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Right before I started running in Vibram Five Fingers last year I also read up on the Chi Running method developed by Danny Dreyer so I could adjust my running style. I quickly realized that one more piece of gear, a metronome, would be helpful, but I didn't want to buy a specialized item when I already had my MP3 player for audio. Thus, I decided to make my own MP3s. Here's how to do it.
Note: This uses a Mac. If you're a PC person, try and find someone who has a Mac to do this. It really doesn't take too long. Failing that, there's probably some good PC alternative or you could just use the included MP3s.
Note: This uses a Mac. If you're a PC person, try and find someone who has a Mac to do this. It really doesn't take too long. Failing that, there's probably some good PC alternative or you could just use the included MP3s.
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One of the key ideas of Chi Running is that your tempo for each foot is 85 - 90 strides per minute. My running tempo at the time was around 65 strides per minute. To help keep the pace (it's easy to slow down) it helps to have something to remind you to go faster.
The solution for me is to use my MP3 player I already had and just make MP3s that are at 85 - 90 bpm so that there's a beat for each footstep for one foot. After running with that for a bit I switched to 170 - 180 bpm so that there's a beat for each foot.
If you're just starting out, you'll want to work up to 85 bpm gradually.
I'm using Garageband on my Mac to make this. It's included in the iLife suite.
So, let's get started! Fire up Garageband and make a new loop track.
The solution for me is to use my MP3 player I already had and just make MP3s that are at 85 - 90 bpm so that there's a beat for each footstep for one foot. After running with that for a bit I switched to 170 - 180 bpm so that there's a beat for each foot.
If you're just starting out, you'll want to work up to 85 bpm gradually.
I'm using Garageband on my Mac to make this. It's included in the iLife suite.
So, let's get started! Fire up Garageband and make a new loop track.
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*ahem*
How do you like yours? And what models are those? I can't tell if they are Bakilas (what I have) or what.
(That sounded unintelligent.)
Also, they're bikilas, not bakilas. Your spelling makes me think of this guy instead of this guy. :)
But yeah, I do dig them :D
Also, the dropouts help me by forcing me to go solo.
When you go from 65 SPM to 85-90 SPM it can be helpful to increase slowly. Jumping from 65 to 85 in one day or week can create a lot of mental tension as the brain can be challenged to adust that quickly. Suggest to you (and anyone) to increase cadence slowly ... 65 for a week with the metronome, then maybe 70 for a week, then maybe 75, then 76 then 77, then 78, then 79 ... up until you get into the 85-90 range comfortably. ChiRunning is about relaxation, both physical and mental. And mental tension can result in physical tension. Another key ChiRunning principle is gradual progress. Steady progress gets you to the goal. Big (overextended) steps can put the forward progress at risk.
Here is a intro ChiRunning video you might find useful: - ChiRunning Simplified!, Efficient and Injury Free Natural Running Technique - http://www.eChifitness.com/chirunningsimplified.html
Enjoy, David.
Also, the point of dropping out the audio is so that the sound isn't always present. Every time it comes back in you can see how well you've been doing without the constant beat.