Chi Running

Chi Running : A Training Program for Effortless, Injury-free Running

3.7 (6,054 ratings by Goodreads)
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Imagine running like a child once again: effortless, free, boundlessly energetic, without injury or soreness. Ultramarathoner Danny Dreyer combines the wisdom of T'ai Chi with the insights of a champion runner to present ChiRunning, a step-by-step audio program adapted from his popular book (Fireside, 2004) to help beginner, intermediate, or professional runners alike access their own childlike stamina and ease-of-motion.
Running is immensely popular, but more than 16 million are injured each year doing just that. "It doesn't have to be that way," explains Danny Dreyer. "Running can and should be healthy, energizing, and good for your entire body." With ChiRunning, he invites us to learn how to:
Create a safe and effective training program that makes proper posture, breathing, mindfulness, and relaxation a natural part of your routineTap into chi energy to shorten or eliminate your post-run recovery from days to hours, and dramatically decrease your risk of injuryNever again suffer from knee pain or shin splints.Make running any distance possible and enjoyable, from 5Ks to 50-mile-plus ultra-marathonsDramatically decrease your risk of injury with gentle T'ai Chi stretches and "body looseners."Featuring audio to take with you on your next run, ChiRunning will show you how to make posture, breathing, mindfulness, and relaxation a natural part of your routine. Whether your goal is an annual 5K or an ultramarathon, ChiRunning will help you take your running to the next level--with more energy than ever before, and without fear of injury.

Session One
The Principles of ChiRunning
IntroductionThe genesis of ChiRunningWhy are you here?Going beyond the physicalWhat is the "chi" in ChiRunning?The principles of T' ai ChiThe four chi skillsThe morning exerciseExercise: Belly breathe
Session Two
The ChiRunning Technique
IntroductionThe importance of postureThe four steps of alignmentTesting your postureThe "C-shape" and one-legged posture exercisesLearning to leanUpper-body focusLower-body focusPractice: Beginning to run
Session Three
Guided Running Practices
Preparing to Run
IntroductionCadence and gearsCadence track: 85 BPMCadence track: 90 BPMBody looseners
Beginner's Run Focuses
IntroductionOne-legged posture stanceThe "C-shape"Arm swingPeel your heelsStrideLengthen the back of your neckBend your kneesThe three-step process of engaging your leanThe window of leanCool-down and review
Advanced Run Focuses
IntroductionOne-legged posture stanceMove in a circular pathEngage the leanUse your y'chiKeep your stride behind youHeels up, toes downBalance your feetRegulate your speed with yourleanBelly breahingCool-down and review
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Product details

  • CD-Audio | 3 pages
  • 132.08 x 139.7 x 15.24mm | 136.08g
  • Louisville, CO, United States
  • English
  • 1591796539
  • 9781591796534
  • 149,644

About Danny Dreyer

Danny Dreyer

Danny Dreyer, a running coach and nationally ranked ultramarathoner, has more than 30 years of running experience. He is a student of renowned T'ai Chi master George Xu and has been published in Runner's World and Running Times. He is the author (with Katherine Dreyer) of ChiRunning and ChiWalking.

Katherine Dreyer

Katherine Dreyer combines 25 years in the health and fitness publishing industry with nearly 20 years of studying Eastern philosophy and practices. From 1991-1995, she was president of New Hope Communications, the leading communications company for the natural health business. She also helped launch and was vice-president of, a natural health website.

Katherine spent the first 10 years of her career in marketing in New York, working for several top advertising firms as well as Time Warner's HBO Video. In 1989, Katherine left Time Warner and New York City for Boulder, Colorado, and New Hope Communications.

In 1999, Katherine convinced Danny that ChiRunning was worthy of their focus and attention. As she says, "As soon as I heard how people were responding to Danny's classes, I knew that it was important that this information get out to more people."

As cofounders of ChiLiving, Inc., Katherine and Danny have spent the last seven years writing the ChiWalking and ChiRunning books and newsletter, producing the DVDs and other materials, and teaching classes and instructor training courses throughout the country and now abroad. They live with their daughter, Journey, in Asheville, North Carolina
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Rating details

6,054 ratings
3.7 out of 5 stars
5 25% (1,513)
4 34% (2,049)
3 30% (1,812)
2 9% (523)
1 3% (157)
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