ChiRunning: A Revolutionary Approach to Effortless, Injury ...

ChiRunning employs the deep power reserves in the core muscles, an approach found in disciplines such as yoga, Pilates, and T'ai Chi. ChiRunning enables you to ... Skiptomaincontent Books › Health,Fitness&Dieting › Exercise&Fitness Buynew: $11.29$11.29 FREEdelivery:Wednesday,Sep21onordersover$25.00shippedbyAmazon. Shipsfrom:Amazon.comSoldby:Amazon.com ListPrice:$17.99Details Save:$6.70(37%) GetFast,FreeShippingwithAmazonPrime& FREEReturns ReturnthisitemforfreeFreereturnsareavailablefortheshippingaddressyouchose.Youcanreturntheitemforanyreasoninnewandunusedcondition:noshippingchargesLearnmoreaboutfreereturns.Howtoreturntheitem?GotoyourordersandstartthereturnSelectthereturnmethodShipit! FREEdeliveryWed,Sep21ifyouspend$25onitemsshippedbyAmazon.Orderwithin20hrs34minsOrfastestdeliveryTue,Sep20 Selectdeliverylocation Only15leftinstock(moreontheway). Asanalternative,theKindleeBookisavailablenowandcanbereadonanydevicewiththefreeKindleapp.Wanttolisten?TryAudible. 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PriceNewfromUsedfrom Kindle "Pleaseretry" $15.99 — — AudibleAudiobook,Abridged "Pleaseretry" $0.00 FreewithyourAudibletrial Paperback "Pleaseretry" $11.29 $4.70$1.61 AudioCD,Audiobook,CD,Unabridged "Pleaseretry" $7.95 $11.40$7.95 Kindle $15.99 ReadwithOurFreeApp Audiobook $0.00 FreewithyourAudibletrial Paperback $11.29 194Usedfrom$1.6154Newfrom$4.703Collectiblefrom$14.95AudioCD $7.95 4Usedfrom$7.953Newfrom$11.40 Thereisanewereditionofthisitem:ChiMarathon:TheBreakthroughNaturalRunningProgramforaPain-FreeHalfMarathonandMarathon$13.55(160)InStock. 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TherevisededitionofthebestsellingChiRunning,agroundbreakingprogramfromultra-marathonerandnationally-knowncoachDannyDreyer,thatteachesyouhowtorunfasterandfartherwithlesseffort,andtopreventandhealinjuriesforrunnersofanyageorfitnesslevel.InChiRunning,DannyandKatherineDreyer,well-knownwalkingandrunningcoaches,providepowerfulinsightthattransformsrunningfromahigh-injurysporttoabody-friendly,injury-freefitnessphenomenon.ChiRunningemploysthedeeppowerreservesinthecoremuscles,anapproachfoundindisciplinessuchasyoga,Pilates,andT’aiChi.ChiRunningenablesyoutodevelopapersonalizedexerciseprogrambyblendingrunningwiththepowerfulmind-bodyprinciplesofT’aiChi:-Getaligned:Developgreatpostureandreduceyourpotentialforinjurywhilerunning,andmakekneepainandshinsplintsathingofthepast.-Engageyourcore:Shifttheworkloadfromyourlegmusclestoyourcoremuscles,forefficiencyandspeed.-Addrelaxationtoyourrunning:Learntofocusyourmindandrelaxyourbodytoincreasespeedanddistance.-MakeitaMindfulPractice:Maintainhighperformanceandmakerunningamindful,enjoyablelife-longpractice.It’seasytolearn.Transformyourrunningwiththeten-stepChiRunningtrainingprogram.Readmore PreviouspagePrintlength320pagesLanguageEnglishPublicationdateMay5,2009Dimensions6.13x0.9x9.25inchesISBN-109781416549444ISBN-13978-1416549444SeealldetailsNextpage Frequentlyboughttogether++Totalprice:Toseeourprice,addtheseitemstoyourcart.AddallthreetoCartSomeoftheseitemsshipsoonerthantheothers.ShowdetailsHidedetailsChooseitemstobuytogether.Thisitem:ChiRunning:ARevolutionaryApproachtoEffortless,Injury-FreeRunningbyDannyDreyerPaperback$11.29Only15leftinstock(moreontheway).ShipsfromandsoldbyAmazon.com.GetitassoonasWednesday,Sep21ChiWalking:FitnessWalkingforLifelongHealthandEnergybyDannyDreyerPaperback$12.59InStock.ShipsfromandsoldbyAmazon.com.GetitassoonasWednesday,Sep21ChiMarathon:TheBreakthroughNaturalRunningProgramforaPain-FreeHalfMarathonandMarathonbyDannyDreyerPaperback$13.55InStock.ShipsfromandsoldbyAmazon.com.GetitassoonasWednesday,Sep21 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EditorialReviewsReview"Themostexcitingandrevolutionarybooktohittherunningcommunitythisdecade."--TobyTanser,authorofTrainHard,WinEasy"ChiRunningisthesolutionwe'veallbeenlookingfortomaintainhighperformanceandavoidinjury."--MarkCucuzzella,M.D.,masterswinner,2008MarineCorpsMarathon(2:34)AbouttheAuthorDannyDreyer,anesteemedwalkingandrunningcoach,isanationallyrankedultramarathonrunner.Heconductsworkshopsnationwideandlecturesfrequentlyatracesandevents.Heisthecoauthor,withKatherineDreyer,ofChiRunning.KatherineDreyerhasmorethanthirtyyearsofexperienceinthehealth,personalgrowth,andfitnessfields.ShepartnerswithDannytocoordinatetheinternationalChiRunning,ChiWalking,andChiLivingprograms.Excerpt.©Reprintedbypermission.Allrightsreserved.Introduction:RunningLessonsfromaT'aiChiMasterNotlongago,Iwasrunningpastagradeschool.Itwasawarm,late-springday,andthekidswereoutonrecess.Theywerebusyplayingtagandchasingballsandjustdoingwhatkidsdobest--runningaround.Istoppedtotakeaswigofwaterfrommybottle,andasIwatchedtheflurryoflittlelegs,IwasremindedonceagainwhyIlovetowatchkidsrun.Everyoneofthemhadperfectrunningform:anicelean,agreatstrideopeningupbehindthem,heelshighintheair,relaxedarmswingandshoulders.Theyhaditall!Oneofmybiggestdesiresasacoachistohelpadultslearntorunliketheydidaskids.It'ssuchanaturalmovementwhenkidsdoit.Itlookssoeffortlessandjoyful.Manybooksaboutrunningtellyoutojustgooutandrunlikeyoudidasakid.There'sjustoneproblemwiththatsuggestion:Youdon'thavethesamebodytodaythatyoudidbackthen.Ifyoudo,I'dlikeyoutobemyteacher.Sowhydon'tadultsrunlikekids,withthatsameeaseandjoyfulness?Afterrunningforthirtyyearsandworkingwiththousandsofrunners,I'dhavetosaythatthetwobiggestfactorsarestressandtension.Icanspeakformyself,andmaybeyoucanrelate.SinceIleftthesixthgrade,Ihaveputmybodythroughawiderangeofphysicalandemotionalstresses,suchastighteningmyshoulderswhenI'mworried,slouchingalldayatmydesk,holdingtensioninmyneckwhiledriving--thelistisendless.Individually,thesemightnotsoundlikeabigdeal,butwhenyouaddthemallupoveralifetime,theyhaveamajorcumulativeeffectonhowyoumove.I'vealsodoneafewradicalthingsthathavetakenabitmoreofatollonmybody,likeskiingoffcliffsanddoingfaceplantswhileskateboarding.AsCarolynMyss,authorofAnatomyoftheSpirit,wouldsay,"Yourbiographybecomesyourbiology."Withallofthisabusestoredinmybody,I'dbehard-pressedtorunlikeIdidasakid.Thegoodnewsisthatforanyonewithalittlepatienceandperseverance,itispossibletogetbacktothatstate.Thereareover24millionrunnersintheUnitedStatesalone.Butgetthis.Itisestimatedthat65%ofallrunnersincuratleastoneinjuryayearthatinterruptstheirtraining.Thatmeansthat15.6millionpeoplewillgetinjuredthisyearfromrunning.Nowonderpeoplehavealove/haterelationshipwithrunning.It'soneofthemostaccessibleandinexpensivewaystostayinshape,yetitposesadangerthatiscautionedinarticles,books,anddoctors'officeseverywhere.Mostpeopletreatinjuryaspartofthesportandlearntoacceptthatitwillhappensoonerorlater:"I'lldealwithitwhenithappens."It'sthesamelineIgetwhenIaskpeopleintheSanFranciscoBayareaiftheyworryaboutearthquakes.TheconclusionI'vecometoafterteachingcountlessrunnersisthatrunningdoesnothurtyourbody.Letmerepeatthat--andyoucanreadmylips--runningdoesnothurtyourbody.It'sthewayyourunthatdoesthedamageandcausespain.WhenAdriane,42,cametome,shewascaughtinaback-and-forthcycleoftraininghardtogetintogoodcondition,thengettinginjuredandhavingtolayoffforacoupleofweeks,thenstartingalloveragain.Shethoughtitwastherightthingtoconstantlytrainfastandstrength-traintoimprovehertimesinthemarathon.Butshewasnotmakinganyforwardprogressbecauseofthenagginginjuriesandherowninternalpressuretokeepincreasingherweeklyrace-trainingschedule.WiththeChiRunningtechnique,shelearnedhowtorelaxwhilerunningand,moreimportant,intheotherareasofherlife.Sherealizedthatshewasnotonlyadrivenrunner,shewasadrivenperson.Withoutallthetensioninherbody,shestoppedinjuringherselfwhilerunning,andhertrainingtookonanewlevelofconsistency.Jerry,a59-year-oldrunner,wasjustabouttogiveuprunningwhenhecametohisfirstChiRunningclass.Hehadbeenarunnerforfortyyears,andafterhavingkneesurgery,hehadbeguntofeelthesameoldachesandpainscreepingintohisrunsthathadpromptedthesurgery.Hewasafraidthatifhecontinuedrunning,hewouldruinhiskneesandliveinpainfortherestofhislife.Ithasnowbeentwoyearssincehisfirstclass,andheisrunningregularly--includinganhourandahalfonsteeptrailsonceaweek--andlookingforwardtomanymoreyearsofpleasurablerunning.Infact,hewrotetomerecently,thrilledthathehadfinishedfirstinhisagegroupinalocalrace,somethinghehadneverdreamedofevenbeforehissurgery.Carmen,35,wasabeginningrunnerandinsecureaboutherabilitytodoanythingwellphysically.AftertakingaseriesofthreeChiRunningclasses,shehappenedtocallasmywife,Katherine,andIwerereviewingherclassonvideo.KatherineremarkedonhowgoodCarmenlookedinthefilmandaskedherhowshelikedtheclass."Oh,itsimplychangedmylife"wasthereply."Forthefirsttimeinmylife,IfeellikeIcanbegoodatasport."Frombeginnerstocompetitorstotheforty-pluscrowdwhoareafraidofinjuringthemselvesastheygetolder,ChiRunningismeetingtheneedsofrunnerswithanapproachthatbuildsahealthybodyinsteadofbreakingitdownfrommisuseoroveruse.ChiRunningVersusPowerRunningThecurrentparadigmofrunningformandinjurypreventionisfoundedinmusclestrength.Itisbasicallybuiltaroundthreeprinciples:(1)Ifyouwanttorunfaster,youneedtobuildstrongerlegmuscles.(2)Ifyouwanttorunlonger,youneedtobuildstrongerlegmuscles.(3)Ifyouwanttoavoidorrecoverfrominjuries,youneedtobuildstrongerlegmuscles.Doyouseeathemedevelopinghere?It'salldependentonmusclestogetthejobdone,andthelegmusclesaregiventhebulkoftheresponsibilitytomakeitallhappen.That'salotofresponsibilityand,accordingtoT'aiChiprinciples,averyunbalancedwaytomoveyourbody.Theproblemwithstrengthtrainingisthatitdoesn'tgettotherootofthemostcommoncauseofinjury:poorrunningform.Mostrunnerswanttoruneitherlongerorfasteratsomepointintheirrunningcareer,butwithoutgoodrunningform,addeddistancewillonlylengthenthetimeyouarerunningimproperlyandincreaseyouroddsofgettinghurt.Ifyoutrytoaddspeedwithimproperrunningform,youaremagnifyingthepoorbiomechanicalhabitsthatcouldcauseinjury.So,thebestplacetobuildagoodfoundationisingettingyourrunningmotionsmooth,relaxed,andefficient.Thenyoucanadddistanceorspeedwithoutriskinginjury.Thisbookpresentsanalternativetowhatwecallpowerrunning.ChiRunningisbasedonthecenturies-oldprinciplefromT'aiChithatstates,Lessismore.Gettingbacktothatchildhoodwayofrunningdoesn'tcomefrombuildingbiggermuscles,itcomesfromrelaxingmuscles,openingtightjoints,andusinggravitytodotheworkinsteadofpushingandforcingyourbodytomoveinwaysthatcandoitharm.Mostrunners,especiallythoseover35,willtellyouthatrunningcankeepyouingoodshapebutit'shardonyourbody.IdevelopedChiRunningbecauseIreallydidn'tbelievethatpoundingandinjuryshouldbeapartofrunning.Ijustdidn'tbuyit.I'veneverconsideredmyselfagreatrunner.Ilikedtorunasakid,butIshiedawayfromitinhighschoolbecause,totellyouthetruth,Iwasintimidatedbythecaliberofourtrack-teammembers,mostofwhomcouldrunahundred-yarddashinunder10secondsandaquartermileinunderaminute.Inaninner-cityhighschoolwith3,600students,thecoachescouldbasicallypickfromthecreamofthecrop,andIhardlyconsideredmyselfevenpotentialcream.SoIjoinedtheskiclubandpartiedinstead.Infact,Isigneduptotakegymnastics,becauseeveryWednesdaythegymclasseshadtorunaroundanearbylake,andIcouldn'timaginemakingmyselfrunfortwelveminuteswithoutstopping.Don'tgetmewrong.I'vealwayslovedsports,andIlovetolearnnewthingswithmybody.WheneverIwantedtotakeonanewsport,Iwouldapplyanotherloveofmine--figuringouthowthingswork.AsfarbackasIcanremember,I'vealwayshadquestionsrunningthroughmymind,like:"Whydoesaclocktick?"or"Whatkindofmachinewrapsastickofbutter?"Asakid,Ilovedtakingthingsaparttoseewhatmadethemdowhattheydid,thenI'dtrytoputthembacktogetheragain.AlthoughIhadalifetimeaverageofabout75%onthereassembly,Ialwaysfiguredouthowtheyworked.ThisiswhatIdidwithskiing,rockclimbing,andsailing.Ibrokeeachsportdownintoitselementalparts,whichwouldthengivemeaphysicalunderstandingofhowtoputitalltogetherintoaunifiedmovement.AsIfoundmyselfimproving,Iwouldgetmoreexcitedandconsequentiallyfocusevenmore.Mylearningwasdrivenbymypassion,somyhoursspentpracticingwouldflyby.Ilovedlearningnewbodyskills.Inmyearlytwenties,whenItookuprunning,Iapproacheditinmuchthesameway.Ibeganrunningregularlyin1971,whenIgotdraftedintothearmy.Runningaroundthearmybaseataneasypacewasveryrelaxingformybodyandhelpedtosettlemymind.ThiswasthefirsttimeIhadusedasportformorethanphysicalfitness:Iwasn'tintobeinginthearmy,soIusedrunningtoescapethebarracksandexplore.Afterdoinganeighteen-weekstintwithUncleSam,Iwasgraciouslygivenanhonorabledischarge,butnotbeforediscoveringanewfavoritepastime.WhenIwasayoungadult,mycuriosityabouthowthingsworkedextendedintothoseunseenforcesoutofwhichthephysicalworldspringsforth.Iwasnolongersatisfiedwithonlyunderstandingthehow,Iwantedtoknowwhytheyworked.IalwayscameawaywithasensethattherewasmoregoingonthanIwasseeing.Forlackofabetterterm,Icallittheinvisibleworld,andmycuriosityaboutitisstillthedrivingforcebehindmyapproachtolife.IteventuallyledmetothestudyofT'aiChiandusingchiinmyrunning.ThesameyearIstartedrunning,IbeganmyinvestigationoftheinvisiblebypracticinglonghoursofmeditationwithateacherfromIndia.ThemostimportantknowledgeIgainedwashowtoquietmymindsoIcouldlistentomybody.Asmymeditationpracticebegantospillintomyrunning,myrunningbecamemoreandmoreanexplorationofmyownphysicalnatureandtheenergiespoweringit.Fast-forwardto1991.Overaperiodoftwentyyears,myrunningandmyexplorationoftheinvisiblehadbecomeincreasinglyintertwined.Ibeganrunninglongerandlongerdistancesasameansofexploringthepotentialofmybody,whichiswhatledmetothesportofultramarathonrunning(distanceslongerthan26.2miles).In1995Iranmyfirstrace,afifty-milerinBoulder,Colorado.SincethenIhavecompletedthirty-fourultramarathons,winningmyagegroupinfourteenofthemandplacinginthetopthreeinmyagegroupinallbutone.ThedistancesIhaveracedare50K(31miles),50miles,100K(62miles),and100miles.In2002Iranmyfirstmarathon(theBigSurInternationalMarathon),winningmyagegroupinatimeof3:04,whichIwasverypleasedwith,consideringthere'saboutathousandfeetofverticalgainonthecourse.Now,Ijusthavetosayrighthere,theChiRunningtechniqueisnotaboutrunningsuper-longdistances.Ihavechosenultradistancerunningasawaytolearnaboutmybody,butIdon'tnecessarilyrecommenditforeveryone.Ifyouaresoinclined,ChiRunningcertainlymakesdistancerunningmoreenjoyable,butevenmoreimportant,itrepresentsawaytomoveyourbodybyusingmentalfocusandrelaxationinsteadofmusclepower.Inthisbookyouwilllearnabouttheprincipleof"Form,Distance,andSpeed,"whichmeansthatyoustartbybuildingafoundationofcorrectrunningform.Asyourfoundationgetsstronger,yourbodywillbeabletohandlemoredistance.Thenspeedbecomesaby-productofgoodtechniquepracticedoverincreaseddistance,notsomethingdependentonthesizeandstrengthofyourmuscles.Ultimately,you'renotworkingtobuilddistanceandspeed,you'reworkingtobuildpresence,andthatcanhappenatanydistanceorspeed.WhenIfirststartedrunningultras,theywerehardwork.AlongthewayIhadboutswithachesandpains,whichItriedtoapproachwithapositiveattitude,tellingmyself,"Ifyoucangetthisright,youmightnothavethispainagain."Atonepointinmytraining,Ihadakneepainthatwouldstartabouttwentymilesintomylongrun.ButIneverblamedtherunningforinjuringmybody.Instead,Itookfullresponsibilitybyalwaystryingtofigureouthowmyformwascausingmykneestohurt.Iassumedthatitwasamatterofmakingtherightcorrection,andIletthatpremiseguidemeinmytrial-and-errorresearch.In1997myeyeswereopenedtoawholenewrealmwhenImetZhuXilin,aT'aiChimasterfromChinawhointroducedmetotheconceptofmovingfromone'scenterandlettingthearmsandlegsfollow.Hiswayofmovinghisbodylookedbotheffortlessandpowerful.Needlesstosay,adaptingthisideatomyrunningwasahugedrawforme.T'aiChiowesitsoriginstothestudyofanimalmovements.AccordingtotheChinese,chi(pronouncedchee)istheenergyforcethatanimatesallthings.Itrunsthroughasystemofmeridiansthatdistributethisenergytoallpartsofyourbody.Bypracticingmentalfocusandrelaxation,onecanlearntosenseanddirectthissubtleenergythroughthesystemofmovementsandexercisesknownasT'aiChi.ThisconceptisdownplayedbyWesternmedicinebecausechicannotbedetectedwithmeasuringinstrumentsandcannotbesupportedbythescientificmethod.Theinterestingpartaboutchiisthatitwillmovethroughyourbodywhetheryoubelieveinitornot,becauseifitweren'trunningthroughyou,you'dbedead.Fairenough?Thecurrenttrendinsportstrainingtowardusingone'scoremusclesisjuststartingtoscratchthesurfaceofknowledgetheChinesehavebeendevelopingforthreethousandyears.OneofthethingsT'aiChiteachesusistodirectmovementfrompointsalongourspine;thusitcanoriginatefromthecenterlineofyourbodyandnotfromtheperipheral.ObservationofNatureteachesusthatthestrengthofatreeliesinitstrunk,notinthebranchesandleaves.Whyshouldthehumanbodybeanydifferent?Whydoyouthinktheareaofyourbodythathousesallyourvitalorgansiscalledyourtrunk?Arewenoddingyet?Lookatthemovementofacheetah,thefastestlandanimalonearth.Itdoesn'thavebigstronglegslikeatiger.Ithasskinnylegslikeagreyhound.Sohowdoesitgosofast?Thesecretliesinitsspine,whichiswheremostofitschienergyiscontained.Whenacheetahruns,youcanseethatitssourceofpowercomesfromthespineandnotthelegs.Foryourlegstobepoweredbythechienergycomingthroughthespine,theyneedtobeveryrelaxed.MasterZhuwouldconstantlytellmetokeepmyspinestraightbutrelaxtherestofmybodyandletthechiflowthrough"likewaterthroughapipe."Amajorlightbulbwentoffinmyheadwhenitoccurredtomethatthisideacouldbeappliedtorunning.Istartedtograsptheideaofmovingmybodyfromitscenterandlettingmylegsbepulledalongfortheride.Butrelaxingmyarmsandlegswhilerunningonlyuncoveredthenextprobleminthechain--theneedtorelaxmyshouldersandhips.OnceIbecameadeptatrelaxing,Icouldfeelhowmuchpowermyspinehadwhenitwasn'tmetwithanyresistancefromtherestofmybody.ThatwaswhenIbegantoexperienceanewlevelofsmoothnessandease,oftenfeelingasifIwereskimmingalongonaconveyorbelt.AsIworkedontechnique,mysenseofrunningmoresmoothlyandefficientlygraduallybegantoreplacethatoldfeelingofworkinghardtorun.Mybreathingbecamelesslabored,mymuscleswerenotgettingsore,andmanytimesIwouldfeelbetterattheendofarunthanIdidwhenIstarted.Icouldgooutforathirty-milerunandcomebackwithoutanymajordiscomfort:anexhilaratingrealization."Postrunrecovery"begantotakeonawholenewmeaning--hoursinsteadofdays,andsometimesnotimeatall.ThisiswhenIrealizedthatIwasontosomethingverycool.Sincemydiscoveryin1998,Ihavenothadarunninginjuryofanykind(knockonwood),despiteaheavyteaching,training,andracingschedule.In1999ImovedfromBouldertoSanFrancisco,feelingagreatsenseoflossathavingtoleaveMasterZhu.WhenIfirstarrived,IranthroughGoldenGatePark,lookingforanewT'aiChiteacher.EachdayI'dseemanysmallgroupspracticingtheirmoves,andtherewouldbeMasterXu,whoalwayshadonlyonestudent.Hewouldbemanuallymovinghissubjectintovariouspostures,likeanartistshapingaclayfigure.HewastotallyattentivetohisstudentsinawaythatIneverwitnessedinanyoftheotherteachers.Afterseeinghimnumeroustimesatthesamespot,Idecidedtoaskhimifhewouldbemyteacher.Iintroducedmyselfandsaid,"Idon'tcareifIeverlearnT'aiChi,butIwanttolearnhowtoapplywhatyoudotomyrunning."Hisfacelitup."I'vealwayshadatheory,"hesaid,"thatonecouldtakealltheprinciplesofT'aiChiandusetheminanysport.Comebackinthreemonths."Thatwasit.Henevergavemehisnameorphonenumber.Just"Comebackinthreemonths."WhatcouldIsay?So,afterninetydaysofwaiting,IwentbackandfoundhiminthesamespotwhereIlefthim.IremindedhimwhoIwas,towhichheresponded,"Okay,starttomorrow."Ifullyexpectedhimtoendhissentencewith"grasshopper."Asitturnsout,GeorgeXuisaninternationallyknownT'aiChimasterwholeadsseminarsallovertheworldandhasproducedanextensivecollectionofvideotapesdocumentingmanyChinesemastersofalmosteverymartialartinChina.Sincethatday,MasterXu(pronounced"shoe")hashadahugeimpactonthefurtherdevelopmentofwhatIhavecometocallChiRunning.HehasnotonlyconfirmedandclarifiedallthatI'ddiscoveredpriortomeetinghim,hehashelpedmetosynthesizethethemesofT'aiChiwithwhatI'velearnedaboutrunning.I'vealwayslovedtowatchpeoplerun.It'swonderfultoseehowmanydifferenttypesofbodiesthereareandhowmanydifferentwaystheyrun.Butifyouwanttoseewhat'sreallygoingonwitharunner,watchherface.Ifyouwatchchildrenrun,they'regenerallyallsmiles.ButwhatIseemoreoftenthannotinadultsisanexpressionthatrangessomewherebetweendiscomfortandterror.Lotsoffolksleavemewiththeimpressionthatthey'renotenjoyingthemselves.Nowonderrunninghasabadrap.Whathappenedtoallthosesmiles?Weneedtoreeducateourselvestomoveinthewaysweweredesignedtomove.Mostpeoplearenevertaughthowtorun.It'soneofthosethingswealltakeforgrantedbecauseeveryonerunssoonafterlearningtowalk.Gotoanyfitnesscenterorgymorcontinuing-educationcatalog,andyou'llfindclassesineverysportontheplanetexceptrunning.Thiswasabigpartofwhatconvincedmetobecomeafull-timecoachandrunninginstructor.AsIbroughtmoreoftheinnerfocusesofT'aiChiintomyrunningclasses,thestudentsbegantoseeimmediateanddramaticchangesintheirperformanceandoutlook.SinceintroducingtheChiRunningtechniquetothegeneralpublic,I'veseenmanyofthosesmilesreappear.ThroughmyT'aiChiteachers,Ihavelearnedthatlosingthebeautifuleaseofmovementwehadaschildrenispartoftheprocessofmaturingasahumanbeing.Childrenmovenaturallybutnotconsciously.Itisourjob,asadults,tolearnhowtoconsciouslymovethroughlifewiththatsameflowandbeauty.Itisthroughconsciousactionandunderstandingthatwecanbecomemastersofourbodiesandourselves.TheChiRunningtechniqueisthevehiclethatwillallowyoutoexperienceonceagainwhatit'sliketorunwithasenseofpowerandconnectioninyourbody.Istilldon'tconsidermyselfanexceptionalrunner.WhenIrun,Irelyalmostentirelyoninnerfocusesandtechniqueratherthanontalentorphysicalstrength.Ultimately,ChiRunningisnotaboutbeinganaccomplishedrunner,it'saboutwhatyoucomeawaywith.It'slearninghowtolistentoyourbodyandadjustappropriatelytoimproveyourformandenhanceyourperformance.It'slearninghowtosenseyourbody,youractions,andtheresultsofyouractions;howtolearnfromwhatyoudoandwhatyoufeel.It'slearninghowtouserunningasavehicletodiscoveryourselfonmanylevels.Ifyouwouldliketoimproveyourrunningform,havefewerinjuries,developyourowntrainingprogram,andbeabletorunintoyouroldage,thenthisbookisforyou.Ifyouwouldliketoincreaseyouroverallhealthandwell-being,thisbookisforyou,too.Ifyouwouldliketolearntobemorecenteredandhavemoreofamindfulapproachtoyourrunningandyourlife,thisbookisalsoforyou.ChiRunningisnotsomuchabouttherunningasitisaboutthechi.It'sabouthavingafocusedandenergeticrelationshipwithyourbody.Itmeanslearninghowtobeyourownbestfriend,teacherandguide--howtobemindful,quiet,andenergeticallatthesametime.Soundgreat?Itis.HowtoUseThisBookI'dliketotakeaminutehereandclueyouinonwhattoexpectinthecomingchapters.Asafairwarning,IdonotgetintoexplainingthetechniqueofChiRunninguntilChapter4.SoifitfeelslikeI'mtakingforevertogettothegoodstuff,there'sareason.Thisbooktellsyounotonlyhowtobeabetterrunner,italsooffersyoutheopportunitytodevelopqualitiesfromrunningthatyoucanuseintherestofyourlife.Thisapproachtorunningisbestunderstoodwhenyoucanseethebackgroundandlogicsupportingit.Thefirstthreechaptersarededicatedtolayingoutthephilosophicalfoundation,sowhenIgiveyouthespecificsofthetechnique,theywillallmakesense.Chapter1comparesthepresentparadigmofrunning,powerrunning,toChiRunning,theproverbialnewkidontheblock.Chapter2introducesyoutothefivePrinciples,ornaturallaws,uponwhichT'aiChiandChiRunningarebased.WhenyourmovementsareinsyncwiththelawsofNature,youhaveoneofthebestsupportsystemsaround,toputitmildly.Chapter3willexplaintoyouthe"inner"skillsofChiRunning,whichIcallChi-Skills.Learningthesefourmind/bodyskillswillchangeyourrunningintoanentirelynewactivity.Chapter4introducesyoutotheChiRunningfocuses,whicharethespecificphysicalandmentalmethodsusedtorunmoresmoothly,efficiently,andinjury-free.Chapters5through9teachyouhowtobringtheChiRunningtechniqueintoyourrunningprogramincludingprogramdevelopment,peakperformancetraining,anddiet.Chapter10thentellsyouhowtobringtheChiRunningprinciplesintoyoureverydaylife.Iwouldsuggestreadingthebookstraightthroughonce.Thengobackandrereadportionsthatyoudidn'tfeelclearon.Myfavoritetrickwithamanualistomarkallofmyfavoritesectionswithatab,labeledforeasyreference.Ifyouwantsomethingmorepermanentandreliable,gotoyourlocaloffice-supplystore,buysomestick-onplastictabs,andgocrazy.I'dmarkalltheexercises,drills,focuses,andtipssoyoucanaccesstheinformationeasilyifyou'reonyourwayoutthedoorforarun.Believeme,youwillusethisbookmoreoftenifyouhaveasysteminwhichtheinformationisatyourfingertips.I'vefoundthatthebodyandmindlearnbestthroughrepetition.Forthisreason,Irecommendthatyourereadthisbookseveraltimes,thenatleastonceayear,tokeepyourmindandbodyrefreshedwiththeprocessandterminology.Takeyourtime,andyou'lllearnmore,faster.LearningthebasicChiRunningtechniquecantakeanywherefromonetothreemonthsfortheaveragerunner,butthegreaterknowledgegainedfromtheapproachwillbesomethingthat,whenpracticedregularly,willinfluenceyourthoughtsandactionsfortherestofyourlife.Copyright©2004byDannyDreyerReadmore Tryavirtualfamilystaycationforless AmazonExploreBrowsenow Productdetails ASIN ‏ : ‎ 1416549447Publisher ‏ : ‎ AtriaBooks;Revisededition(May5,2009)Language ‏ : ‎ EnglishPaperback ‏ : ‎ 320pagesISBN-10 ‏ : ‎ 9781416549444ISBN-13 ‏ : ‎ 978-1416549444ItemWeight ‏ : ‎ 1.15poundsDimensions ‏ : ‎ 6.13x0.9x9.25inches BestSellersRank:#53,320inBooks(SeeTop100inBooks)#13inTrack&FieldSports#18inPilates(Books)#71inRunning&Jogging(Books)CustomerReviews: 4.5outof5stars 1,015ratings AbouttheauthorsFollowauthorstogetnewreleaseupdates,plusimprovedrecommendations.PreviouspageDannyDreyerBriefcontentvisible,doubletaptoreadfullcontent.Fullcontentvisible,doubletaptoreadbriefcontent.DannyDreyer,anesteemedwalkingandrunningcoach,ultramarathonrunnerandlecturer.Heconductsworkshopsnationwideandlecturesfrequentlyatmajormarathonevents.Heisthecoauthor,withKatherineDreyer,ofChiRunning:ARevolutionaryApproachtoEffortless,Injury-FreeRunning,ChiWalking:FitnessWalkingforLifelongHealthandEnergy,andChiMarathon:TheBreakthroughNaturalRunningProgramforaPain-FreeHalfMarathonandMarathon.Seemoreontheauthor'spageKatherineDreyerBriefcontentvisible,doubletaptoreadfullcontent.Fullcontentvisible,doubletaptoreadbriefcontent.KatherineDreyerbringstothisbookmorethantwentyyearsofexperienceinthehealth,personalgrowth,andfitnessfields.ShenowworkswithDannytocreateChiRunning,ChiWalking,andChiLivingprograms.Seemoreontheauthor'spageNextpage Customerreviews4.5outof5stars4.5outof5 1,015globalratings 5star 69% 4star 19% 3star 5% 2star 3% 1star 2% Howcustomerreviewsandratingswork CustomerReviews,includingProductStarRatingshelpcustomerstolearnmoreabouttheproductanddecidewhetheritistherightproductforthem. Tocalculatetheoverallstarratingandpercentagebreakdownbystar,wedon’tuseasimpleaverage.Instead,oursystemconsidersthingslikehowrecentareviewisandifthereviewerboughttheitemonAmazon.Italsoanalyzedreviewstoverifytrustworthiness. LearnmorehowcustomersreviewsworkonAmazon ViewImageGallery AmazonCustomer 5.0outof5stars Thanks,Dreyers...forhelpingthis55yearoldrunpain-free!!xox ReviewedintheUnitedStatesonJuly5,2015 ChiRunninghaschangedmylife!Painfreerunningispossible...andwhatawonderfulspiritualjourney!Life,andrunning,aregravitysports.Thanks,Dreyers,forpavingtheway!(andofferingtipsforrunningonpavement!)xoxo Imagesinthisreview Reviewswithimages Seeallcustomerimages Topreviews Mostrecent Topreviews TopreviewsfromtheUnitedStates Therewasaproblemfilteringreviewsrightnow.Pleasetryagainlater.Etcher5.0outof5stars Thesetechniqueswereamiracleforme!! ReviewedintheUnitedStatesonMay23,2015VerifiedPurchase Firstofall,Iama43yearoldNON-runner.I'm5'4"withstumpylittle"BarnyRubble"legsthatdon'tgoveryfastonthebestofdays,andtheshouldersandarmslikealinebackerduetomyMidwesternrearingonahayfarm;asleekandslenderrunnersbodyisthelastthingintheworldthatIpossess.Withthatsaid,duetomyjob,everyyearIhavetodoaphysicalfitnesstest(pushups,situpsandthedreadedmileandahalfrun)andeverysingleyearI'vedreadediteverytime.ThisyearIwasdreadingitmorebecauseI'vetraveledquiteabit,wasflooredbythefluinMarchandattheendofApril,washitwithparalyzingallergiessothetrainingIwouldnormallydoforthefourmonthsleadinguptomytestingdidn'thappen.Ihonestlydidn'tknowwhatIwasgoingtodo.NotonlydoIdespiserunning,IdespisedtheweeksoftherecoveryfromtheinjuriesthatIwouldalwayssustain,especiallyfromcompletelyblowingoutmyankles,kneesandespeciallymyquads.Then,asfatewouldhaveit,whilesurfingonmykindleonenight,aboutaweekago,Ifoundthisbookandreadthereviews.Atfirst,Ihadsomemajordoubtsbecausesomethingassimpleaschangingyourrunningposture,inordertorunmorecomfortablyforlongerdurations,soundedwaytoogoodtobetruebutIwasdesperateandtimewasrunningoutforme.Atfirst,thebooksoundedabitlikeaninfomercialthatyou'dseeat3amwhennothingelsewason,theclaimsitmadewereabitoutlandishbutIkeptreading.Ihavetoadmit,IwasintriguedbythetimeIwasdonebutIwasstillhavingahardtimevisualizingwhatIneededtodo.Onawhim,IloggedontoYouTubeandwatchedthevideo'sonCHIRunning...thiswascompletelydoable!Beforetoday,wheneverIattemptedtorun,Icouldgetabout50feetbeforemylegsstartedfeelingsharppainsinonewayoranother,soIwouldbeginthewalkofshamewaitingforittopass;Ihopedthatquittingsmokinglastyearwouldmakeadifference,itdidbutthenmylegswouldgiveoutbeforemylungswould.However,today,Iwasabletoputthelessonsfromthebookandvideointopractice...Iran3/4ofamilebeforeIstoppedtowalk!!Andthatwasonlybecausetherewasasteephilltotackleandastrongheadwind.Anyway,Ifinishedthe11/2milecoursefeelingreallywell!Sowell,infact,IwentintomybuildingandranANOTHERmileonourindoortrack!!I'mcompletelyastonished!!AsIwritethis,IamexperiencingafractionofthediscomfortthatInormallyfeelontheeveningafterrunninganyamount.MyanklesandhipsareabittenderbutthiswasmyfirstrunwiththenewtechniquessoIneedtopracticemore.However,Iamhavingnodiscomfort,whatsoever,inmyquadswhichwouldnormallycripplemefordaysafterword.I'mactuallylookingforwardtomyruntomorrow!Overall,thesetechniquesaren'thardatallandIthinkthatabadrunner,suchasmyself,canpickupthefundamentalsquitequickly.Readthebook,watchthevideo,andtryrunningwithoutearbuds(Ialwaysdo!)becauseIwasabletopayattentiontothewaymybodywasreactingtothechangesandwasabletotweakasneeded.So,forthefirsttimeinover20years,I'mabletofacemyfitnesstestthiscomingweekwithoutfearoranxiety.I'mreallygladIfoundthisbook! Readmore 40peoplefoundthishelpful Helpful Reportabuse hlmac5.0outof5stars Putacheckmarkonmybucketlist ReviewedintheUnitedStatesonJune16,2013VerifiedPurchase ChiRunning,Arevolutionaryapproachtoeffortless,injury-freerunningisanamazingbookandDVD.Growingup,Iplayedalotofsportsfromfootballtobaseballtotrack,allofwhichrequiredexplosiverunningorsprintsifyouwill.Atage17IjoinedtheArmyandthedistancesIranbegantoincrease.Aspartofthesemi-annualphysicalfitnesstest,theArmyrequiresitsSoldierstorun2mileswithinacertainamountoftime.ThemorningPTprogramusuallyconsistsoftrainingatmuchgreaterdistances.WhenIwasyoungitdidnotmatter,orbetterput,Ididnotknowanybetter,nordidIrealizethatrunningisanart.WhenIwasinmyearlytwentiesIdecidedIwantedtorunamarathonandbegantotrain.Onceagain,asayouth,Isimplywentoutandran.Afteracouplemonthsoftraining,Idiscoveredtheweightroom,andstoppedrunninginfavorofliftingweights.IhadtocontinuetraininginordertopasstheArmyphysicalfitnesstest,butthatwastheextentofmyrunning.AsIgrewolderIputthemarathonambitionbackonmybucketlist.WhiletrainingIbeganhavingproblemsinmyhipsandmyhamstrings.ItbecamesopainfulthatIwenttoseethedoctorandhereferredmetophysicaltherapy.Thephysicaltherapisttriedeverythingfromstretchingtodryneedlingtotryandrelievethepain.In2010myunitdeployedtoIraqtosupportthedrawdown.DuringthistourIwasintroducedtoatherapist,whowasanavidrunner.Heputmeonatreadmillandobservedmyrunning.HetoldmeIspenttoomuchtimeonmyheels.Iwasaheeltoerunnerwhooverusedtheheelsofhisrunningshoes.Hemadesomerecommendations,andIattemptedtomaketheadjustments,butitwasn'tuntilanotherSoldierrecommendedChiRunningthatIreallyunderstoodwhatthetherapistwastalkingabout.ChiRunningisabookandDVDbyDannyandKatherineDreyer.Ithasbeenhailedasanelitesourceinallsportstoincludefootball,baseball,yoga,andofcourse,therunningcommunity.ChiRunningisastepbystepplanwithinstructionandexercisesthathelpyoutransitionfromyourcurrentstyleofrunningtoamoreproperstylethatislesspronetoinjury.TheDreyer'swalkyouthroughthetechniquesnecessarytochangeyourcurrentrunningstyle.Theiroverallgoalistorelievestressandtensionsoyourunmorelikeyoudidwhenyouwereakid.TheybreakdownthedifferencebetweenChiRunningandPowerRunning,andtheytakeyouthroughexercisesthatfocusonandhelpdevelopthecore,whichisessentialtorunningproperly.Frombeginningtoendthebookisaprocessthatwillhelpprofessionalsrunbetter,andenthusiastlikemyselfrunmoreefficiently.Itisaprocess,sobepatient,butfromtheveryfirstlessonyouwillstartrealizingthingstoworkon.TheDVDisanexcellentresourceasithelpssolidifywhatisinthebookbyprovidingthereaderwithavisualofthedifferentexercises.Afterreadingthebookandperfectingmytechnique,InthelastyearIhaveeffortlesslyruntheArmy10miler,twohalf-marathons,3adventureruns(dirt/mudruns),andshaved30secondsoffmyArmytwomileruntime.Ialso,finally,markedthatmarathonoffmybucketlist. Readmore 9peoplefoundthishelpful Helpful Reportabuse Seeallreviews Topreviewsfromothercountries Madacksman1.0outof5stars Basedonwidelydisprovedtheories ReviewedintheUnitedKingdomonSeptember22,2020VerifiedPurchase Theimportantthingtonoteishowoldthepositivereviewsare.Thisandtheposemethodwerepassingfadsthathavenowbeenwidelydisproved.However,ifyouthinkaballofinvisibleenergyiswhatgetsyouroundamarathonthenthisbookisforyou.IactuallydidtryitandallIgotwasashorteningstridelengthandslowingpacerightuptothepointIretiredfromallmyracesduetoinjury.Thisbookmighthavedestroyedmyrunningcareer;thefirstbookIhaveeverthrownaway. Readmore 3peoplefoundthishelpful Reportabuse hp93145.0outof5stars CannotThankDannyDreyerEnough.Thiswayofrunningisamazing ReviewedintheUnitedKingdomonJune27,2012VerifiedPurchase Iamnow52yearsoldandhaverunforover36years.Therunninghadappearedtobecatchinguponme.Iusetoruneveryday,alwaystryingtoputqualityintoeveryrun.IwasneveronetojustgooutandjustgothroughthemotionsandbehappythatIhadatleastbeenout.IwasatastagewhereitwastakingmeagestogetoverinjuriesandIwasgettingmoreofthem.MybodyandlegsalsoachedsomuchthatIhadtoresttwotothreedaysaftereveryrun.Runninghasbeenmylife,Ihavetriedothersports,biking,swimming,gym,etcbutfoundnothingfulfilledmemorethanrunninginthecountryandonthemoorsaroundmyarea.AfteryetanotherinjuryIthoughtenoughisenoughandmybodyistellingmethat'sit.WhileinjuredIwasonAmazon.co.ukandjusttappedrunninginthesearchbarandfoundabookcalledChiRunningbyDannyDreyer.Afterreadingthereviews,andforthepriceIpaid,Ithought'WhathaveIgottolose'.Ireadthewholebookinonego,andthenreaditagainthedayafter.Iwasfascinatedandcouldnotbelievehowmuchhewassayingwasjustcommonsense.IcouldnotwaittostartputtingwhatDannywassayingintopractice.IwentoutonthefirstdayofmyChiProgramfor30minsconcentratingontheaspectsthatrelatetoChiRunning.Ididfinditalittledifficulthasanybodywould.Ihadrunacertainwayfor36yearsandtochangetosomethingnewwasgoingtotakealittletime.ThedayafterIwasamazedIhadnoaches,nopains,nothing.Iwentoutagain,tookmytime,concentratingonmyformandbreathing.Ididachealittlethedayafterthesecondrunbutnothinglikebefore.IwentoutthethirddayjustwaitingformybodytogetusetotheChiRunningformandfeltfineandstrong.Iwasstillstickingtoaround30minsasession.Ihavehadthisbooknowforaboutamonthandhavebeenouteverydayforbetween30minsandanhour.Ihavealsostayedinjuryfree.Ihavenotbeenabletodothis,inthelasttenyears.IcannotthankDannyDreyerenoughforprolongingmyrunningandsendhimmysincerethanks.IwishIhadfoundthisbookinmytwentiestoputDanny'stheoriestothetestinmyprimerunningyears.IamstilllearningChiRunningandreadexcerptsfromthebookmostdays.ThisbookwillappealtoallrunnersbutforrunnerswhoareconstantlygettinginjuriesthenjusttryChiRunningbyDannyDreyer. Readmore 10peoplefoundthishelpful Reportabuse Karen5.0outof5stars Worthalook ReviewedintheUnitedKingdomonApril18,2014VerifiedPurchase IreadaboutthisbookmanyplacesandamgladIgotit.Itintroducedmetotheideaofrunningwithacentralcolumnleavingthearmsandlegsloose-usingtheimageofacheetahwhomoveshiscorebodyforwardusinghislegslightly.ItisbasedontheprinciplesofTaiChi.ThereisbreathworkthatIhavereadelsewherehoweverseeingthedateofthispublication,hesaiditfirst.Reallyworthreadingsinceitissodifferentthanmostoftherunningbooksaroundwithideasgeometricallyopposed.Ratherthestrengthandforce,lightness.Worthreadingwhetheryouagreeornotjusttothinkabouttheideas.Ithelpsmewithmyrunningbyreducingmy"perceivedeffortlevel".IalsoboughtChiMarathon.Idonotplantodoamarathon,theideasaresimilarcarriedabitfurtherastheyhavelearnedovertime.ThisoneisenoughunlessyouareobsessivelikemeandneedtoreadALLtheinfo. Readmore 4peoplefoundthishelpful Reportabuse DarrenKuypers5.0outof5stars Superb!Revolutionisedrunningforme! ReviewedintheUnitedKingdomonSeptember18,2017VerifiedPurchase Icannotratethisbookhighenough.Iwasstrugglingat6-7kmmark,unabletogetpastITBandissues.LittledidIknowthatrunningtechniquewasattheheartofit.WiththehelpofthisbookIwentonthecompletenotonlyahalfmarathonbutalsothe2017LondonMarathon!Doyourselfahugefavourandbuythisbook! Readmore 12peoplefoundthishelpful Reportabuse MrsLindaMeehanAshton4.0outof5stars GoodBook,MakesaLotofSense,CouldBeaLotShorterThough!! ReviewedintheUnitedKingdomonApril23,2014VerifiedPurchase Ilikethisbook,itmakesalotofsense…onceyougettoaboutchapter4or5.It’sarealefforttoreadthefirstfewchaptersasIfelttheyreallyweren’trelevant.Ijustwantedtoknowhowtorunwithoutinjury(andhopefullycuremyshinsplints).Thebookhasreallyhelpedmeincuttingmytimedownby1to2minutesperkilometre.Iwasaveraging7:30perkilometreI’mnowaveraging6:16perkilometre,evenrunninginthe5to6minutebracket…yup,I’maslowrunner;)Anyway,thebookcombinedwithothermethods(foamrolling,compressionsleeves)havehelpedwithshinsplintsandmyformhasimproved.I’mstillworkingonmyChiRunningformbutI’mdefinitelybetterthanIwasafewmonthsback.OverallIrecommendreadingthisbook,butlikeIsaid,onceyougettochapter4or5…thebookcouldbeabout50pagesshorterwithoutallthelettersfrompeoplehe’strainedtoo:) Readmore 4peoplefoundthishelpful Reportabuse Seeallreviews Yourrecentlyvieweditemsandfeaturedrecommendations›VieworedityourbrowsinghistoryAfterviewingproductdetailpages,lookheretofindaneasywaytonavigatebacktopagesyouareinterestedin. 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