Danny with Katherine Dreyer Dreyer

'The most exciting and revolutionary book to hit the running community this decade.'-Toby Tanser, author of Train Hard, Win Easy

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 Drewer 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.

Dramaticall y reduce, your potential for injury.
Make knee pain shnd shin splints a thing of the past.
Greatly reduce post-run recovery time.
Create a safe and effective training program.
Make running any distance enjoyable whether you're a beginning runner or a seasoned competitor.

'This program will totally revoutionize the way you run.'-Baron Baptiste, author of Journey into Power

Danny Dreyer, an esteemed running coach and a nationally ranked ultramarathon runner, has over thirty years of running experience and is a student of internationally renowned t'ai chi master George Xu. He has been published in Runner's World and Running Times. and is the author of his own monthly ChiRunning newsletter. He lives in the Bay Area and has taught the ChiRunning method to thousands of people with profound results.

Katherine Dreyer brings to this book her pasison for Eastern philosophy and over twenty years of health, personal growth, and fitness publishing. She was president of the leading publishing and communications company for the natural health business and now works with Danny on ChiRunning.

Contetns

Acknowledgments
Introduction Running lessons from a t'ai chi master
ChiRuning versus power running
How to use this book
Chapter 1 ChiRunning: A revolution in running
The benefits of running
Why people get injured
Power running: No pain, no gain
The 'Chi' in ChiRunning
Chapter 2 The principles of ChiRunning: Moving with nature
Cotton and steel: Gather to your center
Gradual progress: The step-by-step approach
The pyramid: The small is supported by the large
Balance in motion: Equal balance and complementary balance
Nonidentification: Getting yourself out of the way
Chapter 3 The four chi-skills
Focusing your mind
Body sensing: High-speed access
Breathing: Tapping into your chi
Relaxation: The path of least resistance
Chapter 4 The basic components of technique
Posture
Lean: Gravity-assisted running
Legs and arms
Let's go running
Chapter 5 Transitioning into and out of running
Transitioning into a run-Preparing your mind; Preparing your body; Starting your run
Transitioning out of a run-Ending a run; Cooling down; Stretching; The postrun mind
Chapter 6 Program development: The process of growth
Form, distance, and speed: The three developmental stages of the ChiRunning technique
Creating a running program
The well-rounded running program-Intervals; LSD run; Fun run; Hill run; Tempo run
Program upgrades: When, how, how much
Chapter 7 The beauty of learning and the blessing of challenges
The difference between productive and nonproductive discomfort
Troubleshooting your ChiRunning form: Common hot spots
Special circumstances: Uphill running, downhill running, running in new terrain and environments, fatigue, illness and running, buying shoes, treadmill running, miscellaneous tips
Chapter 8 Peak performance and racing
Race-specific training
Great training tips
Race-day tips
Chapter 9 Getting the most chi from your food
Principles of ChiRunning applied to diet
Practical steps for a healthy diet
Running and weight loss
Chapter 10 Run as you live, live as you run
Guidelines for ChiLiving
Opening new doors
Appendix A guide to the muscles referred to in the book
Index… (meer)