Take a look at this short video, it doesn't show you any techniques in Chi Running but provides some interesting do's and don'ts!
What is Chi Running?
Chi Running is a running philosophy and a running technique, developed by an ultramarathon runner, Danny Dreyer who also is a practitioner of Tai Chi, Yoga and Pilates. This technique is his attempt to combine these philosophies with his running. It is a somewhat controversial technique within the running and the sports biomechanics community.
As a running technique, it tend to focus more on runners moving in what is considered a more as a more natural and efficient way. The supporters,claim that the traditional approach to running as being more focused on the use of power and strength to push the runner along the ground as fast as possible, whereas Chi running should be more focused on being more efficient and flowing over the road with the use of a midfoot strike rather than the usual heel strike first technique. Supporters also claim that this technique is more biomechanically sound, but there is no research evidence to support the claim. Most of the claims for it by the supporters are not supported by any evidence. Experts do disagree over the validity of changing the running style to being a midfoot striker is being a good thing. Generally, the expert opinion is that changing a running style does increase oxygen consumption which could be considered a sign of an inefficient gait.
As a philosophy of running, it is about running in a more relaxed way and feeling 'at one with the road', much like in the spirit of Tai Chi, Yoga and Pilates. This is supposed to make the running experience more of a spiritual experience rather than a hard 'slog' or a chore that has to be done.
A number of unsubstantiated and sometimes, extraordinary, claims are made for the technique. One study is claimed to suggest that there is a reduction in injury in those who practice it. But the results of this survey are only talked about on Chi Running websites and not available for scientific appraisal. Expert opinion is clearly divided on this, but there is no reason why it could not be part of any balanced running program.
More information on Chi Running is available on www.clinicalbootcamp.net/chi-running.htm and the New Balance running shoe company have released a Chi Running Shoe, watch the video.
Article Source: http://EzineArticles.com/?expert=Craig_Payne
As a running technique, it tend to focus more on runners moving in what is considered a more as a more natural and efficient way. The supporters,claim that the traditional approach to running as being more focused on the use of power and strength to push the runner along the ground as fast as possible, whereas Chi running should be more focused on being more efficient and flowing over the road with the use of a midfoot strike rather than the usual heel strike first technique. Supporters also claim that this technique is more biomechanically sound, but there is no research evidence to support the claim. Most of the claims for it by the supporters are not supported by any evidence. Experts do disagree over the validity of changing the running style to being a midfoot striker is being a good thing. Generally, the expert opinion is that changing a running style does increase oxygen consumption which could be considered a sign of an inefficient gait.
As a philosophy of running, it is about running in a more relaxed way and feeling 'at one with the road', much like in the spirit of Tai Chi, Yoga and Pilates. This is supposed to make the running experience more of a spiritual experience rather than a hard 'slog' or a chore that has to be done.
A number of unsubstantiated and sometimes, extraordinary, claims are made for the technique. One study is claimed to suggest that there is a reduction in injury in those who practice it. But the results of this survey are only talked about on Chi Running websites and not available for scientific appraisal. Expert opinion is clearly divided on this, but there is no reason why it could not be part of any balanced running program.
More information on Chi Running is available on www.clinicalbootcamp.net/chi-running.htm and the New Balance running shoe company have released a Chi Running Shoe, watch the video.
Article Source: http://EzineArticles.com/?expert=Craig_Payne
Review Of Garmin Forerunner 405 watch, GPS Fitness Done Right!
If anyone is looking to buy a GPS watch for monitoring their running training / progress, click on the link below for a review of the Garmin Forerunner 405.
http://dvice.com/archives/2008/04/day_one_review.php
http://dvice.com/archives/2008/04/day_one_review.php
What Should I Eat, What Should I Not Eat? A Question For Runners
Once you take up any form of exercise on a regular basis, you will need to change your diet because the demands being made on your system for fuel and muscle growth will be very different from what was needed to power you're old sedentary lifestyle. As regards running, it's not so much a question of specific foods has two basic rules:
1) dump the junk and
2) increase the carbs
Getting rid of processed food is an obvious step, because so little of it contains any nutrients and the sugar contents of so much of it will mess with your energy levels. Your body eats, primarily, to nourish itself, and when it needs more nutrients it will make you feel hungry. The problem with junk food is, because it is of so little nutritional value, you need more sooner rather than later. Once you start with regular running and your metabolic rate speeds up, the amount of junk food you would need will increase exponentially. This would mean that even though you are exercising regularly, you might still put on weight.
The complex carbohydrates you need to power up your running can also be great sources of fibre, which will work wonders in keeping your digestive system healthy and ensure you are getting all the nutrients out of the food you are eating. Vegetarian runners need to make a particularly sure they are getting enough iron and that it is being used to its maximum. Vegetarian iron will be better absorbed if consumed with vitamins C, and not within an hour and a cup of tea or coffee is caffeine blocks iron absorption.
Why not visit our web sites for all you need to know about http://www.mizunorunningshoes.net/ http://www.crosscountryrunningshoes.net/
1) dump the junk and
2) increase the carbs
Getting rid of processed food is an obvious step, because so little of it contains any nutrients and the sugar contents of so much of it will mess with your energy levels. Your body eats, primarily, to nourish itself, and when it needs more nutrients it will make you feel hungry. The problem with junk food is, because it is of so little nutritional value, you need more sooner rather than later. Once you start with regular running and your metabolic rate speeds up, the amount of junk food you would need will increase exponentially. This would mean that even though you are exercising regularly, you might still put on weight.
The complex carbohydrates you need to power up your running can also be great sources of fibre, which will work wonders in keeping your digestive system healthy and ensure you are getting all the nutrients out of the food you are eating. Vegetarian runners need to make a particularly sure they are getting enough iron and that it is being used to its maximum. Vegetarian iron will be better absorbed if consumed with vitamins C, and not within an hour and a cup of tea or coffee is caffeine blocks iron absorption.
Why not visit our web sites for all you need to know about http://www.mizunorunningshoes.net/ http://www.crosscountryrunningshoes.net/
Are You Sabotaging Your Next Run ?
Current research indicates that a quick set of light post-run stretches may provide some long term protection against injury. After stretching for 5-10 minutes, what is the singular most important activity you should do to prepare yourself for future training?
1. Socialize with your fellow runners
2. Change out of your sweaty smelly running gear
3. Eat
#1 and #2 are good for both your social life and running community. The hands down winner is... #3.
Why? Carbohydrates that you ingest get broken down (metabolized) into glycogen which gets stored in your muscles. Running uses the glycogen that you've stored in your muscles as fuel. It is of primary importance to replace the glycogen that you've used up during running as soon as possible, so that you have adequate fuel for subsequent training runs.
How soon after running should you eat? Research concludes that within the first 45 minutes, muscles store glycogen at four times their normal absorption rate.
The best explanation I've read comes from noted researcher Dr. Owen Anderson: "Your window of opportunity is only about 15-45 minutes after the race (or run). After that, your body will go into "starvation mode" and will experience a rapid drop-off in ability to replenish the body. If you miss the window of opportunity your body is then unable to boost muscle glycogen levels, immune function will be impaired, muscles will breakdown further, metabolism will slow and fat catabolism (burning) will slow! That said, do yourself a favor and get in the food line early!"
How much should you eat for optimal glycogen replenishment? Current research indicates that you should aim for a minimum of 0.7 grams of carbohydrate per pound of body weight. For example, a 140 lb woman should consume a minimum of 98 grams of carbs within 45 minutes of finishing a run, the sooner the better.
You benefit from ingesting protein along with your carbs, as protein is required to repair and regenerate muscle that gets broken down during training. A 4:1 ratio of carbs to protein is appropriate. Therefore,
our 140 lb woman should consume 25g of protein along with her 98g of carbs.
At first glance, consuming these amounts may be concerning. Don't worry!
1. We runners have different nutritional requirements than the sedentary population's. We require adequate amount of carbs to fuel our increased energy requirements. Runners who are attempting to lose weight succeed due to their increased caloric expenditure. Restricting carbohydrates may work for the sedentary population but is counterproductive for runners.
2. With a bit of planning, it's neither difficult nor expensive. What do 98 grams of carbs look like? Two cup of chocolate milk (58g of carbs, 16g of protein) and a bagel (40g) will give you about 98 grams of carbs, depending upon bagel size. Add two handfuls of nuts for additional protein (10g)...Bingo! Add some fresh or dried fruit and you're over the top with plenty of room to spare.
Practical tip: If your finish line for your runs is not your home and it's too warm outside to keep chocolate milk in your car, partially freeze the chocolate milk earlier in the day and let it thaw in your car while you run. Even big kids (at heart) like chocolate milk.
Eating wisely immediately after running will ensure that your muscles are ready for your next workout. This is a critical but often-missed component of nutrition that helps you reap the benefits of the time and effort that you spend on the roads, trails, treadmill or track.
By the way, please do change into a dry running top before eating. You'll be more comfortable. Your family and friends will thank you.
Bennett Cohen "The Savvy Runner" is a veteran runner and women's running coach, specializing in the non-elite athlete. Bennett is the publisher of the innovative Women's Running Update, a FREE weekly online newsletter for smart women runners who want to maximize the benefits they derive from running. To learn how to achieve your objectives for your running, training and healthy lifestyle, visit http://www.womensrunningupdate.com.
1. Socialize with your fellow runners
2. Change out of your sweaty smelly running gear
3. Eat
#1 and #2 are good for both your social life and running community. The hands down winner is... #3.
Why? Carbohydrates that you ingest get broken down (metabolized) into glycogen which gets stored in your muscles. Running uses the glycogen that you've stored in your muscles as fuel. It is of primary importance to replace the glycogen that you've used up during running as soon as possible, so that you have adequate fuel for subsequent training runs.
How soon after running should you eat? Research concludes that within the first 45 minutes, muscles store glycogen at four times their normal absorption rate.
The best explanation I've read comes from noted researcher Dr. Owen Anderson: "Your window of opportunity is only about 15-45 minutes after the race (or run). After that, your body will go into "starvation mode" and will experience a rapid drop-off in ability to replenish the body. If you miss the window of opportunity your body is then unable to boost muscle glycogen levels, immune function will be impaired, muscles will breakdown further, metabolism will slow and fat catabolism (burning) will slow! That said, do yourself a favor and get in the food line early!"
How much should you eat for optimal glycogen replenishment? Current research indicates that you should aim for a minimum of 0.7 grams of carbohydrate per pound of body weight. For example, a 140 lb woman should consume a minimum of 98 grams of carbs within 45 minutes of finishing a run, the sooner the better.
You benefit from ingesting protein along with your carbs, as protein is required to repair and regenerate muscle that gets broken down during training. A 4:1 ratio of carbs to protein is appropriate. Therefore,
our 140 lb woman should consume 25g of protein along with her 98g of carbs.
At first glance, consuming these amounts may be concerning. Don't worry!
1. We runners have different nutritional requirements than the sedentary population's. We require adequate amount of carbs to fuel our increased energy requirements. Runners who are attempting to lose weight succeed due to their increased caloric expenditure. Restricting carbohydrates may work for the sedentary population but is counterproductive for runners.
2. With a bit of planning, it's neither difficult nor expensive. What do 98 grams of carbs look like? Two cup of chocolate milk (58g of carbs, 16g of protein) and a bagel (40g) will give you about 98 grams of carbs, depending upon bagel size. Add two handfuls of nuts for additional protein (10g)...Bingo! Add some fresh or dried fruit and you're over the top with plenty of room to spare.
Practical tip: If your finish line for your runs is not your home and it's too warm outside to keep chocolate milk in your car, partially freeze the chocolate milk earlier in the day and let it thaw in your car while you run. Even big kids (at heart) like chocolate milk.
Eating wisely immediately after running will ensure that your muscles are ready for your next workout. This is a critical but often-missed component of nutrition that helps you reap the benefits of the time and effort that you spend on the roads, trails, treadmill or track.
By the way, please do change into a dry running top before eating. You'll be more comfortable. Your family and friends will thank you.
Bennett Cohen "The Savvy Runner" is a veteran runner and women's running coach, specializing in the non-elite athlete. Bennett is the publisher of the innovative Women's Running Update, a FREE weekly online newsletter for smart women runners who want to maximize the benefits they derive from running. To learn how to achieve your objectives for your running, training and healthy lifestyle, visit http://www.womensrunningupdate.com.
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