Training for a marathon? Consider chi running
Most novice runners who decide to train for a marathon focus on finishing the race, but they might be better off paying more attention to the process, rather than the race itself.
Most novice runners who decide to train for a marathon focus on finishing the race and garnering that finisher’s medal, but they might be better off paying more attention to the process, rather than the race itself. That’s the premise behind a new book called “Chi Marathon’’ by Danny Dreyer, a running coach, t’ai chi practitioner, and former nationally ranked ultra marathon runner.
It’s not just about running far, Dreyer told me in a recent interview, but about running well. “Most people don’t really know how to run well to begin with,’’ he said. “When they start training for a marathon, their technique gets worse not better, and this increases their chance of getting injured.’’
He believes adopting the right mindset and running form can go a long way toward reducing the likelihood of chronic foot pain, knee pain, or pulled muscles, especially when training for a grueling race such as a marathon. Dreyer, who coined the term chi running, bases his ideas on the principles of t’ai chi, a martial art that incorporates meditation and body awareness into gentle physical movements.
While this may all sound a little too new age for traditional hard-core marathoners, Dreyer’s theories make a lot of sense. Using the mind to relax the body, untense muscles, and adjust posture can help the body move more efficiently and effortlessly for mile after mile.
The first step in becoming a chi runner, Dreyer said, is to adopt the proper posture. You should run with your feet pointing forward, with a straight back, shoulders relaxed, and core muscles engaged by keeping shoulders in front of your hips.
You also want to lean slightly forward from your ankles to allow gravity to assist your forward strides - though you shouldn’t crane your neck like a turtle. Arms should be bent at 90 degrees with fingers curled and thumbs on top.
(See the inset photo for correct running form.)
Landing correctly on each stride can also help reduce the risk of injury, Dreyer said. That involves landing with your entire foot making contact with the ground rather than a heel-strike, which increases the impact on your knees, quads, and lower back.
Like with any well-ingrained habit, changing your running form can be tough, which is why Dreyer’s training schedule in the book recommends focusing on making one change at a time, such as proper spine alignment one week and leaning forward another.
“I would say people who generally have a really good relationship with their body will have no problem learning chi running,’’ Dreyer said. “It usually takes an average of one to three months of practice.’’
And chi running has a strong mental component, requiring runners to tune into their bodies - instead of their iPod playlist - to ensure that they’re not tensing their neck and shoulders, slouching or landing incorrectly. “It’s about listening to your body and learning how to make adjustments,’’ said Dreyer.
That said, chi running isn’t for everyone. “I wouldn’t tell someone who’s pain-free with their running and not getting injured to change the way they run,’’ Dreyer said.
In other words, if it ain’t broke, don’t fix it.
After all, researchers have yet to determine just how much body alignment when running affects a person’s risk of getting injured. While it may seem to make sense that avoiding a heel-strike will minimize wear and tear on the joints, studies haven’t confirmed this.
I’m also not certain about Dreyer’s endorsement of minimalist running shoes, which have little padding and arch support to mimic barefoot running. While these sneakers make it easier to automatically land on the full foot instead of the heel, the jury is still out over whether they protect against or increase the risk of injuries.
But I do think I would have drawn more meaning from the marathon I ran several years ago had I taken the time to mentally prepare, as Dreyer recommends. “You should really connect with why you’re doing it,’’ he said. “Do you want to raise money for a charity, join a social running group, see how far your body will take you? What do you really hope to accomplish beyond finishing the race?’’ Deborah Kotz can be reached at
dkotz@globe.com. Follow her on Twitter
@debkotz2. Training for a marathon? Consider chi running
Globe Staff
Most novice runners who decide to train for a marathon focus on finishing the race, but they might be better off paying more attention to the process, rather than the race itself.
By Deborah Kotz
A new study from Japan's Waseda University adds to the growing evidence that a slightly shorter running stride is better than a longer one. The Japanese study found that, when runners increased their stride frequency by about 18 percent, while holding their pace at a steady 10:45 per mile, they registered lower loading rates and impact forces. Conclusion: A shorter stride "may be practical in reducing the risk of developing a tibial stress fracture by decreasing lower extremity loading variables."
A new study from Japan's Waseda University adds to the growing evidence that a slightly shorter running stride is better than a longer one. The Japanese study found that, when runners increased their stride frequency by about 18 percent, while holding their pace at a steady 10:45 per mile, they registered lower loading rates and impact forces. Conclusion: A shorter stride "may be practical in reducing the risk of developing a tibial stress fracture by decreasing lower extremity loading variables."
