As I am still recovering from my knee injury, I decided to focus on my running form and strength issues before I start serious running again. My recovery has been mixed. I have been running two mile stretches, but my last attempt to run three days ago was aborted within a few hundred feet due to knee pain. I was bummed that I wasn’t recovering well enough for today’s workshop. At the end of it, after standing for nearly five and half hours and running 2+ miles, my knees feel really good, in spite of the fact that I did run much faster than I would liked to. I have no sore muscles, which is a huge compliment to both the ChiRunning technique and to the teacher.

Here are my initial takeaways from my first real day of ChiRunning.

Posture

This is really the first time I ever thought about posture and how it affects you during running. As Larry illustrated pretty well conceptually and proved through simple exercises, I am beginning to understand the importance of having a vertical column and a strong core. The differences were obvious when I was able to engage my core and relax my limbs and let my core do the job. I do find it a bit difficult to engage my pelvis correctly and hopefully it becomes second habit as the days go by.

Picking up the feet

The second major shift was instead of pushing my body through each step to propel myself, we learned to pick up our feet instead. When added with the lean to go forward, it is a completely different way to run. It is also completely against how one seems to run or read in other techniques of running upright, but this is something I got really comfortable even within the day. When reading the book, I was under the impression that I had to explicitly work with my hamstrings to raise my feet, which was wrong. The benefit of having an instructor was he corrected this the first time I did this and taught me how to pick up the feet the correct way.

I think that is what Carol was doing wrong as well. There is no need to kick your feet behind you as you run. The photo of Danny shows his ‘kick’ when his lean was pretty dramatic. And if done right, she should be able to relax her lower legs and the kick should have happened naturally without having to work hard at it.

Mid foot strike

Picking up the feet also helped me to land directly under my body’s center of gravity instead of ahead of it (as I used to do) and land directly on my mid-foot instead of my heels. Again, this was something I got quite comfortable really quick with a little bit of focus.

The lean

I never got the lean right when I watched the ChiRunning DVD or read the book. I think I got it wrong pretty much every time I tried it. Once in proper posture and running well, adding the lean was an amazing experience. I could really feel the acceleration and my speed go up dramatically as I increased the lean. It was fun to be able to run much faster without having to do any extra work through the muscles. Of course my lungs and heart aren’t conditioned enough to go much faster than my slow pace, but with practice and conditioning, I look forward to the day when I can enjoy my lean a lot more.

Cadence

This is the other thing that was completely new to me. As a running newbie, I was under the impression that I need to keep my cadence low for running slow and when I run fast, I pick my cadence along with my stride length. I finally understand the need to keep constant cadence and let the lean work my pace, the stride length increases automatically.

As I said initially, I am pretty happy that I was able to run 2+ miles again today without any pain . That itself is a great achievement for me already. I am pretty convinced right now that choosing a workshop was the best thing to do, I think it has definitely given me a head-start with understanding the basics of ChiRunning.

Regarding the instructor, Larry Neumann, I highly recommend him to anyone in the SF Bay Area who wants to do a ChiRunning workshop. In addition to being very patient and explaining the basics over and over again, he is very clear and lucid in his explanations. He has a strong grasp of bio-mechanics and explained how posture and form affect us and how specific mistakes we do cause specific injuries.

In short, I am pretty glad that I took the workshop today. Looking forward to practicing ChiRunning and run for a really long time in the future.

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I am slowly recovering from my first running injury, these are things I learned out of this experience. This blog is more like a note to myself for the next time . Other experienced runners, please feel free to add your experiences.

1) Understand the basic reasons why we get injured.

a) Bio-mechanical issues:

Before putting in a lot of miles, make sure you are wearing the right kind of shoes. A good running store would help you immensely here. Identifying your foot type and pronation, you should wear the correct type of shoes. I ran my first 60 miles on a cross trainer sneaker. I ran my next 40 miles on a running shoe which was the wrong size and was of the wrong type for my flat feet. My mistake was to pick my own running shoe with the help of an ‘expert’ in Sportmart. Big mistake. Before I realized my folly and went to Running Revolution, it was too late.

b) Strength issues:

Running strengthens your calf muscles and your hamstrings, but doesn’t help your quadriceps. Your quads are the only ones that save your knee from injury. If you have weak quads, try to shore up your quads before you put in the miles. I didn’t. I suffered.

c) Over-training:

What is normal training to others may not be the same for you. I am over-weight, I have flat feet and have strength issues. Running 16 miles a week was over-training to me, at this point in my running life. All the books I read suggested that 16 miles was perfectly doable. My body disagreed. I should have listened to it.

d) Improper / Inadequate stretching:

No matter how much stretching you do, you do not realize how inadequate it was until you get ITB . Learn stretching and spend time on it before and after each run.

e) Improper form:

Should running be learned? Aren’t we all born to walk and run? Turns out, running absolutely has to be learned. No one taught us the basics of running and there are not many training programs on how to run. Improper form will injure you sooner than later. Learn about proper running form. Learn about different techniques of running such as Pose running or Chi running, pick one and try to stabilize your running form.

2) Understanding the difference between pain and soreness

You can run with soreness and discomfort, but never with pain. I didn’t follow it. At first, I did not realize the difference between pain and soreness. And then, I rejected pain and ran with it. Once the adrenalin flows, pain subsides. Watch out for pain, back off at the first instance of pain.

3) Understand the basics of injury

Understand the basics of the various types of injury you can get. Galloway’s book on running has two very good chapters that talk about injury. I read the chapters, tried to apply my pains to what I read to figure out what the heck I had. It was clear as mud. I had too many things going on at the same time, I had more than one injury that stuck me at the same time. Until it was clear what all I was going through, life was very difficult, which leads me to the next point.

4) Get a good doctor

I had to see three different general doctors to even get my pain under control. My first doctor told me 3 days of rest is all I needed. My second doctor told me to stop running and choose the elliptical. My third doctor told me I had weak quads and need help. She also knew about the types of running shoes. But the first two doctors were way off the mark. Looks like most general physicians aren’t really tuned towards treating sports related injuries.

I was finally referred to a Physical Therapist who analyzed my pains and muscles and told me very clearly what was going on with me in less than ten minutes. I had more pain relief in the 30 minutes I spent with the P.T than with all the ibuprofen I took for a week.

5) Figure out before-hand which pain medication works for you

After a week of taking 1800mg of Ibuprofen only to see the pain gradually go up each day, my third doctor figured out that Ibuprofen doesn’t work for me and moved me to a different pain medication which worked like magic. Figure out before-hand what works for you .

6) Set realistic goals

This is directly related to over-training. If there is one thing I could change about my running so far, it would be not to push forward too aggressively. The marathons and half-marathons will always be there in the future. There isn’t a real hurry. Once the adrenalin is flowing, one feels like going for the extra two miles or pushing a little bit faster. As I said, you could be over-training even without you knowing about it.

7) Enjoy running

At some point in time, running stops being a fun exercise and starts to become much more than that, to prove a point to yourself (or others), to try to achieve the impossible. Injury downtime puts things back in perspective. Go back and restart running for the sheer joy of it. Once you are ready for the big races, you will know.

I ran my first two miles after the injury today, feels good to start again. Hope this stretch lasts longer

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As I missed the long run, I realize the primary thing I miss about running isn’t burning the calories, isn’t the rush of endorphins, isn’t the clean air, it is something at a much higher level, at a spiritual level.

The first time I observed Buddhist monks in close proximity was in the Hsi Lai temple in Los Angeles. The monks were slowly pacing their way around the monastery, taking one small step at a time, very mindful of each step.

Later, I learned from my spiritual guru that they were indeed meditating and they were watching their breath carefully and watching the void in between them.

And that is exactly what would happen to me during those long runs. The first two miles of any run is a big fight for me. I don’t really enjoy running until the muscles warm up and it usually takes about two miles for me, probably because I run so damn slowly. I also usually run with music on, which eggs me past those two initial miles. During these long runs, on pretty much every occasion so far (which aren’t many, btw), after mile two, the music gently fades away. The music is still playing through the headphones, but I am not paying any attention to the music any more.

At some point in time, all I am doing is watching my breath and slowly watching the inhalation and exhalation process. Beyond a certain limit, I tune out the breath and I start watching the gaps between the breath. My mind goes void and all I see are the gaps in the breath. At that point, there is emptiness, a calm and a bliss that is otherwise unattainable during the regular course of day. I am not running for fitness, not to prove a point to myself or anyone else, I am running to be in peace, to be at peace with myself, to experience the calm. My silly grin gets wider and wider as the miles go longer and I am highly amused beyond this point.

I miss that. There are people who swear that running is a truly spiritual experience. With my little experience so far, I can confirm. Now I need to go back to talking to my left knee and ankle to heal quickly, so I can start over .

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The first two months, I ran with my cross training sneakers. The maximum distance I ran was 3 miles on those and they were ok. As a classic newbie mistake, I had gone out and picked out my running shoes by walking into SportMart and picking the shoe on sale with the aid of the ‘salesman’. The shoes obviously felt better than my cross trainer shoes for running, so I kept running on them and kept increasing mileage. I was doing 4 and 5 miles quite easily on them.

Last Wednesday, my left ankle and knee started to hurt. Visited the doctor who suggested rest and to check my shoes. By then I had read about pronation and how to pick running shoes. So I headed to Running Revolution, in Campbell CA, which was highly recommended by more experienced runners.

Of course, I was running with the wrong sized shoe and the wrong type of shoe. I am flat footed and I needed a shoe with good support. Even such a shoe, like the Asics Gel Fortitude wasn’t helping with my pronation, I had to be fitted with a orthotic device which corrected my run.

I must say I love the new shoes and orthotic device. I have always walked like a duck, all my life. With the new shoes and orthotic device, I was finally walking straight. I loved it so much that I actually woke up my wife and did a catwalk to her to show her I could walk straight.

I waited a couple of days and thanks to my eagerness, went out and ran my first 10k.

The run itself was a lot of fun. Absolutely no discomforts during the run. The first time I ran with my back upright, I had little back pain at the end of the run. My knees and ankle were acting up a bit again after the run, but I couldn’t tell the difference between pain and soreness.

I was (am) totally thrilled by this run. 10k. Imagine that. Who knew I could ‘run’ that distance? In jest, I went ahead and signed up for the San Jose Rock n Roll half marathon in October. The 13 mile distance did not appear daunting, particularly after having run 6.5m.

I iced my legs and ankles and after a days rest, ran another 3 miles.

I should listen more to my body. On the 3 mile run, my left knee was beginning to act up. Instead of stopping, I pushed ahead and completed the run.

The pain started almost immediately after the run. It was acute. Motrin, Ice and rest didn’t help. A doctor visit followed. Other than discouraging me to give up running and stick to elliptical trainer, even before he looked at my knee and ankle, the doctor put me on Ibuprofen and referred me to a physical therapist.

I am wearing a leg brace now, icing it like crazy and eating the Ibuprofen. I am beginning to realize that injury management and pain is the bigger challenge in running, particularly when running regularly and planning to run long distances.

I am learning about running form and correct ways of running, albeit late in the cycle. I am learning about shoe types and analyzing the difference between Chi Running and Pose Running (which apparently is the Nikon vs Canon for the running world).

I am also busy eating Manohar’s head, Sriks’ head, Durgi’s head and my wife’s head with my constant ramblings.

I hope to be fit and start running again, very soon. But that San Jose Half Marathon looks so far away.

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Given my general attitude towards life, it is indeed a great paradox that I firmly believe in startups. To put my money where my mouth is, I quit my full time job last year and joined people who I trust to start a startup. That should tell you how much I trust the people I work with and how much I liked my previous job .

Startups, they say, are all about perseverance. In Founders at work, each of the founders Jessica interviewed talked about perseverance. Each one. They talk that there is only thing that matters for a startup. Perseverance. Nothing more. Nothing less. You could have the greatest technology on earth, but you have to wait. Be patient. Let it happen. The inside story of Ev Williams’ sufferings when he ran Blogger are read to be believed.

So there I was, fully knowing that startups are full of uncertainty, still trying to start one. I was working happily churning out code without fighting the tools or processes, just focused on getting the job done, which is why I love startups. Months passed.

Paul Graham, in his How not to die essay says this:

“If so many startups get demoralized and fail when merely by hanging on they could get rich, you have to assume that running a startup can be demoralizing. That is certainly true. I’ve been there, and that’s why I’ve never done another startup. The low points in a startup are just unbelievably low. I bet even Google had moments where things seemed hopeless.”

So true. A few months into the startup, I was lying in the bed, waking up at 2 am and 1 am and staring at the ceiling. The stress was building up. Along with stress, comes Stress eating. I was bloating inch by inch.

At some point, I hit the fat wall and started running.

The unthinkable started to happen. The stress started to vanish. I was going back ‘doing the startup’ for the enjoyment part of it. It was clear that sweating over the startup was going to be pretty demoralizing and along with that comes, in PG’s words:

When startups die, the official cause of death is always either running out of money or a critical founder bailing. Often the two occur simultaneously. But I think the underlying cause is usually that they’ve become demoralized. You rarely hear of a startup that’s working around the clock doing deals and pumping out new features, and dies because they can’t pay their bills and their ISP unplugs their server.

Startups rarely die in mid keystroke. So keep typing!

Yes, I was back to typing in full glory.

While going through this, I had a sense of Deja vu. In many ways, it is a head fake that late Prof. Randy Pausch had talked about in his last lecture.

The primary reason of doing a startup is to experience a challenge that is so intense and compresses a life-time of work experiences into a very short period of time. It is the rush, the satisfaction of doing something difficult with so little resources and creating something. It is a sense of achievement.

Running, was providing me that sense of achievement. When I started, I barely could run 50 feet. Ten weeks into the program, I was running 3 miles at a stretch. Each day was better than the previous one. Each day a new accomplishment.

Once this thought process happened at a macro level with respect to two potentially life style changing events, I started applying it micro level activities.

Suddenly, it was clear that the object of doing the startup was not to raise funding from VCs, become a successful company and get rich quick. The real object was to have fun, explore ones own limits and create something new, create value for customers and solve problems. At the next level it meant typing more code, getting into the zone a lot more and enjoying coding. Everything else follows suit.

Likewise, even though the primary objective of running was to lose weight and feel fit, instead of sweating over the weight machine and swearing at it, I started setting enjoyable, tangible goals. “I am going to run for 30 mins tomorrow”. “I am going to run 4 miles this weekend”. Weight loss followed. The head fake works.

It seems like such a powerful tool. For any difficult problem you face, find out tangible, enjoyable short-term goals. They become your ‘head fake’. The bigger problem eventually will get solved by solving these short-term goals.

Thanks Prof. Pausch. I am glad I didn’t miss your last lecture.

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I have three very good friends in my close circle who are runners. Given that they are perfectly sensible people otherwise , I used to wonder what drives these guys to run. I don’t know the real answer yet, but I think I am treading down the path of enlightenment.

I am the perfect example for Newton’s first law, only that I never move and no external force can make me move. [Ask my wife, she tried for nearly 8 years to get me off the couch]. I have been fat and overweight for nearly the past two decades, so shame is out of the question. I think sub-consciously even when I chose my doctor, I went with a fat one . Every year when we discuss my health, the doctor would go ‘Yeah, I know it is SO difficult to even lose a pound’ , and there goes that.

I was one of those perfect cases who wouldn’t move out of the couch until my cholesterol crossed 280. But then some thing happened. I had a pre-fixed number in my mind which I thought was the heaviest I could weigh. That was in my mind, my ‘fat-wall’. And of course I hit it.

I tried every fat-boy stunt first, I was in total denial. I first tried a different weigh machine, then tried a different set of clothes, moved the weigh machine to the hard floor, tried the wii-fit’s weighing machine (which of course shows 5 lbs less when on a carpet). And then it hit me like a tonne of bricks. I AM FAT. I AM GOING TO DIE SOON IF I DON’T CHANGE.

Now, in the past, I have tried various types of exercise routines. Gyms worked for me two decades ago, but in the US, every time I went to the 24 hour fitness gym, half my time was spent to avoid the hard-selling trainers who were trying to sell me their services. And the gym was of course so far away, you don’t have the motivation to drive. I have tried playing every game out there, so my garage has every type of racket there is . Tried Bikram Yoga and got half cooked to death.

NOTHING worked. I had given up. And then I started to think what my friends do, of course they all ran. They ran like there is no marathon left untouched.

I started running the next day. This left my wife quite nonplussed. After all, she has tried to move me for the past 8 years and here I am, cursing at the weigh machine one evening and next morning at 6:30 am at 40 deg F, I was trying to run.

Google found me this excellent beginners running program. As a self respecting geek, I had to get my software and work-flow in place before I start to do any activity, so I experimented with various running software on the iPhone and settled on RunKeeper.

The first few days were hilarious and extremely painful.

I was barely trying to make the 60 seconds of running at a stretch. It is amazing how your lungs and heart adapt. Every run you feel it, you feel the difference. Every run was better, every step felt better.

Now, motivation and obsession come natural to me. I used to wake up at 5 am each Saturday, drive 50 miles so I can take photos of San Francisco at sunrise. These days even though I don’t take photos on Saturday mornings anymore, I barely can sleep beyond 5:30 am . Go figure.

So from the day I started, I have run every other day for the last six weeks. I have run in rain, I have run when it was 36 degrees outside. I was dressed like the Russians trying to save Stalingrad and looked like a complete fool, but still I ran.

And the results began to show. From the day I started, I have lost 5 6 lbs, dress fits very well, I almost cried when I had to move my belt hole to one inside . Very soon I was doing this:

If someone told me 6 weeks ago that I was going to run 2 miles without a break, I would have laughed me head off. Now, 5k run is all but certain within the next two weeks. My mind is thinking about a 10k run soon after that.

Using a tool like Runkeeper is incredible. It gives you instant feedback, allows you to share your runs – and that in way is incredibly motivating for your next run. Even better, using twitter search, I can see who else is using Runkeeper to run and watch them as well. A very narrow vertical search, but lots of fun.

The one completely unexpected benefit of running is how it alters your mood. I have been upbeat and energetic since the day I started running. Yes, the economy is still in the dumps, but somehow it doesn’t creep me out as much any more . Scott Adams thinks it is Biceps Femoris, others think it is endorphins. [I don't think it is endorphins for a 2 mile run ]. Whatever it is, it works.

I now understand why my friends run. It is incredibly freeing. It raises your spirits. It sets you free. It pushes your limits and each time you cross it, you feel better about yourself. And best of all, as Manohar puts it, ‘all you have to do is to put your shorts and shoes and put one foot in front of the other’. I don’t have to hide from the gym trainer any more. I put my shoes and off I go.

I finally get it. My friends aren’t crazy after all.

I probably will never run a marathon or half-marathon in my life, but a 10k run seems very possible before summer is out.

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I tried three different iPhone apps for this purpose. This is a quick summary of the functionality of these three apps. Oh, I ran the first week without an armband, then bought this one. For anyone attempting to run with the iPhone, there is only one way to do it – buy an armband.

1) the running gypsy

This was the first app I tried, a very simple app which effectively does its job. It shows your total time of the run, time for your current lap, average speed, current speed, average pace and current pace.

The buttons to start / stop a run and to start new laps are pretty big with no chances of accidentally hitting them. This app more than does the job. The primary downside of this app is there is no way to publish this online and to share this app with any one else. The app itself had no issues locking a GPS signal and was extremely accurate. Of course we can do better.

2) Trailguru

The next app I tried was Trailguru from the excellent guys who run www.trailguru.com. The app itself builds on top of what the running gypsy can do.

The screen is a bit busy. Trailguru also has laps. GPS acquisition was extremely fast and accurate. The app itself has a tab for a map which shows your current run, very nifty. Few downsides with this app are:

a) The distance shows the current distance run in your current lap. There is no way to see how long you have run from start. The odometer shows the total distance you have run ever with trailguru and is limited to round numbers (no decimals).

b) The screen is pretty busy.

However, the app has two very nifty features, a way to take photos along the run without having to lose your current run data and the ability to lock the screen to prevent accidental hits on the screen.

With one button click, you can publish the run to www.trailguru.com website. When published, you get an extremely informative web page like this one. You can create tracks and routes. Your run is also available to the general public. There is also a nifty way to replay your track. There is also an easy one button click to post that run to your facebook profile, which works as advertised.

Of course, you can also embed the run using iframes to your website.

Pretty much all I want in an iPhone app.

3) RunKeeper

The last app I tried was RunKeeper, I tried the free version. The Pro version adds voice cues and removes ads in the map view.

The GUI for RunKeeper is much simpler than TrailGuru. You get a start button. There are clear huge fonts that show your current page, overall speed, distance and total time. You lose the ability to start / stop laps though. A bonus bar chart shows your speed progress.

The app has a very nifty lock button which does something very unique. It rotates the screen to show even bigger fonts.

Of all the nice things the app does, this is priceless. When you are running with your armband, there is nothing more convenient than seeing your run statistics in landscape mode.

I do wish the app had lap modes as well, but the big screen and a little bit of math in my head gets me past the laps problem. I do wish their pro version has audio cues to support it. RunKepper’s support has been extremely good. I started a thread asking for this feature and I am hopeful to see this in the near future .

Once the run ends, you save the trip and the trip is automatically posted to the web site. The public link is something like this. The URL is pre-shortened with bit.ly (how cool is that) and you can set it up to post to twitter automatically. There is a way to post your data to facebook which works (even though the distance is not mentioned in the post, you have to add it as a comment to the link).

Of course you can embed the run as an iframe as well.

The public page is awesome since you can see your pace and elevation as a graph and you can run through your run to see where you slack and track it.

Awesome stuff. Runkeeper suggests you turn off Wi-Fi when you run for accurate readings, however, I did not find this to be a problem, I suspect in areas where the GPS lock is not easy to obtain, the phone falls back to Wi-Fi hotspot based triangulation, which could be not as accurate. In any case, leaving Wi-Fi on during the run has not been a problem for me so far.

In short, there is very little that is missing in RunKeeper. I do miss the laps feature from Trailguru, but the large fonts in RunKeeper make up for it. I do wish the audio cues in the pro version allow me to set the laps in some manner.

I do think Trailguru is driven more by trails – take photos of trails, share trails, create routes etc, and RunKeeper is focused on running. While the difference is minimal today, for running, I do expect RunKeeper to be the better tool to evolve into. I will buy the pro version sooner than later. I am very impressed by their support in their forum as well as twitter.

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