On the days you have a planned long run, what are the tools that help get you to your goal? Do you work on your form or posture? Think about work and/or family? Just what helps the miles fly by or causes - for some - to drag on?
For me the run is broken into phases over the miles. The first phase, I work with ensuring my posture is correct and making sure my stride is flowing in a circular pattern. This pattern helps me keep the mid-foot landing and reduces my ground contact time. Why these two focus are important especially on a long run is all about efficiency. If I can keep my posture aligned and leaning properly I will have less leg muscle work when I am in the mid-stance portion of my stride. By lifting from my ankles my circular leg pattern helps reduce my ground contact time and toe off (vertical oscillation). Again, less muscle engagement with no stopping of forward movement caused by over striding. Once these focuses are instated I will play with my dantien in that I will direct it to the right for a few strides then back to the left. I have found this a great way to truly allow for my legs to relax and let go of any effort they may still be holding on to. Throughout the run I will continue to check in with my posture and occasionally continue to throw some of this serpentine dantien focus whenever I feel I might have unwanted leg muscle usage beginning. I also will look down to ensure my feet are not getting out in front of my knees. One way to know for sure is to not see any of your shins as your feet make contact with the ground.
The next phase, I work on coordinating my breathing with my cadence. Since I am running at a comfortable pace, I find a 2 - 3 pattern works best for me. Blowing out through my mouth while keeping my lips pursed for two strides and then just relaxing and closing my mouth for 3 strides. When first learning breath work you might just want to see if you can keep your mouth shut while you run. If you’re having trouble doing this you may be running too fast for your long slow distance run (LSD).
In the next phase I work with Y'Chi and some more of my dantien. I look for a target ahead of me and focus all of my attention on it including attaching my dantien to it and allow the target to pull me in. When a ChiRunner uses Y'Chi, the miles are known to fly by. The perception we get from using it is like fueling up on someone or somethings’ energy (Chi). It is not like I am going run to the next tree, it more like the tree is going to pull me to it with it's own Chi.
On my last phase I add some internal focuses in which I visualize the road is coming towards me and I just lift my feet to keep from falling. If you blur your vision a little you will develop the feeling that the road is indeed moving towards you not unlike a treadmill. It becomes more about perception than allowing the road to wear you down.
If at any time I sense fatigue trying to set in, I know it is time to back off a little and check in with my posture and form and see what adjustments I need to make to get back to the relaxing movement. Normally on long runs I check in around every ten to fifteen minutes to do a body scan to feel if I am holding tightness that is not necessary in any part of my body.
One thing I know for sure is that you must stay in the moment and not let thoughts about the mileage you have completed or remaining interfere. This mindful approach allows you to truly focus without distractions. It's kind of of like life spending too much time worrying about the past or thinking too much about the future in which case you miss out on the here and now. My long runs used to be just that - "Long". After taking up the practice of ChiRunning®, I have a different perception of the LSD. It's a time that allows me to become more focused in the present and not just adding more miles to my week.
