Running as a Metaphor for Life

Many of us have heard the concept of “running is a metaphor [or mirror] for life”.

There have been many ways to apply and learn from this concept.  Just Google the phrase and you will see many posts on the subject.

A few days ago a great quote came across my path:

“Tension is who you think you should be. Relaxation is who you are” ~ Chinese proverb

There is that ’should’ word again.  I think this quote finally describes the reason why

Making Gradual Progress

The way we stand and move are habits formed over time from our life experiences. Making adjustments to your posture and motion will take time; but with consistent focus and practice, not nearly as much time in which those habits were formed.

In a previous post ‘A Journey of a Thousand Miles‘, the principle of Gradual Progress was introduced. This is a key principle for any change, not just your posture or your running/walking technique. It is a key principle of nature itself. Everything in nature transitions from state to state incrementally. When something in nature attempts to skip a step; and is inefficient or out of balance for too long, it is usually reminded of this principle with impact to its longevity.

Here is another way to look at it. If you had a choice, which set of steps below would you rather climb? Orange or Blue?

Perhaps most of us have never thought about it, but steps are designed specifically to allow humans to make Gradual Progress balancing effort with efficiency. Too little a step means too little effort and lower efficiency. Too big a step means too much effort and lower efficiency. Steps have a height (rise) and depth (run) based on their purpose.

If you have ever run or walked a hill and it felt much like a lot a additional effort, it could be that you were taking too big of a step. If you ever added too many upgrades (long, total miles, hills, intervals, etc) to your training program, you may have been asking your body to take too big a step forward.

When we take too big a ’step’, we can get out of balance. When we get out of balance, all kinds of compensations take over for the primary goal of survival (or the survival of the goal). We use more ‘muscle’, or other muscles not designed to handle the task; and maybe we sacrifice the long term to support the short term. Out of balance for too long, say in the repetitive stress motions of life, we can create resistance in the form of tension, fatigue, discomfort, aches/pains and eventually injury and/or dis-ease.

The question again comes back to “On average, what kind of steps are you taking as you move through the many aspects of your life?” … both physically and mentally. Are they steps balancing effort and efficiency, maximizing forward momentum and minimizing resistance or  are they steps which skip steps and/or pull you out of balance?

I experienced the negative effects of this concept a few years ago through my running. At one point, I struggled to run consistently due to nagging injuries for almost two years. That was almost four years ago and I have been running injury-free ever since. What changed? I did. I was introduced to ChiRunning and realized that both my running technique and my running program was out of balance. Both were asking my body to move in a state of in-balance and against simple principles of nature.

As I changed my approach to my running(*) through ChiRunning for effortless, injury-free running, I never expected its simple principles of nature to also teach me so much about the rest of life in nature. At first I thought this the bonus, but now realize it was clearly the prize.

[* and later my walking through ChiWalking so I can apply the principles all day long.]

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David Stretanski is a holistic health, fitness and wellness coach and Certified ChiRunning®/ChiWalking® Instructor. For more information on David, please see his About, Contact page or his website at http://www.eChiFitness.com.

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ChiRunning® and ChiWalking® are registered trademarks of ChiLiving, Inc.

Should We Run Barefoot?

Recently there has been a lot of focus on the concept of running barefoot.  Some purists suggest we should all be running barefoot, period.  Personally, I don’t care for the word ’should’.  It implies someone else telling me what to do or be, when we all have to decide that for ourselves.

But can we just go run barefoot?  To help answer this, consider how long it has been since you ran barefoot.  20 years, 40 years, 60 years?; most of us have not run barefoot since we first learned how to run as toddlers (*).  How many years of shoes, dress shoes, high heeled shoes, perhaps periods of inactivity, or of modern running shoes do you have in you?  These are just a few examples of all the stimulus the body is adapting to every minute of every day.  This adaptation happens slowly and if we want to reverse the resulting changes in posture, muscle strength, flexibility, balance and confidence; it may take time to do so safely with limited risk.

If you decide to one day go for your regular run barefoot, you are suggesting that you have a ‘fast forward undo’ card.  Nature probably does not work well that way for most of us.  But I am not suggesting that this approach (or any other approach) is wrong or impossible, just that we can be met with resistance if we go against nature.  In many cases, running barefoot can be very helpful in reconnecting with our sense of the ground and how we are interacting with it.

[*We might consider that the way we run 'naturally' is the way we ran instinctively as young children in bare feet.  This is the same way many people or cultures who have been running all of their lives continue to run.  They have maintained the instinct for running efficiently and without injury.  There are numerous images and videos on the internet - some examples of 'natural' running might be elite Kenyan runners, and also the Tarahumara Indians from Mexico in a related post Natural Running Technique.]

Challenges

Here are some challenges to running barefoot:
- Let’s face it, most runners are Type A personalities. Running ‘less’, get ’slower’ or take a few ‘numerical’ steps back to move forward in a new way is difficult.  In our society, we tend to want ‘more’ and want it ‘now’.  Going barefoot will require a period of adaptation with limited expectations of speed and distance to reduce chances of over-stress and injury.  Running barefoot takes constant focus, ongoing practice and patience.  There are no shortcuts to developing new habits.  The most effective approach is likely to make Gradual Progress resulting in long term success.
- Running barefoot is best done with relaxed feet.  Putting feet/body/mind in the unfamiliar situation of being barefoot on an unfamiliar surface will likely result in mental apprehension and physical tension, particularly in our feet.  Many runners run tense and stiff already as it is in shoes, so being barefoot presents an even larger challenge to staying relaxed.  Relaxed feet means less stress at impact, less effort in the lower legs, less overall tension, less resistance to motion, and even a reduction in the fight or flight response that can be caused by cramped feet.
- It can be dangerous out there.  Danger exists on the roads, sidewalks, everywhere; even on the trails and grassy areas you will find man-made (and natural) obstacles to distract you and promote apprehension.  Unfortunate, but reality.

Options

Here are just a few approach options:
- Option A: Do nothing.  This is heading out the door, shoes or shoeless, and hoping for the best.  Given that 65-80% of all runners get injured every year, we might consider learning all that we can to avoid being part of that statistic.  Many times a simple and subtle adjustment can have a significant effect on our running experience.
- Option B: Run barefoot and let your body figure out the necessary technique. In this case,  the body provides feedback to the mind; and the mind attempts to make adjustments.  This approach can be risky, frustrating and can sometimes take a lot of time via trial and error.  This may also not result in the highest possible level of running efficiency.  To this ‘let the body guide you’ approach, you might add a few ideas suggested by others.

[Note: Even cars these days have a powerful computer that uses sensors to make operational adjustments.  The difference here is that the computer is pre-programmed with a complete understanding of how the vehicle is designed and how it operates most efficiently.]

- Option C: Learn how to run barefoot before you run barefoot; so that you could run barefoot if you wanted to.  Meaning, pre-program the human computer.  This approach is mind/body, where the mind and body act as a team.  The mind directs to the body based on learned principles; and the body provides feedback to that process.  In this case, basic knowledge of anatomy, principles of nature and laws of physics are applied proactively to improve technique.  As technique improves the body will naturally sense and signal a change in footwear is available.  Then small steps to change footwear occur generally along this path: Motion Control shoes to Stability to Cushioning to Racing Flat to Minimalist to Barefoot.  Small steps suggest small changes as well as a gradual adapt-in period for the body to get comfortable with any change.  In this case; technique, balance and confidence are all developed in parallel.  Also in this case, this approach is clearly Rooted in Principles which can each be used more or less depending on one’s own experience.  When or if you change your footwear is based completely on your own instinct and experiences.

Do I Personally Run Barefoot?

I don’t, but have a very good sense that I could.  I run almost all of my miles in very light, very flexible trail racing flats.  I started working on my running technique about four years ago in a very stiff Motion Control shoe.  As I improved my running technique over months, I found I needed less and less shoe.  As I worked on my alignment, I reduced pronation and moved to a cushioning shoe.  As I improved my interaction with the ground, I reduced the need for cushioning and moved to racing flats and trail racing flats.  This also increased my ability to sense my interaction with the ground.

New Balance 790

I now run 100% of my miles on all surfaces in New Balance 790 Trail Racing Flats.  I have recently started running more and more without any insert at all.  I also keep my shoes tied loose.  I slip them on and off without needing to untie them.  This does two things.  First, it keeps my feet very relaxed since the shoe does not constrict my movement and allows it to land naturally within my shoe.  It also gives me constant feedback on my running technique.  If my feet slide around in my shoe, then my technique must is off due to undesired horizontal forces in my feet.  So my chosen shoes have become an aid to my technique practice with limited to no interference.

I have run short distances at times barefoot to get feedback on my running technique.  I also use running barefoot at times with my clients.  There is nothing like a hard surface to teach someone how to be ’soft’.

I have considered running barefoot more but sense this would add risk in terms of safety, and adversely affect my focus on technique.  I personally want to explore the unknown path more while further refining my technique.  Being barefoot may interfere with those goals.

Technique

Here are a few technique points to consider for both barefoot and shod (**) running:
- Relaxed feet
- Midfoot (full-foot) landing to use primarily the structure of the lower leg/foot for momentary support
- Low impact, with the feet landing under the body’s aligned posture and not in front of it
- No lower leg effort, no pushing off with the feet/toes
- Highly efficient position and motion by cooperating with the forces of nature

[** shod, an interesting new term meaning shoe-d.]

There are many running ‘techniques’ approaches to consider, many taking a purist position on ‘right’, ‘wrong’ and ’should’ – a position I do not take.  I am partial to ChiRunning due to my own success implementing its simple principles and their benefits.  My experience is higher and higher levels of effortless running with virtually no recovery; and the elimination of all aches/pains and injury.  If the above list makes sense to you; then please check out ChiRunning and see if it can work for you also.  Perhaps there is just one ChiRunning concept that will make all the difference for you.  Or perhaps there are additional time-tested principles of nature that can be helpful.  After all, we are talking about running more ‘naturally’.  Proactively applying principles of nature seems like it could be an efficient approach to moving in that direction.

[Note: If you are a walker (aren't we all ...), then ChiWalking is a great way to apply the same principles of nature to walking and hiking.  And applying more focus to walking can lead to higher levels of running technique since we get to practice our running all day long].

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David Stretanski is a holistic health, fitness and wellness coach and Certified ChiRunning®/ChiWalking® Instructor.  For more information on David, please see his About, Contact page or his website at http://www.eChiFitness.com.

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ChiRunning® and ChiWalking® are registered trademarks of ChiLiving, Inc.

A Journey of a Thousand Miles …

As with most ancient teachings, a simple principle applies to all aspects of our lives.  This one has been coming up a lot lately in a number of ways:

A journey of a thousand miles begins with a single step. – Lau Tzu

And I am sure we have all heard that “it’s the journey, not the destination”.  So we might consider that the quality of our journey has more to do with the quality of each step than on where we end up.  A personal development mentor of mine, Jim Rohn, suggests that “wherever you are … be there.”  Simple, yet powerful idea to be present and fully experience each moment.

I think I first consciously learned this concept when I was a senior in college.  I was skiing with a bunch of friends on a cloudy, damp day and we came to the top of the steepest mogul field in New England; Outer Limits at Killington, VT.  Standing at the top I questioned the sanity of being there on this day as I looked into a dense fog.  You could not see much past a mogul or two; and certainly could not see the lodge about 1000′ down.  We all kind of looked at each other, shrugged as if to say here goes nothing, spread out and headed down the slope.  Immediately something seemed different but I could not put my finger on it.  After a few turns I started to hear yips and wahoos from my friends; and felt inclined to do the same.  We got to the bottom and all agreed that it was much easier than expected.  Over lunch it came to me … it was the fog that made it easier.  The fog forced us to be present, to focus on the next step, the next mogul and not on the many that followed, how steep the slope was or how long it was.  We simply focused on each step.

Lately through some big challenges this same concept keeps coming up, particularly when I am working on my running technique and preparing for and participating in ultramarathons.  What is more interesting is how what I learn “through” my running appears as lessons applicable to other areas of my life.  In ChiRunning and ChiWalking, the related principle of nature is simply called ‘Gradual Progress’.  The principle states that everything has to grow incrementally through it own developmental stages, from less to more or from smaller to larger.  When this process happens gradually, each step forms a stable foundation for the next step.  This insures that nothing happens before its time and teaches us to be more process [journey] oriented instead of goal [destination] orientated. A simple principle that can make a significant impact to the way we approach life.

So if we want to go from A to B, in any aspect of our life, we have to take the next step mentally and/or physically.  The question is what kind of step is it?  Is it a manage-able balanced step that creates incremental progress and momentum <or> is it an overextended step which results in inefficiency and resistance to our forward progress?

Of course, when going from A to B both a strong ‘why?’ will keep us motivated and a map will keep us efficiently in the intended direction.  But consider this – if we were to take a road trip, what percentage of that time is focused on the road vs. looking at the map?

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David Stretanski is a holistic health, fitness and wellness coach and Certified ChiRunning®/ChiWalking® Instructor.  For more information on David, please see his About, Contact page or his website at http://www.eChiFitness.com.

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ChiRunning® and ChiWalking® are registered trademarks of ChiLiving, Inc.

Technique Rooted In Principles

When I first picked up a ChiRunning Book about three and a half years ago – injured, frustrated, confused; I first realized my running philosophy was a bit off and then I realized my running technique was a bit off also.

On the surface, ChiRunning is about adjusting running technique to improve efficiency and prevent injury.  Underneath, ChiRunning in rooted in simple principles of nature, actually laws of nature, that if applied can dramatically change your running experience.

The first three chapters of the ChiRunning Book are all about these principles.  It is not until Chapter Four that the elements of the technique are presented.  Looking back, the first three chapters were critical to my understanding and all the incremental  progress that has followed.  I am grateful that patience allowed the process of learning to unfold as it did.

[The same is true for the ChiWalking Book with the first three chapters all about principles and Chapter Four begins the technique.]

Recently the following quote came across my desk.  I think it sums it up quite nicely.

The principle without the technique is useless, the technique without the principle is dangerous.
— George Ohsawa

When someone asks about ChiRunning, I am sure to introduce the principles first, then the benefits and then finally elements of the technique.  The principle provides the ‘why’ that can motivate the ‘how’.  ChiRunning is about changing a habit to improve the quality of your running experience.  Sometimes our existing habits just happen slowly over time; as if we fall into them with subtle life influences.

Which leads me to another great quote: “If you don’t stand for something, you’ll fall for anything” which is attributed to many on the internet.  Consider that when you do stand for something, it is almost always based on a principle by which you live.

So, happy reading and don’t forget to embrace the ‘why’ so when you stand and move in a new direction you have the support of simple principles of nature that apply to us all.

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David Stretanski is a holistic health, fitness and wellness coach and Certified ChiRunning®/ChiWalking® Instructor.  For more information on David, please see his About, Contact page or his website at http://www.eChiFitness.com.

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ChiRunning® and ChiWalking® are registered trademarks of ChiLiving, Inc.