If you've been training with Chi Running, you're familiar with the concept of gears. Just like shifting gears on a bike, adjusting your lean and cadence in Chi Running allows you to control effort and pace without forcing it. But if you've also worked with VDOT pacing, you might wonder how these two systems align. The good news? They complement each other perfectly.
Understanding Chi Running Gears
Chi Running uses five gears to describe different effort levels:
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Gear 1: The easiest effort, almost like a brisk walk. You’re barely leaning forward, using minimal energy.
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Gear 2: A relaxed, easy running pace. Slight forward lean, steady breathing, good for long runs.
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Gear 3: A moderate effort, like a steady-state run. Noticeable lean, but still comfortable.
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Gear 4: Threshold effort. You feel the work, but it's sustainable for a limited time.
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Gear 5: All-out sprinting, maximum lean, short bursts of effort.
Understanding VDOT Efforts
VDOT, developed by Jack Daniels, breaks effort levels into different categories:
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Easy (E): A comfortable pace where you can hold a conversation.
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Marathon (M): A strong but steady effort, sustainable for long distances.
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Threshold (T): A comfortably hard pace, just below your lactate threshold.
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Interval (I): High-intensity running near your VO2 max.
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Repetition (R): Maximum intensity, short bursts of speed.
How They Line Up
Now, let’s match Chi Running gears with VDOT efforts:
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Gear 1 & 2 → Easy (E): Recovery runs, warm-ups, and cool-downs.
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Gear 3 → Marathon (M) or Threshold (T): Long runs or steady-state runs.
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Gear 4 → Threshold (T) or Interval (I): Tempo runs or VO2 max efforts.
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Gear 5 → Interval (I) or Repetition (R): Sprints, strides, or race-effort surges.
This comparison shows that both systems help you train smart, but Chi Running gears focus more on body mechanics and efficiency, while VDOT gives you physiological benchmarks. Using both together can help you find the right balance between effort and form, reducing fatigue and improving performance.
Want to Apply This to Your Training?
If you're a runner looking to refine your pacing, improve efficiency, and train smarter, I’d love to work with you. Whether you're focused on Chi Running, VDOT pacing, or a mix of both, I can help you tailor your training to meet your goals. Let’s take your running to the next level—reach out today and let’s get started.