Nancy Nelson Music

Archive for February, 2011

ChiRunning Pain-Free

by on Feb.19, 2011, under Nutrition

I just got back from an amazing 7 mile run. It is still very cold in Wisconsin, the temperature was only 10 degrees this student writing paper morning, so I dressed a little warmer, drank my chia seeds and headed out.

Using the guide from my ChiRunning half marathon training program by Danny and Katherine Dreyer; the 5 focus’ I worked on this morning were: Circular feet * Balance in the “window of lean” * The “C” Shape * Feel Pelvis rotate from the Pivot Point * Limp lower legs.

As I slowly warmed up I sensed my feet and visualized them going around in a circular wheel “kinda like the road runner”. I am a morning runner but my body was tired this morning, so I did a lot of self talk.

As I started to breathe and relax, I played around with the window of lean. This focus amazes me. As I work with gravity and lean from my ankles my speed increases. Not able to keep this focus for very long right now, I lengthened the back of my neck and let my core muscles help me out.

The next focus I worked on was the “C” shape. This focus comes easy for me so I played around with it and then did the pool running focus to free my pelvis. As I ran fast, then broke into a brisk walk, I was able to relax my pelvis and feel a freedom in my stride that wasn’t there before. Sometimes my running reminds me of the rides I had on my young horses. I loved to collect them into the bit and then let them run freely like the wind. This is the picture I keep in my mind as I run.

Home now after a great run, I stretched, drank a protein shake and enjoyed some coffee and breakfast with my cat “Sweets” relaxing in the sunshine beside me.

Cheers to all my fellow runners out there!

I hope you have a fabulous run and a super day!

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One Step At A Time

by on Feb.06, 2011, under Nutrition

Starting to train again for a half marathon the past three weeks has been life changing in so many ways. Not only am I letting go of old habits, but I am gaining confidence and learning new skills that will help me in every part of my life.

Using the “ChiRunning Pain-Free Half Marathon Training Program” by Katherine and Danny Dreyer has given me the tools and a guide to break down some key focuses to practice everyday. I am running five days a week and keeping a journal of my daily runs, walks and cross training activities. Here are some key points that have made a huge difference for me.

Keep your stride short as you begin each run.

Pre-run Body Looseners and post-run stretches are essential for pain-free half marathon training.

Pick two focuses to practice and give yourself the time it takes to feel comfortable and learn each new focus.

Week 1 breakthroughs: Remember to lengthen the back of your neck. This will lightened your step and gave you a feeling of light feet.

Week 2 breakthroughs: Feel your feet at the bottom of your column thus giving you balance and an even stride.

Week 3 breakthrough: Have a ball on your Sunday fun run, enjoy the fresh air, being outside and the freedom that running gives.

Posture is key: Practice the “C” shape whenever you can and feel the earth under your stance.

Last year I logged 3,545 miles between my runs and walks. I just thought I would put that tidbit in to hopefully inspire you and challenge you to keep a journal of your progress and see the wonders that you can do just by taking one step at a time!

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