I started running again last spring. In an effort to spare my knees, I searched for books on good mechanics for the running process, and found the Chi Running Book By Danny Dreyer. I try to keep the mechanics in my head while running to keep myself in good form. Today I started chanting the following in my head while running:

• Picking up the pace (Going for a run)
• Head to the Sky (Going for a run)
• Keep your eyes ahead (Going for a run)
• Keep your Neck up High (Going for a run)
• Gotta swing your arms(Going for a run)
• Keep your shoulders loose (Going for a run)
• Gotta Swing your hips (Going for a run)
• Pivot from your spine (Going for a run)
• Must engage your core (Going for a run
• Gotta Bend your knees (Going for a run)
• knees stay soft and bent (Going for a run)
• Peeling up your heels (Going for a run)
• Get a midfoot strike (Going for a run)
• Toes point straight ahead (Going for a run)
• Lean into the run (Going for a run)

I started at my feet and worked up, or at my head and worked down to keep in place.

I’d often repeat a line. The lines about keeping the pace up high were repeated more often than the others, to make sure the whole tempo stayed at 170-180 steps per minute.

It was such a great run I was a little sad when it was over and I had to stop. I was tempted to keep going, but I don’t want to over train, and I did have a work meeting shortly afterwards.

I need to try this again with a metronome.

Addendum: Don Perry decided he wanted this to rhyme and came up with the following couplets

• Keeping up the pace
• Head to outer space
• Forward lookin’ eye
• Neck held way up high
• Shoulders: loose in sockets
• Hands: chest to hip pockets
• Pivoting your spine
• Pelvis on a vine
• Give your core a squeeze
• Gentle bending knees
• Peeling up your heels
• Get them midfoot feels
• Keep toes pointed true
• Lean until you’re through

I think this is an improvement. Still, some of the guidance is a bit off from what I would like. I think we’ll keep going from here.