Shoes and running technique

Posted on February 8, 2013 by Wholistic Running

Some shoes are better at promoting an efficient running technique thus reducing impact and injuries. When it comes to running easier and injury-free, we here at Wholistic Running believe learning proper running form is essential and the correct shoes can help promote efficient technique. A 2012 university study confirms that runners who learned the Chi Running technique while wearing any shoe had greater reduced impact compared to other runners who wore conventional or minimalist shoes and did not use the Chi Running technique.

To help you get started, here are some tips for choosing shoes that promote a healthier way of moving. Most shoes have an elevated heel which promotes a heel strike (think high impact). We highly recommend shoes with ‘zero-drop’. A zero-drop shoe encourages a full foot landing. A full foot landing has been proven to reduce impact in several studies (2010, 2011). Zero-drop shoes also promote correct posture and alignment as well as engagement of the core when we stand, walk and run.

Altra shoes are zero-drop and have another benefit, a wide toe box:

foot-shaped

Minimalist shoes help promote a ‘light’ running technique. The less cushion a shoe has, the lighter you will run reducing impact and making running easier. Read more about how minimalist shoes can benefit you HERE.

Remember, to most effectively reduce and recover from injuries as well as run easier, learning efficient running technique is essential and shoes such as Altra’s can promote proper technique. Damian teaches Chi Running because it is the easiest and most effective way to learn how to run efficiently. His trusted approach and expertise has results for runners of all abilities. When you take a Chi Running class with Damian, he can recommend the specific shoe that will benefit you the most.

Wholistic Running fans get 10% OFF Altra shoes here:

Chi Running and Yoga

Posted on January 10, 2013 by Wholistic Running

Chi Running and yoga are perfect complements to each other. Both strengthen body and mind and create balance with basic exercises and relaxation techniques. By bringing attention to correct postural alignment and body awareness, they also reduce injuries and help you move with more ease and greater joy.

Chi Running and yoga help calm and strengthen the mind bringing greater awareness to the body, which will translate off the mat and onto the trail or road. When the mind is calm and you are in the present moment, a meditative state occurs. This increases joy, clarity and purpose. When muscles are released and the core engaged, you will perform better and longer. Learning how to let go, culminate peace and move effortlessly will allow you to live an active lifestyle with greater happiness and optimal health.

Wholistic Running is pleased to announce we have partnered with Molte Yoga Retreats to offer workshops and retreats combining Chi Running, yoga and delicious food all in the beauty of Big Sky country. What could be better? Yoga and Chi Running, weaving our favorite activities together into a moving meditation in a truly magical place.

Molte Yoga Retreats combine running with quieting and empowering time on the yoga mat, connecting the power and grace in nature to that within you. Join us for a high mountain retreat in scenic southwest Montana and discover the natural bounty of the mountain environment and make space for your spirit to soar. Learn how running, yoga and wholesome food can help you run injury-free, faster, farther and with more peace, clarity and joy all in the beauty of the Greater Yellowstone ecosystem.

— Damian Stoy is founder of Wholistic Running, certified Chi Running instructor, elite runner, renowned coach and yogi

Read about many more benefits of yoga for runners in a previous POST.

Must Read Books for Runners

Posted on December 7, 2012 by Wholistic Running

Scott Jurek is one of the world’s greatest athletes. He is 7-time winner of the Western States 100 and the U.S. record holder for the 24-hour run (165 miles). He is also vegan and explains why eating whole foods is most beneficial! ’Eat & Run’ will inspire and educate everyone. Scott includes recipes and tips to help get you started on your path to greater health through running and eating.

Marshall Ulrich ran 60 miles a day for 52 straight days in a record setting run across America at the age of 57. I was fortunate enough to coach with him this Summer! ’Running on Empty’ is the story of his 3,063 mile run that will make you laugh, cry and want to start your own adventure. Marshall has also won Badwater four times, is the only person to ever do a Badwater Quad and has climbed the highest summits on all 7 continents. .

Brendan Brazier, a professional Ironman triathlete, wrote ‘Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life’. As an elite athlete, Brendan tried every diet out there. He found eating a whole foods, vegan diet made him feel the best and perform optimally. ’Thrive’ is full of recipes, tips and reasons why eating a whole foods, vegan diet is the way to go for athletes and non-athletes.

Danny Dreyer, founder of Chi Running, transformed the running world with his revolutionary technique and book. Thousands of runners around the world are running with fewer injuries, more efficiency and greater joy. The book is full of lessons and exercises to understanding the fundamentals of the Chi Running technique. The book is how I first learned the technique and has truly changed my life.

‘Born to Run’ changed the way we look at running. Humans are truly born to run, if we do it correctly. Christoper McDougall’s book includes incredible characters, amazing athletic achievements, cutting-edge science, and, most of all, inspiration. These amazing stories will motivate you to run simplier and with a deeper connection to your self and nature.

Race preparation

Posted on September 18, 2012 by Wholistic Running

Here are some quick tips to help you have your best, most enjoyable race day experience.

Pre-Race

Hydrate well. Be sure to drink enough so that your urine is clear the entire week before the race.
Eat well. Forget carbo-loading! Don’t change your diet too much. Eat healthy whole foods and keep it simple. Humans have enough fat stored on us to run much farther than a marathon. Check out my other blogs about specific performance enhancing foods.
Do not eat too much the morning of the race! Before 50 and 100 milers, I eat a banana for breakfast and drink a coconut water and that’s it.
Rest: The less you do the week before a race, the better! Run very little and easy!

Race

Try to drink 8-20 oz./hour of water during a marathon depending on how hot it is.
For races half-marathons and shorter, I suggest not consuming any food or water. You should be sufficiently prepared before the race and not playing catch up.
For marathons and longer, consume 140-200 calories/hour of easy to digest foods during the race. Look for gels, drinks and carbohydrate dense foods. This reduces the chance of ‘bonking’ at mile 20. Minimize hard to digest foods!
Consume electrolytes during the race from quality sources. Hammer Nutrition’s Endurolytes and Saltstick are two great options to use during the race. I also pre-load a few days before the race by taking 3-5 a day.
Go slower than you think, especially at the start. Use the first few miles to warm up. A consistent pace is more enjoyable and usually faster than going out too quickly.
Focus on relaxing both mentally and physically. Practice your running technique and use positive affirmations and mantras such as “I am strong, I am light” to take your mind off of any discomfort or fatigue.

Post Race

Within 30 minutes of any run, consume 8-16 oz. of water and 200-300 calories of a high-quality recovery drink such as Recoverite or Shakeology.
A natural anti-inflammatory such as Tissue Rejuvenator will help reduce soreness and help you recover quicker.

Special Considerations

A common question I have been getting lately is how to have your best race if you feel under trained. The most effective way is to breathe easier and slower by focusing on relaxation and running with an efficient technique. Chi Running addresses both of these! An efficient running technique will allow you to breath easier. Allow yourself to be ‘pulled by gravity’ by leaning from the ankles (not the waist) to reduce effort. Watch this video to learn how. Be ok with going slower than you are used to. Focus on having fun and forget about your time. Chat with other runners, enjoy the scenery and stay in the present moment.

Use positive affirmations, mantras and breath work to reduce energy usage. I suggest you don’t try to control or judge your breath. Instead, watch it and allow yourself to breath easily and deeply.

Finally, after the race, be sure to eat foods high in anti-oxidants and cleansing foods to help reduce fatigue and soreness. Fruit, veggies, wheatgrass, Tissue Rejuvenator and Chia seeds can help reduce inflammation and help your body heal quickly.

Most importantly, listen to your body. Practice accepting the conditions, where you are at and enjoying the present moment. By going slow and having fun, you may be surprised at how well you do!

–Daman Stoy, elite ultra marathon runner, founder of Wholistic Running and Certified Chi Running instructor

Community, support, faith and losing my Self

Posted on April 1, 2012 by Wholistic Running

My passion and love for running and community continues to grow! I really enjoy racing for it encourages my Self-Realization. For me, races aren’t about competition, time or winning. They are about meeting new friends and deepening existing friendships, pushing my limits, breaking my boundaries, being inspired by others and doing what I love to do. Racing is an exploration of my Self and this place we call home, Earth. I am so grateful to the wonderful family of running friends I have and being able to run.

I recently ran Bozeman’s Run to the Pub Half-Marathon and didn’t have any goals other than to have push my boundaries and have fun. And did I ever! I had such a great time chatting with other runners, checking out goofy costumes, cheering runners on and enjoying a beautiful day!

I do have to admit, I was surprised at how fast I ran and how effortless it was. The past five months I have run an average of 2-3 days a week. By far, most of it at a 8-12 minute/mile pace with 1 day of speedwork in 5 months. But somehow during the race, I ran over 13 miles at almost sub-6 minute pace finishing at 1:19:54. I keep asking, ”how is that possible?”. I believe it is a result of my very efficient technique, relaxed mental state and overall health from eating well and practicing yoga. Chi Running continues to amaze me!

Six days later I ran the Buffalo Run 50K on Antelope Island. This gorgeous island is on the Great Salt Lake and has unique geology, plants and bison on it. Not to mention being surrounded by water and magnificent, towering mountains all around. My goals for this race were to have fun and again, push my limits. I went into the race feeling ill prepared and under trained. Running 20-35 miles a week for 5 months is not great preparation for a 50K. But I relied on my efficient technique, mental strength and health to guide me along.

The few days prior to the race, I was having stomach issues. I wasn’t able to eat much or as well as I would have liked. The morning of the race wasn’t much better. I didn’t eat much breakfast but hoped I could rely on Chi to sustain me during the race. As we began to race, I had the privilege to run with many close friends. Some from Bozeman, some from Wyoming and Utah and others from surrounding states. We goofed around and I said awkward comments and bad jokes. I loved it! Running with friends is very special to me and we laughed and enjoyed the magic of another day on this beautiful planet. I ran the first lap (about 16 miles) completely with two good friends. We were feeling really strong that first lap. About a mile into the second lap I started to pick up the pace relying on Chi, efficiency, gravity and relaxation. I focused on less effort to go faster. A strange concept for many but it really works. Relaxation equates to speed. After a mile, I took a wrong turn to hear a friend yell “wrong way” and was teased for my mistake. My excuse: “I was in the zone!”

I continued to push my limits and relax even more. I found this deep place of peace and freedom. After the second aid station, I proceeded to get lost once again but this time for real. I took a wrong turn and ran up a ridge to find myself looking hundreds of feet down to the correct trail below. I stopped to assess the situation, breath and prepare for the adrenaline and joy of bombing down the mountain. I finally got back on track, losing about 5 or 8 minutes in the meantime. I passed a few runners for a second time, each of them asking “what happened?”. My response, “I was in the zone!”. My poor excuse for not paying attention.

I continued to push the pace, running as fast as I could while relaxing. I’m amazed at how effective this can be. I began to have pretty severe stomach and digestion issues. After mile 20, I wasn’t able to consume any calories or liquids. This can have devastating consequences, especially considering the heat of the day. 75 and sunny, which for a Montanan in March feels like an oven. I was able to sneak a couple Hammer Gels and luckily Endurolytes saved the day which prevented me from cramping.

I ended up finishing with a smile on my face and the lack of ability to walk straight because of severe low blood sugar and dehydration. I asked the EMT’s to keep an eye on me so I didn’t pass out or get lost once again. A little Mountain Dew fixed everything within minutes. Totally gross but I was so out of it that it tasted like heaven in my mouth.

My second lap split was about exactly the same as my first lap, I actually sped up the second half since I got lost. I was very happy about this and how well I ran. I finished in 4 hours and 21 minutes for 4th place. Not bad for a Montanan in March with very little training. Chi Running continues to amaze me!

So really, what do I love about racing? It’s the community, support and love that abounds at races. Especially at ultramarathons. Egos are checked at the door and we are grateful for doing what we love. I suggest volunteering at or running an ultramarathon and I guarantee you will be inspired. Over and over again actually! I’ve run quite a few and continue to be amazed and inspired by the stories of others and seeing others overcome personal struggles, pain and mental boundaries. I look forward to my next race, whatever it may be.

Reduce fatigue, race faster and perform better

Posted on March 12, 2012 by Wholistic Running

Damian Stoy is an elite ultra marathon runner, certified Chi Running instructor and well-respected coach.

You may believe that you need to train harder and very often to perform well. I disagree. I train infrequently and perform well (see my race results) because I believe in quality over quantity and I use these tips I am sharing with you now. Specific foods, supplements and an efficient running technique can greatly reduce fatigue, improve your performance and make for a more enjoyable running experience. So what causes fatigue when you run?

Energy inefficiency: The most effective way to have a less fatigue when you run is to reduce energy expenditure. If we can run more efficiently, we can run faster and farther with less effort and more joy. Running can literally be easier. An efficient running technique reduces energy expenditure and increases performance. Chi Running is the simplest and most effective running technique to learn. Damian teaches the Chi Running technique and has fantastic results for runners of all levels.

Oxygen debt: Muscles require maximum oxygen to function optimally. How do we increase our oxygen capacity? One way is by consuming adequate iron and chlorophyll. Iron, a component of hemoglobin, is what transports oxygen throughout the body.

Foods to consume daily for optimal iron levels in the blood:

Spirulina, blackstrap molasses, dark leafy greens, cherries
‘Blood Builder’ by Mega Foods and Floradix ‘Iron and Herbs’
Chlorophyll is very similar in molecular structure to hemoglobin. Some believe chlorophyll acts in the body the same way and thus increases oxygenation of the body. Look for dark green foods. MacroLife Naturals has a variety of fantastic products I highly recommend!

Metabolic waste buildup: Waste products build up in the muscles causing fatigue (i.e. lactic acid). We can improve the body’s capacity to eliminate wastes by improving the detox processes of the body. We do this with overall body health, specifically liver, kidney, and digestive system efficiency. Having a healthy body pH is crucial for overall health but also to handle the excessive waste products accumulated during running. An alkaline body will feel much less fatigued during a race than an acidic body.

Alkalizing foods: Fruits and vegetables, wheatgrass, lemons, apple cider vinegar
Acidifying foods: Meat, excess protein, dairy, sugar, alcohol, coffee
Detoxing foods heal the liver, kidneys and digestive system: Lemons, milk thistle, and wheatgrass

Impact and stress on muscles: Impact causes injury and fatigue during races. Reducing impact is crucial for increased performance especially for longer distances but is helpful for all races. The best way to minimize impact is an efficient, low impact running technique. I believe Chi Running is the most effective running technique for reducing impact and increasing performance. Minimalist shoes also help promote a ‘light’ running technique.

Inflammation: Excessive inflammation also causes fatigue. We can reduce inflammation by going into a race with a ‘healthy’ inflammation response. Consuming omega-3’s and other natural anti-inflammatories daily helps decrease inflammation during races. I recommend flax oil, Zyflamend and Tissue Rejuvenator daily. High daily antioxidant levels as well as during a race reduces muscle damage and fatigue. Incorporate goji berries, wheatgrass, fresh juices and lots of fruits and veggies for high levels of natural antioxidants.

Inadequate glycogen: Optimally, we have roughly 2500 calories of stored glycogen in our body if trained well. However, if not trained well, we have less stored glycogen. This, as well as improper training, poor technique and insufficient fueling during a race is why people ‘bonk’ at mile 22 in a marathon. You can estimate that you burn about 100 calories/mile. Having optimal levels of glycogen in the body is crucial for reducing fatigue. Muscles store the majority glycogen with some elsewhere including the liver. Recovery, specifically, getting carbs into your system right after training runs is how we literally train the body to store more glycogen. Your muscles act like sponges after a run, this is when to pump them full of glycogen and train them to store more. This is why it is so important to eat right after a run including high carbohydrates, maybe some protein and little or no fat. Eating a larger meal later that is higher in protein and quality fats will speed recovery.

‘Teaching’ the body to burn fat as a primary fuel source instead of glycogen is incredibly valuable for increasing performance. Long runs over two hours teach the body to use fat more efficiently thus reducing chances of bonking and fatigue.

Pre-Race: I rest 7-21 days before a race, depending on the specific race. You can rarely rest too much. But you can run too much before a race. As I taper for a race I also modify my diet. I reduce protein 3-5 days before a race and focus on alkalizing the body. I also incorporate nutrient dense foods and don’t eat any diary, eggs, simple sugars or wheat. I don’t want any excess mucus in body, especially the lungs where breathing is then compromised. I also may incorporate extra supplements such as flax oil, Zyflamend, maca, ginseng, wheatgrass, spirulina and iron rich foods. I make sure to have sufficient electrolytes in my body by consuming Endurolytes and Sport Legs for a few days before a race.

Race: During 50 and 100 mile races, I’ll take consume alkalizing foods such as wheatgrass, foods high in iron and Zyflamend or Tissue Rejuvenator. The morning of the race, I eat very little. People are surprised to hear I eat a banana or two and that’s it before a 50 mile race. I don’t want my digestive system taxed during the race. If prepared properly, my body should have plenty of stored glycogen already. Please be advised, I am pushing myself harder than the average runner and therefore am very picky. Also, do not try any new food right before a race of course.

Feel free to ask me any questions you may have about how to perform better and have your best run ever.

An easier and lower impact running and walking technique

Posted on February 18, 2012 by Wholistic Running

When you run, do you feel like water flowing down a mountainside? Is it effortless, easy and peaceful? Is running a joyful meditative and relaxing experience Are you rarely or never injured? I ask because running can be all the above and pain-free. 

Think of the last time you rode a non-motorized scooter. To propel yourself forward, you would place your foot flatly underneath you and kick back.  Of course you wouldn’t reach your foot out in front of you with a straight leg, heel strike and then kick back to propel yourself.  It doesn’t work because an extended leg acts more like a brake.

But this is exactly what I see most runners do. And when I say most, this MOST likely means you.

This is what I see most runners doing with their feet and legs and the same is exactly true when I see people walk!  The jamming impacts your knees and back and you are running as if you are constantly applying a brake instead of letting gravity do the work for you.  The only way to create movement is to push off with the back leg which wastes energy and causes fatigue.

So what exactly are most runners and walkers doing (think you)?  With their legs, they are reaching out in front of them.  They may or may not heel strike and usually land with a pretty straight leg and sometimes with a locked out knee.  This results in a lot of excessive impact (think of the jamming of the scooter) and needless running related injuries.  What is important is where the foot lands in relation to your hips or center of mass.

This is how many people run. Notice the foot landing in front of the hips and heel strike creating excessive impact especially on the knees and back.

A more efficient, less impactful and more natural way to run is to have the feet land mid-foot and underneath the hips.  The faster you go, the more they will actually land behind your hips, same as when riding a scooter.

Danny with proper ChiRunning technique. Notice how the feet land underneath or behind the hips just like how children run.

Please don’t think you accomplish this by thrusting the hips forward when you run. You accomplish this by leaning slightly from the ankles with proper posture allowing the legs to open behind you. This is the foundation of Chi Running.

Danny Dreyer, founder of ChiRunning, has found a very effective way of teaching runners how to run in a way that is more natural, reduces impact and therefore, reduces injuries.  Because you are using gravity instead of your own energy, ChiRunning is also more efficient, easier and more fun!

So much attention is being made about heel striking and how it is ‘bad’.  It is, but what is more important is where the foot lands in relation to the hips.  It is almost impossible to heel strike if your feet are landing underneath your hips.

For a more efficient, low impact way of running, try these quick tips: 

Have your feet land more underneath the hips.  You can accomplish this by having a shorter stride. Think smaller, shorter steps.  You will not lose speed because you can open up your stride behind you and relax to increase your stride length therefore your speed. Also, with good posture and long spine, think of leaning from the ankles and letting gravity pull you forward.  The key is not leaning from the hips or head.  You may not get it right away and feel the difference at first, but ideally you will progress gradually.

Poor technique resulting in fatigue and injuries. Don’t lean from the hips or neck. Proper alignment, an engaged core and good posture is key and emphasized in ChiRunning.

Barefoot running can accomplish some of these goals.  But still, many people run poorly and have poor posture resulting in fatigue and injuries while barefoot running.  Also, I have many students who come to me saying they have practiced the ChiRunning technique and it has made running more difficult.  The problem is that they are doing the technique incorrectly without knowing it.  This is why it is important to have a certified instructor watch you run, video tape your form and make appropriate corrections.

Is running difficult and painful?  Do you not feel graceful and flowing when you run?  Do you often get injured because of running?  Most likely you are running inefficiently, with poor posture and gait. The good news is, with practice running can be easy, more enjoyable and flowing, like water down a mountain.

Find out more about Chi Running on my website, check out the Chi Running & Chi Walking books and DVD’s,  visit www.chirunning.com to find an instructor near you, and most importantly, practice so that you can be on your way to learning how to love running again.  Feel free to contact me with questions and for your own Chi Running lesson.

Wholistic Running

Run Injury-Free with More Ease and Greater Joy

Tag Archives: chi running