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hiRunning and ChiWalk-
ing combine modern
scientific research
with ancient Eastern
Cphilosophies of T'ai Chi.
According to researchers of exercise
science at Duke University, ChiRun-
ning and ChiWalking are quickly
becoming a popular exercise choice
for runners and walkers alike.
Injury is always an issue among
both running and walking enthusiasts.
From a young age, we are taught
specific running or walking form and
posture by our coaches, friends and
physical education teachers.
Do you remember being coached
to run by striking from heel to toe
with high posture and light hands? ChiWalking encourages partic-
Growing up, running 101 was in- ipants to use good posture, loose STEP-BY-STEP
grained into our heads to become joints, engaging one's core muscles CHIWALKING:
faster, achieve fitness or athletic goals and relaxing the peripheral muscles of
and prevent injury. the arms and legs.” As a fitness pro- • With one hand under your
Unfortunately, as adults, past fessional, life-long runner, trainer, yoga collar bone and the other on the
ailments and injuries on the track, trail teacher and Les Mills group fitness lower belly, lengthen your spine
or road haunt us and eventually resur- instructor, I have past injuries from and neck.
face. Could there be a way to heal or “over-training.” I can’t wait to use the • Contract the lower abs keeping
even prevent injury while we contin- techniques of ChiRunning for my next your feet a fist’s width apart.
ue to enjoy the physical and emo- training adventure. • Tilt the upper body enough to
tional health benefits of running and keep shoulders over hips.
walking? ChiRunning and ChiWalking CHIWALKING ALSO IN- • Arms should bend at a 90-de-
may hold an ancient key to unlocking CLUDES A 'MENU' OF WALKS gree angle before you swing
the answers to our athletic ailments. TAILORED TO DIFFERENT them back and forth along your
Yoga, Pilates and T'ai Chi are the NEEDS: body.
base techniques behind ChiRunning. 1. Cardio walk • Legs should extend in the back
ChiRunning focuses on core strength, instead of reaching farther in
mind-body connection and improving 2. Aerobic walk front. Keep upper body forward.
long-term performance and well-be- 3. Flexibility walk • Relax abs on the inhale. En-
ing. Certified ChiRunning coach, Julie 4. Loosening walk gage abs on the exhale.
Morvant, emphasizes that ChiRun- 5. Focusing walk
ning will indeed improve long-term
running performance while keeping 6. Energizing walk
both the mind and the body strong 7. Walking meditation
and healthy.
Human resources at Duke
University say, “Additional benefits of These are just seven of the
12 different styles of walks
ChiRunning include helping reduce available in the program. For
or eliminate: shin splints, IT band more information, visit www.
syndrome, hamstring injury, plantar chirunning.com or www.
fasciitis, hip problems, knee injury.” chiwalking.com.
chiwalking.com.
Researchers say, “The technique and
theory behind ChiWalking is very
similar to that of ChiRunning, but with
a few differences.

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