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 :)

Gradual Progress - Step by Step

Gradual Progress - Step by Step

I've written several blogs on this principle before. I just keep coming back to the belief that this is one of the fundamental cornerstones for runners, and wanted to put this right at the top of my list for client advice in the next phase of my coaching. I meet so many runners who have broken this principle. If that's you, don't be hard on yourself, it's really very easy to misjudge and there are a lot of people out there who seem to believe in the old paradigm or the 'push push push, mind over body' approach.

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The Chi Marathon Principle

The Chi Marathon Principle

I thought I'd put a few thoughts together to summarise some of the key messages from the Chi Marathon book by Danny and Katherine Dreyer.

"I had won three major marathons, Berlin (1997), London and Amsterdam (both 1998). I had very fruitful years with four world cross country silver medals, one European cross-country gold medal, countless national titles, two Olympic games, the Irish records in the 10k, half marathon and marathon, and a smattering of European and world championships achieved.

But I began losing my battle with niggling injury. Irish newspaper headlines regularly led with stories of me pulling out of big events due to injury. Running is meant to be enjoyed, not endured, I thought... I got my hands on a copy of Danny and Katherine Dreyer's book Chi Running, and I couldn't put it down. After enduring years of pain and injury and wondering what was the cause of it all, I found that Danny's book was providing me with all the answers."

- Catherina McKiernan, the forward to Chi Marathon

There is a reason why my business name is suffixed with 'Ease - Efficiency - Speed.' it's because I believe we need to get form right before we build up distance. Running beyond our form is not good for us. You've all seen that marathon runner who has lost all form and is struggling to keep going even at a walk. Chi Running is about listening to your body and enjoying your running more!

I think of the essence of the Chi Marathon principle as:

Form - Distance - Speed

or

Form then Distance then Speed

Perhaps you prefer to imagine it in the form of a pyramid, where we build up the basics first:

Speed

Distance

F     O     R    M

The Chi Marathon book actually has a 24 week training programme, with no fewer than 7 separate phases. These are all focussed on training the whole person, and keeping you enjoying your whole experience. The principle of gradual progress is an essential for Chi Running, and this also underpins the Chi Marathon approach.

The seven phases are as follows:

1 Vision, Goals and Planning

2 The Technique Phase

3 The Conditioning Phase

4 The Mastery Phase

5 Taper Time

6 Race Weekend

7 Rest and Renewal

It's the development of technique first and foremost that makes the Chi Marathon principle so powerful. Building up the distance over which you can maintain good technique comes next. The speed at which you can run, maintaining that form, is the 'icing on the cake.' 

How many runners do it the other way around? They launch themselves into speed intervals or massive mileage. It is only when they are injured that they think 'why.' I'm not wanting to sound judgemental here - I must assure you I've been there too and I feel the draw to get pulled in to that way of thinking. The truth is that it is only when I put technique first that I find I can run pain free.

What can you do to help prepare for your marathon?

  • Remember Form - Distance - Speed ... in that order. Trust the principle through your training
  • Work on your technique early on - Use Chi Running focusses such as posture, relaxation, alignment, cadence, lean
  • Be very strict with yourself about gradual progress
  • Remember speed work is fine, in facts it's GREAT, but it's not more important that anything else. The same applies to distance and mileage.

 

Chi Running isn't magic and it isn't a guarantee, but it has helped a lot of people and it's worked for me. I can't see how you can argue with the principles. Comments anyone?

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6 ways to run more efficiently in 2017 ... and for ever.

6 ways to run more efficiently in 2017 ... and for ever.

​Do you want to take your running further in 2017? Whatever your goal, Chi Running can help your running to feel easier and more efficient. Here are a variety of ways to become more efficient. They are all basic principles of the current understanding of good running technique and fundamentals Chi Running technique.

1 Run Tall

Posture is a fundamental of good running technique. If you have never related this to your running before, you could be on the verge of something big... well taller. Have you ever seen that runner who crosses this finish line and has totally lost their form? One of the first things to go is posture.  Try experimenting with how long you can maintain good posture when you are running? Try a posture check every 10 minutes. If you aren't sure how to do that, you could start by imagining a helium balloon tethered to the crown of your head and lifting you up from that area.

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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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How to start learning Chi Running after your workshop

Please comment below and let me know if you find this a helpful infographic.

How to get started with changing your running technique

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Gradual Progress ... a personal reflection

I’ve started my ultra training … by walking for 5 minutes. I had an operation 8 weeks ago (not running related) and I was told not to run for 8 weeks. I asked if I could walk and was told exercise would promote my recovery (?!) As a Chi Runner, I immediately explained about low impact, relaxed techniques and the four gears of Chi Running. I asked ‘can I run if it barely alters my breath rate?’ and got the answer I was looking for.

And so I found myself, 2 days after the operation able to walk for 5 minutes at a pace that was far too slow for my 7 year old daughter (but she didn’t mind.)

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More about Chi Running at www.chirunning.com

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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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Mountain Training
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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