ChiRunning by Dreyer, Danny -- Read -- Imperial Library of Trantor

Index

Cover Praise Also by Danny Dreyer and Katherine Dreyer Title Page Dedication Copyright Contents Foreword by Mark Cucuzzella, M.D. Introduction to the New Edition

Setting Up the Conditions for Energy to Flow What's New in the New Edition The Midfoot Strike The Process of Discovery: The Subtleties of ChiRunning Gradual Progress: A Practice and a Process

Introduction: Running Lessons from a T’ai Chi Master

Run Like a Child ChiRunning Versus Power Running The Discovery of ChiRunning T'ai Chi Lessons 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 Cooperating with Two Forces: The Force of Gravity and the Force of the Road Make Your Running a Practice Discovery and Unfoldment

Chapter 2. The Principles of ChiRunning: Moving with Nature

What Happens When You Resist or Don't Follow the Law? Going with the Flow The Key Principles Needle in Cotton: Alignment and Relaxation Gradual Progress: The Step-by-Step Approach Balance in Motion: Complementary Balance and Physical Balance

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. Form Focuses: The Basic Components of Technique

Part I. An Overview of the ChiRunning Form: A Revolutionary Approach to Effortless, Injury-Free Running Part II. The Form Focuses Posture The Lean: Gravity-Assisted Running Lower Body Form Focuses Pelvic Rotation Upper Body Form Focuses Gears, Cadence, and Stride Length Let's Go Running Focus List

Chapter 5. How to Learn ChiRunning

The Stages of Learning Effortless, Injury-Free Running Learning Program for Beginning Runners Learning Program for Intermediate and Advanced Runners Ten Lessons for Learning the ChiRunning Technique Life After the Lessons

Chapter 6. Program Development

The Formula for Success Form, Distance, and Speed: The Three Development Stages of the ChiRunning Technique Creating a Running Program The Well-Rounded Running Program

Intervals Long, Slow Distance Run Fun Run Hill Run Tempo Run

Cross-Training for Running Program Upgrades: When, How, How Much Illness and Running Shoes and Equipment

Chapter 7. Hills, Trails, and Treadmills

Uphill Running Downhill Running Trail Running: A Healthy Addiction Treadmill Running

Chapter 8. Transitioning Into and Out of Running

Transitioning into a Run

Preparing Your Mind Preparing Your Body

Transitioning Out of a Run

Ending a Run Cooling Down Stretching The Post-run Mind

Chapter 9. Troubleshooting: Injury Prevention and Recovery

The Difference Between Productive and Nonproductive Discomfort Trying Too Hard Common Running Injuries

Chapter 10. Peak Performance and Race-Specific Training

Racing Race-Specific Training Great Training Tips Race-Day Tips For Triathletes Running a Marathon

Chapter 11. Getting the Most Chi from Your Food

Principles of ChiRunning Applied to Diet The Pyramid Non-Identification: Getting Yourself Out of the Way Practical Steps for a Healthy Diet Running and Weight Loss Recommended Reading

Chapter 12. 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 Acknowledgments