Why do I need to learn how to run? I can walk, can’t I just run?

I hear this question every time someone finds out I teach people HOW to run and I’m sure it’s a question that’s crossed your mind as well.

The simple answer is that CORRECT running form is NOT necessarily second nature and it is NOT stepped-up walking.

How you run (the biomechanics of running) is perhaps the easiest aspect of running to address because it is under your control. HOWEVER, it is often the most forgotten. Runners often don’t understand the “why” of running movements.

Correct running technique is comfortable running technique!

A relaxed and proper running technique also:

• Reduces fatigue
• Burns more calories
• Eases joint stress
• Decreases injuries
• Improves coordination of the muscles

Perfecting your running form makes running less punishing so your fitness efforts and training efforts won’t be constantly derailed by injury. Of the 24 million runners in the U.S., 65% are injured during the year. I don’t want you to be one of them!

Do you want to run longer, faster or become a stronger runner? Then keep reading!

Injury often comes from:

• adding more miles per week
• adding more days per week that you run
• going at a faster pace
• adding more races per year

Running is an excellent, healthy, natural, and potentially fun form of movement…IF you run the way your body was intended to run. That is why you need to learn running form and technique. And after all, we all want a long injury-free active life!

Are you a runner who suffers from injuries such as Achilles tendonitis, iliotibial band syndrome, runner’s knee, plantar fascitis, shin splints, and pulled hamstrings? Do you have low back pain after you run? Does your body seem to break down if you try to run longer or faster than you usually do?

These injuries are not normal and should never be tolerated as normal!

Your running injuries are NOT your fault. You have never been taught proper form and technique!

For years running coaches have ignored technique, assuming that anybody can run in an efficient and injury-resistant way. This is not the case. Learning good biomechanical technique is the key!

As a running coach, I provide my clients and students with a joyful, pain-free and injury free way of running and fitness walking. Whether you are a veteran of marathons or triathlons, or just beginning to run, how you run is more important than how much you run!

For instance, only the North American runners still do a heel-to-toe gait. The Kenyan runners and other distance masters run on the middle of their foot, activating a greater amount of muscle and encouraging better force absorption. When we work together we’ll cover topics like this along with all other aspects of what makes for proper running technique.

My focus is teaching you the concepts of running or walking thereby helping you reduce injuries and increase your enjoyment of running. I enjoy making running easier and more enjoyable for people.

I offer workshops and individual instruction in running. These workshops are perfect for runners of all abilities. They take the pounding, pain, and potential damage out of running. We focus on learning how to prevent injuries, how to use our bodies efficiently and increase our enjoyment of running.

Smoother, easier running is EASY to learn! However, it really does help to have a running coach like me, who has a deep understanding of movement and running fundamentals WATCH you move. I see more and therefore can correct more so you get the most out of your running. I know what to do with what I see and share that with you, so that you get the BEST RESULTS from your training efforts!

I have had the fun and excitement of sharing this effective technique with competitive athletes, first-time runners, recreational runners, barefoot runners, runners recovering from injuries, and teens, so you’re never too young or too old to enjoy running!

This technique can be beneficial to anyone, but is particularly valuable for:

• Long-time runners or walkers who have scaled back or quit because of injury;
• Competitive runners and established fitness runners/walkers interested in improving their form and performance;
• Beginning runners/walkers who want to learn proper technique.

One of my common sayings is “I don’t run, I jog”, as I have never felt like a ‘real’ runner. Having plodded through 2 marathons in the last 3 years, my goal prior to seeing Shelli was to do no more than maintain a base level of fitness and control my weight by jogging regularly – not because I enjoy it, but for the very practical reason that it works.

After doing a 2 hour Chi Running workshop with Shelli however, I could feel the runner inside me beginning to stir. During the session, Shelli pointed out that I was inhaling for too long and suggested I change my breathing pattern so that the exhale is longer than the inhale – this is something no-one has ever picked up before and I had no idea that my breathing was affecting my running. Shelli was also able to correct my arm movement very quickly and easily – something that has been a constant source of frustration, with my own coach telling me I don’t use my arms properly, but being unable to explain or show me how to improve this. These simple changes to my breathing and arm movement have made a dramatic difference to how running feels – it is far more rythmic and natural, and I actually feel like I’m running instead of plodding along.

Added to that is the Chi technique itself, which I had read about a couple of years ago but never put into practice. Shelli presented the technique in a series of clear steps, which were easy to understand and follow. Importantly, it was also easy to remember, as each step was explained and followed a logical sequence. The printed handouts Shelli provided have also been useful in ensuring that I can remember what she taught us and can continue to practice on my own.

I would certainly recommend Shelli to anyone who wants to improve their running. It’s amazing how much can be learnt in such a short tme, and how big a difference small changes can make. I”m actually starting to enjoy running for the first time – Joy in Movement is more than a business name, it really does sum up what Shelli provides.

Regards,
Shirley (40 something, well 47 actually).

As a movement coach, I find that implementing what I teach not only reduces injuries but helps individuals reach a balanced body/mind experience. Other outcomes of learning how to run properly include:

• Greatly reducing pounding and eliminating pain
• Increasing performance and speed through efficient use of posture and gravity

“I did a Chi Running workshop with Shelli just 2 days after finishing IronMan Hawaii, and was very pleased and surprised to find that I was able to do the running exercises without any soreness. This was enough to convince me that there really is something different about Chi Running, as trying to run with my usual form just after an IM would generally be uncomfortable, to say the least. I’m looking forward to working on the Chi technique over the coming weeks, and putting it to the test in my next race. While I have no doubt that it will have less impact on my body, and allow for a faster recovery, I hope for an increase in speed (with less effort) as well – every runner’s dream! Thanks Shelli!”

–Peter, Australia

Class Schedule

In all classes you will learn the basics of running form. You will learn how to prevent injury and increase efficiency. You learn the technique through demonstration, practice, drills and fun exercises.

Things to bring: Proper running attire, water, sunglasses and sunblock.

Note: You must pre-register for these classes.

HAWAII
4-Hour Workshops
Learn the basics of running technique. Get step by step training to improve your running form, increase efficiency and reduce effort and injury. Contact Shelli for her running worshop schedule.

Cost: $150

Trail Running and Refresher classes

For people who have already taken a Basic running class.

Trail Running Instruction covers:

• Uphill techniques to minimize fatigue
• Techniques for running over obstacles
• Downhill running that is safe for your knees and quads
• Effective trail navigation

Refresher Workshops cover:

• Review of the running Basics
• Advanced Techniques
• Video taping analysis
• Call or e-mail for information

Private and Small Group lessons available:

Personal attention can make a significant difference in your learning curve. Private lessons or small group packages are available. I am available to conduct various workshops/seminars for interested groups, clubs, or companies. Please contact me if you would like to schedule a talk and workshop.

Running Program Development available:

The training for all runners can be divided into the following categories:

1. Long, Slow Distance (LSD) Runs: Easy comfortable runs at 70-75% maximum heart rate.

2. Lactate Threshold Workouts: There are different types of LT workouts and their goal is to get you to be able to have “comfortably hard” runs and attain a faster aerobic speed before fatigue sets in.

3, Intervals: There are Long Aerobic Intervals (LAI) and Short Anaerobic Intervals (SAI).

There is also hill training!

So, whatever your running and fitness goals are, it’s important to get the best program development so that you GET RESULTS!

Whether you’re training for a marathon, half-marathon or event of any distance, a well planned training schedule gets you to the FINISH LINE! The programs I customize for you address not only when to run and how much to run. We’ll cover the nutritional aspects of smart training as well as the other challenges that you’ll face while in training. Contact me for more information about customized training plans!

New! Video coaching!

I will analyze your running video and make recommendations for improvement. This will help you run more efficiently using less energy and remaining injury-free. If you would like to learn more about this opportunity, please email me.

For more information about running, contact Shelli.