Try this if running feels too hard

If you're just starting to run or coming back from an injury or a hiatus, you might feel excited, determined, or anxious to get going. You might tell yourself, "I'm going to do this. I'm going to get myself out there and run three or four times a week!"

ChiRunning has good news. Running is for everyone, no matter your experience, age or size. It doesn't have to be hard, and it doesn't have to hurt. You can reach your fitness goals without getting sidelined by pain or injuries. Many beginning runners need to work up to a run-only program, and the ChiWalk-Run approach is a great way to get started.

Start Where You Are with ChiWalk-Run

If you can't run a mile or even a minute, don't think running isn't for you. Walk-run is a series of short runs interrupted by very short walking breaks. Because the walking and running segments are relatively short, they're easy to do, and they help build your cardio-aerobic conditioning so you can gradually phase out your walking breaks.

ChiWalk-Run takes it a step further by teaching you how to walk and run to make your workouts feel easier, prevent pain, and reduce impact to lower your risk of injury. Here are a few tips to get you started.

Practice Your Posture

Before every workout: Stand tall. Imagine a straight line running vertically down your body. Line up your shoulders, hips, knees and feet. Engage your core slightly so you feel a light tension in your lower abs. Relax all your other muscles as much as possible.

Begin With a Warm-Up Walk

Shift into a brisk walking pace when you're ready. You should feel your breath rate increase, and your arms should swing faster along with your legs.

Keep your stride short as you increase your walking speed.

Don't land hard on your heels. Try to land softly and practice "peeling" your feet off the ground when you take a step.

Walk at this brisk pace for five to eight minutes.

Practice ChiRunning Technique

When you're ready to move into a jog:

Check in with your posture to make sure you're aligned well.

Keep your shoulders relaxed and low.

Lean forward slightly from the ankles and lead with your upper body. Keep your core engaged so you don't bend at the waist.

Begin with a slow running pace.

Keep your stride short and relax your legs as much as possible.

Always strive to make it easy. Run this way until your breath begins to feel labored (like you can't quite get enough air), then drop back into a brisk walking pace until your breath recovers to an acceptable range.

Improve Your Aerobic Conditioning

Before you begin running again:

Let your breath rate return to almost normal.

Don't let your heart rate slow all the way down to normal.

Listen to your breath more than your heart (the exception to this would be people with known heart issues).

As you start running again before your heart rate completely recovers, you'll strengthen your heart and improve its ability to pump more oxygenated blood to your legs.

It's important that once you feel your breath almost recovered that you lean forward again and break into a comfortable, easy running pace. Repeat this cycle of running and walking as many times as feels comfortable.

Eventually Drop the Walk Breaks

As you become more conditioned, you should notice your running segments gradually getting longer and your walking breaks getting shorter. You'll most likely feel more energized during your workouts as well. As you continue to progress, phase out your walk breaks entirely.

If you prefer to follow a structured program that tells you exactly how long to run and walk, check out the 5K ChiWalk-Run training program. Every workout gives you technique instructions to help you reduce pain and injuries, and make running and walking easier.

posted Tuesday March 29th
by Danny Dreyer, Creator and Founder of Chi Running