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Engage your abs does not mean suck in!!


Thursday, March 17, 2011

I don't know why this didn't occur to me before I read the Active.com article on Chi Running

www.active.com/women/Art
icles/5-Elements-of-Chi-Ru
nning.htm?cmp=17-3-323


To level your pelvis, try this simple exercise: Stand against the wall and try to press your lower back into the wall. Watch what happens to your pelvis. You have to engage your lower abdominal muscles in a vertical crunch movement. Remember that feeling in your body and try to maintain it as you run.


I swear I do everything in this article that it says NOT to do. No wonder I have hip and leg and knee problems!!

I noticed yesterday and today:
I bend at the waist
I don't run tall
I don't keep my pelvis level in fact I think I stick my butt out!
I'm not tense, but I do remind myself often to relax my shoulders!!

I tried these techniques, yesterday on my run and today on my walk - slooooo run. And I could tell the difference in how my felt, my hips, knees, and abs.

This is also Day 2 of BodyRock ST:

I did the 20-minute Cardio Training:

www.bodyrock.tv/category
/daily-workouts/workout-ar
chives/20-minute-interval-
cardio-workout/


I had to make some modifications cuz I can't do alot of jumping with my knee/ITBand. Here is what I did:

Round 1: Jump Rope. I did jump rope but very low impact
Round 2: Burpees: I omitted the jump but here are my numbers
4,4,3,3 (paused for paper to write this on), 3 3 3
Round 3: Jumping Lunges. I did more of a runners lunge without a jump
8,10,10,12,11,10,10,10
Round 4: Jump forward/backward with squat. I did regular squats, but as low as I could go!
5,9,9,8,7,8,6,7
Round 5: More Jumping. I did it as low impact as I could, but my knees didn't like that, so I did Hip Flexors with extension on the last two.
9,12,10,11,9,12,7,10

It was a good workout, I hopped on the treadmill to get my slow and easy 2 miles in. :D

The kiddos will be here in just a bit so I'll need to figure out lunch and shower. After that I'll start on packing up the office so I can make room for my BowFlex!! WOOT!

Its a BowFlex XTreme RAWK!! Soon I'll look like Zuzana!! LOL well like maybe in a year! LOL
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Member Comments About This Blog Post:
MARATHON_MOM 3/18/2011 7:48AM

    I have been reading a little on chi running in the last couple of days... I am curious enough that I am thinking about buying the book/video... but haven't taken the plunge yet. With my "tardfeet" as my coach calls them (high arches with very prominent bone on the tops of my feet) and my crazy pronation, it would probably do me WORLDS of good.

Way to go on the bodyrock workout. I can't wait for this marathon to be done so I can get back to it!

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ESBELL 3/17/2011 8:11PM

    I credit the Chi Running system with keeping me mostly injury free.

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NUTRIGIRL08 3/17/2011 2:49PM

    emoticon I try to run tall....I can tell when I'm tired because I start leaning forward, booty goes out, form goes to hell in a hen basket!

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LILIVW 3/17/2011 2:26PM

    I'm excited to read the article and try this out. My daughters run too so I want to show it to them too. Sounds like you are getting great workouts - great job!

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RUNTRILAUGH 3/17/2011 1:42PM

    I need to work on this, too! I know my form has slipped with my extra weight.

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LIGHTNINGRUNNER 3/17/2011 1:36PM

    This is similar to my running clinic last night - I got a eye-opener on my running form.

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