The 20 Minute Runner

It's official, as the opening tag to Episode 61 states: I am now a convert to Chi Running. While it has taken me 6 weeks or so to admit it, I fully endorse this new-found method of running form. The pros are simply too great: less injury, more energy, more efficiency, and quicker recovery, just to name a few. If you have not followed the last couple of episodes related to the Chi Running concept, you might want to do so now, especially #s 57, 58 and 60. You might want to listen to those first before hearing this one.
I am at the beginning of several weeks of discussing the technique and philosophy relative to Chi Running. Danny Dreyer, author of Chi Running, and our instructor in the videos I am sharing at this blog, is the founder and "guru" of the method. Check out his website at ChiRunning.com.
This episode covers how to correct overpronation--and supination as well for that matter. We discuss in some detail:
How running with our feet pointed at an angle creates tension in the knees and hips, thus producing problems. This is the basic problem with pronation.
The importance of running with the whole leg pointed straight ahead, not just the feet.
The necessity of balancing the feet, virtually eliminating pronation at the source.
How to level the pelvis.
The art of balancing our feet.
After the discussion, we also throw in an update on my most recent venture: Jalapeno Jelly. It is not as firm as I'd hoped, but very good, none-the-less. We close with some emails from listeners. Thanks for the feedback.
While you're here, why not click the "email me" button and send me a photo to post at this blog with the other 20MR podcast listeners. I would love to have a snapshot of you, whether you're running or not. Be sure and include your name and where you run.
Finally, please share the podcast/blog information with your running friends. New listeners are coming on weekly; I'd appreciate your help in getting the word out, especially for others who may be experimenting with the Chi Running method.
Are the podcasts helping you? Let me know. Is the discussion of Chi Running helping you to run more efficiently and with less injury? I want to hear from you. I will be glad to share your feedback in an upcoming episode. So, be sure and practice your Chi, and as always,
Thanks for sharing some of the road with me,
The 20 Minute (Chi) Runner
Download this episode (right click and save)
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The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.
The song heard in the body of the podcast is entitled "Water's Edge" by Simon Fagan. Check it out at Music Alley.
The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.
The transitional piece is entitled "The Long Goodbye" by Wendy Wall. Check it out at Music Alley.

We begin our in-depth look at the basics of Chi Running in this, Episode 60. I plan to look at one element per episode over the next several weeks, culminating in a summary episode on the basics of Chi Running. Please check out more information on the topic at Danny Dreyer's website, ChiRunning.
We will be starting some short tempo running later this week, as the fall race season heats up. I may do 2 5Ks and hope to the Cannonball Half again in October. But in the meantime, I continue to learn about--and practice--Chi running. While I am no expert, I do believe in its benefits and look forward to sharing even more with you as the upcoming episodes unfold. For this one, however, we discuss the information shared in the video above by Danny Dreyer on how to avoid heel strike, one of the most basic elements of the Chi running form. We talk about:
The causes of heel strike
How to fix the problem
Why this matters
We close the episode with a couple of recent incidents that have happened at our house. All I will say here is that they involve Tigger (yet again), a cardinal and a raccoon. Listen to the entire episode to learn more. I think you will enjoy it.
Also, why not send me a photo and a race report? I also would like to hear via email any questions or comments you have about the show--or me. Audio files are welcome as well. I always enjoy hearing from you, the listener. Finally, hop on over to iTunes and give The 20 Minute Runner podcast a review; I'd appreciate it. And tell all of your friends about this, and the next, episodes. If you are new to Chi Running, I think they will be helpful.
David, of the EnerChi Fitness website also shares some comments in this show. Check out David's website and the video link below (video by David) to learn more. And as always,
Thanks for sharing some of the road with me,
The 20 Minute Runner
Download this episode (right click and save)
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Links for this show
EnerChi Fitness website
Efficient and Injury F--r--e--e Natural Running Technique video
Smoking Days Music
The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.
The song heard in the body of the podcast is entitled "Angels of Hope" by Roger Subirana Mata. Check it out at Jamendo.
The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.
The transitional piece is entitled "The Long Goodbye" by Wendy Wall. Check it out at Music Alley.

We know it's summer when the frogs begin crying for rain. Listen to their plea (mine too) in Episode 59. As summer continues to work towards fall, it's obvious that the dry spells will not last forever. While the cries of the frogs in this episode did not bring rain that night, we did get it the next day, a nice break from the 90+ degree heat and humidity.
A garden update is also given. We are in the process of making jams, jellies and canning all sorts of items. I even give some advice on making jelly. Put it with the info. on Jam last week and you have a good start to making the sweet spreads that you can enjoy long after the fruits of summer are gone.
A portion of the show is also devoted to running, as this is a running podcast :)
That section deals with ways of taking your running to the next level and covers some thoughts by Jeff Galloway, famous for the run/walk method. We discuss the whys, hows and whens of:
Hills
Speedwork
Practice Racing
Finally, we close things out with a couple of emails. One from Colin and one from Cindy. I appreciate the emails. Check out Colin's photo at the blogspot page under the listener photos. Send me yours, along with a short note of where you live and run. I will be glad to add it to the photos and give you a mention in the show.
That sums up this episode, though the information is not exhaustive. It's good to have you for another summer run. And as always,
Thanks for sharing some of the road with me,
Download this episode (right click and save)
The 20 Minute Runner
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Links for this show
Chi Running website
Music Alley, CCL

Jeff Galloway article, "Take Your Run to the Next Level"
The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.
The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.
The song heard in the body of the podcast is entitled "Mystery to Me" by Smoke Ring Days. Check it out at Music Alley.

It's really great to have you along for Episode 58 of the podcast. We are in the midst of yet another heat-wave as I write this, near 100F today. We have had several days near 100 and enough 90+ days to make you sweat just thinking about it. But hot weather brings opportunities as well: Don't get discouraged about your running just because of the heat. Your faithfulness will reap benefits come fall--I can't wait...
The pictures above are of wild blackberries that we picked in my backyard--and the neighbors' (we had his permission). The first is of the berries after they were picked, the second, 5 of the 8 half-pint jars of jam we produced. I give you some information about how to make jam and jelly in this episode...among other things. Yes, we do talk about running; don't worry. Some of the other items include (but are not limited to:)
Chi running update, how it's going as I experiment with this new form of running--for me, at least
More information on tackling the heat:

Training at 5:00 AM
Cross-training indoors
Doing speedwork on the treadmill
Easing into the heat
Having a hydration plan before you start
Don't just drink water and
Plan to race in cool temperatures
It's always good to have you along. Be sure and check out the links below for more information on this episode. And as always,
Thanks for sharing some of the road with me,
The 20 Minute Runner
Download this episode (right click and save)
_________________________
Links for this show

Chi Running website (order the book and other things Chi)
Article about heat from the Bikila Athletic Club in Miami

The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.
The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.
The song heard in the body of the podcast is entitled "5 oVer 4" by SpiceHouse. Check it out at Music Alley.

I hope you enjoy the picture above. It is the sunflower by my mailbox and has over 20 flowers on it. My neighbor said she has never seen anything like it; I think you'll agree. Welcome to the hot summer of 2010 and Episode 57. It's good to have you along for this run as we travel to our old root, Wallace yet again...
We begin by updating you on my father-in-laws battle with leukemia. He is not doing that well... NEW to the show? THANKS FOR GETTING ON BOARD! I love getting new listeners and would ask that you share the program with other runners you know! Thanks for downloading and listening. Let me hear from you…

Back home in Tville, we have toms, peppers (pick when I get home),apples (pic at blog last post) and wild blackberries on my cereal for several days. We also have a race report from Jeff. Way to go Jeff!
The bulk of the program is spent talking about the elements of Chi Running, or running from the center (your core). It seems to be working for my sore hips and I recommend it to you. See the links below for even more information. Some of the basic elements:
Run tall
Lean forward
Land on the mid-foot
Run from your core
Relax, relax relax!
How hard is it to change your running technique? Some coaches say you can't change your running form, but I don't believe that for a second. But it does take time to break inefficient habits. So, you'll need to slow down your pace at first to focus on the basics. Practice makes perfect. The more you practice, the quicker you'll learn it. For the average person, it takes one to three months for his or her muscles to learn something new.
Devote at least one run a week to technique. Don't listen to music or talk to a friend; instead, think about your body position and alignment and make adjustments throughout your run to stay relaxed and move efficiently.
Learning ChiRunning is like learning to ride a bike--once you get it, your muscles remember the movement, and it becomes intuitive. You'll feel a difference in your body once you get it. Many women have told me they suffer less hip, back and knee pain once they switch to this technique, in addition to increasing their endurance and speed. Hopefully, you'll be able to run for years to come.
I love getting reports from you, including pictures, race updates and anything else. Email me at the button to the left and send me anything of interest. I will plan to include it on an upcoming episode of the show. And as always,
Thanks for sharing some of the road with me,
The 20 Minute Runner

Download this episode (right click and save)
________________________
Links for this show
Active.com article on Chi running
Youtube video on Chi running basics
The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.
The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.
The song heard in the body of the podcast is entitled "Gone Train Blues" by Freeky Cleen. Check it out at Music Alley.

Welcome to the heat! We are in the midst of a real heat wave, even by central NC standards, with temps in the mid 90s for several days now. Thanks for joining me for Episode 56. We give a brief update on a nice Father's Day outing and a quick apple update. These are the biggest apples I could imagine growing and they are awesome! I love this time of year when things begin growing and producing fruit. It's so neat to know that the efforts of caring for plants always end up with a positive result.
David sends in a great marathon race report (Chester Marathon, UK) that we share. It is motivational and reminds me of why we run...and what's most important in life, plus the importance of family to help all of us through this "race of life."
The results of the last survey are tabulated; I share them in this episode. Why not take a moment and take the current survey? Look to the left (blogspot page only) and cast your vote. I will share the results in an upcoming show.
The bulk of this episode, however, is spent revisiting a familiar topic: HEAT. Yes, it's that time of year, at least in the US. Remember the basics (which we discuss with some detail in the podcast):
Hydration
Carb replacement
Electrolyte replacement
Running in the morning (or evening if necessary)
Slowing down
Going shorter
Wearing technical clothing
I hope your summer is off to a great start. If it is hot where you are, I believe this episode will offer some help. It's great to have you along for this run. And as always,
Thanks for sharing some of the road with me,
The 20 Minute Runner
Download this episode (right click and save)
_________________________
The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.
The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.
The song heard in the body of the podcast is entitled "Monsoon" by The Bombboras. Check it out at Music Alley.

After about 3 weeks away, I am finally BACK! Yes, we are still running and producing the show, though the time away did give me a chance to rest up and come back strong for Episode 55. We were away in the beautiful mountains of Virginia to start, then on to the mountains of southwestern North Carolina in the Cashiers/Cherokee area. We stopped by to visit Whitewater falls. The view was absolutely astounding. The falls are the highest continuous single falls in the Eastern half of the US. Pretty astounding.
From there, we go to Highlands, Cherokee and ultimately to Maggie Valley. On the way back from Maggie Valley to our cabin, the view was incredible. After area storms, you can see why they are called the Smokey Mountains. Cindy and I snapped pictures of both the falls and the mountains after the storms. Pretty impressive...
We were soon back home and running in Thomasville again. Check out Jeff Wood's blog (link is also below and on the left), as well as updated photos under The 20MR Listener Photos to the left (blogspot page only).
I hope to be back in about one week with another episode. Thanks for listening. And as always,
Thanks for sharing some of the road with me,
The 20 Minute Runner
Download this episode (right click and save)
________________________
Links for this show
Run 2 Feel Young Blog
Cashiers, NC
Highlands, NC
Cherokee, NC
Maggie Valley, NC
Whitewater Falls, NC
Fancy Gap, VA
The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.
The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.
The song heard in the body of the podcast is entitled "Mountains" by Hello Dave. Check it out at Music Alley.
The transitional piece is entitled "The Long Goodbye" by Wendy Wall. Check it out at Music Alley.

Thanks for stopping by to check out Episode 54. In this show, you go along with me on a day trip to the mountains of NC. We eat a wonderful country meal at Shatley Springs, go by the cheese factory in Ashe County and finish with a visit to the Frescoes by Ben Long at two area Episcopal churches. From there, we soon head home. While much of this episode is about the trip, we do manage to discuss things while we run as well. If you like good food, art and/or both, then you will enjoy this episode. Ben Long is a world renowned Fresco artist from NC. He trained in Italy with a master artist and has since graced many buildings--churches and otherwise--with his realistic and beautiful art. Fresco is a form of art that is done on wet plaster. Due to the medium used, it requires a lot of patience--and technique. Check out the links below for a view of his art.
Also, follow the link to Shatley Springs. If you are even in the NC mountains, Shatley is a must stop. The food is great and the atmosphere rustic, yet comfortable. Listen in as I go to the spring and share information about its history and alleged healing qualities. Bring a few jugs if you come and plan to take away some of the purest water on planet earth.
We close things out with a visit to the cheese factory. Many of the cheeses and goodies in their store are made right on the premises, across the road to be exact.
The portrait above is of Long himself, while the one below is from one of the churches we visited. You can find more of his work at the websites linked below. So, while this is still a running podcast, remember that it is just as much a podcast about life that we happen to do while running. Slip on your running shoes, prepare your nose for great food and your eyes for beautiful art. You will enjoy the trip I believe. And as always,
Thanks for sharing some of the road with me,
The 20 Minute Runner
Download this episode (right click and save)
_________________________
Links for this show
Shatley Springs homepage
Ben Long homepage
NC visitor page for Ben Long
Ashe County Cheese homepage
The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.
The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.
The music heard in the body of the podcast is entitled "Clair de lune" by Debussy, played by Linda Holzer. Check it out at Music Alley.