Chi running!! I learned about his technique 9yrs ago at age 50 and I’m still running injury free...the best innovation ...forever thankful to Danny Dreyer!!🙏🏼❤️
An Anatomy/Physiology clarification: Oxygen does NOT bind to CO2 as a transport mechanism in the blood, Oxygen binds to hemoglobin. CO2 is exhaled to control the acid/base balance in our system. Also, belly breathing can be accomplished through mouth breathing very easily. You can also chest breath through your nose. Mouth vs. Nose has no bearing on whether you're breathing diaphramatically (belly breathing) or breathing intercostally (chest breathing). Belly vs chest is determined by the muscles used in the thorax.
Yes. I was watching this and listening very intently and I’m thinking what in the world is he talking about? His science is many times some kind of weird made up pseudoscience with all the right big words to impress people but he should realize that he doesn’t have to do all of that. Just stick to this concept of leaning forward a bit and balancing out you cadence with your breathing.
Wonderful interview-just discovered ChiRunning and am in my third week of practicing after a year and a half of just “running naturally” (haha). I was getting frustrated and a little sad thinking I had to accept that I just wasn’t athletic enough to go beyond a 5k, and even that was really hard for me. After deciding I would probably never run longer distances without injury I started working on speed. That was extremely hard for me. Then I learned about ChiRunning and bought the book. I am one of those people whom others are always telling “just relax”, “calm down”, “Just go with the flow”. I have an amazing personal trainer who, for the past two years, has helped me correct my posture and alignment, breathing and body sensing (among many other things). I worked at these things but I still didn’t see how I was contributing to building and maintaining stress in my body which I was trying to power through instead of working on letting go. I realized this while driving on a very dark night, in a downpour, on narrow city street through a detour in rush hour traffic after a stressful day at the hospital with my frail father, whom I was transporting after a medical procedure. Doesn’t that just make you want to tense up? Every muscle in my body was at work, gripping the steering wheel and holding on for dear life while I inched my way up a steep hill with nearly zero visibility and only a few inches from the parked cars on either side of me. My knuckles were white. I remembered all of the times I’d fallen off a horse going up a steep hill and my friend telling me that wouldn’t happen if I would just relax, that the only way to help the horse get up the hill was by NOT making it harder for her. That’s when I realized that I was trying to “help” the vehicle up the hill with all my strength, and I realized how incredibly ridiculous that was, that my brain made that unconscious and hugely erroneous decision. My next thought was “well, what now?” The answer: It’s time to learn to stop letting my brain make decisions about how I move-or don’t move-my body, without my conscious input. Suddenly, and with absolute clarity, I realized that relaxing is a learned behavior just as much as stressing out is, and that I would need to make relaxing the main focus of ALL my activities until it comes naturally. My friend said it, my personal trainer said it, strangers said it, Danny said it, and finally “got” it. I released the tension in in my hands, arms, neck, face, feet and back and sat back in the drivers seat and practiced relaxing while I let the van do the work of getting up that hill. I continued practicing relaxing the rest of the 2 hour trip home and it was a much less stressful drive. When I got home my body didn’t hurt from all the tension like it usually did. This was a major turning point for me and is directly related to Danny’s instruction to “set up the right conditions so energy can flow.” When I asked myself if I was doing that the answer was almost always “no”. I had a lifelong habit of storing tension and now I can see it in everything I do. This is a significantly more profound discovery for me than simply wanting to run faster or longer though I don’t think I would have made the connection if I hadn’t been searching for help with those things. So here I am, week 3, feeling a little better every day. My first attempt at Chi form brought my heart rate down to the low 130’s from mid-to-high 140’s, I added an additional mile to my run and set a new PR for speed of 11:33/mile. That might not be very fast compared to others but it’s a massive improvement compared to where I was and how hard it was for me (previously). I feel like someone took my chains off! So thanks again Danny for sharing your technique with us. It is life-changer for me (and a few others I’ve shared what I’ve learned with), and thank you Florin for such a comprehensive interview! You are an excellent host! ✌️🤗🎈
Very good interview, Floris, thank you for doing it with Danny! For me it was interesting how important is belly breathing, I liked the footwear aspects as well as what types of strength training an athlete should be doing based on how his posture and alignment. Again the "one size does not fit to all" is so true! I liked that Danny approached racing distances first from ultras then toward shorter distances. Dr. Maffetone has come to my mind when he told ultra running is really everyone's running due to the slower pace you have to maintain :-) Thank you so much, I enjoyed it very much!
If any of the people watching this video has asthma, please pay attention at the breathing part. The balance between oxygen and carbondioxide is very important! Everyone with asthma has a disturbed balance; breathing exercise as mentioned by Danny Dreyer will improve this balance. In the end, it is possible to get rid of all asthma issues. Myself, once suffering pretty heavy asthma, followed an approach called the Buteyko method based on the same idea. I don't need any medicines any more and am able to run all distances to ultramarathon. If interested, please reply on this post and I'll be happy to explain more.
Fascinating information . I've been running using HR training, nasal breathing and very relaxed running style, so this is just what I'm looking for. It makes so much sense. Thank you for sharing.
I started the Chi Running program in December -- its' helped so much - gradual progress and relaxing more during a run Thank you for interviewing Danny it was so amazing to see it. The breathing lessons and Cadence has helped me so much.
Love this breathwork. As a psychotherapist I recommend to my anxiety clients to put a little micropore tape over their lips to encourage nose breathing and activation of the para sympathetic nervous system and relaxation of the vagus nerve. Really helps for better sleep because body is using para sympathetic system.
Huge takeaway: all the breathing part (the rest is also gold, just not new to me since I follow Danny’s work for a long time now). Anyway, bought and read most of Patrick McKeown’s book already and it blew my mind (also, practicing the method while reading and my rest heart rate immediately decreased. Going to keep practicing it also in my running!). It seems that we breath too much! 🤯 This is huge. Please try to interview him, would be really interesting to hear what he has to say about Wim Hof’s breathing method. Thanks a lot for another beautiful episode!
Just because we can breathe less does not mean we should do so. You're limiting your health this way in fact. It's bad for you in short. However holding breath can boost CO2 in blood stream which is really good for health at intervals - but this happens automatically when we are doing aerobic exercise so we don't have to sit and do it. The danger with reducing oxygen access when we are at rest sitting is that instead of not putting as much resources towards various activities we will cut down on the functions of our essential organs like the function of the liver, the glands, CNS, etc.. More over the amount we breathe is mediated by whether or not we are in a caloric deficit, maintenance or surplus. In a deficit you want to breathe more so the body can shed the fat (into the extra Carbon : O2 ->CO2 )
Hi Floris ,After listning to this vedio I started experimenting to run little bit lean forward in order to get my head and part of chest always in front of my advancing foot. amazing result, I cant beleive , it increased my cadence greatly, also reduced foot contact time , thus reduced my relaxed running time from 6:50/km to 6:30/km. I want to experiment more , I have a marathon to run in Dec 1 , 2019.
Very interesting conversation! I didn't know Danny Dreyer till now. I learned many things and found the part where you talk about the cadence and metronome very interesting. Thanks for this! I'll follow him from now on!
The higher cadence the less muscles is needed to move at the same pace. Thats the biggest reason why lance armstrong and Chris froome ( just to name a few ) won so much. I really think that 170-180 in cadence is only optimal because we don't have more studies of athletes that has been training at say 200 in cadence over a couple of years and losing some extra unnecessary muscle weight. When I was a cyclist my standard cadence was 200rpm = 200 strides per minute. Even if i was riding 3-4hours.
An amazin interview very well explained I didn't rekis3 by just leaning forward that this would make a difference I an going to start this tomorrow thank you
With regard to leaning forward and relaxing to maintain the cadence in the 170-180 zone as well as avoid shooting your heart rate through the roof, I think he is totally right. Though, our body (ankle, bones, plantar fascia, foot muscles) might take some time to adapt to resist the higher ground impact forces, also from a neuromuscular pont of view we should adapt to it (brain-body-muscle connections). This takes some time, too. That's just my 2 cents, I might be wrong :-) Let our body improve without rushing things too fast.
Thanks for sharing this. Doing wim hoff calmed me down in life and especially athletics. The top in any sports person doesn't look like they are dying while doing it. Except MMA. They look composed and methodical. Their focus and looking more relaxed is incredible. I try to run relaxed and rollerblade with flow. I think runners say that too. I'm not a runner but someday maybe getting some miles in.
Have been breathing through my nose only, while at a slow jog pace at 140BPM and i can definitely say, it’s alot easier to breath and can put more kms on my normal daily run. So Grateful i found you on RUclips
I noticed as i relax everything else comes into form, coherence. Fast food fast everything mentality ruins every aspect of life. But i am happy to see that more and more fast (prove yourself) idea changes to ENJOY, have FUN ❤
Great interview. I realized how “lazy” I had become in my cadence in the summer heat and switching to low HR in July (as low as 162-164 at slow paces). Also was over striding some. Did my 6 mile run last night at 178-182 and was much more stable and fluid. Lots of work to do, but feel like I’m back on a better path.
Thanks for sharing this knowledge :) My favourite takeaway from this webinarm, referring to relaxation is: "Create the right conditions for energy to flolw". Cheers from Italy :D
Great interview Floris!! Thank you for this!! I read the Chi running book in 2012 and I've taken 2 Chi running classes from Cheryl Lloyd in Reno, Nevada! Definitely changed my running! 😊 👍 ❤️ 🏃🏼
The body will take its own necessary time to adapt and run more efficiently through consistent training with gradual incremental of strength over time. Sudden huge effort should be avoided because that can cause injuries which will then defeat the purpose of picking up running as a way to live an active lifestyle in the first place.
Yesterday I watched 'A man on a mission' and listening to Danny today I heard the analytical explanation of why so kenyans were so smooth running... As if I could do it myself...Thanks again Floris,
What he said about oxygen debt was really interesting. It's a thing we train a lot in the pool by restricting the moment we breathe (ie every 7 strokes). I also notice sometimes I get more and more comfortable being in that state while doing a long run. At the start I might be breathing harder but at some point I just get in the zone and while my heart rate and velocity is the same my breathing gets more relaxed. I need to work on that for sure, that was really an interesting point!
Come again? " Carbon dioxide is needed to transport oxygen around the body.....Oxygen binds to carbon dioxide...". Ok, then. I was taught that the " haem" part of haemoglobin in red blood cells is what binds to oxygen and is so delivered around the body. Carbon dioxide is a waste product of burning this oxygen, releasing energy. That is why we breathe IN oxygen and breathe OUT carbon dioxide. Please correct me if I'm wrong...
A very engaging and thought-provoking interview. Thank you so much Floris and Mr. Dreyer. A key take-away for me is the idea of not using the smaller muscles of my body (those of the ankles and feet, etc.) to propel myself forward during my running practice. This is a new idea to me, so I will definitely try it out.
Thank you, thank you, thank you! I learned so much it was interesting to hear that a lot of what I do is what he teaches. My husband and I we are runners and cyclists and we're training to do our first endurance run together. The breathwork has been a practice that I have been using for many years but it was really incredible to hear some points to improve Cadence and for speed because hi'll work has always been a challenge for me and leaning forward a little bit just rocks ! I really enjoy your podcast I've been following you for many years and I just wanted to say thank you so much, you really have no idea how much you have helped me and my husband it all started with your podcast interviewing Dr. Philip maffetone. I am a plant-based runner, lots of raw foods and you have really inspired and helped myself and my husband 🏃🏽♂️🏃🏽♀️
Thank you for very informative interview. I already have Patrick McKeown's book The Oxygen Advantage (fantastic book) and am now running with just nose breathing. I'm in my fifties and really keen to prevent injury as training for London marathon next year now. First ever marathon. So I'm trying chi running too but a lot to think about! I've ordered Danny's book chi marathon . Best take away for me "Improve incrementally" makes so much sense !! 😊
@@FlorisGierman Ah thank you so much. I will definitely let you know how marathon goes, especially from the nose breathing and chi running point of view 👍
As always, thank you for a ton of good information. As he says, you cannot incorporate everything at once but rather you need to make changes slowly and incrementally. The thing I plan to work on after this episode is my breathing. It’s not the first place I have heard about it- Mark Cucuzzella talks a lot about it too. But after watching this I’m going to try more nasal/belly breathing.
Thanks Jonathan, appreciate your positive feedback and thoughts as always. Spot on, changing slowly and incrementally is key. The nasal / belly breathing topic fascinates me as well, exciting to explore further. Cheers
About the breathing, this is why I tape my mouth every night ;) call me weird, I don’t care! tongue posture and NOT being a mouth breather affects your health, posture and even facial structure/aesthetics more than you know! Great guest Floris! I’ve got to hear more from him!
❤ this guy Danny Dreyer, the way his mind works, he appears to have made an important contribution to running judging by modern training techniques, Great show, good spot Floris 🎉🎉🎉🎉❤👍👑💯
I went indoor climbing last night with the kids. They love it. I'm intrigued and fascinated at how it works. But oh my, many mid aged to younger folks were grabbing arms and fingers after a big send and were saying owch. Or stretching extra and looked in pain. One had a bumb elbow and rubbing it. Too much too fast. I do not want an injury. I've been limited in speed in life and haven't had any major injuries. Once a bad back from working too hard in the tobacco fields bent over all day. That was painful. But had a good pedometer for things in general. Lots of biking which is pretty low impact. Now I'm dabbling in running but don't' want to over do it and stay happy. If it's a chore i'm out. My big toe has been straightening lately with lots of barefoot walking and now my narrow shoes hurt as my toe is effectively longer in shoes. Time to find the wide box, modern shoes. Thanks to mark cucuzzella for his store and options.
I do nose breathe easily up to the high 160s/low 170s heart rate. I am very slow though, my fastest mile since I've started running is 7:30, and it was extremely hard.
Hey Floris, so I've just watched this video with Danny (from 10 months ago) and definitely enjoyed all Danny shared. One takeaway ... since I'm already kinda practicing a bit of chi running from before ... it would be the BREATHING part. Specifically nasal breathing, and belly breathing in effect, been trying to make this a big part of my runs. :) Thanks for this video and I'll keep watching your episodes until I've caught up.
Well said, that was one of my biggest takeaways as well. Because of this interview I went into the rabbit hole of experimenting with nasal breathing. So much to learn about the breath! Enjoy the videos!
Great podcast Floris!! Amazing guest I learned so much as he has explained everything technically and in a very simple way. Congratulations to you on asking very good questions and like many others my fav takeaway is ”if you want to improve your performance better get rid of things which slows you down”
Another great interview! Leaning forward was taught to me in high school but it wasn’t an exaggerated lean just a natural tilt. I will definitely try the breathing technique of breathing out and pausing my breath. Gasp....
There's something that doesn't quite convince me in his "core is the strongest part of the body" argument: actually, the biggest and strongest muscles are indeed the ones we use for locomotion, be it the glutes or the quads or the hamstrings. The Achilles tendon is the strongest tendon in the body. How does that make any sense when applied to running? There are plenty of people out there saying that the core has mostly a stabilising function yet here we have a person saying that no, the core should be the driver?
I believe you are misunderstanding core as muscles only. It is energetic, and subtle, and powers through the fascia to set the movement. The fascia are like a single muscle through the entire body. If you isolate a muscle group, there is only short duration power.The core is the engine behind the rotation, whether for running or swimming.
I'm an amature, 4 miles MAF running. Can do it daily. How long to progress to 10k or 20k then 42k. 3 months, 5 months, 1 year? Just curious of a realistic slow pace ability. I just want to ease in and no injury's if possible.
I typically look at HR, so after a warm up once your HR is pretty stable and at a level you'd like to keep it at, you can look at cadence. That being said, it feels much more unnatural on a treadmill than outside, so I suggest doing this outside.
Your cadence should stay the same regardless of the speed. As you get faster your stride length will lengthen but you should maintain the same number of steps per minute.
Jonathan Sandberg If pace is a function of stride rate and stride length why would you fix one variable and only change the other. That’s bad math. There’s nothing magical about 180...it’s a good bench mark for middle distance hard efforts but would not apply to sprinting or jogging.
If you're questing the tolerance of co2 and what that could mean. Do some win hoff. Or Hold you breath just now and see how long you go. Go until its uncomfortable. There's the key. As i type. Adaptation of what's uncomfortable. Ta da. LIke all things in life. If you don't push past the limit you wont know where it is and that line can change. Older or younger. Fit or less fit.
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Key takeaway for me was about the weaker, smaller muscles being the extremities... I have a lot of calf problems and am now wondering if forcing a bigger 'toe off' by using my toes too much is affecting my calves leading to frequent injuries...
I am curious to explore the nose breathing more. So often even when I am sitting I just breath through my mouth so it will be challenging to try to nasal breathing.
Nobody's ever said, "I want that cool medial post." They get one because their arches collapse and having 24/7 pain from plantar fasciitis isn't a requirement to get to run. Complaining about medial posts is like complaining about wheelchairs.
Wonderful interview, Floris! Definitely learned a lot... one thing I did notice is I believe Mr Dreyer may have mispoke when discussing the biochemistry of both oxygen and carbon dioxide, specifically their transport within a localized environment. However, this small hiccup surely doesn't overshadow the value of the interview.
As an obese 50+ year old woman whose last foray into running ended up with shin splints and a baker’s cyst, I’m looking at this to safely renter running and fitness without injury so I can keep it up. 1) is there a directory of coaches where I might find one in my area? 2) is this better on a heavy old body than an elliptical machine?
This is all very interesting in a western kind of way. This gentleman has repackaged an old running technique that has been taught for decades. He says as much. Those folks he started watching and studying obviously already knew what’s they were doing. I have no problem with what he promotes and how he decides to write and sell books. The western world works like that. I notice that most of his physiological explanations concerning oxygen usage are mostly laughable made up pseudoscience (oxygen requires CO2 to function) that is misplaced but I’m thinking well intended. I guess? There are a lot of things that make the Kenyans successful including their 80/20 approach to training. How come that’s not discussed? Maybe because some other westerner has already written that book. Don’t want to promote that now do we? But this guy will come off as though he has discovered what makes them so special. I’ll tell you, there is no fault in making money helping people learn to run better but please don’t come off as if you’re some kind of pioneer and guru who has sacrificed all of his life in search of some holy grail of running. Just state it as it should be stated. Make yourself money and move on. He reminds me of the people who copyrighted and trademarked the beautiful concept of transcendental meditation. I wish him well but I am not very impressed at all. By the way, iliotibial band syndrome that he mention starts way up there at the hip for most people. Not at the knee. That’s why it’s called ilio (hip) tibial (site of attachment to the tibia bone just below the knee). Messing that up was a huge red flag to me. Finally, I’d like to say that I really enjoy your channel and they way you conduct interviews. You’re very charismatic, courteous and respectful. I enjoy most of your guests and the information is very good. But there’s something twisted about this man. He is not what he appears to be. Thanks and keep up the great work. I wouldn’t have even bothered watching if you weren’t so likable yourself.
I think you are a bit to harsh on the guest. At the end of the day, he teaches people to run faster, longer and most importantly injury-free. I am pretty sure thousands of people started/didn't stop running thanks to him. If he made some money along the way, good for him 😀
I try to stay off and away from my phone at least half the day. Just aimless clicking around is so boring. Some research is good, but i used to get infatuated with the latest product and researching before buying.
I don't even see elite runners keeping their feet under their hips. Foot strike is always forward of their hips, but the forward lean brings their COM forward of their hips.
Very good. Famous kung Fu philosophy quote......it's not about daily increase....it's about daily decrease....... So when things in life don't add up... Start subtracting. Kung Fu chi running is a way of life! Worry Less...Chi Run more
Hmm. He should have taken TaiChi seriously then ..cause all he did was re-invent pose-running which predates 'chi running' by decades. He doesn't mention the name of his master... yet he says he was lucky to find him. Hmm. When you find such people you learn from them till here is nothing left to learn .. you don' run off (lol) and forget their name ... yikes.
I agree with you. However with the pose method they never use a metronome, which make learning the fast cadence much easier. I think we can learn from both pose method and chi running.
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Chi running!! I learned about his technique 9yrs ago at age 50 and I’m still running injury free...the best innovation ...forever thankful to Danny Dreyer!!🙏🏼❤️
Excellent, happy to hear that Martha! Keep it up
I love this hear this. So glad to hear others are practicing this beautiful art form
An Anatomy/Physiology clarification: Oxygen does NOT bind to CO2 as a transport mechanism in the blood, Oxygen binds to hemoglobin. CO2 is exhaled to control the acid/base balance in our system. Also, belly breathing can be accomplished through mouth breathing very easily. You can also chest breath through your nose. Mouth vs. Nose has no bearing on whether you're breathing diaphramatically (belly breathing) or breathing intercostally (chest breathing). Belly vs chest is determined by the muscles used in the thorax.
Thanks Scott
Yes. I was watching this and listening very intently and I’m thinking what in the world is he talking about? His science is many times some kind of weird made up pseudoscience with all the right big words to impress people but he should realize that he doesn’t have to do all of that. Just stick to this concept of leaning forward a bit and balancing out you cadence with your breathing.
Danny has developed a very efficient method to run up his bank balance.
Yes that dude is full of sh*t. Sounds like he learnt his medical knowledge in China.
its to breath 'belly breathing' through your mouth
Today, on my easy run I tried this and shaved 6 min on my time and 5 beats in average at the same time. I just don't understand it!!!! So happy!!!!!
Wonderful interview-just discovered ChiRunning and am in my third week of practicing after a year and a half of just “running naturally” (haha).
I was getting frustrated and a little sad thinking I had to accept that I just wasn’t athletic enough to go beyond a 5k, and even that was really hard for me. After deciding I would probably never run longer distances without injury I started working on speed. That was extremely hard for me. Then I learned about ChiRunning and bought the book.
I am one of those people whom others are always telling “just relax”, “calm down”, “Just go with the flow”. I have an amazing personal trainer who, for the past two years, has helped me correct my posture and alignment, breathing and body sensing (among many other things). I worked at these things but I still didn’t see how I was contributing to building and maintaining stress in my body which I was trying to power through instead of working on letting go.
I realized this while driving on a very dark night, in a downpour, on narrow city street through a detour in rush hour traffic after a stressful day at the hospital with my frail father, whom I was transporting after a medical procedure.
Doesn’t that just make you want to tense up?
Every muscle in my body was at work, gripping the steering wheel and holding on for dear life while I inched my way up a steep hill with nearly zero visibility and only a few inches from the parked cars on either side of me.
My knuckles were white. I remembered all of the times I’d fallen off a horse going up a steep hill and my friend telling me that wouldn’t happen if I would just relax, that the only way to help the horse get up the hill was by NOT making it harder for her. That’s when I realized that I was trying to “help” the vehicle up the hill with all my strength, and I realized how incredibly ridiculous that was, that my brain made that unconscious and hugely erroneous decision.
My next thought was “well, what now?” The answer: It’s time to learn to stop letting my brain make decisions about how I move-or don’t move-my body, without my conscious input. Suddenly, and with absolute clarity, I realized that relaxing is a learned behavior just as much as stressing out is, and that I would need to make relaxing the main focus of ALL my activities until it comes naturally. My friend said it, my personal trainer said it, strangers said it, Danny said it, and finally “got” it.
I released the tension in in my hands, arms, neck, face, feet and back and sat back in the drivers seat and practiced relaxing while I let the van do the work of getting up that hill. I continued practicing relaxing the rest of the 2 hour trip home and it was a much less stressful drive. When I got home my body didn’t hurt from all the tension like it usually did.
This was a major turning point for me and is directly related to Danny’s instruction to “set up the right conditions so energy can flow.” When I asked myself if I was doing that the answer was almost always “no”. I had a lifelong habit of storing tension and now I can see it in everything I do.
This is a significantly more profound discovery for me than simply wanting to run faster or longer though I don’t think I would have made the connection if I hadn’t been searching for help with those things.
So here I am, week 3, feeling a little better every day. My first attempt at Chi form brought my heart rate down to the low 130’s from mid-to-high 140’s, I added an additional mile to my run and set a new PR for speed of 11:33/mile. That might not be very fast compared to others but it’s a massive improvement compared to where I was and how hard it was for me (previously). I feel like someone took my chains off!
So thanks again Danny for sharing your technique with us. It is life-changer for me (and a few others I’ve shared what I’ve learned with), and thank you Florin for such a comprehensive interview! You are an excellent host!
✌️🤗🎈
Wonderful! Chi Running is a way of life. So nice to see others are practicing this art.
Thank you for your very inspiring comment
Very good interview, Floris, thank you for doing it with Danny! For me it was interesting how important is belly breathing, I liked the footwear aspects as well as what types of strength training an athlete should be doing based on how his posture and alignment. Again the "one size does not fit to all" is so true!
I liked that Danny approached racing distances first from ultras then toward shorter distances. Dr. Maffetone has come to my mind when he told ultra running is really everyone's running due to the slower pace you have to maintain :-)
Thank you so much, I enjoyed it very much!
My favorite takeaway... and it doesn't apply just to running: "If you want to improve your performance, get rid of the things that slow you down"
My wife?
@@sherlockholmes7481leave her at home
If any of the people watching this video has asthma, please pay attention at the breathing part. The balance between oxygen and carbondioxide is very important! Everyone with asthma has a disturbed balance; breathing exercise as mentioned by Danny Dreyer will improve this balance. In the end, it is possible to get rid of all asthma issues. Myself, once suffering pretty heavy asthma, followed an approach called the Buteyko method based on the same idea. I don't need any medicines any more and am able to run all distances to ultramarathon. If interested, please reply on this post and I'll be happy to explain more.
Fascinating information . I've been running using HR training, nasal breathing and very relaxed running style, so this is just what I'm looking for. It makes so much sense. Thank you for sharing.
So glad to find this interview. Thank you very much.
I started the Chi Running program in December -- its' helped so much - gradual progress and relaxing more during a run Thank you for interviewing Danny it was so amazing to see it. The breathing lessons and Cadence has helped me so much.
Love this breathwork. As a psychotherapist I recommend to my anxiety clients to put a little micropore tape over their lips to encourage nose breathing and activation of the para sympathetic nervous system and relaxation of the vagus nerve. Really helps for better sleep because body is using para sympathetic system.
Nice, the taping is such an eye opener for many people!
Huge takeaway: all the breathing part (the rest is also gold, just not new to me since I follow Danny’s work for a long time now). Anyway, bought and read most of Patrick McKeown’s book already and it blew my mind (also, practicing the method while reading and my rest heart rate immediately decreased. Going to keep practicing it also in my running!). It seems that we breath too much! 🤯 This is huge.
Please try to interview him, would be really interesting to hear what he has to say about Wim Hof’s breathing method.
Thanks a lot for another beautiful episode!
Just because we can breathe less does not mean we should do so. You're limiting your health this way in fact. It's bad for you in short. However holding breath can boost CO2 in blood stream which is really good for health at intervals - but this happens automatically when we are doing aerobic exercise so we don't have to sit and do it. The danger with reducing oxygen access when we are at rest sitting is that instead of not putting as much resources towards various activities we will cut down on the functions of our essential organs like the function of the liver, the glands, CNS, etc..
More over the amount we breathe is mediated by whether or not we are in a caloric deficit, maintenance or surplus. In a deficit you want to breathe more so the body can shed the fat (into the extra Carbon : O2 ->CO2 )
Hi Floris ,After listning to this vedio I started experimenting to run little bit lean forward in order to get my head and part of chest always in front of my advancing foot.
amazing result, I cant beleive , it increased my cadence greatly, also reduced foot contact time , thus reduced my relaxed running time from 6:50/km to 6:30/km. I want to experiment more , I have a marathon to run in Dec 1 , 2019.
Very interesting conversation! I didn't know Danny Dreyer till now. I learned many things and found the part where you talk about the cadence and metronome very interesting. Thanks for this! I'll follow him from now on!
I need to start using the metronome. Thanks!
The higher cadence the less muscles is needed to move at the same pace.
Thats the biggest reason why lance armstrong and Chris froome ( just to name a few ) won so much.
I really think that 170-180 in cadence is only optimal because we don't have more studies of athletes that has been training at say 200 in cadence over a couple of years and losing some extra unnecessary muscle weight.
When I was a cyclist my standard cadence was 200rpm = 200 strides per minute. Even if i was riding 3-4hours.
An amazin interview very well explained I didn't rekis3 by just leaning forward that this would make a difference I an going to start this tomorrow thank you
Thanks so much for posting this. It enabled me to greatly improve my running time!
With regard to leaning forward and relaxing to maintain the cadence in the 170-180 zone as well as avoid shooting your heart rate through the roof, I think he is totally right.
Though, our body (ankle, bones, plantar fascia, foot muscles) might take some time to adapt to resist the higher ground impact forces, also from a neuromuscular pont of view we should adapt to it (brain-body-muscle connections). This takes some time, too. That's just my 2 cents, I might be wrong :-) Let our body improve without rushing things too fast.
Thanks for sharing this. Doing wim hoff calmed me down in life and especially athletics. The top in any sports person doesn't look like they are dying while doing it. Except MMA. They look composed and methodical. Their focus and looking more relaxed is incredible. I try to run relaxed and rollerblade with flow. I think runners say that too. I'm not a runner but someday maybe getting some miles in.
Have been breathing through my nose only, while at a slow jog pace at 140BPM and i can definitely say, it’s alot easier to breath and can put more kms on my normal daily run. So Grateful i found you on RUclips
Happy to hear that Ebz, thanks for sharing!
Superb!! Thanks a ton Floris!
I noticed as i relax everything else comes into form, coherence. Fast food fast everything mentality ruins every aspect of life. But i am happy to see that more and more fast (prove yourself) idea changes to ENJOY, have FUN ❤
Great interview. I realized how “lazy” I had become in my cadence in the summer heat and switching to low HR in July (as low as 162-164 at slow paces). Also was over striding some. Did my 6 mile run last night at 178-182 and was much more stable and fluid. Lots of work to do, but feel like I’m back on a better path.
HR 160s still seems too high for low HR distance running. The low HR zone I was taught to aim for was 130-150. Over 150 was out of green zone
@@joe1071he means cadence of 160s
Thanks for sharing this knowledge :) My favourite takeaway from this webinarm, referring to relaxation is: "Create the right conditions for energy to flolw".
Cheers from Italy :D
Great takeaway right there @mattia, all about the right flowing of the energy. Greetings back from Los Angeles
Great interview Floris!! Thank you for this!! I read the Chi running book in 2012 and I've taken 2 Chi running classes from Cheryl Lloyd in Reno, Nevada! Definitely changed my running! 😊 👍 ❤️ 🏃🏼
Ah I used to live in Reno! Gorgeous place. Worked at Renown! Now Houstonian, much flatter down here 😂
Wonderful! So glad to hear this. Chi running is a way of life. Keep it up
Outstanding info, thank you!
The body will take its own necessary time to adapt and run more efficiently through consistent training with gradual incremental of strength over time. Sudden huge effort should be avoided because that can cause injuries which will then defeat the purpose of picking up running as a way to live an active lifestyle in the first place.
Spot on Benjamin!
Yesterday I watched 'A man on a mission' and listening to Danny today I heard the analytical explanation of why so kenyans were so smooth running... As if I could do it myself...Thanks again Floris,
What he said about oxygen debt was really interesting. It's a thing we train a lot in the pool by restricting the moment we breathe (ie every 7 strokes). I also notice sometimes I get more and more comfortable being in that state while doing a long run. At the start I might be breathing harder but at some point I just get in the zone and while my heart rate and velocity is the same my breathing gets more relaxed. I need to work on that for sure, that was really an interesting point!
Floris, lets just give you a spot on the hall of fame ☺️😀
Come again? " Carbon dioxide is needed to transport oxygen around the body.....Oxygen binds to carbon dioxide...". Ok, then. I was taught that the " haem" part of haemoglobin in red blood cells is what binds to oxygen and is so delivered around the body. Carbon dioxide is a waste product of burning this oxygen, releasing energy. That is why we breathe IN oxygen and breathe OUT carbon dioxide. Please correct me if I'm wrong...
A very engaging and thought-provoking interview. Thank you so much Floris and Mr. Dreyer. A key take-away for me is the idea of not using the smaller muscles of my body (those of the ankles and feet, etc.) to propel myself forward during my running practice. This is a new idea to me, so I will definitely try it out.
Excellent! Glad to hear that. Hope your runs are going well
So much good information to take from this episode. Another good interview, Thanks Floris.
Belly breath, find efficient cadence, leaning forward, relax-align posture n direction .. Thanks Coach
My greatest takeaway-Go as per your body's current condition. Don't rush to your goal beyond the present capability of your body.
Thank you, thank you, thank you! I learned so much it was interesting to hear that a lot of what I do is what he teaches. My husband and I we are runners and cyclists and we're training to do our first endurance run together. The breathwork has been a practice that I have been using for many years but it was really incredible to hear some points to improve Cadence and for speed because hi'll work has always been a challenge for me and leaning forward a little bit just rocks ! I really enjoy your podcast I've been following you for many years and I just wanted to say thank you so much, you really have no idea how much you have helped me and my husband it all started with your podcast interviewing Dr. Philip maffetone. I am a plant-based runner, lots of raw foods and you have really inspired and helped myself and my husband 🏃🏽♂️🏃🏽♀️
Thank you for very informative interview. I already have Patrick McKeown's book The Oxygen Advantage (fantastic book) and am now running with just nose breathing. I'm in my fifties and really keen to prevent injury as training for London marathon next year now. First ever marathon. So I'm trying chi running too but a lot to think about! I've ordered Danny's book chi marathon .
Best take away for me "Improve incrementally" makes so much sense !! 😊
Happy to hear that Julia. All the best on your training journey for your first marathon. Let me know how it goes. Cheers
@@FlorisGierman Ah thank you so much. I will definitely let you know how marathon goes, especially from the nose breathing and chi running point of view 👍
Nasal breathing changed everything for me. I could never run long .. but now I run 10-20x the distance I could before.
As always, thank you for a ton of good information. As he says, you cannot incorporate everything at once but rather you need to make changes slowly and incrementally. The thing I plan to work on after this episode is my breathing. It’s not the first place I have heard about it- Mark Cucuzzella talks a lot about it too. But after watching this I’m going to try more nasal/belly breathing.
Thanks Jonathan, appreciate your positive feedback and thoughts as always. Spot on, changing slowly and incrementally is key. The nasal / belly breathing topic fascinates me as well, exciting to explore further. Cheers
About the breathing, this is why I tape my mouth every night ;) call me weird, I don’t care! tongue posture and NOT being a mouth breather affects your health, posture and even facial structure/aesthetics more than you know! Great guest Floris! I’ve got to hear more from him!
❤ this guy Danny Dreyer, the way his mind works, he appears to have made an important contribution to running judging by modern training techniques, Great show, good spot Floris 🎉🎉🎉🎉❤👍👑💯
Excellent, wish there was another hour! Want a deeper dive into the breathing techniques. The lean forward and relax was so interesting!
Great stuff! been barefoot-chi-running for ten years. its amazing.
I went indoor climbing last night with the kids. They love it. I'm intrigued and fascinated at how it works. But oh my, many mid aged to younger folks were grabbing arms and fingers after a big send and were saying owch. Or stretching extra and looked in pain. One had a bumb elbow and rubbing it. Too much too fast. I do not want an injury. I've been limited in speed in life and haven't had any major injuries. Once a bad back from working too hard in the tobacco fields bent over all day. That was painful. But had a good pedometer for things in general. Lots of biking which is pretty low impact. Now I'm dabbling in running but don't' want to over do it and stay happy. If it's a chore i'm out. My big toe has been straightening lately with lots of barefoot walking and now my narrow shoes hurt as my toe is effectively longer in shoes. Time to find the wide box, modern shoes. Thanks to mark cucuzzella for his store and options.
Really interesting, and makes sense (efficiency of energy use)
I do nose breathe easily up to the high 160s/low 170s heart rate. I am very slow though, my fastest mile since I've started running is 7:30, and it was extremely hard.
Hey Floris, so I've just watched this video with Danny (from 10 months ago) and definitely enjoyed all Danny shared. One takeaway ... since I'm already kinda practicing a bit of chi running from before ... it would be the BREATHING part. Specifically nasal breathing, and belly breathing in effect, been trying to make this a big part of my runs. :) Thanks for this video and I'll keep watching your episodes until I've caught up.
Well said, that was one of my biggest takeaways as well. Because of this interview I went into the rabbit hole of experimenting with nasal breathing. So much to learn about the breath! Enjoy the videos!
Great podcast Floris!! Amazing guest I learned so much as he has explained everything technically and in a very simple way. Congratulations to you on asking very good questions and like many others my fav takeaway is ”if you want to improve your performance better get rid of things which slows you down”
Good interview. Struggling to keep up cadence while keeping down HR to MAF. As I run better form, I naturally speed up but go above MAF.
Another great interview! Leaning forward was taught to me in high school but it wasn’t an exaggerated lean just a natural tilt. I will definitely try the breathing technique of breathing out and pausing my breath. Gasp....
Wow dd tried to do that
10 or 15 years ago when
I was doin sprint triathlons its harder than it looks. But it works
Great show. Thank You for this interview!
There's something that doesn't quite convince me in his "core is the strongest part of the body" argument: actually, the biggest and strongest muscles are indeed the ones we use for locomotion, be it the glutes or the quads or the hamstrings. The Achilles tendon is the strongest tendon in the body. How does that make any sense when applied to running? There are plenty of people out there saying that the core has mostly a stabilising function yet here we have a person saying that no, the core should be the driver?
I believe you are misunderstanding core as muscles only. It is energetic, and subtle, and powers through the fascia to set the movement. The fascia are like a single muscle through the entire body. If you isolate a muscle group, there is only short duration power.The core is the engine behind the rotation, whether for running or swimming.
Nice interview! Very deep and structured
Great to hear! Danny Dreyer shares many good insights
Great interview, I learned a lot thanks 👌
I'm an amature, 4 miles MAF running. Can do it daily. How long to progress to 10k or 20k then 42k. 3 months, 5 months, 1 year? Just curious of a realistic slow pace ability. I just want to ease in and no injury's if possible.
very wise man. Kudos.
On a treadmill how do i determine the speed to apply various cadence
I typically look at HR, so after a warm up once your HR is pretty stable and at a level you'd like to keep it at, you can look at cadence. That being said, it feels much more unnatural on a treadmill than outside, so I suggest doing this outside.
Your cadence should stay the same regardless of the speed. As you get faster your stride length will lengthen but you should maintain the same number of steps per minute.
Jonathan Sandberg If pace is a function of stride rate and stride length why would you fix one variable and only change the other. That’s bad math. There’s nothing magical about 180...it’s a good bench mark for middle distance hard efforts but would not apply to sprinting or jogging.
Best takeaway: Constant cadence.
If you're questing the tolerance of co2 and what that could mean. Do some win hoff. Or Hold you breath just now and see how long you go. Go until its uncomfortable. There's the key. As i type. Adaptation of what's uncomfortable. Ta da. LIke all things in life. If you don't push past the limit you wont know where it is and that line can change. Older or younger. Fit or less fit.
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takeaway message: "an endurance runner need an economy of motion."
Key takeaway for me was about the weaker, smaller muscles being the extremities... I have a lot of calf problems and am now wondering if forcing a bigger 'toe off' by using my toes too much is affecting my calves leading to frequent injuries...
How long did you spend time in Ireland to pick up that accent, Mr Gierman ?
I use this in golf too... breath up through the chakras and down through the chakras to power off the ground using the entire body/chakra system..
Right on! 👍👍
Interesting 🤔thanks for the vid!
I am curious to explore the nose breathing more. So often even when I am sitting I just breath through my mouth so it will be challenging to try to nasal breathing.
tape your mouth at night! it helps guide the transition!
Nobody's ever said, "I want that cool medial post." They get one because their arches collapse and having 24/7 pain from plantar fasciitis isn't a requirement to get to run. Complaining about medial posts is like complaining about wheelchairs.
Wonderful interview, Floris! Definitely learned a lot... one thing I did notice is I believe Mr Dreyer may have mispoke when discussing the biochemistry of both oxygen and carbon dioxide, specifically their transport within a localized environment. However, this small hiccup surely doesn't overshadow the value of the interview.
What exactly was wrong?
I was a bit perplexed by his explanation of the role of carbon dioxide in the respiratory process.
As an obese 50+ year old woman whose last foray into running ended up with shin splints and a baker’s cyst, I’m looking at this to safely renter running and fitness without injury so I can keep it up. 1) is there a directory of coaches where I might find one in my area? 2) is this better on a heavy old body than an elliptical machine?
Txs Coach
Do you have a podcast version?
Yes, here you go: www.extramilest.com/25
This is all very interesting in a western kind of way. This gentleman has repackaged an old running technique that has been taught for decades. He says as much. Those folks he started watching and studying obviously already knew what’s they were doing. I have no problem with what he promotes and how he decides to write and sell books. The western world works like that. I notice that most of his physiological explanations concerning oxygen usage are mostly laughable made up pseudoscience (oxygen requires CO2 to function) that is misplaced but I’m thinking well intended. I guess? There are a lot of things that make the Kenyans successful including their 80/20 approach to training. How come that’s not discussed? Maybe because some other westerner has already written that book. Don’t want to promote that now do we? But this guy will come off as though he has discovered what makes them so special. I’ll tell you, there is no fault in making money helping people learn to run better but please don’t come off as if you’re some kind of pioneer and guru who has sacrificed all of his life in search of some holy grail of running. Just state it as it should be stated. Make yourself money and move on. He reminds me of the people who copyrighted and trademarked the beautiful concept of transcendental meditation. I wish him well but I am not very impressed at all. By the way, iliotibial band syndrome that he mention starts way up there at the hip for most people. Not at the knee. That’s why it’s called ilio (hip) tibial (site of attachment to the tibia bone just below the knee). Messing that up was a huge red flag to me.
Finally, I’d like to say that I really enjoy your channel and they way you conduct interviews. You’re very charismatic, courteous and respectful. I enjoy most of your guests and the information is very good. But there’s something twisted about this man. He is not what he appears to be. Thanks and keep up the great work. I wouldn’t have even bothered watching if you weren’t so likable yourself.
I think you are a bit to harsh on the guest. At the end of the day, he teaches people to run faster, longer and most importantly injury-free. I am pretty sure thousands of people started/didn't stop running thanks to him. If he made some money along the way, good for him 😀
Balance workouts are great, aren't they?
I try to stay off and away from my phone at least half the day. Just aimless clicking around is so boring. Some research is good, but i used to get infatuated with the latest product and researching before buying.
It is easier to stay in line than to get in line keep your feet under your hips. And you will all ways land under center of mass
👍👍
Wdym? How will I always land under my COM
I don't even see elite runners keeping their feet under their hips. Foot strike is always forward of their hips, but the forward lean brings their COM forward of their hips.
So you are saying that learning to relax is paramount (to influence the heart rate). Now that's a totally different discipline.
Absolutely! :)
Any instructors in Ireland?
Yes, there should be. Check out the Chi Running website
Oxygen per molecule? What is he talking about?
Relax when you run
One thing.. core strengthening and fall..
well said Sachin!
I do CHIA SEED running.
🤣🤣
Much like another commentor below, my key takeaway was " "If you want to improve your performance, get rid of the things that slow you down"
Very good. Famous kung Fu philosophy quote......it's not about daily increase....it's about daily decrease.......
So when things in life don't add up...
Start subtracting.
Kung Fu chi running is a way of life!
Worry Less...Chi Run more
Progress in incremental....
Chi running - correct. Chi walking - incorrect.
i love you
Chi running seems to be a mixture of fact and fiction.
#BRNWNR
Hmm. He should have taken TaiChi seriously then ..cause all he did was re-invent pose-running which predates 'chi running' by decades. He doesn't mention the name of his master... yet he says he was lucky to find him. Hmm. When you find such people you learn from them till here is nothing left to learn .. you don' run off (lol) and forget their name ... yikes.
I agree with you. However with the pose method they never use a metronome, which make learning the fast cadence much easier. I think we can learn from both pose method and chi running.
You can't heal faster or run faster the way you want. Is my take away.
Great takeaway, well said Ajay!
🩵 Thanks🙏
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