http://www.oerlopen.nl/index.php?pag=home&inh=home Laatste berichten http://www.oerlopen.nl/index.php?pag=home&inh=home&art=1140 Een korte samenvatting van wat ik beschouw als echt gezond eten, een gezonde levensstijl en fitness: Evolutionary Fitness ontwikkeld door Arthur De Vany:(72 jaar overigens!)
Maar pas op! Dit zijn geen stikte regels. Alles wat je giet in strikte regels en schema´s wordt doods. Wat ik vooral geleerd heb van Art is variatie, onregelmatigheid, chaos, kortom: leven vanuit stochastische principes.
Een ander leuk artikel in dit verband vind je hier ("Exercise is abnormal and boring; can we play?"). Oerlopen is dan ook running in fractals. Oereten is nooit elke dag hetzelfde, betekent geen calorieën tellen, nooit op dezelfde tijden eten elke dag. Oereten betekent ook af en toe vasten op onregelmatige tijden. Alweer nooit volgens een vast schema, altijd intermittent.
The fundamentals of Arthur De Vany´s diet are: get rid of processed and some other carbs and packaged foods, and eat meat and at least two vegetable meals. - Cook by color and texture so that meals look beautiful. If you´re busy, it´s OK to skip meals. You don´t have to have three meals a day. Snacks on nuts or celery. Drink plenty of water. Also drink tea, coffee and a little wine.
Carbs: Avoid bread, muffins, bagels, pasta, rice, potatoes, cereals, vegetable oils, beans and anything in a package: empty, high-calorie foods with a high carbohydrate content.
Flavour: To add flavor to your food, De Vany recommends you use fresh ingredients like basil, garlic, parsley, rosemary, spring onions, avocados and nuts, and use various oils, such as olive oil.
Fruits: De Vany says his focus is on melon and red grapes. Fruit juice is out.(too much fructose=fattening). He has one or two fruits with most breakfasts, and then a piece with other meals every now and then.
Vegetables: Eat lots of fresh raw, steamed, sauteed or grilled vegetables. Never frozen, canned or packaged vegetables.
Protein: Eat plenty of meat, such as ribs, steak, bacon, pork loin, turkey and chicken. Seafood, and eggs are good options too.
 
 

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Video Courtesy of KSL.com http://www.oerlopen.nl/index.php?pag=home&inh=home&art=1135 Vandaag (3-2-2010) gelopen zonder iets te doen: niet ingrijpen, niets veranderen, niets verbeteren, geen doelen. Het is heerlijk het lichaam zelf te laten bepalen hoe en wanneer en waarheen het loopt. Ik ben me wel bewust van allerlei gedachten tijdens het lopen over hoe ik moet lopen, maar daar blijft het bij: ik doe er niets mee! En dan is het verbazingwekkend wat het lichaam doet, hoe het loopt, waar het je heen brengt. Ik geloof volledig in mijn lichaam, dat mijn lichaam precies weet wat goed lopen is, daar hoef ik niet tussenbeide te komen. Het is zo leuk waar te nemen welke impulsen er zijn van het lichaam: sneller, langzamer, rechter op, links af, rechts af, door de neus ademen en dan weer niet, wandelen, kijken naar een hert....en beseffen dat dit geen methode is om iets te bereiken, want dan zou je toch, stiekum via de achterdeur weer ingrijpen. Nee, het gebeurt. Het enige wat "ik" doe is waarnemen, dat heb ik besloten, verder besluit ik niets.
 
Als je dit niet kunt volgen: geeft niets....ik heb er van genoten! http://www.oerlopen.nl/index.php?pag=home&inh=home&art=1134


Zo, hardlopen op blote voeten is nu "salonfähig" geworden, zelfs het gezaghebbende blad Nature heeft er een hoofdnummer aan besteed met een foto op de cover. Zie: http://www.nature.com/nature/journal/v463/n7280/covers/index.html Tja, de filosoof Schopenhauer zei al: ""Elke waarheid doorloopt 3 stadia. Eerst wordt ze belachelijk gemaakt. Dan wordt ze hevig bestreden. Tenslotte wordt ze vanzelfsprekend aangenomen." Arthur Schopenhauer ("Ein neuer Gedanke wird zuerst verlacht, dann bekämpft, bis er nach längerer Zeit als selbstverständlich gilt.") http://www.oerlopen.nl/index.php?pag=home&inh=home&art=1133 A modified paleolithic diet that can improve your health by duplicating the evolutionary metabolic milieu. (Written by Dr. Kurt Harris )
And if you´ve enjoyed this article, listen to this excellent interview with him by Jimmy Moore.
How do you do it?
Here is a 12- step list of what to do. Go as far down the list as you can in whatever time frame you can manage. The further along the list you stop, the healthier you will be. There is no counting, measuring, or weighing. You are not required to purchase anything specific from me or anyone else. There are no special supplements, drugs or testing required. 
1 Eliminate sugar (including fruit juices and sports drinks) and all flour
2 Start eating proper fats - Use healthy animal fats to substitute fat calories for carb calories. Drink whole cream or half and half instead of milk.
3 Eliminate grains
4 Eliminate grain and seed derived oils (cooking oils) Cook with butter, animal fats, or coconut oil.
5 Get daily midday sun or take 4-8000 iu vit D daily
6 Intermittent fasting and infrequent meals (2 meals a day is best)
7 Fruit is just a candy bar from a tree. Stick with berries and avoid watermelon which is pure fructose. Eat in moderation.
8 Eliminate legumes
9 Adjust your 6s and 3s. Pastured (grass fed) dairy and grass fed beef or bison avoids excess Omega 6 fatty acids and are better than supplementing with 0mega 3 supplements.
10 Proper exercise - emphasizing resistance and interval training over long aerobic sessions
11 Eliminate milk (if you are sensitive to it, move this up the list)
12 Eliminate other dairy including cheese (now you are "orthodox paleolithic")
If you can do step 1, that is about 50% of the benefit and alone a huge improvement on the standard american diet (SAD) By about step 6 you are at about 75% , by step 9 about 80% and at 10 you are at 99% for most people.
Here is the skeleton of the theory:
Insulin is a phylogenetically old hormone. It is a biological messenger that in excess, is metabolically saying the following to your tissue and organs: "Go ahead and store energy, and go ahead and mature, reproduce and die." Excess insulin in humans is linked to diabetes, alzheimer dementia, metabolic syndrome, obesity, coronary disease and cancer.
We did not evolve under conditions of insulin excess. Food was intermittently available and not superabundant like today. Scarcity and famine were frequent everywhere until recently in evolutionary time. Preferred foods were available year round and dense in calories and nutrients. Animal products, including organs and bone marrow of mammals, fish, and invertebrates (insects) were the preferred foods, supplemented by edible plants (not grains) until the dawn of agriculture. Fruit was seasonal and not yet bred for maximum sweetness. Food was eaten less frequently, had lower carbs than the typical american diet which is about 60%, and was supplemented by often involuntary periods of intermittent fasting and lower calories overall.
We are not adapted to chronic hyperinsulinemia. 
We are also not adapted to eating grass seeds, to which we have been significantly exposed for only about 10,000 years. They contain molecules that are specifically designed to discourage consumption, as well as other problematic chemicals.
The diet is not about eating exactly what "cavemen" ate, or killing your own food. It is solely about duplicating what I believe are the key elements of the internal hormonal metabolic milieu that we evolved under from especially less than 1 million years ago to about 10,000 years ago. This is likely to be achieved not by eating specific things, but more by not eating specific things.
Calorie restriction is a severe, uncomfortable way to have low insulin levels and if calorie restricted (starving) your insulin levels can be reasonable even if your carb percentage is high. However, with calorie restriciton you can get muscle wasting, fatigue and weakened immune function. In animal models, calorie restriction increases longevity substantially. Remember the metaphorical message of insulin? It says, "Mature, Reproduce and then Die". This message is attenuated by having low insulin levels.
Is there another way to live in a world of abundant food without being hungry all the time, yet avoiding the risk of immune dysfunction associated with eating grass seeds that cannot even be eaten without mechanical processing and cooking ? 
Yes, you can work your way down this list.
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
  http://www.oerlopen.nl/index.php?pag=home&inh=home&art=1132 Dit berichtje van Dr. Strunz geeft weer een hele andere betekenis aan oerlopen!
 
Een citaat daar uit:
"Und das beweist Prof. Mc Allister sehr eindringlich. Er hat 20.000 Jahre alte Fußabdrücke von Aborigines (Australien) vermessen und bewiesen, dass die Männer mit einem Tempo von 37 km/h Tiere gejagt hätten - auf Lehmboden! Ohne moderne Laufschuhe und Spikes. Ohne moderne Trainingslehre. Einfach so. 37km/h!
Heißt also, dass die einen hochtrainierten Usain Bolt mit seinen 42 km/h (einige Sekunden auf der Tartanbahn) locker überholt hätten."
 
Een interview met Prof. Mc Allister staat hier. http://www.oerlopen.nl/index.php?pag=home&inh=home&art=1130 Hardlopen kun je beter doen op blote voeten dan op hardloopschoenen. Dat blijkt uit Amerikaans onderzoek.

© Inertia Stock
De hardloopschoenen beschermen wel je voeten, maar lopers die hun enkel-, knie- en heupgewrichten willen beschermen kunnen beter blootvoets gaan rennen.
De druk op je gewrichten door het lopen op sportschoenen zou zelfs groter zijn dan door het lopen op hoge hakken.

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De onderzoekers pleiten dan ook voor hardloopschoenen die wel de voet beschermen, maar waarbij het verder lijkt alsof je op blote voeten loopt.De resultaten van het onderzoek zijn gepubliceerd in The journal of injury, function and rehabilitation. http://www.oerlopen.nl/index.php?pag=home&inh=home&art=1129
http://www.oerlopen.nl/index.php?pag=home&inh=home&art=1128 From the Journal of Hygiene and Herald of Health uit het jaar 1895
 
If you feel the need of running have the courage to do it and you can soon persuade others to join you.If you must have company:children at least will be always glad to accompany you... Wear knee breeches woolen stockings and low running shoes or better still wear no stockings and no shoes whenever the weather will permit. There is wonderful comfort in a bare foot as everybody knows. Contact with the earth is healthful. And in summer after a rain or in the dewy morning how refreshing a running foot bath through wet grass. Even in winter a short run barefooted through the loose snow may be made perfectly safe for those who have taken the right training producing a warmth and glow in the feet which will last for hours. Never race for prizes or run against time or compete for anything. Avoid over strain. Don´t make work of your sport. Leap and bound down hill and you will find it jar you much less than straight running.  Run up hill zigzag. Stop whenever you feel any discomfort get your wind and then run again. By constant practice a man could run as long as he could walk. In some places in the Orient outrunners and footmen accompany carriages and keep up with the horses. In the bardic chronicles of Ireland we read of the horse boys running all day by the side of the tourist ready to be at the bridle whenever the master halted. And wonderful tales travellers tell us to day of runners in Mexico Japan Africa.The runs I recommend are through the dewy meadows of morning over the hills of afternoon or through the aisles of forest temples runs with an easy breath a light foot and a gay heart. You may not like Selkirk become able to run down wild goats but you can at least run down your avoirdupois (body weight) run up your spirits and run out if not outrun your doctor. http://www.oerlopen.nl/index.php?pag=home&inh=home&art=1125 Nothing in biology makes sense except in the light of evolution
Long before we had experts to tell us how to train or what to eat, our Stone Age ancestors were enlisting their own form of health and performance regime based on Primal Instincts.
For a lesson in Stone Age Sense that illustrates how important it is to connect with our bodies on an instinctive level we must look at the principles behind Evolutionary Fitness.
Dr. Art De Vany a Professor of Economics at the University of California in Irvine and noted author has published numerous books and articles on various topics including the principles of evolutionary fitness. His own lifestyle is modeled on hunter gathers from 40,000 years ago and at 72 years of age and between 7-8% body fat he exemplifies the attributes of applying such principles. It was his ground breaking essay Evolutionary Fitness, a mixture of the high tech with the Stone Age that started people talking. Now Dr. De Vany has released a DVD with more than 7 hours of lectures and discussions which utilize modern research on gene expression, metabolic networks, muscle physiology, complex dynamical systems tools, and chaos to distill principles for healthy and successful living. As an avid athlete all his life Dr. De Vany has found no reason to slow down and insists nor should anyone else!
I believe you became interested in metabolism after your wife and son were diagnosed with diabetes, how did it lead to a study of pre-historic nutrition and fitness behaviors?
Yes, my interest in metabolism was triggered 30 years ago when my 2 year old son developed type 1 diabetes. This is different from the type 2 diabetes which is primarily caused by obesity, which led some to call it diabesity. I had to learn how to keep my young son well. Later, about 15 years, my wife developed type 1 diabetes as well. We had been too closely following the advice of various doctors and my son had had some difficulties. I renewed my efforts and began testing my wife’s blood glucose levels following meals. I soon learned what foods drove her blood glucose (BG) up and which ones did not.
I also knew that the present dietary recommendations for diabetics were completely different from those of just 30 to 50 years ago.
In the late 1800s and even 2000 years before, most doctors and folklore blamed diabetes, the failure to metabolize sugar and the craving for it with constant hunger and sugar in the urine, on the consumption of sugar or simple carbohydrates. Hunter gathers, Eskimos, Kalahari Bush men, the American Indians and nearly all primitive people were known to not suffer diabetes. I found that our blood sugar testing had already eliminated virtually all the pasta, potatoes, rice, beans, soft drinks and sports drinks, manufactured sauces and condiments and other things that people think of as a normal modern diet. They are not “ordinary” from an evolutionary perspective; they are very recent.
Dr. Schweitzer, Dr. Price-Potenger and many other pioneering doctors who treated “primitive” cultures reported the almost complete absence of cancer, colitis, varicose veins, heart disease, obesity, high blood pressure, and other “modern” ills in these healthy long-lived and fit people. The natives outlived the foreign pioneers who lived nearby. They became ill only when they began to consume the foods brought in to feed the European, American or other foreigners who came from more modern civilizations. Reading of the physical beauty and prowess of these hunter gathers and of the extent to which they retained their health and fitness throughout their lives was so inspiring I began to work on their activity patterns and how it integrated with their eating patterns and the foods they consumed. Tying this in with my knowledge of muscle physiology and chaos theory led directly to the principle of power law variation, one of the key elements along with gene expression in my approach.
 
What Stone Age principles have you identified as being most influential to our health and functionality?
1.     Stone Age eating from plant and animal sources, with the almost complete absence of simple carbohydrates is a first principle. I had verified this with my son and wife for our research had led us to the same diet principle. Now that nutritional science has lost some of its political correctness the research is flowing in regarding the harm of simple carbs and high glycemic index substances, they are hard to call food, in human metabolism.
2.    Acute rather than chronic stress. The “fight or flight response” was not uncommon during the Stone Age but it is brief and intermittent, not chronic. Acute stress brings adaptations. Chronic stress tears us down. Modern humans live with too much low grade, constant stress, which is destructive. They do not have enough acute, adaptive stress.  Selye called this eustress or good stress.
3.    Natural variation of activity and food intake. A natural variation of activity is one that mimics the dynamics of wild animals and hunter gatherers. There is an intermittence in natural activities which is described by a power law; there is much rest and languid activity and play with bursts of intense effort. There is no meaning to an average in this; variation occurs over all scales or sizes of activity. Modern life is one of compressed variation; sitting in an office doing spread sheets for hours on end is too routinized. We can do it and must to earn our living. But, we should not carry this industrialized approach over to our other activities or eating patterns.
4.    Carrying the natural variation over to eating, intermittence means that food intake should not be routine. Three square meals a day will cause an upward drift into obesity. The same food intake, done intermittently will not.
5.    Activity. Playful exercise is not an intervention. We inherit the active genotype from our ancestors. It is what our genes are adapted to. Healthy gene expression is produced by natural foods similar to those of the Stone Age, intermittent eating and hungry periods, and varying activity with some bursts of intense activity. These are essential to the Active Genotype.
 Translating this into modern day circumstances how can the average person best assimilate these principles (especially for people who aren’t athletes or don’t frequent the gym)?
These principles are readily carried over into a peaceful and productive life. Think of the power law variation as the 20/80 principle: 80 percent of your results come from 20 percent of your activities. This is true in our work and in our exercise. It is also true of the people we know and of those we learn to love. It is true also in investment. With respect to exercise, just find a few things you love to do and add some episodic intensity to the activity. Do bursts of more intense effort mixed in with easy and other efforts. Tennis is a good example of a power law sport, but doing it all the time on a hard court can cause damage.
You once stated that “the primal characteristic of humans is they are omnivores and that they are highly adaptable” however one of the concerns with patterns in modern eating is how we have not evolved on a genetic level to adjust with the change in resources (as of the agricultural era) what prevents us from adapting to a different food source?
We can alter our gene expression through what we eat, but not our genes. On a genetic level, we are completely unsuited to the modern diet which is so high in sugar and simple carbohydrate. They trigger a burst in the reward centers of the brain and damage our metabolism. We now eat about 180 pounds of sugar a year. Our ancestors ate zero.
For those who choose to prescribe to a vegetarian diet can the principles still be applied to their benefit and what would they need to do differently in-order to get achieve this (supplements)?
The only advice I have for vegetarians is to stop. Be an omnivore. Eat a bit of everything. Eating is not a religion. Too many vegetarians I know are driven to eat junk because they eat far too much simple carbohydrate to get some flavor. A potato chip is not a vegetable, yet I see the vegetarians eating them.
Had we been designed to be vegetarians, we would have huge stomachs, massive jaws, and have pointed head because a crest on the skull is required to anchor the massive jaw muscles required to be a vegetarian. We would, on the whole, look more like gorillas than humans. And function like them too.
 
You advocate food deprivation as a useful method of activating growth hormones and negating the effects of too much insulin in the system, how does this principle work (could provide an example of your own eating patterns)?
I eat when I am hungry, not in a pre-programmed way. I skip meals with no regret and find I work out and work better a bit hungry. Research clearly shows that intermittent caloric restriction is healthful. It is also the natural way. You can eat later to satisfy your hunger, which will be a bit elevated after, say, skipping a dinner.
Would you consider this a more efficient way of sparing muscle and gaining lean mass than taking supplements or post-workout shakes?
Post-work out shakes are pretty awful. They are loaded with simple carbs. Even the protein in them is readily metabolized into fat if your insulin is high, which the sugar almost guarantees. After a workout, you are a bit resistant to insulin because your growth hormone is high. GH burns fat. You have to let it happen. Most of a high protein shakes right after a workout goes straight to fat. Look around you in the gym. How many lean bodies do you find there?
Only the very young and they are not a lean as I am. The bulky guys have high levels of triglycerides (fat) in their muscle, which gives them that bulky look. Stay away.
What guides the level of deprivation so as to avoid catabolism and encourage growth?
Forget about growth. Look for a healthful body composition; lots of lean muscle mass and little fat. In the post work out period, a process called autophagy “eats” the damaged proteins caused by the work out and by life to fuel rebuilding. This is nature’s way of recycling the protein in damaged tissues to replace them with fresh, functional tissue.
This strategy has been effective for improving longevity but are there any advantages or disadvantages on performance?
What kind of performance does one want? I don’t want to be a marathoner or a triathlete. They are dangerous and damaging. The performance I want is to move through life easily with a grace, energy and poise to do anything I am called upon to do. On those grounds, there is no better way. There is so much energy in body fat; there is no requirement in a healthy life way for “energy” drinks and other junk.
Could describe the theory of compressed morbidity and how this reflects your own aspirations on aging?
Compressed morbidity is a life in which your illness and progression to death occur in a shortened interval of you total life. Unfortunately, that is not what most people will experience in their life. Losing insulin sensitivity and progressing into the accelerated aging associated with metabolic disease (the result of loss of insulin sensitivity) will cause many people alive today to suffer an expanded period of morbidity during their lives. Modern medicine will help to keep them alive, but they will suffer their chronic disease for many years before they die.
In your research you discuss gene expression highlighting the human ability to influence the internal factors that affect our physical health. How much of our body is actually within our control?
Most of the expression of the active genotype is affected by our diet and our activities. There is nothing else. Brain gene expression is triggered by nutrition and learning. Muscle gene expression by nutrition and action. Liver gene expression by nutritional composition, body fat, and activity. Everything affects gene expression.
 
Which sporting disciplines or activities best align with those from our Stone Age ancestors?
 
Playful, intermittent activities that are not chronic and routinized. Think of a female gathering plants over a 3 to 6 kilometer trek using her memory and knowledge to seek out high value plant foods. She may be carrying or watching children, climbing trees, digging tubers, hunting small game, and then carrying the whole lot home. But, she only does this when she and her family are hungry and usually only 2 to 3 days a week. Endurance and strength are required, but the demands are mixed and not routine. Males have to hunt in a figurative way.
 
Recently Michael Phelps was reported as consuming 5 times the average man, is this amount of fuel necessary and what are your thoughts on the source of calories (carbohydrates have long been a cheap fuel for athletes but could we duplicate those same results using low carbohydrate foods)?
 
Michael will be lucky to avoid diabetes on his terrible diet. The British athlete who won 5 consecutive Olympic Gold Medals in one-man scull rowing had diabetes by the age of 35 on the same diet Phelps eats. Athletes are poor models.
 
What exercises top your list for their ability to increase metabolism and which make your worst ever list?
Exercises that uses large muscle mass are the best from an anabolic stand point. Chronic exercise, such as marathons and training for long distance runs are the worst. They cause a loss of muscle mass, a transformation of muscle fiber composition from fast twitch to slow twitch, and they produce a large oxidative stress. If you look at the top marathoners you will find that, first they look like death warmed over, and second they have heart disease and upper respiratory inflammation.
In regards to women specifically are there any guidelines you recommend?
Women have plenty of lower body strength but not as much upper body strength. They should protect their rotator cuff, which will tear easily doing exercises men can do. They should stay off tread mills which produce very poor posture (have a look for yourself, do you see good posture on the treadmill?). I will have exercises for women in my forthcoming book. And for men. They are different after all and should exercise a bit differently. But, there are common principles that apply to both.
Aside from depreciated antioxidant levels in modern foods are there any other nutrients worth supplementing?
 
If you stay away from sugar and sugar-like foods, meaning the bulk of what most people eat, you will not only lose fat mass, you will avoid the inflammation that you can spot in almost everyone if you look closely. The puffy, reddish face and the sagging jowls are the product of excess sugars and simple carbohydrates. They promote inflammation (redness) and water retention (puffiness and sagginess). And, they make you hungry too often relative to your real nutritional requirements. There is wide spread Vitamin A and D deficiency which are related to the avoidance of fat and sun. Cod liver oil and D supplements may be called for. Vitamin D deficiency will suppress the immune system. I saw a lot of dilated pupils in my university students, a sign of Vitamin A deficiency. The B complex is important, both as a co-factor in the antioxidant complex and for the nervous system.
Variety and Quality play a key role in your lifestyle and that of the hunter gathers does this mean that all foods even healthy ones can become toxic when eaten every day?
I really don’t know and science does not have the answer to that. Marge Profet (the Macarthur Foundations Genius award researcher) recommends specifically that women “diversify their toxins” meaning that they diversify their foods. I think it is important to men too, as the toxin desaturation pathways may be over loaded on a non-varying diet.
 
How important is it to use knowledge individually and find a balance between instinct and information?
 
Thirst and hunger are evolved adaptations that kept our ancestors alive for millions of years. These healthy instincts, there are simple mechanisms behind so they are more than instincts, they are metabolic processes. But, they do not relate well to commercially driven promotions about fluid and diet intake. If you get the activity and diet right, our instincts work well. Drink when thirsty. Your thirst will be unnatural if you eat poorly because glucose makes you thirsty. Eat right and your thirst will be accurate. The same thing applies to diet. Eat right, be active in an intermittent way and your hunger will accurately guide you. Eat high sugar and carb laden diets and you will be hungry almost all the time and you will crave sugar. You will have to go to my blog or read my book to see why!
 
 
For all the latest from Dr. De Vany or to purchase a copy of the DVD
Evolutionary Fitness visit his website
at: www.arthurdevany.com
Age the way you were intended, still active and full of life until the very end!
  http://www.oerlopen.nl/index.php?pag=home&inh=home&art=1124 Dit is een filmpje van Maarten Hölscher van www.achterdeschermen.nl/  en www.websitereanimatie.nl/ ; een leuke manier om je filmpjes elke willekeurige achter- en ondergrond te geven!

http://www.oerlopen.nl/index.php?pag=home&inh=home&art=1123 Dit is een filmpje van Maarten Hölscher van www.achterdeschermen.nl/  en www.websitereanimatie.nl/ ; een leuke manier om je filmpjes elke willekeurige achter- en ondergrond te geven!

http://www.oerlopen.nl/index.php?pag=home&inh=home&art=1122 door Dirk Kuiken 



Chirunning oefenen op het strand. De looptechniek is gebaseerd op de oude Chinese bewegingskunst tai chi.
Krakende knieën, onwillige heupen, pijnscheuten in de achillespezen. Iedere hardloper heeft wel eens een blessure. Maar het kan anders. Chirunning, een hardlooptechniek die gebruikmaakt van de principes van tai chi, belooft een blessurevrij hardloopleven. Een cursus op Terschelling.
Iedere hardloper heeft zijn eigen looptechniek. En die is lang niet altijd oké. De gedachte dat veel lopers last hebben van blessures door een verkeerde techniek, staat aan de basis van chirunning, een uit Amerika overgewaaide looptechniek, die is gebaseerd op de oude Chinese bewegingskunst tai chi. Bij chirunning gaat het niet om kracht, snelheid en winnen, maar om ontspanning en lopen met plezier. Go with the flow als het ware. Om de beginselen van chirunning onder de knie te krijgen, ging ik naar Terschelling, waar Marion Meesters en Ans Oudejans, twee Nederlandse pioniers op het gebied van chirunning, een workshop gaven. Maar ik ging wel met enige aarzeling. Ik kan dan wel een beetje hardlopen, van tai chi en oosterse wijsheden heb ik geen verstand. Wordt het niet te zweverig? Maar de groep is, achttien cursisten in totaal, gelukkig zeer divers. Eén ding hebben we gemeen: we willen allemaal wat veranderen aan onze manier van lopen.´Terug naar de kern´, ´evenwicht tussen lichaam en geest´: wie op de chimanier wil rennen, moet zich eerst bewust worden van zijn lichaam. Het draait om de goede houding, en die moet worden aangeleerd. Het belangrijkste idee van chirunning is dat je recht staat, met je hoofd, bekken en voeten op één lijn, zodat je lichaamsenergie vrij kan stromen. Dat klinkt simpel, maar ik blijk van nature iets achterover te hangen als ik sta of loop. Ans: "Zie je lichaam als een harde naald met zachte watten eromheen. Een krachtig centrum en ontspannen ledematen. Hoe meer ontspannen je benen zijn, des te gemakkelijker je loopt."Met de heupen draaien, kontspieren loslaten: ik ben me bewust van mijn lijf, maar dan vooral van de stijfheid ervan. Dan de techniek zelf. Bij chirunnen maak je gebruik van de zwaartekracht. Door je hele lichaam licht naar voren te laten hellen, ga je als vanzelf vooruit. Je benen krachtig naar voren slingeren, zoals zoveel lopers doen, is er dus niet meer bij. Op de achterkant van je voet landen, is ook uit den boze. Daarmee zet je als het ware je hakken in het zand. Dat levert juist zoveel blessures op.In plaats daarvan moeten we landen op de hele voet en deze in een vloeiende beweging weer optrekken. "Zie het als een postzegel die je heel voorzichtig van het stickervel afhaalt. Je moet de weg strelen, alsof die onder je door rolt", dicteert Marion, terwijl ze met een jaloersmakend lichte tred de weg op gaat. Eén van de twee cursisten die al langer aan chirunning doen, is George Kerkhoven. Sinds een jaar of zes loopt hij het liefst op blote voeten. ´Oerlopen´ noemt hij dat. Anderen verklaren hem voor gek, maar Kerkhoven geniet van de sensaties van de ondergrond waarop hij loopt. "Zand, modderplassen, dennennaalden. Mijn voeten vinden asfalt eigenlijk maar saai."Na een achillespeesblessure besloot hij beter te luisteren naar de signalen van zijn lichaam. "Als je op blote voeten loopt, land je als vanzelf niet op je achtervoet, want dat doet gewoon veel pijn." Volgens Kerkhoven zorgen onze gewrichten zelf al voor demping en hebben we al die correctieblokken in moderne hardloopschoenen niet nodig. "Ons lichaam werkt wat dat betreft geniaal."Zondagochtend. Het weer is goed en de bospaden liggen er verleidelijk bij. Nadat we met een speciale tai chi-houding de energie uit de omgeving in ons hebben opgenomen, moeten we, net als een dag eerder, door het zand rennen. Marion onderwerpt onze voetstappen aan een grondige inspectie. Is de afdruk helemaal vlak? Bij de meesten ziet het er al beter uit. Ik heb ook steeds meer het gevoel dat er ontspanning in mijn lopen komt. Natuurlijk, het blijft onwennig: het bekken zachtjes aangespannen voor de rechte lijn, de voeten die de grond moeten aaien. Toch heb ik even het gevoel dat de benen als wieltjes ronddraaien, zoals chirunnen is bedoeld. http://www.oerlopen.nl/index.php?pag=home&inh=home&art=1121 De Jungfraumarathon op blote voeten!

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