with a carefully chosen running (therapy?) partner, or through the app. The environment itself has healing qualities, and so does moving through it, so us runners are off to a great start when it comes to mental health. The book explains how to harness and maximise the potential of the healing qualities of running.

As a Chi Runner, I'm always looking for ways to develop mindfulness approaches when I'm out running so it wasn't long before I got in touch with @pullentherapy on Twitter for a tweet based interview. Here are the results.

 







(Sorry for the typo - I meant two words that really strike a chord.)


















I hope you enjoyed reading the conversation as much as did talking to William. I also hope this has encouraged you to look again at the mindfulness element of your running. Mindfulness is right at the heart of Chi Running. Chi Runners believe running can enrich your whole life - not just whilst you are running. As Justin Whittaker puts it here: http://www.onbeing.org/blog/chirunning-a-sitting-meditation-justin-whitaker/

" It's a lot about mindfulness of the body and really feeling what's going on, learning appropriate posture and then relaxing into it. "

I personally think that's just the tip of the iceberg in what Chi Running has to offer. I use regular and specific mindfulness based exercises whilst I running. It's great to be able to add a bit to my collection of techniques. I think it's safe to say I will be blogging more on this subject. If you have any interest at all in mindful running, or in using running to improve mental health then give this book a read.

If you would like to explore this area more, get in touch, or book on to one of my Mindful Fitness Weekends. If you are interested in finding out more from William Pullen about his book and his therapeutic approach, his website is here. I also recommend reading Running with the Mind of Meditation which I have also blogged about.

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6 Reasons I LOVE my local Parkrun

famrun

I go to Huddersfield Parkrun every week and I can't see me ever stopping this fantastic habit. It's not just running ... it's Parkrun. Some of the stories of ordinary people doing extraordinary things are just amazing. One chap is just about to finish running 2000 miles this year after suffering a heart attack on the start line just a few years ago. Then there was the time over 100 people were coached from couch to 5k by Acre Street Runners. Just awesome. If you've not tried it, see if I can convince you ...

 

 

Have I got it right? Have I missed something? I'd love to hear your comments below.

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The Geneva Marathon 8th May 2016 - Review

Why Geneva?

We headed out to Geneva to run Becky's (my wife’s) first marathon. To be honest we hadn’t heard of the event when it popped up in a Facebook advert. We looked at the cost of the event (£50 each) and then waited until Easyjet flight prices from Manchester (£50 each) were announced. It was only when we had worked out the combined price of the race, flights and hotel that we decided it was pretty good value really. Plus, of course, we were really drawn by the chance to visit a beautiful part of the world.
 swissflag

Organisation

 
The way the whole event was organised was pretty much flawless. The registration (also the race finish) is easy to find right in the centre of the city. It was so easy to find your way round as each area (bib collection, race information etc) was all signposted very clearly. Everyone was very helpful and even though we had a few questions these were all handled quickly and efficiently by people who had all the information that they needed to answer our questions. There was plenty to drink, and it was nice to be provided with some free sun block as the forecast was hotter than expected.
 

Photos and Video

The HD quality race video that you receive afterwards was great. We bought the extended version and thought it was worth the money. The photos were also great but it was a bit disappointing that they were all taken in the city and there were no shots of the spectacular mountain backdrop.
 
genevaroute2

Course information

The course was flat. Very flat. The finish is actually 50m lower than the start. There are some very gentle inclines in the first half but these are nothing to make a difference to speed by more than a few seconds. The last half of the race is absolutely pancake flat. It runs along the side of the lake and in to the city centre before a spectacular finish on the Pont De Mont Blanc (the big famous bridge right next to the jet d’eau fountain.) If you are looking for a PB course this could be it, especially as there are relatively fewer runners (less than 2000) compared with most big marathons. That is in part due to the fact that 16,000 people do a wide range of events over the weekend. 6,000 did the Half Marathon and there is also a relay marathon.
 

courseprofile

 

Did we enjoy it then?

You bet we did. The warm air was such a welcome after training in freezing temperatures in England. We also loved running through stunning yellow fields of Rapeseed with swiss villages peeping out and, of course, a backdrop of snowy Alps which kept our attention in the far distance. The atmosphere was very friendly and it was great to be amongst such an international group of runners.
 
genevaroute
 

Hints and tips for anyone considering running

 

Stay central

Even though you will have a ticket for free transport around the city on the day of the marathon, I suggest staying within walking distance of the city centre. We stayed near the airport and although we benefitted from cheaper restaurant prices and it was only a 20 minute bus ride this is a long way when you are tired and you could access some of the city centre hotels more easily.
 

Check the weather

We have very hot (26 degrees) running conditions. In 2015 the weather was very wet and colder. As you would expect with any running event in Spring, be prepared for anything and make sure you check the forecast carefully before you travel!
 

How to prepare yourself for the this race

This is a pb course with relatively less support from the crowd compared with most big city marathons. Get used to motivating yourself and also using the natural environment around you for motivation - there’s enough of that around the course.
 

Remember you are well supported with energy

The aid stations were excellent - water (in cups), isotonic drink, energy gels, crackers and fruit were all easy to access and handed out by really friendly people.
 

It’s in French!

Of course everyone speaks some English but we LOVED the international feel to this event. There were people from a massive range of countries and we all had our national flag on the front of our race number which was great. You might need to be prepared to cheer your fellow runners on in their language but you’ll soon learn what to say just by listening.
 

A final word

This was a very emotional race for me as I ran it alongside Becky who had previously suffered from C.F.S. / M.E. for over 11 years. During that time she couldn’t even walk without becoming exhausted. Crossing the finishing line was such a great testimony to the progress she has made. If you would like to sponsor her to raise money for our local hospice (Kirkwood Hospice) we would really appreciate it.  https://www.justgiving.com/fundraising/Becky-Burdon?utm_id=13
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Why do we struggle to do things that are good for us?

This blog caught my attention. I thought I'd post a response.

The blog suggests that there are three reasons why we struggle to do things that are good for us (eg eat well, exercise.) 1. Lack of Awareness - we aren't aware of what to do. 2. Lack of Permission - we don't give ourselves permission to do what we know is good for us. 3. Obstacles or Road Blocks.

I'd like to respond to both of these thoughts, and then add a few thoughts of my own. My thoughts are based on my personal experiences using NLP (Neuro Liguistic Programming) and Mindfulness techniques.

Lack of Awareness

It's true! we're SO unaware of what  we need to do to look after ourselves. We live in an unnatural and unhealthy modern bubble that is damaging to our bodies and minds. Fortunately the mindfulness revolution is really beginning to spread. Businesses are changing, the government is seeing that there are benefits in the NHS and in education. I've previously written a blog on the subject of mindfulness based improvement in running. I really do believe a mindfulness based approach is an important one here - learning to increase our awareness of the present moment - surely that's got to be a good thing! There are still a great many people charging around unaware that they are suffering from stress and living with a level of pain and discomfort that they simply don't need to.

Like the boiling frog - we are sat in a pan of boiling water (stress) that is getting hotter and hotter and we're unaware of it. Like a frog being dropped in to a pan of boiling water if we took a step back and realised how crazy our lives have become we'd jump straight out of the pan!

Frogs-in-hot-water

 

Lack of Permission

It's true! We don't give ourselves permission to look after ourselves. I actually got hostile looks in a meeting on wellbeing for teachers when I suggested that exercise could be a way to combat stress. It's true though, it sharpens our mind and keeps us calm. The research is there to prove it. But still in many work places you are made to feel guilty for looking after yourself. There's a kind of competition to see who can 'do the most' - and it's not healthy. I'm guessing that if you're reading this then you probably already give yourself a certain level of permission to look after yourself. Maybe it's time to take it to a new level?

3) Obstacles or roadblocks

We all have plenty of these! I think our attitude is really key here. There are so many practical barriers here. I actually think that the WOOP method suggested in the blog might be a really good tool for tackling the next steps your might be wishing to take in your Chi Running if you have been 'stuck in a rut' and not able to motivate yourself to keep focussed. Why not choose a Chi Running focus and give it a go?

The Yoda Factor

The very title of the blog is wrong. The word struggle should probably be banned from our vocabulary. What does it imply? The very word implies that we might not succeed. I'd suggest that we should eliminate certain words from our vocabulary and definitely from our self talk when it comes to looking after ourselves. When you're deciding whether to go out for a long run on a wet night or whether to take an easier shortcut to your route listen to your language. Try ... struggle ... these very words imply failure. Our self talk let's us down. Pay attention to some of yours nonjudgementally and maybe you should think about using kinder words instead.

"Do or do not - there is no try."

- Yoda.

 

 

 

 

 

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I just ran at 4000m altitude ... in London!

I just got back from an inspirational workshop with Patrick McKeown, leading global expert on the buteyko breathing method and developer of The Oxygen Advantage approach to breathing for runners.  The day included a combination of the theory and science behind the Buteyko method and how it applies to running. We had plenty of practical opportunities to practise a range of exercises which help correct dysfunctional breathing and also that simulate high altitude training. This blog is a bit of a mash up of links, quotes, tips and pictures that give a quick flavour of the day.
 
If you're not sure whether this might be of interest to you, Patrick's bio on his Buteyko Clinic website says this:
 
"Did you know that mouth breathing significantly increases the risk of abnormal development of children's faces, crooked teeth, snoring, obstructive sleep apnea, poor concentration, ADHD, respiratory problems including asthma, hay fever and poor sports performance?"
 
During one of the sessions I used a pulse oximeter to measure my oxygen saturation, which went down to 90% - so according to this graph that's 4000m altitude!
 
Oxygen Saturation at Altitude
 
Since reading the book and writing my previous blog on The Oxygen Advantage I have realised that I have been habitually over breathing for the whole of my life, and have already taken steps to correct this and am regularly simulating high altitude situations whilst running through the use of breath holding techniques. The book made a link between many of the health conditions that have affected me throughout my life, and the way I have been breathing, so I'm really hoping to improve my running but also my whole health bu following this method.
 
I particularly enjoyed Patrick's soft, non judgemental and supportive approach. Despite there being a clear history of over breathing in my case, I didn't feel 'like I'd been doing it all wrong' because of Patrick's non-judgemental attitude. He also spent a great deal of time encouraging us to accept our current BOLT (Body Oxygen Level Test) score and habits and just start from wherever we are now.
 
I've also started to experiment with a nose clip from rhinomed to expand my nasal passages and help me nose breathe- thanks for that Patrick!
 
So I'm left feeling really positive about the future of my health, wellbeing and improvement in running. I'm expecting to see some real improvements in my running as well as some great health benefits. I'm also hoping that my children might not go the same way I did!
 
If you didn't make it to the day, here is a graphic that I made from all the notes I took on my ipad. 
 
Photo 28-02-2016 19 26 25
 
A few videos from the day were fascinating. You can watch quite a few of them here.
 
 
 
To finish with, here are a few inspiring and memorable notes, tips and quotes from the day. These are my own notes, so please don't think they are word perfect.
 
When breathing is difficult, the running often isn't the issue .... Everyday breathing is usually the issue.
 
Identify if you have the signs of dysfunctional breathing - breathing through the mouth, dry mouth after sleep.
 
You can tell if someone is a lifelong mouth breather by their facial structure
 
Question. Can you run with absolute relaxation?
 
Light breathing causes more oxygen to be delivered to cells
 
Co2 is needed for oxygen delivery to cells it is not a waste gas
 
Do you understand the physiological aspects of stress?
 
The Oxygen Advantage simulated high altitude training exercises can improve vo2 max and running economy.
 
Remember: With breathing, less is worth more. All authentic practitioners of breathing focus on this.
 
If you can run with every cell of your body, then you will be in a state of complete relaxation
 
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Recovery

In Chi Running we teach the principle of gradual progress (see my recent blog on that subject.) So don't rush from a race straight back to your normal training regime.

Here is a bit of advice on post race recovery. Supplements and Sports Drinks are mentioned, which I believe do have a place for some runners.

Optimising Recovery after a Run

Depending on how seriously you train– recovery from exercise can potentially become a huge issue. 

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Raw Nutrition for Runners

The Chi Running book has a whole section on Chi Living and also discusses diet. Diet plays a central role in becoming a better runner. I recently qualified as a Sport and Exercise Nutritional Advisor and am avidly reading through various books around the theme of nutrition for runners. See my previous blog on Finding Ultra, for example. I'm begining to explore more and more what raw and much less processed food can do for us as athletes (and as human beings!)

I'm going to share a few recipes in the next few blogs. Why not post a photo and comment when you've tried one out?

Paul from Paul Poole Mountainreering has let me share this yummy recipe. Make it today!

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Gradual Progress

I talk to my clients about the idea of gradual progress, but I don't really get enough time to focus in this in depth during a workshop. I've noticed that we all vary in our understand of what gradual really means, so thought I'd write in a bit more detail than my previous blog on this subject.

I'd like to suggest that most running injuries actually come from breaking the principle of gradual progress - people run beyond what their running form is able to deal with - whether that is a change in distance, speed, gradient or just footwear.

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The Mindful Runner Part 3 - Non Judgement

I've just got back from a wonderful 'Introduction to Mindfulness' workshop lead by my good wife Becky, a trained mindfulness teacher. So I'm fresh and full of ideas for how mindfulness and Chi Running overlap (if indeed they differ at all.) In this series of three short articles on 'The Mindful Runner' I have already explored how "mindfulness means paying attention in a particular way On Purpose and In the Present Moment." (Jon Kabat Zinn, Full Catastrophe Living.) This final article focusses on being 'Non Judgemental'.

 binit

Unhelpful thoughts dominate our minds, if we let them. Our thoughts and words create our reality in a very real way, and we are only just discovering in the West the power of the mind and the difference it can make to the body.
I asked Becky to explain how important this principle can be, and what power these unhelpful judgements can have over us. Here is what she said:

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The Mindful Runner Part 2 - in the present moment

What do we mean by mindful fitness? How about running with greater awareness, more mental presence and focus?

In my last newsletter I wrote a piece on running mindfully 'on purpose. ' Read the full text here on my blog.

According to Jon Kabat-Zinn...

"mindfulness means paying attention in a particular way;

on purpose,

in the present moment,

and

non judgmentally."

Have you ever been running, say in a race or a challenging run, and suddenly realised you can't remember Runnjng the last mile because your mind was elsewhere? That's an example of mindlessness. Mindfulness can help us be fully focussed in the present moment where we are, whatever we are doing. Wouldn't it be great if our running really helped us leave unhelpful thoughts and the stress of our busy lives behind.

How do we enhance and develop this 'being present?'

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London Marathon vs Fairfield Horseshoe Fell Race

From one of the best City Marathons in the world, to a classic Cumbrian fell race. I ran a totally contrasting challenge just 3 weeks after the London Marathon. You can read my blog on the London Marathon here. 

Fairfield was a totally different (and wonderful) experience. These photos testify to the amazing views.

fairfield3

I really enjoyed the race, finding the challenge of the incredibly steep hills and technical ground a refreshing change from flat tarmac. I'm not as well practised on technical downhill at the moment (never my strength anyway). This meant all my overtaking was confined to the smooth grassy and bridleway sections.

 

Here is my attempt at comparing the two events, if that's possible. 

londonvsfairfield

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The Mindful Runner Part 1 - Running Mindfully and On Purpose

Chi Running and Walking are more than just a way of moving our bodies, more than a running technique. They are a way of practicing being present in each moment of our lives.

Are you interested in finding more relaxed flow and focus in your running? Do you want to explore ways to mentally and physically get 'in the zone?'

With Chi Running, I think about how I can apply the principles to my whole lifestyle, not just running and walking.

How can we cultivate a deeper awareness of the unity between mind and body?

According to Jon Kabat-Zinn, Mindfulness means paying attention in a particular way:

  • On purpose
  • In the present moment
  • Non judgementally

 

In this short discussion, I'm going to explore what we mean by 'On Purpose.'

On purpose means we make a choice. To me, paying attention on purpose means setting your mind intentionally on a specific ChiRunning focus. You can start by choosing a focus from the Chi Running book, Ch Walking or Chi Marathon book. If you've worked with an instructor, try watching your video analysis again and considering whether the advice is still current.

Do you know what focus is currently affecting your running efficiency or would help you relax more as you walk? If not, it's a case of reviewing a few of the possible focusses and then listening to your body to find a focus.

Find triggers in your day to remind you of the focus. When your trigger is clicked, go back to your focus and concentrate your mind and body on it for a period of about 60 seconds. Ideas for triggers ... Maybe it's going to be every time someone says your name, every time you run last a lamp post, or every time you look in the rear view mirror of your car. Whatever your trigger, as you become more experienced at focusing 'on purpose' you will find things start to become more automatic. You may be work on pairs of focusses together, or even choose a mental focus to help release tension and anxiety from your whole mind and body, your whole emotional state whilst you are running.

How else can we learn to be more purposeful in our running? A few pointers:

Make a plan and stick to it. We clear and decisive. When you have made a decision then don't let tired thoughts drag you away from it. Stay positive and you will go a long way! If you plan to run up a particular hill, run up it.  If you plan to run fast, know your Chi Running focusses for running at that speed and stick to them. If you get tired, know which focusses will help restore your energy whilst you are running. If you really can't stick to your plan, adjust or reduce the intensity and stick to the revised target.

Keep coming back to the basics. Whatever focus you have chosen, try starting the first part of your run by lengthening from the crown of your head and feeling the ground inder your feet as you settle in to the right amount of lean for whatever Chi Running 'gear' you have chosen to run in. Use this focus to get grounded. If it's a long run such as an ultra, you will probably need to come back to this grounding focus as various points during the run. Remember to run from your centre.

When your mind wanders (and it will) just keep bringing it back to the focus you have chosen.

Coming soon, The Mindful Runner Part 2, 'In The Present Moment'

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My London Marathon advice and tips

I absolutely loved the whole experience of training for and running the London Marathon.

I normally run and compete on hilly trails and fells, so this was a bit of a departure. I found myself really enjoying my training sessions because running on the flat is so easy compared with running off road and on hills. From a Chi Running perspective, doing most of my running on the flat meant I could really get a strong sense of running from my centre, and allowing my running to feel like a controlled fall. Getting lean right and using that to create and control speed became much easier during these sessions. This lovely feeling of floating along is what Chi Running is all about and it brought back the reality to me that Chi Running is best practised at a slow pace on the flat. This really helps bring out the joy and effortless of the technique.

 

London Marathon and Marathon Running tips

The following are my own points to myself for next time. I hope they help you too. They are very much a collection of things I've read and conversations with people, so it's nothing too new really. Advice to myself for next time...

Before the event

Blue Start, London Marathon

Race specific training. I very much believe in training on routes that are as similar as possible to the race you are doing. Therefore I got serious about long flag runs - hard to find in Yorkshire. If I'm doing a 5 mile steep race that starts up a hill, make sure I train on the course or on a similar route, so the same principle applies whether it's a matathon, a night race or whatever.

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My Protein 04 Sports Performance electrolyte powder

Photo 20150410195603594

My Protein sent me some of this to try out, and here are my thoughts.

When I read the packaging I couldn't believe the scoop size needed to use this powder. I started looking at the measuring spoons in my kitchen. Then I found the v absolutely tiny scoop inside the packet. "This is going to last for ages" were my first thoughts. To compare, a big scoop larger than an egg cup was needed for the last electrolyte powder I used. It's going to last for AGES.

Photo 20150410195603872
 

It's supposed to be flavourless, however I am lucky and have delicious Yorkshire Water coming out of my tap and so I confess I do notice a slight taste. No problem though as I'll just drink it with my daily fruit juice, or with water and don't worry about the taste. In comparison other electrolyte I've tried has had it's own taste anyway so I guess it's personal preference. You might prefer tablets or flavoured powder, but you're not going to beat this for value for money. Some electrolytes are sold in single dose sachets, this pouch will go on for many, many doses.

Does it seem to 'work?' Tough to tell but I'm marathon training at the moment and I've not suffered any signs of dehydrating on my long runs so that's a thumbs up from me.

Photo 20150410195604101

My Protein gave me some of this product to try. I've already purchased some more of my own. There are various discount offered here if you fancy some: http://www.myprotein.com/voucher-codes.list

 

 

 

 

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What does mindfulness mean to you?

When I was out running the other day, a friend asked me how Chi Running helps to focus your mind. I explained how I think I use my mind as much, if not more than by body when I am running. My intention is to stay in the present moment, using my mind to listen to and focusing my body in order to become more aligned and relaxed (and ultimately more efficient.) I went on to explain that energy flow and chi are about, for the runner, trying to find that special moment where 'everythign just clicks' and you have a fantastic run. We're setting up the conditions for energy to flow - but what does that really mean? This got me thinking about how to explain mindfulness to those who are less familiar with these concepts. Let's start with the word mindfulness as for me, Chi Running and Chi Walking are about mindful exercise.

Mindfulness comes from Buddhism, however the idea of living with an attitude of gratitude and thankfulness has a wider religious and non religious bases. Secular techniques have now been developed and mindfulness is taught across the whole of society for many different reasons. The word itself can get in the way, so why not pick a word from this list that suits you and forget about the jargon?!

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The spiritual side of exercise

Is technique important in running?

Is the mental side of things important?

Are the mental and physical parts of ourselves interlinked?

Most people would answer yes to all these questions, but few have explored the combination of the two, or indeed the link between exercise and the spiritual side of their life.

From long distance pilgrims, to marathon running monks, the spiritual and physical are not separate in any sense. Focussing the breath and focussing the mind are some examples of how exercise and spiritual practises can be linked together by those seeking to explore these links.

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Peanut butter for runners - review

peanutbutter

We thought our peanut butter product was junk free until we read the ingredients list on this one from MyProtein. It has one ingredient. Peanuts. Give the jar a good stir and smell the goodness, then slap it on to wholemeal toast. This is a really great product, and one which would make a great addition to any runner's kitchen cupboard. 

The makers have a discount voucher page here and a short video about the product here:

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Stuck for which running book to read next? Let me help ...

I've read all these and they are great reads. They all all highly relevant to the Chi Runner (or in fact any runner.) Why not pick your next read now?

bookchooser

Chi Running Books

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Where to find me

 

I live in the Holme Valley, near Huddersfield and on the very northern edge of the Peak District National Park. Workshops are in venues easily accessible from:

Manchester, Sheffield, Leeds, Bradford, Liverpool, Huddersfield, Halifax, Wakefield, Barnsley, Cumbria, West Yorkshire, South Yorkshire, Derbyshire and North Wales.

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I am a qualified Mountain Leader, registered with the Mountain Training Association.

Photos of the Holme Valley Landscape are by Andy Leader of Made in Holmfirth

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