ChiRunning Workshops

Chi Running Essentials

The Chi Running Essentials workshop includes 4 hours of instruction in a single day course, two 2 hour sessions or three 1.5 hour sessions. I will guide you through many exercises and drills designed to leave you with a clear sense of what the Chi Running technique feels like in your body.  You will learn: Posture, Foot Placement, Lean, Arm Swing, Knee Bending, Stride Length, Cadence and more.  You will also be videotaped at the beginning of the workshop.  We will not be doing lots of running (contrary to what you might imagine), so no matter what condition you are in, have no fear. We will spend time alternating between demonstrations, fun exercises and technique drills … the nature of the day will be relaxed, full and inspiring. This workshop is appropriate for everyone, from the beginner to the elite!

  • The Keys to Effortless, Injury-free Running
  • The Physics of Running: Run without Using Your Legs
  • Chi Running versus Power Running
  • Introduction to the Chi Running Form
  • Injury prevention techniques
  • Personal Check-in Tricks and Tools
  • Core Muscle Drills and Exercises
  • Pre-run Body Looseners, Post-run Stretches
  • Innovative technique drills
  • How to conserve energy at any speed
  • Video Analysis of your form at the beginning of class
  • This investment will out weigh the hassle/money/time off that you would deal with a running injury! Prevention vs. Treatment!

ChiRunning 4 Hour Workshop
10/15 from 730-1130am Mesa residence (Dobson/Guadalupe) $135
11/25 from 8-12pm Spooner Physical Therapy Scottsdale $135

ChiRunning/ChiWalking Online Video Analysis
The video does not lie! There is a love/hate relationship with video analysis but it’s the best way to see exactly how your body is moving and figure out what you need to do to improve your running or walking technique.  You will send me a video online, I will review it on Coach’s Eye , and then send it back to you with specific feedback on your running or walking form.  You will have a video copy of your running analysis with my voiceover comments. Email me at Lisa@TheRunningUniversity.com and click on one of the links below to pay.
$35 
(Alumni $25)
Click here to get directions on how to complete your video analysis.

ChiRunning Technique Series
The following classes go into a little more depth and practice than the 4 hour workshop.  This gives you more chance to practice and learn over time.  You can purchase them together (10% off) or separately.  Please note that they must be taken in sequence if it’s your first time as the lessons build on each (with the exception of the online video analysis) These are also great refreshers for Alumni.
$125 for all 4 sessions including online video analysis above (vs $140) 10% off (click on link to pay)
$35 if paid separately
$25 for Alumni (use coupon code ALUMNI)

ChiRunning/ChiWalking: Posture, Core & Practice
1.5 hours/ 1 of 3 
Have you heard that sitting is the new smoking?  The benefits of good posture are endless: decreases normal wear and tear on your joints; decreases stress on the ligaments holding your spine and joints together ; keeps bones and joints in correct alignment so that muscles are being used properly, minimizing joint stress; prevents the spine/joints from becoming fixed in abnormal positions so you avoid backaches, muscular pain, strain and overuse problems; prevents fatigue because muscles are being used more efficiently, allowing the body to use less energy. The list goes on and on…
Good posture involves training your body to do everyday functions (sit, stand, walk, run)  where the least amount of strain is placed on muscles and ligaments.
During this session you will learn how to sit, stand, walk and run with good posture. Since good posture requires strong stability muscles (core/glute), we will complete an  exercise routine that you can do at home (handout included) and we will spend some time walking and running in good posture (and bad posture to make sure you can feel the difference!) We will also review body looseners.

ChiRunning:  Using More Gravity and Less Leg
1.5 hrs/ 2 of 3
In this session you will learn how to run without using your legs for propulsion!  This is counterintuitive to “power” running.  When you only use your legs for stability (and NOT propulsion which is what most runners do), your chances for injury are reduced considerably and you’ll be wasting less energy which will make running so much easier!
First you will learn how to use gravity and your core muscles to run.  Then you will learn how to use your legs properly. This will include several drills while practicing a midfoot landing, knee bending, how to relax your legs/hips and how to lengthen your stride (behind you not in front of you!).

ChiRunning:  Arm Swing, Cadence, & Breathing
1.5 hrs/ 3 of 3
Did you know there is an ideal cadence (strides per minute) that is optimal to be as efficient as possible that can make or break your run?  And that your arm swing impacts your running more than you think?
During this session you will learn the best way to use your arms to help your running (a poor arm swing will make you work harder than you need to); learn all about cadence and how to work up to 180 strides per minutes (we will start by measuring your current cadence); learn the most efficient way to breath (every day and when running).  You will do the Bolt Test (Body Oxygen Level Test), find out your breathing volume and get some tips on how to improve it. We will practice using all of these while running.