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 lookinâ€™ 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 youâ€™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.