Synopses & Reviews
The revised edition of the bestselling andlt;iandgt;ChiRunningandlt;/iandgt;, a groundbreaking program from ultra-marathoner and nationally-known coach Danny Dreyer, that teaches you how to run faster and farther with less effort, and to prevent and heal injuries for runners of any age or fitness level.andlt;BRandgt;andlt;BRandgt;In andlt;iandgt;ChiRunning,andlt;/iandgt; Danny and Katherine Dreyer, well-known walking and running coaches, provide powerful insight that transforms running from a high-injury sport to a body-friendly, injury-free fitness phenomenon. ChiRunning employs the deep power reserves in the core muscles, an approach found in disciplines such as yoga, Pilates, and Tand#8217;ai Chi.andlt;BRandgt; andlt;BRandgt;andlt;iandgt;ChiRunning andlt;/iandgt;enables you to develop a personalized exercise program by blending running with the powerful mind-body principles of Tand#8217;ai Chi:andlt;BRandgt; andlt;BRandgt;1. Get aligned. Develop great posture and reduce your potential for injury while running, and make knee pain and shin splints a thing of the past.andlt;BRandgt; andlt;BRandgt;2. Engage your core. Shift the workload from your leg muscles to your core muscles, for efficiency and speed.andlt;BRandgt; andlt;BRandgt;3. Add relaxation to your running. Learn to focus your mind and relax your body to increase speed and distance.andlt;BRandgt; andlt;BRandgt;4. Make it a Mindful Practice. Maintain high performance and make running a mindful, enjoyable life-long practice.andlt;BRandgt; andlt;BRandgt;5. Itand#8217;s easy to learn. Transform your running with the ten-step andlt;iandgt;ChiRunning andlt;/iandgt;training program.
Review
"The most exciting and revolutionary book to hit the running community this decade." -- Toby Tanser, author of andlt;iandgt;Train Hard, Win Easyandlt;/iandgt;
Review
Baron Baptisteauthor of Journey into PowerThis program will totally revolutionize the way you run.
Review
"andlt;iandgt;ChiRunningandlt;/iandgt; is the solution we've all been looking for to maintain high performance and avoid injury." -- Mark Cucuzzella, M.D., masters winner, 2008 Marine Corps Marathon (2:34)
Synopsis
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
About the Author
Danny Dreyer, an esteemed walking and running coach, is a nationally ranked ultramarathon runner. He conducts workshops nationwide and lectures frequently at races and events. He is the coauthor, with Katherine Dreyer, of andlt;iandgt;ChiRunning.andlt;/iandgt;Katherine Dreyer has more than thirty years of experience in the health, personal growth, and fitness fields. She partners with Danny to coordinate the international ChiRunning, ChiWalking, and ChiLiving programs.
Table of Contents
andlt;BRandgt;andlt;Bandgt;Contentsandlt;/Bandgt;andlt;BRandgt;andlt;BRandgt;andlt;Bandgt;Introduction: Running Lessons from a T'ai Chi Masterandlt;/Bandgt;andlt;BRandgt;andlt;BRandgt;ChiRunning Versus Power Runningandlt;BRandgt;andlt;BRandgt;How to Use This Bookandlt;BRandgt;andlt;BRandgt;andlt;Bandgt;Chapter 1. ChiRunning: A Revolution in Runningandlt;/Bandgt;andlt;BRandgt;andlt;BRandgt;The Benefits of Runningandlt;BRandgt;andlt;BRandgt;Why People Get Injuredandlt;BRandgt;andlt;BRandgt;Power Running: No Pain, No Gainandlt;BRandgt;andlt;BRandgt;The "Chi" in ChiRunningandlt;BRandgt;andlt;BRandgt;andlt;Bandgt;Chapter 2. The Principles of ChiRunning: Moving with Natureandlt;/Bandgt;andlt;BRandgt;andlt;BRandgt;Cotton and Steel: Gather to Your Centerandlt;BRandgt;andlt;BRandgt;Gradual Progress: The Step-by-Step Approachandlt;BRandgt;andlt;BRandgt;The Pyramid: The Small Is Supported by the Largeandlt;BRandgt;andlt;BRandgt;Balance in Motion: Equal Balance and Complementary Balanceandlt;BRandgt;andlt;BRandgt;Nonidentification: Getting Yourself out of the Wayandlt;BRandgt;andlt;BRandgt;andlt;Bandgt;Chapter 3. The Four Chi-Skillsandlt;/Bandgt;andlt;BRandgt;andlt;BRandgt;Focusing Your Mindandlt;BRandgt;andlt;BRandgt;Body Sensing: High-speed Accessandlt;BRandgt;andlt;BRandgt;Breathing: Tapping Into Your Chiandlt;BRandgt;andlt;BRandgt;Relaxation: The Path of Least Resistanceandlt;BRandgt;andlt;BRandgt;andlt;Bandgt;Chapter 4. The Basic Components of Techniqueandlt;/Bandgt;andlt;BRandgt;andlt;BRandgt;Postureandlt;BRandgt;andlt;BRandgt;Lean: Gravity-Assisted Runningandlt;BRandgt;andlt;BRandgt;Legs and Armsandlt;BRandgt;andlt;BRandgt;Let's Go Runningandlt;BRandgt;andlt;BRandgt;andlt;Bandgt;Chapter 5. Transitioning into and out of Runningandlt;/Bandgt;andlt;BRandgt;andlt;BRandgt;Transitioning into a Runandlt;BRandgt;andlt;BRandgt;andlt;Iandgt;Preparing Your Mindandlt;BRandgt;andlt;BRandgt;Preparing Your Bodyandlt;BRandgt;andlt;BRandgt;Starting Your Runandlt;/Iandgt;andlt;BRandgt;andlt;BRandgt;Transitioning out of a Runandlt;BRandgt;andlt;BRandgt;andlt;Iandgt;Ending a Runandlt;BRandgt;andlt;BRandgt;Cooling Downandlt;BRandgt;andlt;BRandgt;Stretchingandlt;BRandgt;andlt;BRandgt;The Postrun Mindandlt;/Iandgt;andlt;BRandgt;andlt;BRandgt;andlt;Bandgt;Chapter 6. Program Development: The Process of Growthandlt;/Bandgt;andlt;BRandgt;andlt;BRandgt;Form, Distance, and Speed: The Three Developmental Stages of the ChiRunning Techniqueandlt;BRandgt;andlt;BRandgt;Creating a Running Programandlt;BRandgt;andlt;BRandgt;The Well-Rounded Running Programandlt;BRandgt;andlt;BRandgt;andlt;Iandgt;Intervalsandlt;BRandgt;andlt;BRandgt;LSD Runandlt;BRandgt;andlt;BRandgt;Fun Runandlt;BRandgt;andlt;BRandgt;Hill Runandlt;BRandgt;andlt;BRandgt;Tempo Runandlt;BRandgt;andlt;/Iandgt;andlt;BRandgt;Program Upgrades: When, How, How Muchandlt;BRandgt;andlt;BRandgt;andlt;Bandgt;Chapter 7. The Beauty of Learning and the Blessing of Challengesandlt;/Bandgt;andlt;BRandgt;andlt;BRandgt;The Difference Between Productive and Nonproductive Discomfortandlt;BRandgt;andlt;BRandgt;Troubleshooting Your ChiRunning Form: Common Hot Spotsandlt;BRandgt;andlt;BRandgt;Special Circumstances: Uphill Running, Downhill Running, Running in New Terrain and Environments, Fatigue, Illness and Running, Buying Shoes, Treadmill Running, Miscellaneous Tipsandlt;BRandgt;andlt;BRandgt;andlt;Bandgt;Chapter 8. Peak Performance and Racingandlt;/Bandgt;andlt;BRandgt;andlt;BRandgt;Race-Specific Trainingandlt;BRandgt;andlt;BRandgt;Great Training Tipsandlt;BRandgt;andlt;BRandgt;Race-day Tipsandlt;BRandgt;andlt;BRandgt;andlt;Bandgt;Chapter 9. Getting the Most Chi from Your Foodandlt;/Bandgt;andlt;BRandgt;andlt;BRandgt;Principles of ChiRunning Applied to Dietandlt;BRandgt;andlt;BRandgt;Practical Steps for a Healthy Dietandlt;BRandgt;andlt;BRandgt;Running and Weight Lossandlt;BRandgt;andlt;BRandgt;andlt;Bandgt;Chapter 10. Run as You Live, Live as You Runandlt;/Bandgt;andlt;BRandgt;andlt;BRandgt;Guidelines for ChiLivingandlt;BRandgt;andlt;BRandgt;Opening New Doorsandlt;BRandgt;andlt;BRandgt;andlt;Bandgt;Appendix. A Guide to the Muscles Referred to in the Bookandlt;/Bandgt;andlt;BRandgt;andlt;BRandgt;andlt;Bandgt;Indexandlt;/Bandgt;