In secret success strategy #1 we looked at

• What is your goal or resolution and what is your WHY?  What is your connection to that goal?
• How do your goals relate to a wider vision or dream or fears?
• What are the impacts of achieving or missing the goal?
• How important is your goal? Is it the right one for you

We also looked at decisions – what an OPTIMAL decision is and also SUB OPTIMAL .

Lastly we looked at writing down your goals, vision and fears or creating a vision board.

Click here for a reminder…..

Let’s talk core values

Do you have clarity around what your core values are? If not you are not alone.

Think of your core values as the foundations to your choices and life.  When we are clear on our values, we are more likely to  make optimal decisions.  Your ability to achieve your goals /vision is directly related to whether you make decisions that align with your core values.

When our lives are guided by our core values we feel happy, fulfilled and a deep sense of connection to yourself and others. If your actions are in conflict with them you will likely feel tension, guilt, shame, dissatisfaction even depression.

Binning the Booze

I re-visited this exercise 2 years ago when I wanted to stop drinking.  Now a glass of wine every now and then may not be a problem but for me personally,  it was not moving me towards my vision.

But I found it hard.  I was using a glass of red to deal with stress in my day job. Gaining clarity on my core values, and the values of a successful health coach helped me stop reaching for a glass of red and use the tools I know to manage my stress. This has been instrumental in me developing the business further but also as a side achievement was key to me completing my first ultra last year.

5 steps to identify your core values

Step 1

Take a look at the list of possible values and tick any that feel important to you, go with your instinct you can refine the list later. There may be others that are not on this list that you want to add. Don’t add ones that you think you should have or want to have, just ones that feel important or true to you.

Step 2

Think about people or situations that annoy, offend or anger you.  Think about co-workers, movie or tv stars, news stories, public figures or even family.  Situations might be things that happen when you are driving or waiting in a queue.  Think about which of your core values was compromised in this situation.  Make a note of these.

Often things that we find annoying will highlight the values we are most likely to violate ourselves.  Consider your own actions here and how things you do may compromise your values.

Step 3

Consider people you admire (dead / alive/ famous or those you know) and what values you admire in them. Write those down.

Step 4

Refine your original list in the light of the information you have gathered. Maybe pick 10 key ones – you may have others, but these are the most important for now.

Step 5

Consider how these relate to your vision and goal, how you have compromised on these and how that has moved you away from your goal. Consider how working with your values can help you shape your decisions.

Vision board and mantra

Remember that visual representation of your vision and goals? Whether a collage of images or simply writing them down. Add your key values into this. Keep it somewhere you will see it everyday. Use it to reflect and review after good days and after those that don’t go so well.

Saying your vision and goal out loud and to yourself daily will help create momentum.  I will show you how to create a compelling version next week.

This is really important for working with these tools in the mid and long term to create consistency.  Edgar Dale’s cone of learning states after 2 weeks we remember only 10% of what we read but 70% of what we SAY and WRITE.

We will explore more detail on goal setting and more tactics to help integrate your values into day to day life.  e will also look at  how to enjoy the process as much as the achievement of your goal.

Need help with setting goals or motivation and goal achievement ?

Drop us a line to see how we can help you succeed in 2020.

Secret Success Strategy #2 – Uncovering your core values.

In secret success strategy #1 we looked at

• What is your goal or resolution and what is your WHY?  What is your connection to that goal?
• How do your goals relate to a wider vision or dream or fears?
• What are the impacts of achieving or missing the goal?
• How important is your goal? Is it the right one for you

We also looked at decisions – what an OPTIMAL decision is and also SUB OPTIMAL .

Lastly we looked at writing down your goals, vision and fears or creating a vision board.

Click here for a reminder…..

[/tm_pb_text][/tm_pb_column][/tm_pb_row][tm_pb_row admin_label=”row” make_fullwidth=”off” use_custom_width=”off” use_grid_padding=”on” width_unit=”on” custom_padding=”30px|||” padding_mobile=”off” allow_player_pause=”off” parallax=”off” parallax_method=”off” make_equal=”off” parallax_1=”off” parallax_method_1=”off” vertical_alligment_1=”start” responsive_laptop_1=”inherit” responsive_tablet_1=”inherit” responsive_phone_1=”inherit” order_laptop_1=”1″ order_tablet_1=”1″ order_phone_1=”1″ parallax_2=”off” parallax_method_2=”off” vertical_alligment_2=”start” responsive_laptop_2=”inherit” responsive_tablet_2=”inherit” responsive_phone_2=”inherit” order_laptop_2=”2″ order_tablet_2=”2″ order_phone_2=”2″ column_padding_mobile=”on”][tm_pb_column type=”1_2″][tm_pb_text admin_label=”his week i want to talk core values ” text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid”]

Let’s talk core values

Do you have clarity around what your core values are? If not you are not alone.

Think of your core values as the foundations to your choices and life.  When we are clear on our values, we are more likely to  make optimal decisions.  Your ability to achieve your goals /vision is directly related to whether you make decisions that align with your core values.

When our lives are guided by our core values we feel happy, fulfilled and a deep sense of connection to yourself and others. If your actions are in conflict with them you will likely feel tension, guilt, shame, dissatisfaction even depression.

[/tm_pb_text][tm_pb_text admin_label=”binning the booze” text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid” custom_margin=”20px|||”]

Binning the Booze

I re-visited this exercise 2 years ago when I wanted to stop drinking.  Now a glass of wine every now and then may not be a problem but for me personally,  it was not moving me towards my vision.

But I found it hard.  I was using a glass of red to deal with stress in my day job. Gaining clarity on my core values, and the values of a successful health coach helped me stop reaching for a glass of red and use the tools I know to manage my stress. This has been instrumental in me developing the business further but also as a side achievement was key to me completing my first ultra last year.

[/tm_pb_text][/tm_pb_column][tm_pb_column type=”1_2″][tm_pb_image admin_label=”Image” show_in_lightbox=”off” url_new_window=”off” use_overlay=”off” animation=”left” sticky=”off” align=”left” force_fullwidth=”off” always_center_on_mobile=”on” use_border_color=”off” border_color=”#ffffff” border_style=”solid” src=”https://yourparinama.co.uk/wp-content/uploads/2020/01/core-values.png” alt=”core values are your foundations”] [/tm_pb_image][tm_pb_image admin_label=”Image” show_in_lightbox=”off” url_new_window=”off” use_overlay=”off” animation=”left” sticky=”off” align=”left” force_fullwidth=”off” always_center_on_mobile=”on” use_border_color=”off” border_color=”#ffffff” border_style=”solid” src=”https://yourparinama.co.uk/wp-content/uploads/2020/01/red-wine.jpeg” alt=”core values help you make optimal decisions” custom_margin=”70px|||”] [/tm_pb_image][/tm_pb_column][/tm_pb_row][tm_pb_row admin_label=”row”][tm_pb_column type=”1_2″][tm_pb_image admin_label=”Image” show_in_lightbox=”off” url_new_window=”off” use_overlay=”off” animation=”left” sticky=”off” align=”left” force_fullwidth=”off” always_center_on_mobile=”on” use_border_color=”off” border_color=”#ffffff” border_style=”solid” src=”https://yourparinama.co.uk/wp-content/uploads/2020/01/value-list.jpg” custom_margin=”80px|||”] [/tm_pb_image][tm_pb_image admin_label=”Image” show_in_lightbox=”off” url_new_window=”off” use_overlay=”off” animation=”left” sticky=”off” align=”left” force_fullwidth=”off” always_center_on_mobile=”on” use_border_color=”off” border_color=”#ffffff” border_style=”solid” src=”https://yourparinama.co.uk/wp-content/uploads/2020/01/trump-v-obama.jpg” alt=”whose core values do you admire” custom_margin=”80px|||”] [/tm_pb_image][/tm_pb_column][tm_pb_column type=”1_2″][tm_pb_text admin_label=”5 steps to identifying your values ” text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid”]

5 steps to identify your core values

Step 1

Take a look at the list of possible values and tick any that feel important to you, go with your instinct you can refine the list later. There may be others that are not on this list that you want to add. Don’t add ones that you think you should have or want to have, just ones that feel important or true to you.

Step 2

Think about people or situations that annoy, offend or anger you.  Think about co-workers, movie or tv stars, news stories, public figures or even family.  Situations might be things that happen when you are driving or waiting in a queue.  Think about which of your core values was compromised in this situation.  Make a note of these.

Often things that we find annoying will highlight the values we are most likely to violate ourselves.  Consider your own actions here and how things you do may compromise your values.

[/tm_pb_text][tm_pb_text admin_label=”step 3 ” text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid”]

Step 3

Consider people you admire (dead / alive/ famous or those you know) and what values you admire in them. Write those down.

[/tm_pb_text][/tm_pb_column][/tm_pb_row][tm_pb_row admin_label=”row” make_fullwidth=”off” use_custom_width=”off” use_grid_padding=”on” width_unit=”on” padding_mobile=”off” allow_player_pause=”off” parallax=”off” parallax_method=”off” make_equal=”off” parallax_1=”off” parallax_method_1=”off” vertical_alligment_1=”start” responsive_laptop_1=”inherit” responsive_tablet_1=”inherit” responsive_phone_1=”inherit” order_laptop_1=”1″ order_tablet_1=”1″ order_phone_1=”1″ column_padding_mobile=”on”][tm_pb_column type=”4_4″][tm_pb_text admin_label=”step 4″ text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid” custom_padding=”20px|||”]

Step 4

Refine your original list in the light of the information you have gathered. Maybe pick 10 key ones – you may have others, but these are the most important for now.

Step 5

Consider how these relate to your vision and goal, how you have compromised on these and how that has moved you away from your goal. Consider how working with your values can help you shape your decisions.

[/tm_pb_text][/tm_pb_column][/tm_pb_row][tm_pb_row admin_label=”row”][tm_pb_column type=”1_2″][tm_pb_text admin_label=”need help setting goals” text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid” custom_padding=”20px|||” custom_margin=”30px|||”]

Vision board and mantra

Remember that visual representation of your vision and goals? Whether a collage of images or simply writing them down. Add your key values into this. Keep it somewhere you will see it everyday. Use it to reflect and review after good days and after those that don’t go so well.

Saying your vision and goal out loud and to yourself daily will help create momentum.  I will show you how to create a compelling version next week.

This is really important for working with these tools in the mid and long term to create consistency.  Edgar Dale’s cone of learning states after 2 weeks we remember only 10% of what we read but 70% of what we SAY and WRITE.

[/tm_pb_text][tm_pb_text admin_label=”need help setting goals” text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid” custom_padding=”20px|||” custom_margin=”20px||20px|”]

We will explore more detail on goal setting and more tactics to help integrate your values into day to day life.  e will also look at  how to enjoy the process as much as the achievement of your goal.

Need help with setting goals or motivation and goal achievement ?

Drop us a line to see how we can help you succeed in 2020.

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Without fully exploring your why and establishing a strong motive, you will have no real reason to stick with change once your will power declines.

Let’s use an example to make this easier….

You started a regular stretch, recovery and conditioning program,  to complement your running.  You know it’s good for you but you just don’t stick to it. The pain that is the impetus to start the program is your tight aching muscles, fatigue and regular injuries that at times prevent you running.

This is a good illustration of one way willpower fails us. (there are others!). After some weeks on your program of recovery and strengthening your muscle aches ease, recovery improves, you have more energy and can run more comfortably. As you feel better you get distanced from the reasons that you started.  Your need for them has dimmed in your mind along with your discomfort.  You feel frustrated that these other activities are taking time away from running when you have limited free time. So the balance of pleasure / pain starts to change. Your willpower dips.

Short term gain, instant gratification instead of long term success

Without addressing your thoughts, beliefs and values you will continue to swing between these pedestals of pleasure vs pain.  Choosing short term pleasure over long term success. This only changes again once you face pain and injury once more. Leaving you frustrated as you flip flop seemingly helplessly against your challenges,

Really getting to grips with your why is the first step to overcoming this challenge.  Relating your why to a VISION and what you love or fear will help your goal become more achievable.

Change takes energy, commitment and discipline.  A labour of love will always be easier to manage than a labour without love.

How to explore your WHY.

So for our example:-  The goal is to consistently achieve conditioning and recovery work …. but WHY is it important?

Questions to consider: What impact does it create in your life and the life of those close to you?  What qualities does it bring to your life?  What is your dream?  Is there a particular achievement that means a lot?  Whatever the goal why is this important to you?  How important is it on a scale of 1 to 10?

In our example, achieving the goal is important in relation to the achieving the DREAM of being able to run,  consistently into old age without pain and injury. There may be races that you specifically want to finish.  You feel this DREAM is important and registers as an 9 out of 10.  If your dream was below 7 then potentially it is the wrong DREAM for your energy to be focused on.  You don’t want to spend your life climbing the ladder only to find your ladder was against the wrong wall the whole time.

Your goal needs to connect to the WHY of your DREAM.

Without meeting the GOAL of doing the recovery and conditioning, the DREAM of running into old age will not be achievable.  So next you need to explore the WHY of your running.

The WHY could be…

Running provides a sense of achievement and  self-pride, a sense of purpose and meaning to life that does not come from work or other interests.  Time for self-reflection, quiet time in the outdoors or a sense of belonging with running friends and groups. It improves mental wellness bringing, a sense of calm and happiness, helping you deal with lives ups and downs, carry out your responsibilities to your dream team (partner / children / relatives / friends etc).

What is your FEAR?

What is the worst that could happen, if you don’t meet the GOAL?

At best you would continue to feel fatigued and sore. But how does this impact your wider life?  If you are in pain and tired, how do you perform at work? How do you feel emotionally each day – are you really living a full life or just getting through the day? Or how do you relate to your dream team – are you giving them your best or what they deserve?

At worst, it will end your DREAM.  You could sustain more injuries and even get to the stage where you have to give up running and may even struggle to walk any great distance.  How would this make you feel?  That sense of purpose would be gone.  It could cause regret if it was gone and you could of done something about it.  It could create unhappiness or a sense of unease. You may feel older than your age or out of control of life. It could lead to weight gain, low self esteem, put pressure on relationships due to low mood.

Create a VISION and display it where you will see it

This is your VISION and the start point for your plan.  Spend some time considering it, building it and feeling the emotions it brings up.  Create a vision board – doesn’t have to be a creative masterpiece but some words on paper, some colour, pictures and quotes.   Display it somewhere you will see it or carry a small reminder with you.

Decisions. decisions

Having a plan will  make it easier to make choices that take you towards your goal.   We all face a multitude of choices each day and your decisions in the moment will either keep you still, move you towards or away from your dream. Your will power will waiver in the day so having clarity of your vision  will help you make the best decisions for your success.

A little about decisions….

Every choice you make takes you in a direction….

OPTIMAL – this is the choice that will support your DREAM / VISION.  Eg. the choice to do 10 minutes of stretches post run or get to a conditioning session.

INDIFFERENT – not moving, this is ether apathy, or a chance for time out before making a real choice.

SUB-OPTIMAL – choice based on short term gain or  instant gratification. This actually moves you away from our long term goal.  E.g. Not stretching after a run or not bothering with conditioning in favour of another run.

Understanding your WHY fully will help you make the OPTIMAL choice more often.

But that’s just one part of the picture… next week we will explore how your understanding your values can help get you closer to your goals and dream.

Need help with setting goals or motivation and goal achievement ?

Drop us a line to see how we can help you succeed in 2020.

In just one foot, you have 26 bones, 33 joints and more than 100 muscles, tendons and ligaments.

When you walk or run, every one of these structures plays a vital role. Most foot injuries are not only a result of dysfunction at the foot but are related to imbalance and weakness further up the kinetic chain. Injuries occur when the foot has to work too hard to compensate because the neuromuscular signals from the brain have been dulled or have lost their connection.

Your feet spend in an average week approximately 40 hours in a pair of shoes or boots, unable to move properly or breathe all day and then you expect them to hold you up when you get home, when you walk, run or play sports.

Feet are pretty durable little beasties, but they will eventually begin to break down, hurt and even deform if you don’t give them a chance to work properly with the rest of your body.

Your feet are your body’s foundation and it’s suspension, they act as both shock absorbers and rigid levers to help propel you when walking and running.  Losing awareness of your feet leads to poor movement patterns, poor posture and inevitably pain somewhere in the kinetic chain.

The pain may not be in the feet themselves but appear in the knees, hips or even lower back but eventually at some point the pain will hit home, right at your feet no pun intended.

Runners need foot strength and propriception for performance and effeciency, but the average person needs exactly the same in day to day life.  Taking away the role of your foot’s intrinsic muscles leads to over activity of your hip muscles, more pressure on your back and overall worse posture and balance leading to injury or precious time off work or from our sports or outdoor hobbies.

Your awareness of where you are in space largely comes from the feedback your brain gets from your feet, if you dampen that system by wearing confining or cushioned footware you will be doing your posture and your feet a dis-service.

“Our feet have already served us rather well for the last few million years”

The foot is the most successful architectural structure known to man, it is a complex network of bones, ligaments and muscles that create a strong arch. No architect or structural engineer worth their salt would ever put a support directly under an arch, as they are strongest when loaded from the top so why do we feel the need to do so.

Natural Motions of the Feet

Toes are designed to have as much dexterity as fingers. Each toe joint can flex and extend, abduct and adduct.
These are all primal basic motions, but if you try it yourself, you will likely find that lifting one toe without the others is extremely difficult!

Check these feet!!!

You’ll either going to say disgusting or you’re like me be completely fascinated.
These are the feet of an Ashaninka Indian who lives in a rainforest in the upper Amazon Basin of Peru.

His feet look like this because he doesn’t wear shoes! He walks all over the treacherous rainforest in bare feet all the time.
This is what most people’s feet should look like; hard, tough, BIG, ugly, muscular. But our feet are soft, weak.
If I gave this guy a 6cm massage ball he could quite comfortably stand on the ball without wincing, try it all your body weight on one foot in the centre of your foot and balance on the ball, if you can, well done.

This is one of the reasons why so many people get so many injuries and continually have physical pains and aches, (not the ball balancing) their foundations are weak so the rest of the structure (their body) has to take on more stress than it’s designed too.

It’s never too late to train your proprioceptive system

Movement in general is a set of skills that we acquire through trial and error from our infant development patterns and then practice throughout our life.  Walking and running are fundamental movement skills that we develop from a young age, but the most important thing that most people don’t understand is that just because you can walk and run, doesn’t mean you are doing it very well. The most important tools our bodies have that gives us the unique ability to balance, walk and run upright, is our feet.

Yet we love covering them up with heavy, clunky, cushioned footwear most of our life that will almost guarantee that we walk and run poorly and inevitably develop pain and deformity in not only our feet, but other parts of the body.

You need to walk before you can run and stand before you can walk.  What you choose to put on your feet will affect all three of these skills. We are by no means saying go to work barefoot but encourage you to spend more time barefoot at home or in minimalist shoes (zero drop, no heal or minimum cushioning). We love VIVOBAREFOOT shoes and trainers but there are many more appearing on the market.

So what can we do:

Take our shoes off, often and start trying to move our feet and toes in every imaginable way, have some fun with them.

Wear a variety of different types of shoes throughout the week to keep your feet adaptable and consider buying a pair of minimalist shoes for walking and give your feet the chance to flex around.

Have a closer look at your posture because how you hold yourself in the mid back area will very much effect how you load weight on your feet.

Gradual progression is key for your body to learn
Trusting the process…. it’s much easier to say than to practically follow through, but it’s essential to your long-term development and progression.

Too often we want the results far too quickly and give up on the process before we’ve given it enough time to even know if it was going to work. It takes time to create lasting bio-mechanical movement changes for your body. Equally, it takes time to build neuromuscular control when learning new movements and skills required for walking and running.

Still not sure, why not join us on one of our Intelligent Movement Workshops or join a ChiRunning workshop.

Photo Credit Frans Lanting – National geographic

Running Resolutions You SHOULD Make for 2019

Here we are again, The Christmas festivities are a distant memory, another New Years Day gone and we are half way through January, resolutions to change habits, set new goals.
Runners are definitely no exception, in fact, we tend to thrive on setting big goals.

Stop comparing your running accomplishments and abilities to others.
Your running journey is yours alone. It is unique, it is amazing, and it shouldn’t be compared to others.
Gradual progress is key, run your run not anybody else’s.

Share your joy of running with someone else. 
Offer to accompany a friend who really wants to start the Couch to 5K program but doesn’t know where to begin.
Get out there into the outdoors, it’s an amazing place, run, walk it doesn’t matter, take it all in and if you can get off the road and hit the trails. It’s a great stress reliever and you’ll feel a whole lot better when you get back trust me.

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Thank your body for what it can accomplish, rather than shame it for what it can’t yet do…

It’s not “only” a 5K.  It’s not “just” a twelve minute mile. Running is running, no matter how far or how fast, and running is an awesome accomplishment.
There are millions of people who don’t, or even more unfortunately, can’t run for fun. So thank your body for allowing you to enjoy this sport.

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BELIEVE that you are capable of that big, scary goal.
I completely understand this one because I’ve been there myself. It’s hard to look at someone else who seem’s more experienced, better prepared, faster, stronger and believe that you have any business toeing a start line in their company.
If you want something bad enough, if you train properly, rest properly, you are absolutely capable of achieving your goals.
Stop doubting yourself.  Start believing in yourself.  And while you’re at it…

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Practice and appreciate rest…

Your body is such an incredible unique individual machine!

IT NEEDS REST…

Rest days and cutback weeks are such an integral part of a training program, yet they are something that our modern society has been conditioned to despise both in our personal lives and that of our hobbies.

There is such a misconception that doing more is better and downtime makes you weaker.
This couldn’t be further from the truth, millions of runners worldwide push to injury and wear it as a badge of honour and it isn’t.

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Listen to and respect your body’s needs…

Feel an ache in your hip that won’t go away?
Twinge in your plantar fascia that brings you to tears? STOP. Listen to your body.

Running is a lifetime sport, wether your a fun runner or a competitive tri athlete but only if you take care of your body.

The world won’t stop spinning if you have to take an unplanned rest day, but do you know what will stop your running? A stress fracture.

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If your struggling to find your running mojo or just need a little help with getting closer to your training goals then your in the right place.

We offer Chi Running workshops, Holistic personal training, Yoga and much much more all delivered by CHEK and Chi Running Certified coaches who are ready to take you on your journey to whatever your goals may be for 2019 and beyond.

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Chi Running Foundation Workshop review

So I arrived at Your Parinama ready for my one day chi running foundation workshop.

After an informal meet and greet with everyone on the course the morning swung into action with a videoed group run to capture our existing running techniques.

It was great to do this alongside others as it definitely helped to negate some of the inevitable self-consciousness of being filmed.

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“By slowing down the motion of running down to its biomechanical basics to a simple step, the movement of your hip, a shift in your balance and finding your centre of gravity was like turning on a little light switch”

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The importance of postural alignment and breathing

Phil and Gray took us back into the studio to concentrate on our postural alignment and breathing.

By slowing down the motion of running down to its biomechanical basics to a simple step, the movement of your hip, a shift in your balance and finding your centre of gravity was like turning on a little light switch.

This simple, conscious connection from the brain to the legs and hips really helped to understand my own running mechanics. I suppose it’s the difference between being told what to do (through tips we’ve picked up or read) and being shown what to do.

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After lunch we gathered, admittedly squeamishly, to watch the video playback and listen to the feedback.

This part of the workshop was particularly important to me as it helped to rule out any major style issues that could be contributing to a re-occuring injury I have.

One of my areas for improvement was in the arms and although not overly wayward there was room to reign them in to help with efficiency.

Watching and listening to the feedback for the other runners was also helpful to gain more of an insight into an efficient running form.

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The next exercise took us outside to put into practice all the postural alignment and breathing techniques we had been shown. Starting out very gently with a mix of walking and running while only breathing through our noses was new to me.

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Running this way only allows you to take in a minimal breath and will keep you at an aerobic pace.

Again, for me, it was the difference of being told what to do and shown what to do.

Of course we have all ran with the aim of keeping to an easy pace but there is always the inevitability of not quite sticking to it.

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This strategy certainly keeps you in check. Initially I found it a little awkward, with no chatting (you have to keep your mouth shut) and a dripping nose (tissue in hand) which is a bi product of nasal breathing was a challenge but after the body had warmed up, a quiet rhythm developed and I seemed to get used to the idea.

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Before the session came to an end Phil and Gray added a couple more elements into the mix.

While keeping postural form and nasal breathing, an electronic metronome was set to help increase our cadence. We were asked to lean slightly forward from our ankles and we flew for that section of the run. For me the workshop has helped to refine my awareness of my running mechanics and has shown me how to layer a collection of simple strategies to make my run feel smoother.

For a few seconds I felt an ease of flow, a feeling I’d really like to experience again. I shall be keeping it up.

Thanks Phil & Gray for your insights.

Sharon Hockenhull – Chi Running Workshop Oct 2018

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