PUBLISHED 10/10/2007
Imagine running, but feeling minimal effort. Once you do, you'll understand the basic tenet of "ChiRunning," a concept based on tai chi and developed by Danny Dreyer, a coach in the San Francisco Bay area.
Tai chi motions are based on the movements of various animals. For example, think of the way a cheetah runs. At full speed, that big cat leans forward, fully extending its legs behind its body. That's the source of its power and momentum.
And that's what runners should imagine as they run, says Dreyer. "Like the cheetah, you can take advantage of the natural pull of gravity to propel you forward," he says. Doing so minimizes unnecessary exertion, impact, and injuries. Here's how to do it:
Lean forward. Sounds simple, but most runners do it wrong. To lean correctly, try this exercise: Stand tall with your feet about shoulder-width apart, your knees slightly bent, eyes forward, abdominal muscles tensed, pelvis tucked, and back straight. Then, let your entire body tilt forward slightly. Don't bend from the waist. That will overwork your quads and stress your knees. Instead, lean from the ground up, as if your whole body is falling forward. Once you become used to this position, try it while running.
Extend your legs. Once you incorporate the lean on your runs, allow your legs to extend back while picking up your heels. This creates a balance to your lean and keeps you from bending at the waist.
