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 Core Excercises for Runners
Read More & See a Video Demo
As runners, walkers, fitness enthusiasts, and or simply those passionate about becoming the best versions of ourselves, we often place a lot of emphasis on diet and exercise. Usually, that exercise is centered around a goal of weight loss, building bigger arms, or developing a more defined midsection. I'd be willing to go out on a limb, and bet that most of us don't give much consideration to our feet, even though we're on them every day!
Check out these tips from Danny Dryer on keeping your feet healthy, and capable of carrying you through all your journeys!
Performance... What types of feelings does that word conjure up for you? Maybe it's excitement as you prepare for a new event or activity. Maybe it's it's pressure, as you feel the need to meet other's expectations. Or, maybe it's something in between.
We ChiRunning instructors have our own thoughts around the term, and believe that the concept of personal performance can be one of your strongest motivators! Check out this week's ChiRunning blog from Danny Dryer on the subject!
Personal Performance for ChiRunners
by Danny Dryer
The term “performance” in athletics has been usurped by top athletes and has become riddled with so many innuendos that the term itself can scare off the athlete and the runner in you.
However, the concept of personal performance can be the best kind of motivation. Personal performance asks you to listen deeply to your own self and do what feels good for you and for your body. When you focus on personal performance, you stretch yourself, make that extra effort, and find the place within yourself that wants the best.
Here at ChiRunning, we particularly like this definition of performance, found at dictionary.com:
per•for•mance – noun: The manner in which or the efficiency with which something reacts or fulfills its intended purpose.
In the injury-free ChiRunning technique we encourage you to focus on “the manner in which” and “the efficiency with which” you fulfill your “intended purpose” to run, without running pain or running injury.
As promised yesterday, on Snapchat (@kcp487), here's a quick overview of my "Pyramid Interval" ride. It's fairly simple to follow, makes the time go by unbelievably quick, and will give you a killer workout! Intervals like this will help you develop awesome speed, power, and ability to recover quickly. For each of the following interval periods, your goal is to go "all-out," for the interval, then strive to make a full recovery during the down time.
For your intervals - hit them hard, with resistance. They should feel like a 9 or 9.5 out of 10 on the rate of perceived exerciton scale. Work them with resistance! I'd rather see you pushing 75-85 rpm, with a high power output over going 120+ rpm with low power.
Congratulations on another great effort in the Race this year! Again, we threw the team together in a short period of time and won the competition! We rode a total of 266 miles, which was around 15 or 16 miles more than our closest competitor. Our race was actually against last year's total mileage, since no other team was even close to us overall.
The day started with Ken Presutti, who is a Beach Body coach and spin instructor at Mecka Fitness, in the saddle. I informed Ken that he was expected to do 12 miles even though he didn't train for the event this year. He did not disappoint! He cranked out 12.1 and 11.9 on his first 2 rides, even though his seat dropped 3 times! Too much bouncing, Ken! The Pitt Football team was staring at him in disbelief and videoing him as he cruised along. Things got a bit hot when he took off his shirt and fired up the team of mostly ladies next to us! I told them there was no way my shirt was coming off! I rode second and actually had my best mileages ever, despite the fact that I didn't train much either. I rode 11.2 and 11.0 in my first 2 rides. We were already up over 3 miles at this point.
I'll be honest, I don't usually "give something up" for Lent. Actually, I'm not even Catholic! But that doesn't mean I don't connect with the importance of sacrifice, or going without. In fact, this season is a great time to look at the things in your life that are no longer serving you, and drop them.
I also like the idea of adding something into your life that does serve you, or will make you a better person.
Enter our 7 week Lent Challenge! I'll be working one on one, and in an online group setting, to help participants kick bad diets and get more active.
At a high level, participants will be following the "Slow Carb" diet plan outlined in Tim Ferris' book, "The 4-Hour Body."
Also, join the "Kick Off" event on Facebook to get more info on meal plans, workouts, how we'll get started, and more!
And the Space Monkey Mafia is looking for Riders!
Join us for this year's Race to Anyplace! If you've never done it before, here's the quick run down...
How to Sign Up!
Looking forward to riding with you in February!
I openly admit, I'm the crazy on in my family that tries to keep our diet clean! I think it's important to limit GMOs, junk carbs, sugary drinks, trans-fats, etc. That said, it's not always easy to find options to please the entire families palate. On top of finding foods that everyone enjoys, if you're not careful, it can be very expensive!
Here are a few tips that I've used to keep eating at home clean and simple.
Ken Presutti is a certified ChiRunning instructor, ACE Personal trainer, Spinning instructor, and coach. This blog is a mix of new articles and posts from his original blog, Overkill is Underrated.