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Jul 2012
1:38pm, 19 Jul 2012
50 posts
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AndrewS
A question-
How can you maintain good form at low speeds with CR?
I find that the forward lean is so minimal at 10+ min/miles (unless you want to fall flat on your face) and the high cadence, together essentiall makes you run on the spot.
for faster runs and hill work CR is fine, it is the slow stuff I can't do. Advice?
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Jul 2012
5:01pm, 19 Jul 2012
968 posts
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Mitch
Hi Andrew, The fact that you can't do the slow stuff is telliing in itself. This is where you need to practise your form the most. At slower speeds we get a chance to listen to our bodies and find out where we hold any tension etc. Your goal should be to learn to run in a very relaxed way at a slower speed while keeping your cadence high. The lean is indeed minimal and the key is how aligned you are when you lean. So spend more time running at a slower pace practising each aspect of your form until you can comfortably run like that and still feel that you can engage gravity. If you can do this, you will notice improvement as you move through the gears later.
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Jul 2012
7:50am, 20 Jul 2012
54 posts
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AndrewS
Hi Mitch
Thanks, that makes sense.
I have used chi running techniques fir years and used to run readily and comfortably at 8 - 9 min/miles. However, having been out if running for a few years due to injury. Now I am starting again and am forced to run slowly so I am finding it tricky to reconcile the speed and form.
Inevitably, with a minimal lean, I start to heel strike.which is horrible to me as I am a natural mid footer.
I'll persevere.
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Jul 2012
12:40pm, 20 Jul 2012
465 posts
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terryh
Hi Andrew,
Slow running helped me a lot.
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Jul 2012
1:01pm, 20 Jul 2012
466 posts
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terryh
My form has degraded horribly recently, mainly due to lack of running. So I'm also revising slow running.
A few weeks ago I picked up a slight niggle in the back of my heel (bursitus, I think) after trying to run fast rather than relaxing and letting myself run. I know that probably sounds a bit odd, but I think most people here will get what I mean. It all seems to come down to the point when I peel my foot from the ground. Tension just creeps in at that point. It's not exactly a push off in the true sense, but the effect is similar. However, I have found a visualistion that seems to eliminate this annoying error in my form. It's very personal to me, and I'm not sure if it would work for everyone. I call it "the weightless foot". I literally think of my foot as weightless as I lift it from the ground. I does seem to work.
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Jul 2012
1:18pm, 20 Jul 2012
4,799 posts
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GlennR
I think that's useful and should work for most Terry. Mitch came up with something similar a while back, about letting the feet float up.
I've taken this a step further, imagining that my feet are trying to rise up all by themselves and that all I've got to do is relax to let them go.
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Jul 2012
1:43pm, 20 Jul 2012
57 posts
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AndrewS
I imagine that my feet are attached to little wheels that go around in small circles, but get pulled up by the momentum of the wheel turning.
I think that we all visualise different things. Like pedals on a cycle.
Terry- the relaxation idea is appealing, I have never really thought of it in that way. I don't think that I have much tension in my legs when I run. Once I am running a bit more regularly and get my strength back a bit I might video myself again and see what I am doing.
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Jul 2012
2:00pm, 22 Jul 2012
61 posts
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AndrewS
Well, I think that I have solved the problem about running slowly. I managed to run at 10.30 min/mile whilst keeping my form. I needed to land onto my forefoot more than before. I was thus able to reduce the cadence sufficiently to maintain the pace.
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Jul 2012
1:57am, 23 Jul 2012
111 posts
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Bensey
Had an interesting chat with a runner at the finish of the Angeles Crest 100 today. Neither of us had competed in the race, but we were both wearing NB Minimus shoes and agreed that after 30 miles it's pretty hard to remain comfortable in minimal shoes, and I also find it pretty difficult to keep my ChiRunning alignment. I think my abs just give out after about four hours. Any other chi ultra runners got any tips?
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Jul 2012
7:42pm, 23 Jul 2012
48,062 posts
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Gobi
Always been able to run slowly :¬)
2kms at 8mm on the treadmill this morning, just keeping myself ticking over, focus was on relaxation.
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Cadence on Easy Runs
Jun 2024