5k in the morning and (not) Chi Running

[CBDB]

5k run in my plan this morning and was really looking forward to it! After my feel good run on Tuesday, I really wanted to replicate the feeling… and what do you know… the run didn’t disappoint!

As per plan I ran to an Electonic Dance Music mix with a stable 146 beats per minute, distributed by Podrunner via a podcast.

I had actually played with the idea of going with a 160 BPM episode after watching a video about Chi Running. Yeah, I’d never heard about Chi Running either, but as this video explains tinyurl.com/c6hnk338 it is using the principles of Tai Chi for finding the most energy efficient form of running, and with it being easy on the joints. But the video also suggest to have a stable stride of 160 to 180 BPM!! 😱😳I know! Right???

So after having thought about this all night, pestered my hubby to discuss with me all pros and cons of upping my stride to that amount, even looking up an interval session using 150 and 160 BPM bursts, I came to the conclusion:

CBDB, STICK TO YOUR PLAN!!

There was a reason why I chose the runs that I did, and the paces I decided on! TRUST IN THE PLAN! And Chi Running was not in my plan! At least not yet.

So I set off on my comfortable pace that is 146 BPM, and what do you know! It felt great!

Keeping this comfortable pace consistent meant I could ensure a bounce all the way through the 5.1k and what do you know, I realised I had found the pace that is my 5k pace. Too fast for a 10k, slightly out of breath all the way, but comfortable enough for a fast 5k.

And stats did confirm this feeling as it was my 3rd fastest run on this route.

So great run, and my knee niggles were still nowhere to be seen. I wonder if my daily squats are working?

Happy running everyone!

(Full details of my 5 week running plan at healthunlocked.com/bridgeto... )

[Maddee_6333 Graduate10]

Excellent! And well done for sticking to your plan.

[CBDB Graduate10 in reply to Maddee_6333]

👍🏽

[Hidden]

Chi running? Going to look it up, but I definately can't reach 180 bpm! My average is around 155... But as you say 'stick to your plan' it is maybe also important to stay true to yourself and run how you feel best!

[CBDB Graduate10 in reply to Hidden]

😃 yes, but I am also curious about this and up for trying new things. But I said to myself, that it will be after I finish my plan. And possible using podrunner to slowly train up to 170-ish.

But I think I could do with getting my legs to turn over faster. We’ll see….

[Frenc Graduate10 60minGraduate]

That’s brilliant you replicated that good feel run the other day! If only we could bottle it 😁.

[CBDB Graduate10 in reply to Frenc]

Yeah, running is the next best thing to bottling up that feel-good factor. 😃

[Doris8 Graduate10]

Is bpm your cadence / stride or is it beats per min for heart beat. .

[CBDB Graduate10 in reply to Doris8]

It’s the cadence, so every time one foot hits the ground is one beat in a bpm. I think stride is one cycle for both feet, so half the BPM and the Chi Running video refers to stride rather than cadence.

[Doris8 Graduate10 in reply to CBDB]

I just wondered as Garmin has heart rate(bpm) and cadence (spm).

[CBDB Graduate10 in reply to Doris8]

Ahhh, I don’t have a Garmin. I assume spm should then be the same as my reference to BPM.

[Doris8 Graduate10 in reply to CBDB]

Yes I’m thinking that no wonder I was confused. Doesn’t take much to confuse me🤣

[CBDB Graduate10 in reply to Doris8]

Well, it took me ages to figure out the various meanings of BPM, stride, pace, cadence, etc, so you’re not alone 🤣🤣 and then we have miles and km‘s as well … 😵‍💫

[nowster Graduate10]

It looks very similar to the Niko Niko running style.

[CBDB Graduate10 in reply to nowster]

Yeah, I thought that. But i think the crucial difference is that they keep the cadence the same and increase the stride when wanting to speed up. Not sure how common that advice is. As a slow runner I am thinking I need to speed up cadence to speed up, which is healthier on knees certainly than increasing stride with the risk of overreaching.

[nowster Graduate10 in reply to CBDB]

Another variant on this to increase speed is to keep both the cadence and perceived stride the same but to increase the lean from the ankles.

[CBDB Graduate10 in reply to nowster]

Huh 🤔 interesting 🧐 👍🏽

[acountrycabbage 60minGraduate]

Wha what?! So your cadence is supposed to match 180?! I think I average about 135! Intrigued by the vid though, I’ll be watching that later.

I’ll check out that Podrunner podcast too, thanks for sharing. That could be right up my street.

Well done for sticking to your plan - it clearly worked a treat 👍🏼

[CBDB Graduate10 in reply to acountrycabbage]

👍🏽 (yeah, I love my 137 BPM jogglingly runs, so joggle on! SLOW RUNS RULE!!! 😃😃👍🏽)

For info: I do find that my Runkeeper app (and Nike Running Club) measures much lower cadences, and I initially was confused by that. But I ignore it now and I know the beats I run to as I run to specific podrunner beat-specific music but Runkeeper still will have at least 10 to 20 BPM less.

I assume it is because it constantly averages every step, but not sure if any apps (Garmin) are more accurate.

The music of Podrunner might not be everyone’s cup of tea but it’s great to have that choice of BPM specific music.

[acountrycabbage 60minGraduate in reply to CBDB]

Oh that’s good to know about apps averaging out cadence (I use NRC). I thought mine sounded a bit giraffe-like sometimes.

I gather watches are more accurate for everything! But I’m not ready to invest yet. I like a little bit of info but right now, I think if I’m bamboozled by more I’ll end up focusing less on the joy of running.

I keep meaning to make my own playlist. Sometimes ‘just the right’ beat comes on on a shuffle but then I forget about it by the time I’m home!

Thanks again for the tips 👍🏼

[CBDB Graduate10 in reply to acountrycabbage]

🤣🤣yeah, I know what you mean with trying to remember the songs with the right beat. I use Spotify, and if you search for specific BPMs, e.g. “145 BPM” quite a lot of lists come up from people who have done the same. I used these a lot.

Happy running.

[SueAppleRun Graduate10 60minGraduate]

What a good plan and daily squats make a huge difference to me so maybe for you too

[CBDB Graduate10 in reply to SueAppleRun]

Yeah, I think I’m already noticing it. Do you do them in the morning, or when? How many? As part of a workout or alone? (Just interested)

[LottieMW Ambassador]

Well done got sticking to your plan and having a joyful run! As you say, the Chi running will still be there for you to explore when you’ve completed your plan.

I’ve got to be honest…I’m too scared to do squats, *because* of my niggly knees! 😬🤷🏻‍♀️🙄

[CBDB Graduate10 in reply to LottieMW]

Yeah, I was too. And I still have to be careful with pushing my hips/bum back first, as otherwise my knees let me know.

So for my squats, I first gently explore the position by very consciously moving into a pain free squat, and then I start my repetitions. E.g. it feels like moving from a squatted position up and down again, rather than from a standing position down and up again.

It seems to work for me, but it took me quite some time to get here with my knees.

Having said that, I do find it amazing that I can run 10k completely niggly-free , but I take one step of the stairs without focussing on position and my knees yelp.

So I’m hoping squats will help with this. (And hubby puh-puh-ed my step-buying-plans for now. )😤

[LottieMW Ambassador in reply to CBDB]

I do occasionally squat on my allotment…but then it takes ages to creak upright! I’m not sure I’d be able to do reps! 😂😂😂