Category Archives: Technique Tips

Walk and get some fresh energy!

Posted on by by Lisa Pozzoni

….and My Story Runs On….

One of the reasons I love ChiWalking is because it provide’s a matrix with 12 types of walk.  Depending on what energy you need in your life on that particular day, you pick a specific walk to fulfill those needs.  How fun to add some variety to your walking program!

chiwalkingmatrix

Here are some tips on the Chi Gathering Walk:

  • The most ideal place to do a Chi Gathering walk is out in nature, as far away from civilization as you possible. The purpose is to use all your senses to help in this process and you want as few distractions as possible. The Chi in nature is the purest and best form to gather and it’s the most abundant and powerful.

walknature

  • Set aside a few hours to really go out, let go of all tasks and enjoy nature.
  • If you are familiar with the Grounding and Chi Gathering stances from Tai Chi, start with these (not a requirement but will help set the intention to gather Chi)
  • As you walk, be aware of all your senses working one at a time. Cycle through your senses individually at first and then allow an awareness of all of them to work together. Let your eyes watch in all dimensions (nature up close and further away)
  • Pretend you have eyes in your chest and think about taking in nature and it’s Chi as you inhale.
  • Spend as much time walking, stopping, watching, relaxing and just indulging on all the nature around you.

As you finish your walk, feel the extra energy you gathered and bring it with you into the rest of your day!

walkhappiness

From My Running Story to Yours….
(if you feel inspired to share your comments, do so below…I want to hear your story too!)

Running Tips for Beginner Trail Runners

Posted on by by Lisa Pozzoni

….and My Story Runs On….

I’m finally getting some of my “road” runners to drink the Kool Aid 😉  The trail running Kool Aid that is!

I’ll be honest, I remember the days when I used to hike and see trail runners out there.  I’d call them “freaks” in my head….I’d think “what are they crazy? They’re going to fall down and hurt themselves.”  Then a few years ago (and for the life of me I can’t remember what hit me) I decided I wanted to try trail running….and I did…and I’m hooked!  I don’t mind road running (my trail running has actually improved my road running) but if given a choice, I’ll hit a trail any day first.

I have a schpeel (had to look up how to spell this word ;)) that I give my newbie trail runners that I’d like to share because it can help you too:

  1. Pick an easy off-road trail. Don’t pick a trail with a lot of hills on your first time.
  2. You are more than likely going to take a fall at some point so don’t keep thinking about it.  Acknowledge the possibility and move on. You’ll deal with it when it happens, no sense in adding this stress to the situation.  Make sure your core is engaged because this well help with stability.
  3. Look for all the OPEN spaces to put your feet.  Most people focus on where NOT To put their feet.  Your eyes will find what you are looking for so if you look for obstacles, that’s what you’ll find.  Look for all those OPEN spots.  Same idea when you buy that new car or are pregnant and all of the sudden that’s all you see around you.
  4. Start out slow with short strides.  Don’t try to make big jumps in between open spots. I like to think of it as a dance sometimes.
  5. Keep your eyes focused ahead of you so you can see the terrain as it comes at you.  This will get easier with experience.
  6. As a ChiRunner, you will always shoot for a midfoot landing but sometimes the open spots are smaller so aim with the top part of your foot. This will engage your calves more so be aware not to do it all the time.
  7. Make sure are bending your knees. One of the most common reasons people fall is because their heel doesn’t go high enough behind them and they trip on a protruding rock.  Sometimes I even over-exaggerate knee bending when there are bigger rocks around. (Again, more than likely a fall will happen but we try to avoid those as much as possible with proper technique).
  8. It’s totally OK to walk!  I prefer ChiWalking myself but you get the idea.  Trails are more challenging and will tend to get your heart rate up. Don’t worry about walking if you need to take a break (and enjoy nature too)…
  9. Enjoy nature.  Stop and take photos and enjoy nature at it’s best. This is one of the main reasons I love trail running.

Hope these help you!  If you have any other good tips for beginner trail runners, please comment below so we can all learn from each other!

I also highly recommend the ChiRunning Hills and Trails DVD.  You’ll find some of these tips and more, especially the hills part!

One of my favorite DVDs! I love hills and trail because of ChiRunning ;)

One of my favorite DVDs! I love hills and trail because of ChiRunning 😉

From My Running Story to Yours….
(if you feel inspired to share your comments, do so below…I want to hear your story too!)

Tips for Running Downhill

Posted on by by Lisa Pozzoni

….and My Story Runs On….

I can’t believe it’s been almost a month!  There have been so many opportunities to blog but not enough time to sit down and do it.  There has been a theme in my running life for the last few weeks though so I’m picking that as an opportunity to share some tips about it:  DOWNHILL RUNNING!

The best kind, right?!  So many people are afraid to let go or concerned about getting injured when running downhill but there are a few secrets to getting around it.  When I’m flying down a hill, I feel like a little kid, free as a bird, especially on a trail!  But trust me, it takes practice!

Here are a few ChiRunning tips for running downhill on road and trail (not a steep hill but an easy downhill):

  • Core must be engaged to hold you up.  Keep your upper body ahead of your foot strike.
  • Relax everything from the waist down, especially your quads and calves.  Let gravity pull you down the hill.
  • Let your pelvis rotate more. Feel the road bringing your leg back and feel your leg bringing your hip back.
  • Relax your ankles so you don’t land on your heel.  You may want to try pointing your toes as your leg swings forward to avoid heel striking.
  • Relax your mind. This is probably the hardest thing to do because most people tense up and are ‘afraid’ to let go in fear of falling. That tension is what causes more issues.  If you have control issues, this will require more work.  This is great practice in letting go physically (by relaxing as mentioned above) but more importantly, letting go mentally by not trying to control it but allowing the downhill to just take you. Trust it!

A few weeks ago I had the honor of doing at 10 mile trail run with Danny Dreyer (founder of ChiRunning) while he was teaching here in Phoenix.  He coached me a bit on my downhill technique (I basically need to learn to relax more!) but gave me one piece of advice that I love:

Be the water.  Think about next time you are going a trail.  If water were flowing down it, which way would gravity and energy take it?

Be the water flow

Be the water

And check out this 16 second video clip of Danny running down these boulders like they were not even there!

https://www.youtube.com/watch?v=EtH9IqwPKFE&feature=youtu.be

What are you tips for running downhill?  Please share below!

This is one of my favorite DVDs from ChiRunning 😉

From My Running Story to Yours….
(if you feel inspired to share your comments, do so below…I want to hear your story too!)

Prepping for my 1st 50K-4 days to go

Posted on by by Lisa Pozzoni

….and My Story Runs On….

I figured I would share a few short posts before Saturday to let you know what I’m doing this week to prep for my 1st 50K.  Would love to hear from you as well…share any suggestions you have for me via comments below!  I appreciate them!  As of right now, I’m very excited and can’t wait until Saturday.  I’m confident in my training and ready for it!

Here are some more specific things I’m doing:

  • Making it a point to get at least 8 hours of sleep a night if my body lets me 😉
  • Drinking lots of water and avoiding foods/drinks that dehydrate me.  I almost had a 2nd double espresso yesterday and didn’t…almost had a beer last night but decided to save that for Running for Brews tonight (it is my Birthday Eve 😉 )
  • Trying to focus on good nutrition and carbing up… I know I’ll be cheating a bit tomorrow. After Wednesday, I’m planning on eating the regular foods I eat before big my races days which are quinoa, grits, baked potatoes, oatmeal and pasta.
  • I took a Gentle Restorative Yoga class on Saturday
  • I belong to a Facebook group called Trail and Ultra Running and ironically someone posed this question yesterday: If you could give only ONE piece of advice to a new ultra runner, what would it be?  Here are some of the comments that made sense for me at this point being 4 days away:   Get calories every hour; Start out very, very slow; Walk (I’ll be ChiWalking when needed for sure!); Don’t think so much about getting to the finish line…when you’re out on the trails, enjoy being where you are, the scenery, the challenge, the other runners, the ability to be alone with yourself, etc.; Understand the difference between running and racing; Sleep, sleep, sleep….the week leading up to your event! Be fully rested. ; smile ; If you think your running too fast,you are; 1. Eat before you’re hungry 2. Drink before you’re thirsty 3. Walk before you’re tired  4. Don’t give up until you’ve crossed the finish line; Don’t start it’s addictive (this one made me laugh because I know it’s so true); Encourage your fellow runners along the way, thank your volunteers, and smile at the crowd (if there is one). The spiritual lift you’ll get from smiling and thanking and motivating will do your heart/mind/body good, as well as lifting up those around you.
  • Today I walk/ran 5 miles and will be doing another 3 at Running for Brews.  Tomorrow and Thursday I’ll walk a bit but nothing crazy.

Please let me know if you have any other advice for this week or race day!  Thanks in advance!

 

From My Running Story to Yours….
(if you feel inspired to share your comments, do so below…I want to hear your story too!)

How I shaved 13 minutes off my marathon time…

Posted on by by Lisa Pozzoni

….and My Story Runs On….

I’m on cloud 9 right now!  I can’t believe my time for the Sedona marathon.  I’m not a bragger and this is a bit uncomfortable for me but feeling pretty proud of myself considering the difficulty of this course! Continue Reading →


“Free your mind….

Posted on by by Lisa Pozzoni

….and My Story Runs On….

and the rest will follow.”  Anyone remember that En Vogue song from 1992?  This post has nothing to do with the song other than the fact that when I freed my mind about this race, everything really did just follow…. Continue Reading →


3 Ways to Change a Bad Attitude on a Run

Posted on by by Lisa Pozzoni

….and My Story Runs On….

I always make it a point to run when I’m in a different place.  This was my 2nd trip to Lake Havasu (for Toastmaster duties) and I was REALLY looking forward to running along the Lake and channel.   Continue Reading →