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iRun because I cannot say no to a second slice of chocolate cakeEmily Shandruk , Vancouver, BC

iRun to stay fit and release those running endorphinsLiliana Plava , Calgary, AB

iRun because I want to qualify for Boston and raise money for charities near and dear to my heartChristine Gracel , Calgary, AB

iRun because it makes me feel good, allows me to spend time with my friends and gives me a feeling of accomplishmentHelen Kolodziejzyk , Calgary, AB

iRun but not enoughMichael Shaw , New Westminister, BC

iRun because I never thought I would be able toGary Morris , Winnipeg, MB

iRun to challenge myself, physically and mentallyKathleen Keenan , Brampton, ON

iRun because people around me inspire mePina Bevilacqua , Caledon, ON

iRun therefore I amDuncan Walsh , Nottingham, UK

iRun because I liveGeorges Schneller , Laval, QC

iRun to be free and enjoy our beautiful countryCheryl Carter , Clearwater , BC

iRun for overall wellbeingTrish McCourt , Halifax, NS

iRun because it makes me a better person, a better wife, a better mother and a better friendNathalie Joncas-Caissie , St-Antoine, NB

iRun because it makes me feel powerfulCarlene Paquette , Carp, ON

iRun because pecan pie, french fries and beer are chasing meTeresa Sterling , Ottawa , ON

iRun because it’s in meMichael Foley , Stittsville, ON

iRun because it reminds me that I am capable of so much more than I have doneJames Sauve , Ottawa, ON

iRun for meKiza Francis , Ottawa,ON

iRun to prove to myself I canLesley McGougan , Brampton, ON

iRun because all the ladies are chasing my sexy runner’s bodyChris Baker , Etobicoke, ON

iRun because I can and I’m gratefulTerry SanCartier , Gatineau, QC

iRun because when I run I feel most aliveMeghan Lynch , Ottawa, ON

iRun to unleash my inner athleteAdelle Densham , Avonmore, ON

iRun because it cleans up my life, because I drink more water, sleep better and eat healthier foodsRobin McIntyre , Ottawa, ON

iRun because of the peace and strength it brings meMichelle Jordan , Ottawa, ON

iRun because I need it to soothe the soul, keep me in shape and for overall wellbeingBeth Neil , Lombardy, ON

iRun because it is my tonic and my salvation Georgia Ioannou , British Columbia

iRun for relaxation and to motivate my two sonsKeith Bradbury , Newfoundland

iRun because endorphins are freeCassandra Chouinard , Ontario

iRun because somebody once told me I couldn’t Heidi Abbey-Der , Saskatchewan

iRun because couch potatoes die young Cathy Andrew , Ontario

iRun because it’s cheaper than therapy Leah Boulter , Alberta

iRun because I like buying running clothes Pamela Blaikie , Ontario

iRun slowly!Jason Hoffman , Manitoba

iRun because it gives me freedom to relax my brainMarie-Claude Gregoire , Nova Scotia

iRun because I learn more about who I am with every kmSteph Mansell , Quebec

iRun because iEat Sherry Maligaspe , British Columbia

iRun and run, and run, and run, and nobody can stop me Andrei Lucaciu , Ontario

iRun because the wall is meant to be broken Jonathan Bird , Ontario

iRun because it has saved my life John Marshall , Alberta

iRun for the challenge to go faster and farther Steven Matejka , Alberta

iRun to my happy place and some days it’s very Doreen May , Alberta

iRun because food tastes better afterwards Patrick Houston , Alberta

iRun because I can’t dance Mario Javier , Ontario

iRun so I don’t say never ever again Linda Klaric , Manitoba

iRun because it makes me whole Denis Ladouceur , Quebec

iRun because it gets my husband out there Tricia LaLonde , Alberta

iRun away from the negative and towards the positive Teri Lepard , Alberta

iRun because running is like breathing to Stephanie McEvoy , Ontario

iRun because I love the solitude Janene Tailleur , British Columbia

iRun for the moment when both feet are off the ground Catherine Anderson , British Columbia

iRun to someday win the race Lindy Dunlop , Yukon

iRun to stay ahead of the weight gainMyra Abstreiter , Alberta

iRun because otherwise I’m grumpy Alexandre Charest , Quebec

iRun because I get foot rubs afterward Kate Howerton , British Columbia

iRun because iLoves my man Beverly Huang , Alberta

iRun because not everyone can Olivia Harvey , New Brunswick

iRun to get to know myself, my strength and my spirit Lisa Groulx , Ontario

iRun whenever I feel the need to escape Iona Hillis , Ontario

iRun because it’s like flying, only lower Glenn Johnson , Ontario

iRun because it makes me feel powerful Sarah Kallaghan , Alberta

iRun because I’ve lost 80 lbs and running has become fun Cheryl Kelly , Ontario

iRun because there is no finish line Claire Kilgour , Ontario

iRun so my daughters know that they can, too Shelley Kirkpatrick , New Brunswick

iRun because it reminds me of how strong I can be Monique Lavoie , Ontario

iRun because it’s a great way to see the world Sherry Mahoney , British Columbia

iRun because my heart tells me to William Martin , Manitoba

iRun to prove to them that iCan Catherine Smith , Manitoba

iRun because it’s fun when it’s done Sue Matte , Ontario

iRun because I am not as clumsy I thought I was Hanna Baer , Quebec

iRun see where my feet will take me todayMegan Dolinskas , New York

iRun for the cool t-shirts! Pina Bevilacqua , Ontario

iRun because I want to be a role model for our six kids Catherine Empey , British Columbia

iRun to inspire my kids to tryGlen Johnston , Nunavut

iRun so I can eat ice cream Sandy Bolan , Ontario

iRun because I want to live to be 100! Colette DeJean , Ontario

iRun for health, iRun for life Pat Cheung , British Columbia

iRun because it gives my day a boost of energy Sara Campbell , Nova Scotia

iRun because it’s better than almost everything else Nathan Carey , Ontario

iRun at 50 years old because at 43 I couldn’t Peter Cicalo , Ontario

iRun iRun because it is my tonic and my salvation Georgia Ioannou , British Columbia

iRun iRun for relaxation and to motivate my two sons Keith Bradbury , Newfoundland

iRun iRun because endorphins are free Cassandra Chouinard , Ontario

iRun iRun because somebody once told me I couldn't Heidi Abbey-Der , Saskatchewan

iRun iRun because couch potatoes die young Cathy Andrew , Ontario

iRun iRun because it's cheaper than therapy Leah Boulter , Alberta

iRun iRun because I like buying running clothes Pamela Blaikie , Ontario

iRun iRun slowly! Jason Hoffman , Manitoba

iRun iRun because iEat Sherry Maligaspe , British Columbia

iRun iRun because I learn more about who I am with every km Steph Mansell , Quebec

iRun iRun because it gives me freedom to relax my brain Marie-Claude Gregoire , Nova Scotia

iRun iRun at 50 years old because at 43 I couldn't Peter Cicalo , Ontario

iRun iRun because it's better than almost everything else Nathan Carey , Ontario

iRun iRun for my heart, so it runs for me! Cathy Brzoza , British Columbia

iRun iRun to inspire my children! Wendy Bowen , Manitoba

iRun iRun because it sure beats the bus Robin Robbins , Alberta

iRun iRun for the challenge and to remember to fully live Pascale Synnott , Québec

iRun iRun to kickstart my day Sharon Strueby , Saskatchewan

iRun iRun for me! Judi Wearing , Saskatchewan

iRun iRun because it's a great stress release Brooke McKenzie , Yukon

iRun iRun because i love to Mirella Petriello , Ontario

iRun iRun because it helps me see things more clearly Jennifer Pitts , Ontario

iRun iRun to eat Maureen Tritscher , Alberta

iRun iRun to correct years of sedentary living! Mike Scott , Ontario

iRun iRun away from the abyss Charlene Thomas , Ontario

iRun iRun all the livelong day Pierre Saint-Laurent , Québec

iRun iRun to challenge my perceived limitations Cassandra Williams , Ontario

iRun iRun to maintain a strong physical and mental state Tammy Rainville , Ontario

iRun iRun so that I can live longer and stronger Derek MacPhail , Ontario

iRun iRun to feel great Kathryn Rachar , Saskatchewan

iRun iRun because I like to be healthy Melanie Oickle , New Brunswick

iRun iRun to eat more, especially sweet potatoe fries Joanna Skomra , Ontario

iRun iRun for the fresh air and adrenalin Charlyn McGregor , Saskatchewan

iRun iRun for the individual pursuit Robert Pelletier , New Brunswick

iRun iRun to satisfy the irresistible urge Tim Nixon , British Columbia

iRun iRun because I love the sense of accomplishment Amber Moase , Nova Scotia

iRun iRun to challenge my mind, body and soul Sonia Mendes , Ontario

iRun iRun because walking is too slow Barry Knapp , Ontario

Ch'iRun': A ChiRunning Blog

Energy Efficiency and Injury Prevention

May 18th, 2010

ChiRunning is a running form with two primary merits – energy efficiency and injury prevention.  The technical aspects of the running form that allow you to achieve these merits involve alignment and relaxation.

You align you posture, everything else around it including your arms, legs and feet are soft and relaxed when you run.

You align your posture so that your body weight is supported by your bones, ligaments and tendons (i.e., your skeletal system) instead of your muscles – which can relax.

You align your posture and lean it forward from the ankles to engage the pull of gravity to propel you forward – so the muscles in your legs and feet can relax.

Relaxed muscles are more energy efficient than working muscles and relaxed muscles can’t be fatigued and injured through overuse.

In ChiRunning you also align your posture so that as many parts as possible move in the direction of travel to maximize energy efficiency and you also move these body parts in the manner in which they were designed to prevent injury.

ChiRunning focuses on cooperating with the forces experienced during running by being relaxed and aligned with those forces.  There are two main forces, the force of gravity pulling you down and the force of the road coming at you as it meets your feet.  In ChiRunning you cooperate with the force of gravity by leaning forward and allowing gravity to pull you.  You also cooperate with the force of the road by leaning your posture so that your feet contact the ground underneath or slightly behind your hips and move to the rear in the same direction as the force. If your feet make contact with the ground in front of your hips then they meet the force of the road head on causing an impact, which can result in injury.  Also if your feet contact the ground in front of your hips, this may cause a momentary braking action each time your foot contacts the ground – which is not energy efficient.

So if you stood up right now, and aligned your posture, completely relaxed all the muscles in your legs, especially everything from the knees down and leaned forward from your ankles ever so slightly, your body will start to fall forward and down.  Instinctively you will pick up one of your feet and place it on the ground a foot or two forward to keep you from falling on your face.  Congratulations this may have been your first ChiRunning step!

What if instead of putting that foot down and coming to a halt, you just put it down momentarily and started the forward fall again and then used your other foot for momentary support.  Now you are moving forward in a controlled fall from one foot to the other.  You use gravity not the muscles in your legs and feet to move you forward.  The more relaxed you can make those muscles, the less resistance to the forward pull of gravity and the faster you can go.

The four main components of the ChiRunning form are posture, lean, heel lift and arm swing.  These components will be discussed in upcoming blogs.

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7 Responses to “Energy Efficiency and Injury Prevention”
  1. Grant Says:

    Hi Michael,
    When you have a chance will you explain the difference between Chi Running and the POSE method. They seem really similar.
    Also, do you run up in the Gatineau Park with Dave and Lise? I’ve seen a ChiRunning shirt on the trails (way ahead of me).

  2. Michael Stashin Says:

    Hi Grant,

    That’s me in Gatineau Park but if I’m up front it’s because I got lost and ended up taking some kind of shortcut.

    Here are a couple of differences between the Pose Method and ChiRunning styles:

    Lean: Both Pose Method and ChiRunning use a forward lean of your posture to engage the pull of gravity and pick up the feet to keep up with your forward fall.

    Leg muscles: Pose uses the leg muscles more; Chi runners relax their lower legs as much as possible.

    Foot strike: Pose method uses the ball of the foot; ChiRunning uses the mid-foot or full-foot.

    Foot lift: Pose Method actively lifts the heel under the buttocks using the hamstrings. ChiRunning allows the knee to bend so the heel floats up passively behind the buttocks.

    Cadence: Pose Method increases cadence when increasing speed; ChiRunning increases stride length when increasing speed and maintains constant cadence through all speeds.

    Hope this helps!

    See you in the park!

  3. Grant Says:

    Thanks Michael. Great stuff. I have just re-read ChiRunning so I will have more questions as your blog leans forward.

  4. David Stretanski Says:

    Michael,
    Great post.
    Thought you might like this ChiRunning intro video;
    - http://www.echifitness.com/chirunningsimplified.html

    Also, great info on the diffs between ChiRunning and Pose. Might also like this post here w/ diagrams:
    -http://echifitness.com/blog/2010/03/23/significant-differences-between-pose-method-and-chirunning/

    Enjoy,
    David.

  5. Bruce Says:

    Hi Grant,

    I’ve been looking for local Chi Running seminars or running workshops. Is there such a thing? I am based in Mississauga.

    Bruce

  6. Michael Stashin Says:

    Hi Bruce

    Contact James Rooney. He’s a certified ChiRunning instructor that teaches in and around Toronto. His contact info is available at the following link:

    http://www.chirunning.com/shop/instructors.php

  7. Michael Stashin Says:

    Hi David,

    I first viewed your ChiRunning Simplified video a couple of weeks ago. Well done and thanks!

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