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,
​​
-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

During the day, when I'm at my "real-job," I spend most of my time managing software development projects and I freakin' love it! To most people though, "Project Management" means sitting down and developing long lists of requirements, tasks, risks, and resource allocations. They think of Gantt Charts, strict change management procedures, and a project plan that's printed in permanent ink! 

In technology however, things change so rapidly that such a strict approach to project planning simply doesn't work. We need a system that is agile and able to respond to rapid change.

Enter "Scrum!" Scrum is a form of agile project management, centered around 5 core values (Focus, Courage, Openness, Commitment, Respect). These values allow teams to be more productive, stay motivated, and consistently deliver working solutions.

Just as I do at my day-job, when I'm working with teammates & athletes, I coach them to think about their training plan as a road map. It will provide a general direction, but we've got to be flexible enough to make course corrections along the way. Athletes should review their progress every week or two and assess what's working and what's not (in the Scrum world we call this process retrospective & planning, in running we call it a sure way to get faster).

It's inevitable, if you're a runner (especially a Pittsburgh Runner) at some point you're going to be on the treadmill. While its not always the most exciting way to get your training miles in, it can be a good way to build your aerobic base and focus on form. Here are a few pointers that you can use to get the most out of your next "dreadmill" workout.

• Focus on Form -I get asked all the time, "Can I work on my ChiRunning while on the treadmill?" As a matter of fact, you can! The treadmill is a great place to work on keeping your posture aligned (Shoulders stay aligned over the hips and ankles). Try and feel a "hinge" at the ankle, allowing for a forward lean (use a slight incline to increase this sensation), and keeping your stride short.
• Work on Cadence -The best runners in the world keep a consistent cadence between 85 and 90 RPM... so, if you want to run great, do what great runners do and count your cadence. Find your natural rhythm. Do this by counting the number of times your left (or right) foot strikes the ground/treadmill over the course of 30 seconds. Multiply that number by 2 and you have your RPMs. If they fall below 85, slowly try to increase them by 1 or 2 RMP each week until your in the 85-90 range.
• Stay in the Middle -Try to keep your body positioned in the middle of the treadmill. If you're up too close to the bar, you'll have a hard time engaging your "lean." If you're too far back, you might fall off!

On top of these three tips, here are a few other things you might want to consider to make the most of your treadmill run.

• Use the Incline -When you're running outside, the wind & ground add more resistance to your run. You don't have this added resistance on the treadmill, so to simulate the outdoor intensity add a 1 or 2 percent grade to the incline.
• Trust in Your Body NOT the Display -The numbers on the treadmill lie! If you feel like you're going faster or farther than you normally do, the machine's calibration might be off. A treadmill is not the place to stress about running an exact distance or speed. Instead, set a goal for the number of minutes you'll run and the Rate of Perceived Exertion (RPE) you'll want to keep during the run. This is a much better strategy than stressing about a distance or speed goal.
• Don't Worry How Fast the Guy Next to You Runs -We've all had someone jump onto the machine next to us and crank it up to 10mph, or bust out an Uptown Funk dance. Don't worry about him! You're on the treadmill to run your workout. Keep it at your goal PRE for the length of your run. This is the best way to be ready on race day.

Do you have any other treadmill training tips? We'd love to hear them!