When I'm working with new (or even experienced) clients on their form, one of the first things we focus on is posture. Recently, I've added a few quick posture lessons to my Instagram feed and YouTube Channel. Check them out if you're not familiar with posture.

Once I have my client's posture into a good place, we usually focus on leaning into gravity, and allowing the foot to fall below the body's center of mass. This allows the foot to strike the road with less force, landing under the body's center of gravity an sweeping back (vs. landing on the heel in front of the body).

This all sounds good, but how do you put it into practice? How do you keep your legs landing below the body's center, but keep from pushing off moving into your next stride?

Check out some of these thoughts from ChiLilving & ChiRunning co-founder Katherine Dreyer (originally posted on ChiRunning.com)

One Thing to Make Your Running So Much Easier

You can make running easier…after all, why push yourself down the road when you can be pulled…by gravity, that is.

In our last workshop some people found it difficult to let go and let gravity do its job. Whether it’s a mindset that says you need to work hard, or legs that want to be tree stumps and not loose like noodles, the hardest part of ChiRunning® is learning to relax and let go.

When Donna felt her legs go truly limp she was amazed and very pleased. She’d never felt her legs relax so much! And then movement became easy.

Here are some tips to get your legs to relax. Practice these with beginner’s mind – the kid-like energy of, “heck, what might happen if I try this”:

1. Shake ‘em out: before you run or walk, first thing in the morning, as often as you can stand in a one-legged posture stance and shake the other leg from the hip down. Really let it go. It should flop around and your ankle and foot should be totally limp and relaxed. Memorize that feeling.
2. While in the one-legged posture stance, see how you can use good posture rather than leg muscles to hold you upright. Remember to engage your core!
3. The goofy run or walk: practice being totally limp and loose while running or walking and then simple add in good posture by lifting at the crown of your head. Feel your core engage. Let everything else remain limp and relaxed.
4. Allow a slight forward fall and let your legs lightly touch the ground before they sweep out behind you. 
5. Always keep your knees bent. If you straighten you leg completely, it is more likely you are engaging unnecessary muscles.

It may seem impossible that your legs should be used so little while running. However, if you want to run for a long time (either a long distance or until you grow quite old), you will be able to do so, without injury, if you use your legs appropriately. They are not there to lug your body around by pushing against the road. They are there to connect your torso to the ground. They are there to allow you to cooperate with gravity. They are there to let you run free.

A few weeks ago I had the opportunity to head down to Asheville, NC to work with ChiRunning Founder Danny Dreyer. Along with a few other instructors, I was assisting assisting at a workshop. It's always great to see how different groups adapt to the ChiRunning and ChiWalking form. There's always a different "a-ha" moment for everyone.

When we wrapped up, I asked Danny to do a short video clip for my Instagram feed. I wanted to get his number one tip for new runners. His answer was using a metronome.

There are many reasons to use a metronome. When I started focusing on running form, it was a big help in getting my cadence to a more consistent place.

Check out Danny's article on the subject at ChiRunning.com. If you have any questions on how to use a metronome, don't hesitate to give me a shout!

The Quickest Way to Improve Your Running with a Metronome
by Danny Dreyer

Your body thrives on rhythm… your heart beat, your breath rate, your love for dancing, are all based on rhythms in your body or that you've established in your life. The more rhythms you establish, the better your body likes it.
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When you're body has a rhythm to follow it doesn't work as hard. It knows what to do and when to do it. If you go to bed at the same time every night and get up at the same time every morning, your body experiences a rhythm... "now I get to rest, now it's time to get up."

You may have heard me talk about ChiRunning before (I mean, it's like all I do!).  When I'm first describing ChiRunning to someone that asks me what it is, I usually say something like: "ChiRunning basically helps you learn to set up your posture correctly. Once you've got posture down, you can lean into gravity and use your core muscles to help lift your legs as you "fall" down the road with minimal effort needed from your quads, hams and calfs."

Because we place such an important focus on the core, I like to have my runners practice a number of strengthening exercises. My favorites are listed below, as well to a link from ChiRunning in which Danny Dryer gives a bit more background on these exercises and how to properly perform them.

Practice these on your own, a few days a week and give me a shout if you have any questions!

Best,
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-Coach Ken

Best Core Excercises for Runners

1. The Ball/Chair Exercise: This exercise does a number of things for your core and for fine-tuning your pain-free Chi Running technique. From practicing the one-legged posture stance, to feeling pelvic rotation, to stretching hip flexors and quads – all while strengthening your core.
2. The Bridge Exercise: This exercise strengthens your core and helps add stability to your pelvis so that it can maintain holding a level position. Danny suggests working up to 10 reps and holding the position for 10-30 seconds each.
3. The Leg Lift: Danny demonstrates this simple exercise and shows the how-to’s of doing it safely. By practicing this, you will strengthen your lower abs, which will support the leveling of your pelvis in all areas of your running technique.
4. The Butt Walk: Don’t let the name deceive you! This exercise will strengthen your core while teaching you to rotate your pelvis and hold your upper body still at the same time.  One of Danny’s favorites!

Read More & See a Video Demo