ChiRunning A Revolutionary Approach to

More than 24 million people run in the United States alone, but 65 percent will have to stop at least once this year because of injury. Still others will choose to run through the pain. But in this groundbreaking book, ultramarathoner Danny Dreyer teaches us the running technique he created to heal and prevent injuries and also to run faster, farther, and with much less effort at any age.ChiRunning employs the deep power reserves in the core muscles of the trunk, an approach that grows out of such disciplines as yoga, Pilates, and t'ai chi. This excellent step-by-step program offers training principles and is easily learned.Dramatically reduce your potential for injuryMake knee pain and shin splints a thing of the pastGreatly reduce post-run recovery timeCreate a safe and effective training program Make running any distance enjoyable whether you're a beginning runner or a seasoned competitor

Danny Dreyer is an esteemed running and walking coach and accomplished ultra marathon runner, finishing in the top three in his division in thirty-nine ultra marathons. He is an international speaker and has been seen on CNN, NBC News, and the Discovery Channel, and has been covered in Runner's World and Running Times. Danny and Katherine Dreyer are coauthors of ChiWalking: Fitness Walking for Lifelong Health and Energy, and of their own monthly newsletter. Katherine draws from over twenty-five years' experience in health, personal growth, and fitness publishing. Cofounders of ChiLiving, Inc, they live in Asheville, North Carolina.

Foreword	p. xiii
Introduction to the New Edition	p. xvii
Setting Up the Conditions for Energy to Flow	p. xix
What's New in the New Edition	p. xx
The Midfoot Strike	p. xxi
The Process of Discovery: The Subtleties of ChiRunning	p. xxi
Gradual Progress: A Practice and a Process	p. xxii
Introduction: Running Lessons from a T'ai Chi Master	p. 1
Run Like a Child	p. 1
ChiRunning Versus Power Running	p. 3
The Discovery of ChiRunning	p. 4
T'ai Chi Lessons	p. 7
How to Use This Book	p. 11
ChiRunning: A Revolution in Running	p. 13
The Benefits of Running	p. 16
Why People Get Injured	p. 17
Power Running: No Pain, No Gain	p. 18
The Chi in ChiRunning	p. 22
Cooperating with Two Forces: The Force of Gravity and the Force of the Road	p. 26
Make Your Running a Practice	p. 29
Discovery and Unfoldment	p. 31
The Principles of ChiRunning: Moving with Nature	p. 32
What Happens When You Resist or Don't Follow the Law?	p. 33
Going with the Flow	p. 34
The Key Principles	p. 35
Needle in Cotton: Alignment and Relaxation	p. 35
Gradual Progress: The Step-by-Step Approach	p. 37
Balance in Motion: Complementary Balance and Physical Balance	p. 40
The Four Chi-Skills	p. 42
Focusing Your Mind	p. 43
Body Sensing: High-Speed Access	p. 46
Breathing: Tapping into Your Chi	p. 51
Relaxation: The Path of Least Resistance	p. 56
Form Focuses: The Basic Components of Technique	p. 59
An Overview of the ChiRunning Form: A Revolutionary Approach to Effortless, Injury-Free Running	p. 60
The Form Focuses	p. 64
Posture	p. 64
The Lean: Gravity-Assisted Running	p. 81
Lower Body Form Focuses	p. 86
Pelvic Rotation	p. 97
Upper Body Form Focuses	p. 102
Gears, Cadence, and Stride Length	p. 106
Let's Go Running	p. 114
Focus List	p. 117
How to Learn ChiRunning	p. 121
The Stages of Learning Effortless, Injury-Free Running	p. 124
Learning Program for Beginning Runners	p. 127
Learning Program for Intermediate and Advanced Runners	p. 129
Ten Lessons for Learning the ChiRunning Technique	p. 131
Life After the Lessons	p. 137
Program Development	p. 140
The Formula for Success	p. 141
Form, Distance, and Speed: The Three Development Stages of the ChiRunning Technique	p. 141
Creating a Running Program	p. 145
The Well-Rounded Running Program	p. 150
Intervals
Long, Slow Distance Run
Fun Run
Hill Run
Tempo Run
Cross-Training for Running	p. 159
Program Upgrades: When, How, How Much	p. 160
Illness and Running	p. 164
Shoes and Equipment	p. 165
Hills, Trails, and Treadmills	p. 173
Uphill Running	p. 175
Downhill Running	p. 180
Trail Running: A Healthy Addiction	p. 185
Treadmill Running	p. 188
Transitioning Into and Out of Running	p. 192
Transitioning into a Run	p. 193
Preparing Your Mind
Preparing Your Body
Transitioning Out of a Run	p. 209
Ending a Run
Cooling Down
Stretching
The Post-run Mind
Troubleshooting: Injury Prevention and Recovery	p. 217
The Difference Between Productive and Nonproductive Discomfort	p. 219
Trying Too Hard	p. 221
Common Running Injuries	p. 222
Peak Performance and Race-Specific Training	p. 245
Racing	p. 246
Race-Specific Training	p. 248
Great Training Tips	p. 251
Race-Day Tips	p. 257
For Triathletes	p. 259
Running a Marathon	p. 261
Getting the Most Chi from Your Food	p. 264
Principles of ChiRunning Applied to Diet	p. 265
The Pyramid	p. 268
Non-Identification: Getting Yourself Out of the Way	p. 270
Practical Steps for a Healthy Diet	p. 271
Running and Weight Loss	p. 274
Recommended Reading	p. 275
Run as You Live, Live as You Run	p. 276
Guidelines for ChiLiving	p. 280
Opening New Doors	p. 281
Guide to the Muscles Referred to in the Book	p. 283
Acknowledgments	p. 285
Index	p. 287
Table of Contents provided by Ingram. All Rights Reserved.

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ChiRunning A Revolutionary Approach to Effortless, Injury-Free Running

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Table of Contents

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