Learn ChiWalking® It is hard to run more gently than by walking! ChiWalking® emphasizes proper biomechanics of walking based on principles borrowed from T'ai Chi. ChiWalking® involves proper posture, using your core muscles, relaxing your arms and legs, and letting gravity help you. This approach makes walking easier and helps eliminate the aches of walking incorrectly. Book - (Sample text from the book) DVD AARP article Classes - see below Group classes are three hours. You'll learn the five step process of ChiWalking® : Get aligned - develop great posture Engage your core - use your trunk muscles to make walking easier on your legs Create balance - enjoy greater stability and let gravity help you Make a choice - focus on improving your walking form Move forward - make walking any distance a mindful, enjoyable experience, whether you're a beginner or a seasoned walker To ensure personal instruction, class size is limited. If you don't want to register online, please call 301-461-4010 or email gwen@rungently to register. $75 Private classes are broken into three sessions.  By learning one aspect of the form every week and working on it until the next session you build a stronger base and can incorporate each aspect of the form more fully. If you would like to set up individual instruction please call 301-461-4010 or email me at gwen@rungently.com. $150 Would you like a class to be taught in your community? If you are within reasonable driving distance of Rockville, MD, simply gather 4-6 of your friends and assist in finding the workshop location and you attend for free. If you live outside of the Metro DC area, I am willing to travel to conduct ChiWalking® Workshops. I've taught ChiWalking® in Toronto, Annapolis, West Palm Beach, and Bogota. You can e-mail me at gwen@rungently.com to discuss bringing ChiWalking® to your community.

August 9, Bethesda

Private group

Should you talk to your doctor before beginning an exercise program? Physical Activity Readiness form Source: Canada's Physical Activity Guide to Healthy Active Living, Health Canada

Walk for your brain:  In a Harvard study reported in 2004, women who walked at an easy pace (21 to 30 minutes a mile) for two to three hours a week did better on cognitive tests than inactive women. Source: Jennifer Weuve, Harvard School of Public Health http://www.usatoday.com/news/health/2006-01-16-study-dementia_x.htm Walk for your mood:  Walking helps depressed patients. Just 30 minutes of brisk walking can immediately boost the mood of depressed patients, giving them the same quick pick-me-up they may be seeking from cigarettes, caffeine or binge eating.

ChiRunning® and ChiWalking® Instruction in Maryland and Washington DC

"Race walker for many years Chi walking easier on painful knees. Race walking hard on knees." - Marilyn

"Absolutely everything you taught me is wonderful. Whenever I feel the slightest pain I change the way I walk and now I'm ChiWalking all the time. I had no idea you would help me so much." - Anna, Toronto

"You are a great listener; you adopt, empathetic & enthusiastic. Nice!" - Natalie, Rockville

"Really appreciated Gwen's upbeat, high energy. Best course I've taken in a long time. Excellent learning climate; each participant's issues taken seriously & considered." - Elaine, Cambridge, MD