ChiRunning App Tips & Tricks
Look to this page to learn new and creative ways to use the features of the ChiRunning App. And, please let us know if there are any tricks you’ve tried that haven’t been mentioned here.
1. How to give the app as a gift (for iPhone users only): Search for the ChiRunning app in the iTunes store. Next to the app price, you'll see an arrow. Click that arrow and select "Gift this app." If you aren't already logged into iTunes, you'll be prompted to do so. Follow the instructions to send the app to your friend.
2. How to use the metronome settings: Go to “Start Guided Run > Guided Run > Metronome > Stride Rate.” Set the metronome to 170-180 bpm, then set the “Tempo” to:
a. Single beats: metronome beeps with every step
b. Every other beat: metronome beeps louder every other step
c. Waltz beat: metronome beeps louder every third step, thus highlighting alternate steps
If you’d like to listen to fewer beeps, here are your options:
a. Dividing your stride rate by 2 will give you half the beeps and will be the equivalent of 1-b above. (i.e. 180÷2= 90 bpm (you have to only listen to 85 bpm instead of 170, and you will match the beeps with the same leg every time)
b. Dividing your stride rate by 3 will give you one third of the beeps and will be the equivalent of 1-c above. (i.e. 180÷3=60 bpm (you have to only listen to 60 bpm instead of 180, and you will match the beeps with alternate legs in a waltz step… right, 2, 3…left, 2,3…right, 2, 3…left, 2, 3 etc.)
c. If your preference is to listen to even fewer beats, you can divide your stride rate by 5 and listen to only 36 bpm. ( i.e. 180÷5=36 bpm. I use this when I want to synch my breath rate to my cadence. I have one complete breath every 5 steps - breathe out for 3 steps and breathe in for 2 steps. i.e. out, 2, 3, in, 2…out, 2, 3, in, 2…etc.)
3. Tips for using the Chi Focuses: Go to: Start Guided Run > Chi Focuses
If you’d like to practice only Posture focuses (or any other single focus category) during a run, just click on the name of the focus group. ( i.e. Start Guided Run > Chi Focuses > Posture will show you 5 posture focuses you can practice before and during your run). If you select all 5 and don’t select any other focuses from other categories, you’ll be practicing only posture focuses. I suggest doing a monthly run where you focus on only one of the eight focus groups for a week. Then, move on to practice the next group the following week and so on until you’ve practiced all the focuses in every Focus Group.
4. If you’d like to custom design each of your 4 Run Types, go to: Start Guided Run > Run Type and choose which run you’d like to preset with focuses, metronome beat, Body Looseners and Post-Run Stretches.
Here are some focus recommendations:
Interval Run: In the “Interval” run selection the focuses are best used when set to repeat every minute. The best focuses are the ones using upper body and cadence. Practice doing short accelerations keeping a steady cadence while slowly increasing your lean and your stride length. The main goal is to learn how to increase your speed without increasing your Perceived Rate of Exertion…doing it all on technique.
Tempo Run: Start Guided Run > Guided Run > Run Type > Tempo > About Run Type.
In the “Tempo” run selection the focuses are best used when set to repeat every 3or 5 minutes. The best focuses are the ones using lower body, cadence and pelvic rotation. The goal of this run is to practice running at your projected race pace for 3-8 miles depending on the length of your event. Start slower than your projected race pace and finish faster than your projected race pace. Slowly progress your speed over the length of your run.
Long Slow Distance Run (LSD): Start Guided Run > Guided Run > Run Type > Long Slow Distance (LSD) > About Run Type
In the “Long Slow Distance” run selection the focuses are best used when set to repeat every 5, 10 or 15 minutes. The best focuses are the ones that allow you to relax and keep a very consistent level of exertion throughout the run, since it’s your longest training run. Conservation of energy is the name of the game here. Keep a consistent level of exertion by using your technique and always relax your body (especially your legs) as much as possible throughout. Your lean should be your main source of propulsion.
Custom Run: This can be a workout where you practice specific focuses you feel you need improvement with. Most runners’ favorite custom run is a hilly run where a lot of focus work is necessary in order to “flatten” all those hills and keep your effort level low, no mater what the incline is.
4. GPS update to the Android version: We've received feedback that the Android version of the app measures mileage incorrectly (short). We've corrected this. If you'd like to get the updated version with the correction, you'll need to delete your current version of the Android ChiRunning App first. Then, simply reload the Chi Running App and you should be good to go... with much more accurate mileage readings.