Participants of the running clinic get first-hand tips from Lit Onrubia on the methods of Chi Running.

From the moment a child gains wits and develops balance, his or her natural instinct is to break out and run. It’s natural, liberating, and fun.  This habit is carried on later in life.  Thus running, apart from a staple practice in exercises and conditioning,  has become a family event.

However, as years pass, the tolls of running manifests itself in many different ways. As regular runners would testify, the body gradually breaks down due to wear and tear. Injuries are common from the waist down.

Recently, there has been a movement geared towards educating the running public of the proper way to run. This practice is called “Chi Running,” a combination of the flow and balance of Tai Chi and the power and endurance of running.

Recently, Newton Running together with running specialty store Runnr sponsored a clinic that introduces a revolutionary approach to an age old practice. Led by the country’s first and only certified Chi Running instructor Lit Onrubia, the clinic covered what to practice and what to avoid, making the most of one’s running experience.

The concept of Chi Running focuses on two major aspects: Energy efficiency through relaxation; and injury prevention through proper alignment. In addition, the approach requires not just the willingness to get up and start but also requires one to be “mindful” while running. "As a matter of fact “running is 10 percent physical and 90 percent mental," Onrubia says. The consciousness of every detailed movement for every body part is essential and it starts at being aware of one’s form and coordination.

From Onrubia, here are six practical tips to apply in order to get started with Chi Running:

Posture

It all starts with settling in to the best posture for optimal running. This consists of three steps. First, get aligned, which starts with straightening out the upper body. Second is engaging the core. This means channeling the “power house” which is found in the lower abdomen where the center of balance is. This holds the secret of maintaining balance and energy efficient running. Third is creating balance. This step requires the three main points in the body, which is the shoulder, hips and ankles, to be perfectly aligned.

Lean

The power to propel the body should not come from the legs. Instead it depends on how you lean your body’s alignment, using gravity to pull it forward. Practicing “the lean” consists of checking your body’s column, dropping the focus on your feet and letting your column fall slightly ahead so as to get enough forward motion needed.

"This practice, if followed properly, will improve a runners overall form by stressing on mid-foot striking. It also eliminates common running malpractice such as heel striking and toeing off, which significantly lowers the hazards of possible injuries."

Ankle Lift

Using Onrubia’s analogy, imagine peeling off a sticker, where it’s slowly lifted from the surface from end to end.  That is the proper way to lift the ankles off the ground - relaxed and light. Pushing off with the feet is clearly avoided so as to minimize the fatigue of the lower body.

Arm Swing

In attaining the proper way of running, the distribution of work should be 50/50 between the lower and upper body. This principle not only takes a work load of the legs and feet but also maintains the running balance with the proper arm swing.

"There are three things to keep in mind to achieve proper arm swing. First, the arms should maintain a 90 degree angle at all times (except going uphill where the angle should be at 45 degrees). Second, do not cross the body’s centerline when swinging the arms. Lastly, contrary to common practice, the arms should be driven back, instead of the usual forward motion, with an “elbow to wrist” motion."

Gears and Stride Length

Controlling speed is a crucial part of running. By not utilizing the legs to push off, the only way to manage speed is through the angle of lean. The more you lean the more force is exerted going forward, lengthening one’s stride behind thus covering more ground and gaining more speed.

"It’s also critical to loosen the pelvic movement, to increase stride length and lessen the impact of running. Teaching the feet and legs to relax while running is crucial to achieve pelvic rotation. This is probably the most difficult aspect to master. But as time passes, and through conscious effort, eventually this movement will come second nature while running."

Cadence

Cadence is the body’s natural rhythm. It’s important for a runner to establish a consistent cadence so as to prevent having an unstable pace resulting to possible future injuries. The ideal cadence is at about 85 to 90 steps per minute which should remain constant regardless of speed. The best way to settle into the body’s optimum cadence is through the help of a metronome, which is a device that produces regular clicks to base one’s rhythm on.

"Chi Running puts emphasis on the fact that running is a “gradual progress.” Don’t try to think that you can turn the table to go from zero to marathon in six months, it depends on your body. You need to listen to it,” Onrubia stresses.

He further tells, "We are all unique and have our own bodies to adjust to, but having the proper framework to follow does not hurt."

There is a difference between understanding the concept and actually applying it. So, pick yourself up. Strap on your running shoes and just start running. It’s guaranteed that you’ll see and feel that it makes a lot of sense.

Interested to learn more about Chi Running?  There’s a book written by its founder, Danny Dreyer, entitled “Chi Running: A Revolutionary Approach to Effortless, Injury-Free Running.” To get in touch with Lit Onrubia, e-mail lit.onrubia@gmail.com.