Without a doubt, all cardio workouts are good for health and figure. But without all of them, it is the most accessible type of daily fitness: it is very necessary for our body and allows you to keep yourself in shape, always keep your figure and feel good. Running, in one form or another, aspires to many people, but most run incorrectly, injuring and destroying joints and muscles, disrupting the heart system. Hence the health problems and the persistent unwillingness to continue to engage in regular training.
As we said, unfortunately, for this reason, people give up running and worsen their health, and then they say: “running is harmful”, “running is not a sport for everyone”, etc. But running can be a very useful and even necessary type of physical activity - regular, proper running develops and trains almost all muscles, improves the functioning of all organs and systems (endocrine, cardiovascular, etc.), protects against stress and depression, allows a person to become exceptionally hardy.
Those who do not run, but "pump muscles" on the simulators, often "break" even at short distances. And a quick climb up the stairs without an elevator to 6-7 floors in general can become an extreme burden for them.
Let's talk about how to run correctly? What does technique mean and how should you breathe properly while running?
Running technique
The correct running technique may differ in the way the supporting leg touches the ground: some run “from the heel”, others “from the toe” or with the placement on the wide part of the foot. More often, the first method is chosen, and when running slowly, it is quite suitable.
But professionals know that such a technique is not suitable for running at a normal and fast pace: the load on the joints is high, they cannot withstand and literally “break”, especially since amateurs often run on unnaturally hard surfaces - for example, on asphalt.
Practically frees the joints from the load of the so-called. toe run. This is how athletes run: the foot is smoothly lowered to the toe, then to the wide part, and then, for a fraction of a second, to the heel; ideally, the heel should just touch the ground. For beginners, this is usually difficult - the muscles get tired quickly, but it is better to learn the correct running technique right away than to relearn. It is recommended to start training at a slow pace, and do not put your foot on your heel; if toe running fails, lean on the widest part of the foot.
Success Secrets
In order to run correctly, you need to look forward, at the horizon, keep your chin straight, straighten your neck, tighten your abs a little, straighten and lower your shoulders, bring your shoulder blades together and not slouch: your chest should also be straightened.
While running, do not turn the body to the sides and rotate the hips: this creates interference and takes a lot of energy.
Do not tilt the body strongly either forward or backward, do not bend in the pelvic area - do not overstrain the spine. Experienced trainers are advised to determine the appropriate position using a simple method. Assume a running posture, relax your back, and slowly bend over: the correct position of the body will be at the moment when you instinctively have to “throw your leg out” to avoid falling. A slight forward lean is usually enough to speed up the run.
When running, press your elbows to the body, bending at an angle of 90 °; palms with slightly clenched fingers facing each other. With the right run, your hands should “walk” a little back and forth - this will help keep the rhythm.
No need to put your foot forward and shuffle your foot: land softly on the wide part of the foot so that it is always under the center of gravity of the body - its point is at the bottom of the abdomen.
The knees should be slightly bent when the feet touch the ground; the heel when lifting the leg stretches to the buttock.
Do not bring your knees together - direct them in line with your feet.
The step of a proper run is not too long, but not too short: 3 steps per second is considered the norm.
When the leg goes down, try to relax it as much as possible.
How to breathe correctly
Breathing is one of the keys to proper running. So how should you breathe?
There are no clear guidelines - all people are different, but there are rules that are better to follow. So, mastering diaphragmatic breathing is worth it to everyone who wants to run. You can check how well you can do this: lie on your back, on a flat surface, and put two books on yourself - on the chest and abdomen. If the amplitude of movements of the first book is greater, you have chest breathing, and you need to learn to breathe with the diaphragm: when you inhale, the stomach should increase, and when you exhale, it should be drawn in.
The rhythm of breathing during proper running is recommended to be controlled by counting steps, and here the approach is also different. Inhalation and exhalation can be alternated every 4 steps if the run is easy. When the load increases, you can inhale for 2 steps, and exhale for 3-4: the main thing is not to go astray. If it is impossible to count and control, the running speed must be reduced: until you learn to breathe, there will be little benefit from running. When running long distances, breathing should be slower and more even, with deep breaths and long exhalations.
Should you only breathe through your nose? For many years it has been argued that this is the only true way. Indeed: nasal breathing protects us from dust, microbes, toxins and other "components" of urban air. And in cold weather, you can also get sick with a cold, inflammation of the larynx and respiratory tract. However, in practice, everything is not so simple, and professionals know this.
When running, the body needs much more oxygen than during normal and even fast walking, but not everyone manages to get it through the nose as much as necessary: the structural features of the nasal passages are different. Many people suffer from a lack of oxygen while running, and as a result they either stop training or create health problems for themselves and again stop running.
Therefore, mixed - through the mouth and nose at the same time - breathing can help, but the throat must be protected by pressing the tongue to the teeth and palate.
When running cross-country, inhale through your nose and exhale through your nose and mouth at the same time. In winter, also try to inhale through your nose. And always watch your pulse: if you start to choke, slow down.
What are the best running shoes for running?
Of course, successful jogging is impossible without the right running shoes.
However, with the choice of running shoes for proper running, not everything is clear either. Sneakers with shock absorbers, heel and toe are called correct, but many athletes are sure that this is a marketing ploy.
It is often explained that the shock absorber in the heel "softens the vertical impact load". And when the weight is transferred to the toe, the shock absorber should reduce the load on the foot: in fact, heel-to-toe running in such sneakers becomes the only option.
Experienced runners choose shoes with a flat sole, or slightly thickened to the heel, and consider the correct technique to be the best protection.
It is often argued that shock absorbers are needed for running on asphalt: paved surfaces and became the reason for the appearance of such sports shoes. But we go in for sports to improve health, and not to break joints: it’s better not to run on asphalt at all.
In running shoes, the foot should feel comfortable and confident. Sneakers should not press and reap in any place, but the leg does not dangle in them, and with tight lacing, the heel cannot be pulled out.
The thumb should not rest against the sock - otherwise it will be injured; the edges of the insoles should not be felt when running; The insoles are not permanently attached. The sole is durable, but elastic, easily bent.
Design and color do not matter: running shoes should be comfortable and safe.
But the most important thing is to remember that the “correctness” of running for each person is different. You can find the optimal technique only in the process of regular training, applying the advice of professionals in practice.
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Breathing correctly during the run is necessary, if only because the load on the heart and blood vessels is minimal. If you breathe correctly, then the volume of oxygen supplied to all systems and organs increases, and therefore the efficiency of the training process increases.
It should be immediately noted that breathing is an individual process for everyone, therefore, in the case of each person, his technique may vary slightly. However, today there are universal techniques that allow us to squeeze literally all its capabilities out of our body, minimizing costs.
A truly effective training can only be after a quality, even if not a long, warm-up. Its main purpose is nothing more than preparing the main muscle groups for serious stress, as well as preventing unwanted injury. And reducing energy consumption through proper breathing is important here, more than anywhere else.
As a rule, the warm-up consists of tilts in different directions, squats, lunges, arm swings in various directions and other exercises. You should initially correctly set the rhythm of breathing. Exhalation should be done exactly at the moment when your body is in such a position that its chest can easily compress, and inhalation, on the contrary, should be done so that it can decompress.
Running and breathing
In the process of performing exercises that are aimed at flexibility, inhalation should be done in a position where the body is in a slightly bent forward state. Exhalation should be done just at the moment when the exercise ends.
Performing various lunges with inclinations, inhalation is also done at the very moment when the body is in a straight line, exhalation occurs at the end of the exercise, when the cage is still compressed and therefore is able to push out the entire supply of air from itself.
If there are exercises for the development of strength qualities in the warm-up, then you need to adhere to specific breathing techniques. So, inhale just at the moment when the tension of the muscle being kneaded is minimal, exhale, on the contrary, when the tension is maximum. If push-ups are done, then you should inhale while bending your arms, and exhale, respectively, when they are straightened, when your muscles are as tense as possible.
In the process of warming up before running, you must strictly adhere to a mandatory and important rule. It consists in the fact that you can not hold your breath in case of maximum tension. The delay will inevitably lead to oxygen starvation, even for a short time period, which, in turn, will lead to a sharp increase in blood pressure.
In the process of running, it is most difficult to control the respiratory process, but it is also very important, since running exercises are cyclic, that is, continuous. If we compare the body's oxygen demand when walking and when running at an average speed, then it will differ tenfold. We must try not to be distracted from the breathing technique, strive in every possible way to ensure that it is coordinated in rhythm with the body. Otherwise, there will be a deterioration in coordination of movements, oxygen starvation and deterioration in breathing. The cause of all will be insufficient ventilation of the lungs.
If the run is not particularly fast, then it is recommended to breathe so that inhalation and exhalation occur approximately every 3-4 steps you take. If you do not have enough air, then the number of steps should be reduced to a couple. We must try to listen to the beacons of our body, not be afraid to experiment a little. And then you will definitely be able to control your respiratory process, moreover, breathe in rhythm with running. Then it will happen automatically.
If we are talking about sprint running exercises, which are characterized by high speed, then the need for oxygen will increase several dozen times more, therefore, it will be much more difficult to control your breathing.
There are no breathing techniques for such a case, since the lungs will not be able to cover even 40% of the total body needs. Each person should independently try to choose for himself the respiratory rate that suits him.
It is necessary to breathe with the help of the lower part of your abdomen, or the diaphragm, but not the upper part of the body, that is, not the chest. Thus, you should first learn to breathe while walking, and few people get it the first time. This type of breathing is introduced into running gradually.
Breathing must be as calm, even as possible, and the emphasis is more on exhalation, and not on inhalation. We must try to squeeze all the air out of the chest completely, thereby improving the ventilation of the lung cavities.
The correct breathing is when the lungs are only 40-45% full. True, it is not possible to determine the exact volume of the chest, so to speak, by eye, but one can appreciate this characteristic by the degree of its expansion. In the process of running at its average pace, its expansion should be at the level of 1/3 of the possible.
For a long time there has been a debate about whether you need to breathe through your nose while running or not. Of course, it’s better to breathe through your nose, but if you can’t, then you can alternate inhalations with exhalations through your nose and mouth.
Breathing through the nose is primarily recommended when running exercises take place outdoors. In this case, the mixture of gases that enters the body is cleared of at least dust and microorganisms, as well as some other substances that can harm us. Mouth breathing cannot purify the air, therefore all harmful substances settle inside and penetrate into the trachea and bronchi. In addition, the air does not warm up, and this entails hypothermia of our respiratory tract. The result is the appearance of infectious or colds.
However, it is not enough just to strictly observe the breathing technique, you also need to do various exercises that will develop the diaphragm and improve breathing control. They are, as it were, separate from the physical ones, and therefore are selected by a person individually.
How to breathe properly while running
Breathing is the basis of any physical training, because depending on whether it is properly organized, the physical capabilities of the human body will depend. As a result, the following significant nuances can be noted:
Each person chooses his breathing interval purely individually.
Breathe through the nose, occasionally alternating with mouth breathing if necessary.
Proper breathing technique must be observed not only during the run, but during the warm-up
The lungs should not be completely filled with air, no more than 40-45%
It is necessary to exhale the air completely, this is necessary for their best ventilation.
Do not hold air in the lungs, otherwise there will be oxygen starvation
Breathing is very harmful
A properly chosen breathing technique can increase your external respiration reserve by 5-8% per year, which can be considered a good indicator, especially considering the fact that every year after the age of 30 we lose 1-2% of this reserve every year.
In winter, in the process of running, you need to protect your throat, preventing it from hypothermia, otherwise a cold will appear. To do this, you need to hold your tongue in such a position, as if now you will say the letter "l". It will not be superfluous to wrap a light scarf around your neck.
If you succeed, you can inhale through your mouth and nose at the same time. This technique allows you to speed up the delivery of oxygen to the lungs and organs.
Proper breathing while running - video
Most of these rules came from an idea in the head of some runner. After a while, he recounted it to several running friends (probably during a long cross-country race).
Words spread - and before they reached you and me, scientists studied them, and trainers checked them.
So the idea turned into a theory, and the theory into generally accepted wisdom. Along with each rule, we list the exceptions. After all, as we were taught at school, every rule has them.
1. Rule of preparation
The most effective workout simulates the competition you're preparing for.
This is the basic rule of training for any activity. If you want to run 10 kilometers at a pace of 5 min / km, then you need to do several workouts at that pace.
An exception: it is impractical to completely simulate a competition (especially long distances) as it will require a longer recovery time. Therefore, in preparation for a particular start, run a little less distance or do short stretches with recovery pauses (interval training) at the desired pace.
2. Rule 10%
Increase your weekly training mileage by no more than 10 percent.
Joe Henderson, the first editor of Runner's World, and Joan Ullet, MD, were the first to spread the ten percent recommendation: "I've noticed that runners who increase their training load very quickly get injured," says Dr. Ullet.
An exception: if after a long break from training your mileage does not exceed 10 km per week, you can increase it by more than 10% until you reach the usual training load.
3. Rule of 2 hours
Between eating and training should take about two hours.
"For most people, two hours is enough to get food out of the stomach, especially if it's rich in carbohydrates," says dietician Cindy Dallow.
Time after eating is necessary for the digestion of the food eaten. Otherwise, the risk of abdominal cramps, bloating and even vomiting increases.
An exception: after a light high-carbohydrate meal, you can run in 90 minutes, while after a heavy meal, rich in proteins and fats, you will need to wait up to three hours.
4. The 10 minute rule
Start every run with ten minutes of walking or slow running. Do the same for a hitch.
6. The rule of habitual food
Do not eat or drink anything new before, during a competition, or a hard workout.
The gastrointestinal tract gets used to a certain composition of nutrients. You can usually change this composition without problems, but in conditions of pre-launch jitters, you risk indigestion.
An exception: if you can barely stand on your feet, then eating unfamiliar food is probably better than eating nothing at all.
7. Recovery rule
For every two kilometers covered in competition, allow yourself one day of rest before returning to hard training or competition.
This means no speed work or competition for six days after ten kilometers or twenty-six days after a marathon.
The author of this rule is Jack Foster, a veteran marathon world record holder: "My method is about one day of rest from running for every two kilometers I run in competition."
An exception: if you haven't run as hard as you can, you can reduce the number of rest days.
8. The rule of headwind and tailwind
A headwind always slows down more than a tailwind speeds up.
So keep in mind that on windy days you will run slower.
“I don’t pay attention to my watch on very windy days because a headwind costs me 10 to 15 seconds per kilometer and I can only catch up a fraction of that if I turn around,” says Mont Wells, a long-distance runner in the windiest city in America, Texas Amarillo.
The point is to control your effort, not your pace. Start against the wind, and at half the distance turn back so that the wind blows at your back.
An exception: when running with obstacles and a tailwind in your back, you will fly faster than usual.
9. Dialogue rule
While running, you should be able to speak in full sentences.
A recent study showed that runners whose heart rate and respiration rate were within their target aerobic zone were able to freely recite the Pledge of Allegiance to the American Flag. Those who couldn't ran faster than their optimal pace.
An exception: it is impossible to speak calmly during speed work or competition (and for some people it is difficult to speak in full sentences and at rest - approx. NB).
10. Rule 35 kilometers
Gradually increase your mileage by running the 35K before your marathon at least once.
A long run mimics a marathon, which requires you to spend a lot of time on your feet. Knowing that you can run 35 kilometers will help you master 42.
An exception: some coaches suggest that for experienced marathoners, running 25 or 28 km is enough as the longest workout, while others advise running up to 38 km.
11. Rule of carbohydrate loading
In your diet, focus on carbohydrates a few days before a long-distance race.
14. Rule of running up and down
Running uphill slows you down more than running downhill speeds you up.
Therefore, keep in mind that the speed of running on hills is lower than on the plains. When you run down a mountain, you don't get back the energy you spent running up.
An exception: when you're running over rough terrain with alternating ups and downs, your average pace will be higher than on a flat route.
15. Rule of sleep
For every two kilometers covered in a week, sleep an extra minute every night.
If you run 60 kilometers a week, get half an hour more sleep each night.
“Lack of sleep negatively affects training. The average person needs 7.5-8 hours of sleep, so add more if you're exercising," says David Claman, director of the Center for Sleep Disorder Research at the University of California-San Francisco.
An exception: some high-energy people may not need extra sleep.
16. Refueling Rule
Take food and drink in combination carbohydrate-protein within 30-60 minutes after the competition, speed work or long run.
“You need to replenish carbohydrates to replenish depleted muscle glycogen,” says Nancy Clark, a dietician and author of Marathon Eating Guide. "Ideally have a carb-to-protein ratio of 4 to 1. Some examples are 150-300 calories of low-fat chocolate milk, a recovery sports drink, yogurt, or a bagel, and peanut butter."
An exception: immediate refueling is not so important if you are not going to a hard running workout within the next 24 hours.
17. The rule is not only running
Runners who only run are prone to injury.
“Attached or strength training will make you a stronger, healthier runner,” explains coach Chris Swarthout. "Non-impact sports like cycling or swimming will help build the accessory muscles used in running while giving the core running muscles a chance to rest."
An exception: the right way to run better is to run. Therefore, if your time is limited, dedicate the lion's share of it to running.
look ours, the implementation of which will not take you much time.
18. Rule of even pace
The best way to set a personal best is to maintain an even pace from start to finish.
Most of the 10,000m and marathon world records set in the last decade have been characterized by a steady pace maintained by runners.
“If you run very fast at the start of a race, you will almost always pay for it later,” warns John Sinclair, the American 12K record holder.
An exception: this does not apply to hilly routes or windy days, when the goal is to control even efforts.
More about this tactic: to run with a good result
19. New sneaker rule
Change your running shoes after every 600-800 kilometers.
“But even before they get so worn out,” says Warren Green, editor of Runner’s World, “buy a new pair and rotate it with the old one for a while. Don't wait until your one and only match is trash."
Also keep in mind that shoes will be worn out after spring.
An exception: The wear rate of running shoes can vary depending on the type of running shoe, your weight, the way you land and the surface you run on.
20. Light/heavy rule
After a hard day of training, allow yourself one "easy day".
"Easy" means a short, slow run or no exercise at all. A "hard day" is a long run, tempo run, or speed work.
“Give your body the rest it needs to get the most out of your next hard workout,” advises Tod Williams, two-time Olympian.
An exception: after the most grueling speed work or long run, especially if you are 40 or older, wait two or even three days before the next hard workout.
21. The 10 Degree Rule
Dress for running like it's 10 degrees warmer than the thermometer actually shows.
In other words, dress according to how you will feel in the middle of your run, not during the first few miles when your body is still warm.
“On cold days, this is a light, warm and breathable top and tights,” says Emily Walzer, a clothing writer for Sporting Goods Business Magazine.
On warm days, wear light, functional clothing that wicks sweat well.
An exception: at temperatures above +20 degrees, wear minimal, light clothing in light colors.
Below is a checklist to help you dress appropriately for your running session. Please note that on very windy days you may need to dress warmly.
Detailed guides for choosing clothes for a run:
22. Rule of pace for speed work
The most efficient pace for maximizing oxygen consumption is 20 sec/km faster than your 5K pace.
The best way to improve aerobic performance and speed over long distances is to do VO2-max interval training. The pioneer of such training is Jack Daniels, Ph.D. and trainer.
"By stressing the aerobic system," he says, "this pace optimizes the amount of blood pumped and the amount of oxygen your muscles can use."
An exception: for fast runners, this pace is: 10 seconds faster per kilometer from the 5k pace, and for slow runners, 30 seconds faster.
23. Rule of tempo running
The anaerobic threshold or speed for tempo running should be something you can maintain while running as hard as you can for an hour.
This pace should be about 15 seconds slower per kilometer than your 10k pace, or 30 seconds slower per kilometer than your 5k pace.
The main benefit of this pace is that it's fast enough for hard, long workouts, but slow enough not to overload the muscles. The ideal duration for a tempo run is 20-25 minutes.
An exception: for fast runners, this pace will be less than -15 seconds for a 10k pace (i.e. -5-10 seconds). For slow - a little more than -30 seconds from the pace (i.e. -35-40 seconds) for 10 km.
24. Rule of pace for long distances
During long workouts, keep your pace at least two minutes slower per kilometer than your 5k pace.
“Indeed, you can’t run very slowly during long workouts,” says Jeff Galloway, Runner’s World correspondent. But very fast, tempo running can increase recovery time and increase the risk of injury.”
An exception: on hot days you need to run even slower.
25. Finishing time rule
The longer the run, the slower your pace.
An exception: the terrain, the weather, or how you feel on the day of the competition is more important than this rule.
Translation and adaptation: Anna Gorodenskaya.
- and turn running into a habit
- And that's why
Qi running is a somewhat unconventional take on running in general. It is based more on the spiritual than on the sports component of this type of activity, although the recommendations that the author offers in his book are quite in line with the generally accepted recommendations from leading coaches and physiologists. The emphasis in this technique is on the use of mental concentration, relaxation and proper technique with minimal involvement of muscle strength. Danny Dreyer is a marathoner and ultramarathoner in his book ChiRunning. Effortless and Injury-Free Revolutionary Method” claims that his running technique can avoid many of the injuries that most runners face sooner or later, run faster, more and with much less effort.
Dreyer's theory is based on the assertion that the effectiveness of running depends on the correct technique. It is based on the correct position of the body, its inclination, foot placement, hand work and cadence.
It would seem that nothing new. However, Dreyer, who, by the way, showed the best time of 3:04 at the marathon, constantly talks about how important it is to mentally tune in to run, scroll through the whole process in your head and only then, directly, run.
In his opinion, modern views on technique and the fight against injuries are based only on muscle strength. And although this is an important aspect, it is not a priority.
At the beginning of his running career, Danny spent many hours meditating in addition to regular training. This helped him learn to calm his mind and listen carefully to his body. Based on this, he began to run longer and longer distances until he got to the ultramarathons, where in almost all (and there were thirty-four) he became a prize-winner in his age category, and in 14 of them he was a winner. at his age. As mentioned above, this athlete's best marathon time is 3 hours 4 minutes. Therefore, perhaps some tips will help you improve your technique and timing.
So, ChiRunning is not necessarily applicable only to ultramarathons, but it is focused on overcoming long distances. The Tai Chi technique, from which ChiRunning originates, says that the movements should start from the central muscles of the body, that is, the core muscles, and not from the periphery. Arms and legs are only synchronized with this movement. They should be relaxed while running. This is especially true for the shoulders and hips.
According to Danny, the main cause of injuries among runners is not overtraining at all (if we are not talking about achieving high sports results), but poor running technique, with which you can get injured at any, even the smallest mileage. Watching the Kenyans, he noticed that they have excellent economical running. They are so efficient that they don't need big muscles. Their skinny, thin legs are excellent at high speeds. Their technique incorporates numerous elements of ChiRunning: leaning forward and pushing off the ground, landing, which, due to the lean, occurs not on the heel, but on the middle part of the foot, which avoids the braking effect inherent in many amateur runners.
What you should pay attention to while mastering the ChiRunning technique:
- Correct posture - torso tilt forward;
- Relaxed limbs;
- Free movements in the joints;
- Connection to the work of the central muscles of the body;
- Concentrated mind;
- Correct breathing technique.
According to the author of the book, following these rules, it is almost impossible to get injured, moreover, the role of strength in the muscles of the legs will significantly decrease. Gravity will guide the runner forward, and the ability to relax will determine the speed.
As for the “tilt”, it is extremely important to understand correctly that this should be a tilt of the whole body - from the ankles to the top of the head, and not a flexion in the lower back. Dreyer compares running to that of a ski jumper: “Bend from the ankles with your whole body as one. Catch the sensation of falling forward. Make sure your upper body is in front of where you place your feet.”
Relaxed limbs. The arms should be kept relaxed and bent at the elbows, thereby shortening the pendulum, as a result of which its oscillatory movements will be faster and less effort will be expended on them. This rule applies to both arms and legs.
While running, the emphasis when swinging your arms should be on pulling your elbows back. Then, due to the force of inertia, they will naturally return forward. The situation is similar with the legs. By doing shin wraps, you will be able to push your hips further forward with less effort, which will help increase your running efficiency. The soft setting of the foot is extremely important, the run should be easy and silent. Feet and knees should be pointing forward (you should imagine that you are running on a tightrope).
The shoulders must be relaxed and lowered. The arms should not cross the center line of the body, otherwise this will lead to transverse oscillatory movements. The hands and fingers should be relaxed. The fingers are slightly bent. Imagine that you are holding a butterfly in your palm and are afraid to crush it. Wrists should be straight.
How to learn to include the muscles of the body in the work. In ChiRunning, all body movements originate in the center of the body. The main task of running this technique is to tighten the muscles of the core and relax the limbs. The author assures that professional triathletes use this technique, as their legs are extremely tired after the bike stage. It is very important to keep the same running rhythm - 170-180 steps per minute, and adjust the speed by tilting forward - more slope - more speed.
Concerning concentration, then it is important to disconnect from everything superfluous and concentrate on the body. The mind helps to restrain oneself at the start and selects the optimal pace for running, it makes the limbs relax and the body tense up. A concentrated mind and an obedient body are two key points in learning and using ChiRunning.
Breath. At the beginning of training, breathing problems will be in any case. The reason is that untrained muscles cannot immediately consume the amount of oxygen they need, taking into account the increased loads. The best way here would be a long slow run at a “conversational” pace. It is also extremely important to master the lower part of the lungs “belly”.
So, as you can see from the above aspects of the ChiRunning technique, there are no special differences from the classical technique, but the author suggests using a more “spiritual” approach. Consider running not as a sport, but as a way of knowing yourself. Create a strong bond between body and spirit. We recommend that you familiarize yourself with this book and, perhaps, by changing your approach to training, you will be able to achieve higher sports results, and most importantly, harmony with yourself.
A source - Danny Dreyer Chi-Running. A revolutionary method without effort and injury”
Running technique or how to run?
About legs part 1
Consider the running technique - the work of the joints, arms, legs, spine.
Running is a controlled fall.
Those. we fall forward and just put our feet under us one by one. But how should they be set correctly?
FEET:
The leg, during health jogging, does not rise high - it seems to slide over the surface with a foot - it almost touches it. The foot touches the surface of the treadmill or asphalt with the heel - Point number 1 in the figure, then the leg begins to roll along the outer edge to the toe and there the roll passes - past the little finger to the thumb.
The foot comes off the surface at the tip of the big toe - point number 2 in the figure.
The trajectory of rolling the foot on the support looks roughly like in the figures below:
It's better this way: 
or at least like this: 
Moreover, when running - as well as when walking - the foot does not relax at the moment of rolling on the surface - mind you - rolling - i.e. the foot is like a wheel - it rolls on the surface from the heel to the big toe.
Therefore, the foot should not be relaxed at the moment of rolling - it's like a wheel rim sector. Therefore, the foot must hold the rigidity for rolling the weight of the body on it. 
Jogging in almost complete darkness over rough terrain (when you generally know the route - but you can’t see and remember all the pits and bumps on the road - since the distance is about 5 km), then you understand how the foot should move - even if the running speed is about 10- 11 km per hour - this is no longer a health run, of course - but a sports one,
but understanding - how to run correctly - appears precisely on rough terrain and, especially, under poor external conditions - darkness, rain, fog.
The foot moves like this - the heel when the leg is carried - moves as close as possible to the surface - the theoretical surface - i.e. when running in almost complete darkness, you don’t know how the oncoming surface changes - but you lead your foot - with your heel close to a theoretically flat surface - but always with your toe up - like a ski jumper.
Here it must be added - that with such a carry of the foot - the knee of the leg is also bent - and the darker it is around and the terrain is more rugged, the more the knee is bent. Running is obtained on bent legs.
With such a carrying of the foot over the running surface as in the figure above, we protect ourselves from injury in the event of an accidental encounter with a hillock or pit. Of course, here I am not considering mounds the size of a meter - you can’t compensate for such ones, but small surface fluctuations - i.e. hillock up to 10-15 cm and a hole up to half a meter.
If there is a bump, then the leg or just rubs against it with the foot - that we will feel and just continue running, or if the toe unexpectedly rests on the obstacle, we will stumble of course - but because of the bent knee we will not fall - or we will not fall as much as we could with standard version of the ejection of the leg.
If the hillock does not grow so sharply, then we will begin to touch the slope of the hillock with the heel and thereby feel that there is a hillock ahead and we will react.
If there is a hole, then the fall into the hole of the leg due to bending of the knees will not be so critical.
A little lower - when describing the work of the knees and hips, it will become clear - why we are not so afraid of pits with this method of running over rough terrain.
When running during the day on even asphalt, we will not bend our knees so much and the foot will not lift up so much - which will make running more comfortable and easier - and therefore faster.
If you run classically, then an unexpected fall into a hole in the dark can cause a broken leg, or at least a dislocation.
I can say this - since we ran for several years - 90-100 runs per season, and about half of them took place in the dark, and neither rain nor snow was a reason to postpone the run, because our cardiovascular system does not care what the weather is like outside - only the parameters of the load are important to her, and the weather is only a subjective factor that affects our emotional perception. If not for this technique, I would have definitely broken or dislocated something for myself, but for all the time we were running in the dark, none of us had a single injury.
LEGS:
Legs - above the feet do not work much in the knees - the hips work harder than the knees. The knees move only a little - flexion-extension, but the main task of raising the leg and adjusting the level is performed by the hips due to the work of the back muscles. Those. in principle, we run at the expense of the back muscles - they are strong and close to the heart - as a result, the path of blood supply and the path of excretion of metabolic products is completely so far away - as if we start pumping the muscles of the legs.
The muscles of the legs also work - but not in the same load mode in which they would work without connecting the back muscles to the running process.
Calfs work - as they control the work of the foot and its push. Although at the first stage, the foot should not push at all - it just holds the shape of the wheel - for rolling on it. And only when you start running well and easily - the foot will start to push - it will happen by itself - it will simply become stronger and will push you without any noticeable effort.
So - the legs are only rearranged - like crutches - substituting under the body - falling forward - in the direction of running. The legs start to work more - when you run on rough terrain or on loose and unstable ground - that's when the legs and knees come into play - the whole leg begins to function as a large shock absorber.
But with health-improving running on a flat and hard surface, we don’t need this yet. But we will come to this - it will manifest itself as your body recovers and strengthens.
In the crossed out pictures below, I presented how we don't need to run - because we run for health, not for speed, and I gave my brief explanations for each picture.
In the photo above - I think that the knee of the leg - located behind - pushing is too straightened, we not only do not need it in a health-improving run, but it is also harmful.
And yet - as you can see in the photo - the foot in front will touch the surface with the toe, and not with the heel, which is wrong when running slowly. Yes, when you run a hundred meters, then there is a completely different running technique - similar and arising from this one, but, nevertheless, different.
In the photo above, the same shortcomings for our recreational run - an overly straightened supporting (back) leg and forward leg extension - with a lowered toe, which will lead to placing the foot on the toe or the entire foot, which is justified in high-speed running - but completely unjustified in recreational running or running long distances.
In this photo, the feet are not visible on the green grass - but the straightness of the pushing leg and the excessive bending of the front leg are clearly visible. The appearance of such a running technique appeared due to the fact that the hips were no longer used when running.
And they stopped using their hips due to the fact that they began to run a little over rough terrain and in the dark, and without it, on a flat surface, the hips became not so important and they began to be used less and less - until finally the running technique without using the muscles of the back and hips became generally accepted and already instructors began to show their students this way - and the running technique completely switched to the legs, although most of the load should be borne by the back.
This photo shows white sneakers - they seem to be located almost as they should, but this position of the legs with fully extended knees will not suit us exactly.
Here a couple of girls run almost as we need - but you should pay attention to the excessive straightening of the knee of the back - the pushing leg. But in general, it's good.
In this photo (above) along the seashore, the speed is apparently very high - since the landing will occur on the toe of the foot - which is strictly contraindicated for us for a recreational run and the push is too high - i.e. there is an element of jumping.
As for landing on the toe, there is a rule - the higher the speed, the closer the landing occurs to the toe.
On a slow run (which we are now considering), the foot touches the surface on the heel and then rolls to the toe.
At medium speed, the foot touches the surface on the entire foot and then rolls to the toe.
At high speed, the foot touches the surface with the toe, and this same touch is the push - i.e. the push is already happening, as it were, towards the support.
The photo above shows a good technical speed run along the seashore at high speed - but we don't need it yet.
Consider the recommendations for running that I found on the Internet, and they, I must say, amazed me, because before that I didn’t read books on running instructions at all, but studied running strictly in the process of running - at distances, from my own experience.
Even before serving in the army, I started running at school - then I participated in athletics competitions from school - but, to be honest, I didn’t feel the craving for sports running then - because it required colossal health and monstrous speed. In general, sport requires all internal reserves - which is not very necessary for ordinary life, there is more of a beneficial effect from tempering character, and even then it is not always positive.
I ran a lot and went skiing. In the army, I really appreciated my commitment to applied running classes - since it was applied running that was needed there - forced marches and even morning runs as part of a unit are a vivid example of applied running - i.e. not sports, but running attached to any task.
Since we did not run fast - but just ran a lot and in formation.
And this is where the purpose of running most clearly affects - one of the methods of moving over a distance. For running in the army, sports running was needed only when passing the norms of the VSK (military sports complex), and it was no longer needed and even harmful.
And if you do not pass the VSK, then it is not needed at all to perform the operational tasks of the unit. But you need to be able to run like that - if only in order to be able to run 50 meters during shelling to cover very quickly - after all, this is the right thing to do.
And with the help of our health running classes, after a certain training time (the period depends on the current state of health and your perseverance and attentiveness), you will be able to run very fast technically and the fast running technique will harmoniously flow from our health running.
Speed running is shown here (that’s why the landing is shown on the toe) - modern, sports aids are mainly aimed at this - and we don’t need such a technique for health running yet, although in general the technique is good and you can even see how the shoulder turns.
And here it seems that the speed is shown to be small - but the landing is also shown on the toe - why is this needed ?? Unclear. Looking at the picture, there is a feeling that the runner, as it were, is jumping over some kind of ditch, but the worst thing is that there is no such ditch, but there is a jump.
In modern instructions, the technique of pushing while running is generally adopted, rather than rolling in the footsteps. The push technique can be traced in almost all running manuals.
Here, too, a pair is clearly visible: a push - a landing.
Push from a fully extended supporting leg and landing on the entire foot of the front leg.
And we need to roll like a wheel. Don't jump around like a monkey.
I found a picture and although it’s not entirely clear whether it’s walking or running, in any case, walking and running should not have such a knee position as shown in the figure.
The knee of the skating (hind) leg is fully extended and its foot is completely on the surface - although it is clear that the projection of the center of gravity of the body on this surface has already gone beyond the foot support area of the skating leg. For comparison, I will post a photo next to it, which shows how to bend your knees in this position.
Here - the photo above shows, for comparison, the position of the knees when moving both when walking - and when running. On the left picture - how they teach, and on the two right - how I do and recommend. One of the rules is the knee of the back - the pushing leg does not straighten completely, but rolls over the foot - if the knee is straightened - then the straight knee will not work on the supporting foot. Here the video shows how to try rolling on the foot on the supporting leg:
You have to learn to follow in your footsteps.
To be continued….
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