Chi Running Posture

Chi running posture is beautifully illustrated in this video from chi running coach Cathy Greist. Greist is a Chi Running Master Trainer.

Cathy begins by connecting bio-mechanically correct movement with more effective running.

Posture and Running

Successful running means different things to different people. For some, more effective running means more speed.

For other, it's distance. But for many masters runners speed and distance are secondary - their real key to successful and effective running is pain free running.

And that's where "running posture" plays a role!

There are four foundations of chi running posture:

Feet

The feet should be hip width apart and parallel, both before and during running. The chi runner should feel their entire foot on the ground - with both the knees and feet relaxed. This is also what happens during each stride: Feet connecting with the ground with a mid-foot placement, knees relaxed, feet and ankles relaxed.

Spine

"Lengthen" your spine with correct alignment of neck, head, and hips. More details on this just a bit later...

Pelvis

The pelvis should be level - not tilted too far forward or too far backwards - with key postural components all in alignment.

Learn to "Lean" to run

That's right, Cathy help us learn the "lean" that begins chi running. Chi running uses lean as a kind of gas pedal: the more you lean, the faster you go because you're working with gravity!

This is an excellent introduction to posture by a master chi running coach.

Achieving Chi Running Posture

You can achieve proper chi running posture by following these steps:

"Having your neck in the correct position has an effect on the rest of your spine all the way down to your tailbone. You'll find it easier to level your pelvis and to relax your shoulders, keeping them low. It's a crucial part of the 'C' shape which is a new concept I've been working with and which was not mentioned in the ChiRunning book."

"...[visualize] arrows on the upper section of the 'C' shape go up (lengthening the back of the neck) and then down the front side of the head, ending at the chin (which is held down). The lower section of the 'C' shape runs down towards the tailbone and then comes back up on the front side of the pelvis, ending at the pubic bone (when leveling the pelvis, you lift up on the pubic bone)."

"Practice getting yourself into the 'C' shape whenever you feel your posture slipping... whether you're sitting at your desk, standing, walking or running. It'll have the amazing effect of bringing your mind and your body together, because you'll be engaging your core in the midst of your activity and bringing yourself to the 'center' of your experience."

Danny Dreyer, ChiLiving, Inc.

Chirunning posture and chi running principles are simply the ingredients of good running form packaged in a consistent and logical way using T'ai Chi as a foundation. Others have had the same idea - good running posture is the cure for awkward running form.

The Russian coach Nicholas Romanov created the Pose running method founded on the same principals. Romanov noticed Ethiopian distance champion Haile Gebrselassie and the US sprinter Michael Johnson had something special in their running. Romanov felt both athletes were born with perfect running technique, and chi running is the extension and expression of Gebrselassie and Johnson's running form.

The foundation of chi running is based on natural principles. Here's a short video on Chi Running basics.

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