D. a sports-medicine specialist at the University of California at San Francisco Dr Luke collaborated with two researchers who completed a 12-week study of relatively unfit beginning runners One group ran on their own; another ran with a coach without running-form instruction; and a third worked with a Chi Running coach "The Chi Runners complained less about joint pain" Dr Luke reportsIn Dreyer's own survey of over 2500 people who have tried Chi Running he found that most are between ages 40 and 60 and more than half of them were dealing with injury (most had knee issues) "People are just hungry for an easier way to run" Dreyer says when I call him in CaliforniaEasy running may be the ultimate goal but getting there isn't necessarily easy especially for impatient runners Dreyer is a big fan of the phrase "gradual progress" When a runner tells him he wants to run a marathon Dreyer asks him how long his current run is If it's under 10-K Dreyer's next question is "In what year do you want to safely run a marathon"At the end of the day-long seminar in Carbondale we watched our "after Chi" videos I couldn't see drastic physical changes But inwardly there was a revolution going on Throughout the day after each form drill we circled the parking lot The difference was apparent: My steps were effortless; I felt 50 pounds lighter; my legs seemed relaxed and springyI drove back home excited if overwhelmed On my passenger seat lay a handout titled "Now what was I supposed to remember" with oh only 32 things to keep in mind It would be my companion guide as I undertook a 10-week Chi Running 10-K beginner program The "workout" for day one a Monday—Rest Get a good night's sleep—reinforced the idea that I would have to adjust my idea of training "Start where you are" Dreyer says "not where you want to be"For run/walk intervals on Tuesday I left my Garmin and tunes at home and carried my own handheld metronome to help me monitor my cadence a key principle of Chi Running "If your cadence is too slow your stride is too long and you're working too hard" says Dryer who recommends 170 to 180 steps a minuteI found a slice of transcendent Chi for probably about 20 percent of my first run and that's being generous I felt self-conscious of my metronome's constant beeping When I saw other runners approaching I turned it off so they wouldn't brand me as a total geek (or worry that a bomb was about to explode)A runner from my clinic Jill Burchmore was also frustrated initially But she kept working at it and eventually embraced the method as a lifelong practice (not a quick injury fix or a means to a PR) It took she would tell me later and in a big way: Nine months after our clinic she became a certified Chi Running instructor "It's a continual practice; I still have work to do" says Burchmore who now leads clinics in Telluride and Aspen Colorado "But my runs are more efficient and injury-preventive than they were prior to the workshop"Because of my limited time and patience I focused on the broad strokes of Chi Running namely cadence and posture (I just didn't have it in me to do knee and hip circles before every run) I upped my cadence by one beat each week (because my starting point was fewer than 170 steps per minute) When I wanted to challenge myself I set the metronome on a waltz beat—right left beep; left right beep—and tried to pretend I was on a dance floor By week seven I was able to match the metronome beat for most runs—when I didn't get distracted Over time I found that when I was "on the beat" I felt as solid and relaxed as I've ever felt running My core felt strong my spine held straight and my feet formerly hooves were surprisingly light But when I fell off the beat I reverted back to old habits quickly: clomping limbs splaying back achingBy the end of the 10-week program I can't say I set a PR or felt like my running was effortless exactly; but I stood taller my formerly sore spots (lower back IT bands) didn't whine as much and I didn't cause further damage—all big changes for me Now a year since the workshop my galumphing stride has permanently morphed into mincing midfoot landings When I'm struggling during a run I don't force it I tell myself to relax and let it come Best of all I haven't had to take an injury-induced break from running which is a victory worth every beep of a metronome Tags: RW March 2013Running Form where Dreyer lived,
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