Tks Jack & Kirk on info re shoes. Neither Fleet Feet, Runner's Mkt nor New Balance Store in Knoxville carry NB 801. They don't stock the NB RT790 which must be  comparable shoe but one made for trails. Some of the Chi runners in the Asheville area use it.

My feet are a bit funky (whose isn't?! ) and haven't had luck buying shoes without trying them on. Someone here or on the Penguin thread mentioned TJ Max stores often had running shoes and gear. I'll check them out.

The above mentioned stores don't have a clue as to what Chi Running is. I mention it and they look at me like, what are you smokin lady?!  One fella told me that they don't worry about "form" as it will come w/ more running. I suppose that is true, and it appears it is "old school" philosophy, but from one who has experienced injury, and is past middle age, I want to run, and I want to run injury free. So, hence, it makes sence to run w/ efficient and good form.

I walked and did yoga today to rest and prepare for my "long" run tomorrow. We are shooting for 5 miles. If I can learn to pace myself  & slow down, I should be able to make it. Otherwise, I'll galloway it and throw in some walk breaks and get that 5 miles.

Good luck to anyone who might be racing this weekend. I don't recall anyone mentioning it, but w/ pretty weather, some might just decide to show up at a race.

May the wind be at your back!

Marie

Marie:  I went to Omega Sports and got fitted professionally for running shoes and it has made a HUGE difference in my comfort - and in my form and speed.   That is the first time I didn't buy shoes by picking them off the shelf myself.  I took in my old shoes plus had done the "wet test" at home (stepping on a piece of plain paper with a wet foot and then tracing the outline) so that the salesperson could see that I have a neutral foot, etc.   Anyway, it took about 45 minutes but the woman was thorough and also was a runner.   She tried me in 6 different brands of shoes - each time taking me outside to actually run around the building in them.  I loved her!   I ended up with a pair of Asics Gels and Brooks Gels (stability shoes) and they are heavenly.   I bought 2 pairs because I have read that it is better to alternate both for the shoes and for your legs and also - it was buy one, get second 1/2 off.  They were a little pricey - about $120 per pair - but given how much I love running and love my comfort, they are well worth it - plus, averaging 500 miles per pair - I won't need more shoes until next January. 

Note - I had previously been a New Balance lover, also.  These shoes were sooooo much better for my foot!

I was dismayed when she actually recommended I buy a shoe 1-1/2 sizes bigger than I normally bought but I had been buying shoes with my toes near the end and no room for swelling/expansion.  So, forgetting the number and that they look huge (LOL)  they are very comfortable.  I highly recommend getting fitted by a professional.  She also guaranteed the shoes and if I have any discomfort whatsoever, I am to bring the shoes back and they will exchange them.  That's the advantage to not going on line, I suppose.  I wouldn't be shoes on line except now that I know these 2 brands and sizes, I probably would.  They are a full size apart, though.

Anyway - my unsolicited 2-cents worth.     Anything that lets me run faster and further in more comfort is worth the $$.

DJ

Man can I sympathize with what you are going through.  I am a rather anal type persoanlity. I have read over a dozen books on running since November. I read the Chi Running, Natural Running, Pose Method of Running, and numerous others. I made a commitment to implement what I have distilled out of the three books I mentioned.  There is not a Chi instructor in my state, so I am pretty much on my own. Unfortunately I am just a few months into getting back into running after decades off and many pounds on.  It is hard for me to come to grips with how slow I am as what feels like my natural pace is faster than my condition will let me go for more than a mile so I end up slowing down anyway.  I have been trying to increase my distance, increase my speed, implement the Chi/Natural/Pose running, while breaking in new shoes.  I am, to put it mildly, "stupid".

Having said that I would recommend that you familiarize your self with Chi running by going to the web site: http://www.chirunning.com/  Browse around and try to get an idea of what Danny is trying to teach. If it looks good to you, buy the Chi Running book AND the Chi Running DVD. Then take it slow and easy. Probably the best thing that happened to me is a couple of minor injuries that forced me to do just that, take it easy.

I was amazed that when I would do my runs, I would try to run what felt like was an easy pace, I was hard presssed to run 3 miles and at times could only do 2 or 2.5.  Earlier this week I took my first jog since my last injury. I forced myself to walk to warm up and then keep walking faster until it was easier to jog. I kept that jog pace without knowing how fast that was.  It turns out that I had no problem running 3 miles and felt comfortable and as if I could just keep going, but I had only indended to run for two miles and 3 was more than I really should have.

It only took me 3 months and two injuries to learn to slow down. I will keep running very slow  ( it turns out to be just over 11 min per mile) and be over conservative in my return from the injury, and my concentration on the new technique.  The slow pace helped me feel the technique. It helped me learn more how it feels to do it right, and it taught me that if I want to increase my distance, I can do it easier at a slow pace. (Duh!)  As I increase my conditioning, faster will be a by product.

The books tell you to "take it slow" meaning the transition.  They say it takes most people about 6 months (and some a lot more) to get right.  The first few attmpts should focus on no more than one of the features of the technique. As you get comfortable with the first feature, add another etc. Stretch out the learning process.

Look at what ever you decide to do as an investment: in you, in your health, in your mental alertness, in your outlook on life, on your self immage.  It can be a BIG return and the quickest way to achieve it is to take it slow!  Be easy on yourself. Your progress will be significantly faster if you don't injur yourself and become forced to lay off for a while to recuperate.  An injury will not only stop you from running while you recupe, but you will have to gradually re-earn what you lost in conditioning after you get back on the road.

Be good to yourself. The rewards are as great as the people you will find here on the Penguin pages.

Goog running

Jack

Scruffy and KirkT:  Thanks for the run-down on Chi Running.  I've heard it mentioned several times.  I went to the link you provided, Scruffy, and did some reading.  I noted a section addressing how, when we get tired, we tend to bend forward at the waist and over-flex our knees.   I had already been working on the mid foot strike and short stride (180 per minute) but not so much my posture.  On went out on my long run today and didn't use music and focused on my mind and body.  I remembered what he said and noted that, indeed, as I tired, I was bending at the waist with loose knees so I would lengthen my spine (the string through the top of the head thing) and focused on my posture, bending forward at the ankles, etc.   I did 6.87 miles in 85 minutes (12.3 minutes/miles).  That's actually the best I've ever done for distance and maintaining a good speed.  Well, maybe it still sounds slow to some of you (LOL) but that is fast for me!  Anyway, I also noted that as I focused on my posture when I began to tire, I felt less tired...  I also worked on dropping shoulders down and relaxing.  I'm going to have to go buy the book and DVD now, darn it!     But it was really good information.  I've been dabbling in barefoot running on the treadmill, where you really have to concentrate on your foot strike - and that is how I improved my stride.   So, I think the Chi has a lot going for it - keeping mind and body in tune to help prevent injury.  It was a gorgeous morning here in NC, by the way, with lots of birds and trees starting to bud.  

I am 58 years old, did one 5K last year, and would really like to run more. I walk a lot but want to run more. I am on week 2 of the couch to 5K plan. Any tips?

Great Melissa!

That was my experience the first time I tried to implement Chi Runing. It was one of the best runs I had since my restart.  I feel lucky to have made the decision to go the Chi path. Keep us updated on how it goes.

Just a note: I think the dicipline of maintaining focus while you run is of great value in many ways for running and it transfers to daily life.

Good running

J

Interesting Thread.  Glad I found it.

I'm a 53 yr old experienced runner, and would like to add to the positive comments about Chi Running.

I have battled Achilles pain since I returned to marathon training age 49.  We're talking chronic, stop running kinda pain.   I had been thru a litany of therapies, most didn't work long term, including orthotics and physical therapy.   ChiRunnning is one of two things responsible for my current pain free running and thorough enjoyment of climbing back to age group competitive fitness.

I very much recommend to 50+ newbie runners who are enjoying increasing their running distances to explore ChiRunning.   Odds are REAL high you are running in a poor form that will eventually cause you pain and cause setbacks to your training (if you aren't there already) if you continue to get fitter and increase your running mileage.

I have been practicing (and still learning) proper running form thru ChiRunning for almost 2 years now.   I devoured the book and DVD and also had instruction thru Chris Griffin, ChiRunning Master Instructor in San Francisco (fabulous teacher!).   I'm glad to see people having self-taught success via the book and DVD.   I would have to say, for me, I think having an instructor observe and videotape my running and give me feedback was paramount.  I am not so sure I would have "got it" without the instructor element.

To Kirk and Jack, YES, for me too, hip rotation was a later learned focus and critical one allowing me to get to a next training level plateau.

...  newbie runners, get a metronome!   

Wow, a real flurry of activity here. Melissa, tks for the advise re shoes. I've been to pros for fitting and have read lots on web re. appropriate shoes for foot and gait type. The shoes I"m currently in, Asic Gel NImbus 12, are fine, but stiff and have built up heel. Following Chi Running recommendations, and mid foot landing, I'm naturally a forefoot striker, I need something more flexble and am looking for a more minimalist heel. Hence the thoughts on the NB 801, Brooks that Jack walks in, Saucony Kinvara, etc. My problem is that none of the running shoe stores carry a selection in those type of shoes. Fleet feet carrys the Kinvara, but that is about it.Like DJ, I feel like I've tried a bunch of shoes and will try more before that perfect one comes along....and then it will likely be discontinued.

Bill, welcome. I look forward to your experienced input to our group.

Adaire, welcome. My tip.....keep putting one foot in front of the other. Seriously, take it slow and easy. Work on form and enjoy the moment.

Kirk & Jack, I'm right there w/ you on the hip swing thing. I find I can do it for a brief time running, but am not totally comfortable w/ it yet. I think I learned more about form after reading and viewing the Chi WALKING book. That was subsequent to having read the Chi Running book, 1st edition, 2nd edition, watching the DVD and spending a private session w/ Chi Instructor Jeff Carnivale. He recommended I get the walking info. Perhaps it was because this old lady was breathing so hard and it wasn't over his hot young body. Well, he was cute, but we both are married. In my defense, it was just a couple of weeks after I returned to running following my hip stress fracture. Still, I tend to breathe hard and run faster than I should, even though I'm still SLOW!.

I had planned a 5 mile run today and the weather is gorgeous, but I've got something funky going on with my shin. I don't know if it is a nerve or blood vessel, but it is tingling and feels strange. Just thought it might be best to stay off my feet today and give it a go tomorrow.

Ain't getting old grand!

Happy running everyone!

Marie