Quote Originally Posted by michelem View Post
emily_in_nc, I’ve looked at some of the Chi Running info and I really don’t know that I get it. I have been incorporating the recommended 90 footfalls per minute (per foot) thing and I do think that is helping. Reading your reports, I’ll have to look into it a bit more . . .
I highly recommend you get the book if you don't have it. Dreyer has a DVD too, but I was too cheap to get that. The book really explains it well, but it takes PRACTICE. It's about a lot more than cadence -- it's about forward lean (not at the waist but the entire body column, from the ankles), keeping your lower legs really relaxed, stepping up with your feet in back rather than pulling our knees up in front, and mid-foot strike (rather than heel or toe strike, though a heel strike is important for descents, to protect your knees). And there's an entire mental dimension too -- that part I haven't really gotten myself yet as I'm too busy mentally running thorough all the stuff I need to be doing with my body at any given time!

One thing I've noticed is that I have NO soreness anymore after runs, even hilly ones. I used to get sore quads after a hilly run, which he says is indicative of "power running" -- leading too much with the knee. Now that I pull my feet up in back of my body instead of my knees in front, I don't get sore quads at all. It's really cool.

He also says to focus on form, then distance, and last speed. The speed will come in time as your form improves. So, I've been concentrating most on my form lately. It's a whole new way of running, but it seems to be working for me. The goal is to decrease injuries and perceived exertion.

Good luck!