ChiRunning Versus Pose Method of Running

Note as of June 2010: Be sure the read the comments on this post.   I probably just misunderstood the book and was doing it wrong.  Really, Pose and Chi are basically the same thing, wrapped into a different package.    And I am still not quite getting it, tho I do keep trying!

After following the ChiRunning method for eleven months, I still felt like I wasn’t getting something. And I’ve been having this ITB band tightness which is causing me knee pain when I run.

I’ve heard good things about the Pose Method of running book. So, I bought that and read it.

After following the Pose Method of running for just one month, I finally get what I was doing wrong with Chi Running. I’ve been kicking my feet out behind me, not lifting my foot up below my hip (see pictures below). The trouble is, I’ve been doing the wrong thing for months, so it’s been hard to change. Little by little, I think I’m getting better. My ITB tightness issue is also getting better little by little. The knee pain is definitely fading. I consider this to be good progress, esp since I am continuing to increase my distance and intensity.

Compare Chi Running Form to Pose Running Form
click images to enlarge

Chi Running Form: note how the foot is kicked way out behind the body. I worked very hard to kick this way, and I think this is what was causing my ITB problems.

Pose Method of Running: note how the foot is brought up directly below the hip. This feels much more natural.
My opinion is that the ChiRunning book is a lesser copy of Pose running. The best thing about the Pose Running book is that it has lots of drills that help you train your body for correct form. If you are looking for a book on running technique, get Pose Running Book!

Update 8/4/2006: Gosh, I’m getting a lot of hits on this blog, people searching for “chi running versus Pose Running”. I will do a more thorough write up comparing the two books as soon as I’m done with this nightmare project at work. In the meantime, feel free to email me if you have specific questions!

Here are some random notes for now…

One thing I do like about the ChiRunning book is their focus on using the core body strength. ? The author says when leaning in your running form, it should feel like doing a crunch, with your abs engaged.
Both books talk about barefoot running as a way to develop proper landing of the feet on the midfoot or balls of the feet. I sometimes go to a soft track and run one or two laps barefoot.? The Pose book talks about how the Kenyans are such good runners because they grew up running around barefoot, so they developed perfect running form.

The Chi book starts out with 4 chapters of the philosophy of Tai Chi and how there’s a life force in all things that we can tap into.? I tried to approach this idea with an open mind.? Maybe I’m just not enlightened…I never felt this mystical energy!

The Pose book starts out with a history of Romanov’s coaching career and how he was struck by the fact that in other sports such as tennis and ballet, they teach students proper form.? He felt strongly that runners should also be taught proper form, so he developed his pose method to accomplish that.

The core strength stuff in the chi running book is also good stuff. The
drill where you lean into a wall and hold that position is good. I wasn’t
really doing the lean correctly until I really built up my core strength
using a core strength workout. I recommend you find something for that. Be
sure you are developing your all your ab muscles. A sports PT told me my
obliques were very weak, and when I fixed that, I was able to do the running
lean properly.

I think the chi joint loosening exercises are generally a waste of time.
I did them for about 9 months, then gave them up when I got the pose running
book.

The body focusing that chi running talks about is excellent. The pose book
talks about this too, but I think the chi book does a better job here.
This is one skill that has carried over and helped me with all three sports.

The pose book does a better job explaining how gravity helps you run. It
says that when you lean forward, and lift your foot up by your hamstring,
and then relax the leg, it will naturally just fall forward into a position
under your hips. So, gravity is working by allowing your foot to free fall
to the ground. You must relax your leg for this to work. (I’m still trying
to get this part right!).

The pose book also does a better job of describing the proper way to lift up
the foot. It should be lifted straight up under the hips. The Chi book
talks about your stride kicking out behind you, and shows that picture where
the foot is way out behind the body. It’s possible that I misunderstood
what the chi book was saying about proper foot motion. But, when I do it
the way the pose method describes, it feels right to me. The pose book
also has drills to help you get the proper running pose. Drills are just a
great way to help retrain your body to move in a new way, because our bodies
naturally want to keep doing the same old thing.

Chi Running was certainly much better than the conventional ‘heel strike’
way I was running before…. which was causing me lots of pain in my hips
and metatarsals.

My ITB problems are nearly gone now that I have corrected the way I lift up
my foot according to the pose method.