Sore Quads - Chi Running

Sore Quads

Posted by Danny Dreyer on Wed Jan 9th, 2008, 2 comments

If you’re feeling any soreness in your quads it can be due to several issues:

  • It is often due to bending at the waist when you’re running. (see pages 161 & 162 in the book) This will put undue stress onto your quads because they have to “catch” you with each foot strike. When you bend at the waist your feet naturally swing out in front of your body which then creates a heel strike, which is always a direct cause of tired quads. The best thing you can do for your quads is to always run with your center of gravity in front of where your feet are touching the ground so that your stride opens up behind you as soon as your foot hits the ground. If your foot lands anywhere in front of your body, you’re “braking” with each step and you’ll feel it in your quads.
  • You might also have too long of a stride which will cause the same result. Running with a shorter stride allows you to keep your foot strike under your body instead of in front of it.
  • You are also probably not rotating your pelvis with each stride. (see pages 179 & 180 in the book) Allowing your pelvis to rotate as you run is a great way to cushion the shock to your quads because much of the impact of your foot strike is taken by your pelvis, not by your quads.

Cheers – Danny



  • running,
  • injury prevention,
  • running injuries,
  • chirunning,
  • sore quads

2 CommentsLeave a comment below

Tony Pelosi Jan 9th, 2008 09:15am

Totally agree with bullet points 1 and 2. How much pelvis rotation are we talking about here? I’ve had runners with issues due to excessive pelvis rotation, but I’m assuming you mean a slight natural rotation. Thank you for spreading the word on proper run form, it’s amazing how many people still have no idea that there is such a thing a proper form and that you can improve it through practice!

maria crompton Apr 30th, 2008 11:33am

I have had the sore quad problem for almost 2 years now since my marathon.I am a new chi runner after attending the workshop a week ago, and am trying to focus on all of your points, so I’m really excited. Thanks to you and to Ben Boyd from San Diego, I just found out that I have been running wrong all this time,running with square hips and with a heel strike. I did have the same question, how much hip rotation is recommended,and how do I avoid bending at the waist? I am so thankful for Chi Running and confident it will help. I can’t thank you enough!

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