An easier way to run further And faster

 
 
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welcome to runtown

 

Runtown is a school for runners of all abilities – including beginners. Using ChiRunning® technique you will spend less energy for running and walking, and you will reduce impact on those body parts that are hit by running injuries (from your feet to lower back). At first you will run easier, and then further and faster.

RunTown addresses different needs or goals of runners and walkers and all those who aspire to become either!

 

 

Why should we learn how to run?

 

Indeed – why learn something that anyone can do? You just move a little faster and that's that, you're running.

Well, yes, you do run – but how far and how fast? And how do you get up from your bed next morning or how do you walk down the stairs? Why does practically every runner sooner or later experience some running related injury, usually a fairly persistent one?

You've guessed it: because of a wrong running technique. We were born for either bursts of dead-or-alive speed or to outlast our prey in a long run across the wild – but it was ages before we spent the larger part of our days sitting. Non-runners can't imagine running for 30 minutes, let alone an hour or more, but in fact it is much harder to sprint for your life across mere 50 meters. Please, do not test this without an at least 15 minute warm-up from top to toe!

We therefore need to (re-) learn how to run, because otherwise running often leads to chronic injuries which allow little or even no progress – or even bores some thrill seekers. But every runner knows that running is (just maybe) boring only until you speed up – and that the problem is that speeding up with a wrong technique causes injury.

 

 

Why should we learn how to run – in Ljubljana?

 

For two overwhelming reasons: the first is an unrivaled mix of running terrains which include track, hills, dirt and forest trails, all within walking distance – and within an hour's drive there’s a total change of scenery to either Alpine paradise or Mediterranean magic.

On top of that, Ljubljana is a small enough city to be manageable on foot, yet as a nation's capital it punches way above its size in terms of traditional or contemporary culture and other urban niceties, such as riverside bar hopping and many cozy and affordable restaurants, not to mention decent shopping.

Ljubljana guarantees great vistas and countless comfortable places for entertainment or relaxation in architectural styles from classical Roman and medieval and baroque all the way to early 20th century mystical eclectics of Jože Plečnik and current restyling after modernism's excesses.

Learning ChiRunning® in Ljubljana is both a (very) active holiday and an inspiring city-break. Ljubljana has become a tourist hot spot recently which means that it is easily reached by plane and that it offers a complete range of accommodations, including cozy hostels and local lets in the very heart of the city.

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Road distances

Venice: 240 km

Munich: 410 km

Vienna: 380 km

Budapest: 460 km

Zagreb: 140 km

Belgrade: 530 km

Sarajevo: 540 km

Split: 470 km

 
 
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about you

 

We are all different, both as people and as runners, too. And ChiRunning® is such a great running technique especially because its range allows everybody to match the learning and/or perfecting of their running to her or his current situation – either everyday demands or terrain or racing challenges.

Consider these reasons to relearn how to run with us, if you are a beginner, runner with issues or a runner with ambitions.

 

beginners

If you start running by learning ChiRunning®, you will probably save yourself many weekss or even years of being grounded by a running injury. You will learn how to walk and run using a system that prevents wrong motion patterns which demand bigger energy expenditure and often lead to injuries.

In sports a ratio of 1:4 applies to learning a new technique: it means that the new one will become automated only after 4 times as many repeats as the previous one. If you have therefore run one thousand kilometres with a wrong technique, your body will need four thousand to fully eliminate it.

ChiRunning® is also great for beginners because of its principle of gradual progress: first posture, then walking, and only then running. And in running it is first technique, then distance and only then speed. If you are content with walking and trekking, great: a major part of the base course is dedicated to posture and the ChiWalking® technique that gives you all you need for a varied and efficient outdoor exercise.

ChiRunning® base course is designed in a way that even those who have not been physically active can take part. However, we strongly recommend consulting with your doctor first.

 

runners with issues

Experience of hundreds of thousands of runners from all over the world and an increasing number of scientific studies prove that ChiRunning® is a very safe technique that eliminates most chronic injuries which develop due to the wrong running technique.

If you are prone to any of the typical running injuries (lower leg, knee or lower back problems), there is a high probability that switching to ChiRunning® will lead to their elimination.

It means you will be able to train more and better which leaves you more room for both more efficient time management in your everyday life as well as for your performance improvement. They are both connected to overall feeling good in and of yourself, too.

Even in case of minor injuries due to eventual overload or other causes – ChiWalking® (learning which is a part of the ChiRunning® Base Course) lets you enjoy varied and effective exercise outdoors.

It is even possible to take part in the Base Course while nursing a minor injury. However, we strongly recommend that before taking the Advanced Course (that includes running at speed as well as up and downhill) you treat your injuries to a state in which running does not cause you pain.

 

runners with ambitions

It is very common that a majority of regular runners set other goals apart from health and fitness: to run a certain distance or meet a time target, maybe even reach a competitive goal or finally decide a long running rivalry.

It pays to bear in mind when sketching such plans that more running and more power may not be the only way. To begin with it makes sense to consider not only how to become faster, but also whether your current style is not actually preventing you from going faster? If you look for ways to speed up without first eliminating existing limitations, it is as if you wanted to drive your car faster, but kept on braking at the same time.

 It is highly probable that you would experience significant progress already by eliminating technical deficiencies, but in any case your training will become more efficient and safer with sounder technique – many sports injuries can be traced to practice overload springing from desire to outperform technique and current ability.

 ChiRunning® Base and Advanced Courses teach you skills and tools for evaluation of your current technique and ability, and upon completion you can realistically plan your agenda of minor and/or major improvements, depending on your ambition and time constraints. We will be happy to work with you on these plans and there are also many additional resources at www.chirunning.com.

 
 
 

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about us

 

 

Runtown

Is a running school for those who do not seek trendy formulae but an inspiring interdependence of mind and body: a body without the mind is immovable, and a mind without the body simply does not exist.

Runtown's founder Boštjan Tadel was a writer and newspaper editor and long time recreational runner with a chronic Achilles tendinitis. He was trying to find a therapy for more than a decade, but nothing worked for long until he tried ChiRunning®. After that he was able to run pain-free and faster, too – mostly because this safe and more efficient technique permitted him to train better.

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After this almost miraculous, but actually perfectly rational transformation I was inspired to share this revolutionary technique with other runners. During my endless issues with permanently hurting Achilles tendons I kept meeting countless runners who were dealing with similar problem either because of chronic injuries or non-satisfying results – mostly with both as injuries are the main cause of insufficient training.

From childhood on I carried in my physical memory the feeling of extraordinary happiness while sprinting at full speed when for a few ecstatic moments it seems as if you are flying. During those years when I was exploring ways to cure my tendinitis, I did not dare accelerate to the full. Now this fear has gone, and I am regenerated much faster after long runs, too. In speed sessions I run all out without fear, and it really feels like flying – it still seems like flying!

 

Boštjan Tadel, among Slovenia's fastest sprinters in his teens, has an athletics coaching certificate (issued jointly by the Athletic Federation of Slovenia and the Faculty of Sports at the University of Ljubljana), and during 2016-17 he has become a ChiRunning® Certified Instructor after having studied with technique's inventor Danny Dreyer at his base in Asheville, North Carolina.

Boštjan was editor-in-chief of life-style, marketing, and arts magazines, and several of his plays were produced either for the stage or radio. Prior to his media career he was an advertising copywriter. With his wife Vesna he is a proud father of two (almost) adult daughters.

chirunning®

Allows a runner to run easier and further and faster. Easier does not equal less work, though: better technique translates into less physical effort, but technique is controlled by the runner's mind. Obviously every human motion is led and co-ordinated by the mind, but the purpose of ChiRunning® is to make this a conscious process leading to the most efficient and least harmful movement

The starting point of ChiRunning® is the optimal use of our anatomy in co-operation with two major natural forces: gravity and the force of the oncoming surface. It results in motion that requires very little effort and has been proven to eliminate most of even the most persistent chronic injuries*.

ChiRunning® has been developed in the USA at the turn of the millennium by ultra runner Danny Dreyer. He has now been teaching it for almost two decades, and has written three books about it. ChiRunning® has been growing in popularity in America constantly, but it has only recently made its way to Europe. RunTown is the only one to teach it in Slovenia.

ChiRunning® is based on tightly knit influences by traditional Chinese martial art T'ai Chi and Western anatomy and physics. Following two key principles of alignment and relaxation Dreyer came up with four basic elements of his technique:

    — straight posture from ankles to shoulders,
    — heel lift by the body's core muscles,
    — improved arm swing and
    — leading with dantien.

The concept of dantien bridges Western and Chinese traditions: in Chinese it is the body's energy center, and in Western it is the center of its mass. It is the same point, a few centimetres below the navel and inside body's core. The name dantien makes more sense in relation to running, because the conscious movement of the center of mass leads to movement with a minimal energy use. This means that dantien is in fact an engine at the core of our body, and therefore a transformer of energy into motion.

Like every sport running takes time to master: Danny Dreyer considers ChiRunning® not only a technique, but a practice, and so even after twenty years he is still perfecting his own running form. Such humble approach is familiar from Asian martial arts in which grand masters even in their advanced age display a formidable degree not only of skill, but above all of purpose of their practice. In martial arts it is self-defence, and in amateur sports it is preservation of overall health and mobility with simultaneous exercise of both body and mind.

In theory a practice never achieves perfection – but in real life the basics of ChiRunning® can be taught in a few hours: the base course takes 4 hours, and the advanced one as well. After learning the technique's basics you can use your skills for designing your own personal programmes with specific goals (run a distance, improve personal best etc.), and all runners who have completed the advanced course are invited to specialized programmes.

 

* ChiRunning® is not a magical therapy that would have the same effect on all, but according to the study by the University of West Virginia, it has helped more than 90 % of runners to get rid of injuries and to better running performance.

 

 

 

 

 

 
 

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COURSEs

 

 

base course

A course of 8 lessons takes 4 hours. It can be divided into four 60 minutes classes or three 1 hour and 20 minutes classes – either weekly or over a weekend or even as a half-day workshop. Because of the ChiRunning® principle of gradual progress, we recommend going slow, that is we suggest you try to allow some time between lessons.

After the end of the course students get a booklet with exercises to work further on your technique and a written personal recommendations for short- and midterm practice to improve your running form and training regimen.

All programs are limited to 8 students which guarantees a high level of personal attention.

At the beginning we film all students and discuss differences between ChiRunning® and conventional running (lesson 1). It is followed by the crucial lesson on posture, the anatomy-friendly set up of your body (lesson 2), both in running or walking and your everyday life, too.

 Next two lessons are dedicated to relaxation of your legs and learning to make use of gravity for an easy and energy-efficient movement (lesson 3). It results in using your legs only for support, while the propulsion is generated by gravity. This technical base is learned at very slow walking speed, and along the way you learn the ChiWalking® technique, too (lesson 4).

Before transition to running (lesson 6) we examine the arm work (lesson 5). Because of correct posture and lean forward – for taking advantage of gravity as a propulsion source – the key arm and leg swing is to the rear. It is necessary to balance the body's forward lean. What may seem unusual at first, is actually a way to easy and economical movement. And in practice it is much easier than in theory :)

 The conclusion of the Base Course is an introduction to different running (and depending on students' interest walking) speeds. You will learn to use 4 gears (lesson 7), and in the final lesson 8 you will be introduced to an extensive list of focuses, technical exercises for continuous improvement of your ChiRunning® and ChiWalking® skills.

 
 
 

advanced course

A course of 8 lessons takes 4 hours. It can be divided into four 60 minutes classes or three 1 hour and 20 minutes classes – either weekly or over a weekend or even as a half-day workshop. Because of the ChiRunning® principle of gradual progress, we recommend going slow, that is we suggest you try to allow some time between lessons.

After the end of the course students get a booklet with additional exercises to work further on your technique and a written personal recommendations for short- and midterm practice to improve your running form and training regimen.

All programs are limited to 8 students which guarantees a high level of personal attention.

Advanced Course begins with introduction to cadence (lesson 9), another important difference between ChiRunning® and ChiWalking®. Cadence, a number of steps you take in a minute, stays the same in running as your speed changes, but in walking it changes with speed. You will also learn the use of metronome as a precision exercise tool, and then we will show you the most efficient breathing technique (lesson 10).

Running gentle (»runnable«) and steep hills (lesson 11) covers more than a single lesson, because it brings together everything you will have learnt by now. It is also a great opportunity for practicing pelvic rotation (lesson 12), a tool for lengthening your stride and thus increasing your speed. And you can look forward to breaking many ChiRunning® rules required by steep hills.

An efficient practice session starts by warming-up exercises called body looseners, and ends by targeted stretches (lesson 13). Most would be familiar to you, but we point out the importance of going through the whole set every time. Then we kick in the turbo charge with the Y'Chi tool (lesson 14) and other techniques for fighting fatigue and energy depletion.

Advanced course concludes with another filming of students who can monitor their progress and get an idea of how to proceed (lesson 15). To assist you in your future practice we make you run all-out for 6 minutes (a basis for a very efficient speed exercise) which will serve as a benchmark for your conditioning and technical progress. Finally we discuss your way forward and strongly encourage a gradual progression (lesson 16) which means work on form first, then distance, and finally speed.

 
 
 

specialized and race programs

We are happy to provide personalized training programs for clients who have taken both base and advanced courses and decide to further their immersion in ChiRunning.

 
 
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schedule

 

Classes in Ljubljana are usually given at the edge of the city center, on the lower level of a double Fabiani bridge at the Roška cesta. The upper bridge shields from both rain and the sun, and within minutes we can get on a track and the Castle hill. It is close to many hotels and hostels, and has ample parking opportunities.

If you don’t find a slot that suits you, contact us and we will find one together – or create a new one!

All courses are limited to 8 participants – apart from race clinics that are limited to 4.

 
 
 

Base program

+ 8 week beginners’ race prep

Sep 3 - Oct 27, 2019

In association with Sports Center Tabor, Ljubljana

3 sessions per week

ChiWalking/-Running technique

Endurance building

Core-strength exercises





half-day Advance program

 

> Istanbul, Belgrade Forest

Sunday, May 6

12.00-17.00

 

 



2-day special Base program – BEGINNERS

WITH GUEST INSTRUCTORS FROM US & OZ!

 

> ATTENTION - different location!

Ljubljana, Moderna galerija (Cankarjeva ulica 15)

SPECTACULAR VALUE - TAKE ADVANTAGE OF IT!2-day special Base program – BEGINNERS

WITH GUEST INSTRUCTORS FROM US & OZ!

 

> ATTENTION - different location!

Ljubljana, Moderna galerija (Cankarjeva ulica 15)

SPECTACULAR VALUE - TAKE ADVANTAGE OF IT!

Wednesday, Aug 1

17.30-18.45

Friday, Aug 3

7.00-8.45

 

This is where we meet (lower level of Fabiani's bridge) unless arranged otherwise.

 
 
 
 
 

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prices

 

Base or Advanced Course only

89 €

Opening discount

(up to September)

59 €

 

 

Both Courses (within a year)

149 €

Opening discount

(up to September)

99 €

 

 

ChiWalking only

59 €

Opening discount

(up to September)

39 €

 

 

Prices include teaching, water, fruit and nuts, and booklet with technical focuses, plus warm-up, stretching and core-strengthening exercises.

Payable before the start of the course.

In case of cancellation transfer to another course within a year is allowed.

Refund only with medical confirmation.

 

 
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contact

 

If you are a runner who cannot get rid of injuries or are stalled in your progress - like I used to be - it is most likely because of a wrong technique.

If you are a beginner and wish to do it right from the start, by learning ChiWalking and ChiRunning you will make a swift and safe progress towards a fantastic destination.

And if you just want to be lighter on your feet and more focused in your movements, Chi will add spring to your step and energy to your leg and arm swings.

We humans were meant to move on our feet. ChiWalking and ChiRunning were designed to let us relearn how to do it and how to immensely enjoy it.

My scheduled classes begin in March, to book now or for any questions, please write me an e-mail or call or text. Thanks in advance and see you soon!

 

T +386 31 654 344  |  E bostjan@runtown.run