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.
I just went through the ringer with ITBS, I use the POSE technique but kind of “fell off the wagon” and got sloppy hence the injury. 2 weeks of intense treatment, focusing on form and doing tons of pulling drills and I am back to running 1 hour without any hint of ITBS.
I have read both CHIRUNNING and the POSE method and frankly the intent of the forms are incredibly similar. I just think the path laid out in POSE technique is far more scientific and systematic in the way the method is taught. Romanov’s approach is incredibly objective and empirical. I would describe POSE and CHIRUNNING as siblings with different styles where one is scientist (POSE) and the other is a hippie (CHIRUNNING)… Not that there are anything wrong with Hippies but frankly I consider myself more of an empiricist so i think my attraction is subjective.
All in all POSE has worked great for me last year I ran without injury, but you have to be committed to the drills. The farthest I got was a 20 mile run with no running injuries which is absolutely amazing for me. I do HIM and 1/2 marathons so I really do not need to run farther than that. In the past I was frequently sidelined with injuries due to running.
I am so glad I read this! I have horrible ITBS already and am trying to practice Chi Running with no luck on lessening my pain or improving my technique. I have considered getting the Pose book and now I am headed straight to the book store to do so. Hopefully this darn ITBS is a thing of the past for me. Cheers!
After trying both – I find myself somewhere in between the two. I prefer striking with the midfoot (chi) rather than the forefoot (pose), but tend to use a medium length rear opening stride and alter my cadence (by leaning farther forward) to increase speed rather than changing my stride length.
I found the Chi joint loosening warm-ups helpful, maybe it’s age thing (50+). I can tell if my ankles/knees are tight when I walk upstairs and they are clicking. After the series of joint loosening exercises, they don’t click. I’m also a big fan of “The Stick” for post-running.
I appreciate the image showing the differences in posture and leg kick between Pose and Chi. The difference has been a little murky until I saw that pic. One Q though, I am wondering if it would make sense to use the Pose technique with Galloway’s run/walk method. For some reason, though I am in excellent shape (according to some recent fit tests done with two diff personal trainers), I have the worst endurance ever when it comes to running. I’ve tried training for months at a time and can barely get past a mile at a time. The Galloway method has helped me become a longer distance (2 miles+ haha!) runner, but Pose is the technique that has saved my knees. Your thoughts? Does this make sense? Thank you!
You can search for Chi Running clinics here:
http://www.chirunning.com/shop/pages.php?pageid=3
For Raleigh area clinics, check with the Raleigh Trysports store and the Cary Inside Out Sports stores. I think they both have run clinics in the past.
I know a Chi Running coach in Hillsborough (who travels around to do clinics) . Her name is Kari Wilkinson. Check out her site at http://k2fitnesspros.com/index.php?action=page&page_id=5
Good luck! Carol
Please, how do I find Chi Running Clinics?
Thank you. paul g.
chi running solve my itb problem, help me to go beyond the running time experience to an all day practice of relaxation, helped me to run longer distances ever in less time and feeling pleasently tired. I think both methods are good and will work if you do it right.
You just have to commit, you can´t blame the books. If you are having problems with any of this methods it´s because you are not doing it well. Try a clinic, commit, study
I too have had ITB problems after following the ChiRunning technique! I thought it was merely a coincidence, but perhaps ChiRunning might cause ITB problems in some runners.
Will pick up the Pose Method of Running soon, and take advantage of their year end sale. Thank you for this article 🙂
In the world of sports science, everything comes with research and referencing to the works of others. Dr Romanov’s POSE Running is the effort of years of research and as you will realise, giving credit to the respective sports scientists before him before developing Pose Method of Running. ChiRunning on the other hand is just one man’s perspective of running and Tai Chi. The difference is obvious.
Cheers
Thanks for your leaving your comment in my blog. I updated the blog with more details comparing the two books. Good luck!
After being frustrated from over (?) training, I bought the ChiRunning book. (Looking forward if you can compare pose/chi as changing running habits is something i like to avoid doing (again)) Like you I try to keep an open mind and here are my $0.02
cent 1: Visualizing the chi flow helps me ‘limp out’ my ankles which again help me relax lower leg muscles. And as I run far, relaxing a muscle not in use must be good, no?
cent 2: If you haven’t seen it before, then check out Khalid Khannouchi and what his name is.
They guy is apparently full of it 🙂