ChiRunning: A Revolutionary Approach to Effortless, Injury-Free Running (Chi)

Dreyer's approach is to apply the teachings of Tai Chi to running. He teaches about four skills: focusing your mind, Body sensing (high speed access), breathing (tapping into your chi), and relaxation (the path of least resistance). The idea of body sensing and thinking about posture, as well as relaxing, has already started working well for me. For several years I have needed a lot of walk breaks when I've been out running. In the past year I have lost a lot of weight and I'm sure that has helped a lot, but even after losing the weight, I found myself out of breath very quickly and still taking a lot of walk breaks. Since I've been focusing on my posture and maintaining a relaxed state I have not had to take any walk breaks at all. That is very exciting to me. I started adding miles to my long runs and I've found that I still need to work on my endurance, but I have been able to control my breathing and continue running even when my body has started getting tired. That is a huge change for me and is plenty enough reason for me to be excited about this book. The book has chapters on injuries; how to prevent them and what to do if you are injured. I think most runners at one time or another have dealt with some kind of running injury, so that chapter is well worth the read. I have been very fortunate over the years, having had only one serious running injury in over 30 years of running, but I still will apply these ideas to ensure my continued good luck. There is also a chapter on diet and nutrition, in general. He gives advice that is good, I'm sure. I believe Dreyer, but I'm not changing. I'm not giving up my coffee. I'm just not. That doesn't mean I think Dreyer is wrong; I just think his suggestion is a bit unrealistic for most of us. But if you follow his advice I'm sure you will get amazing results. You definitely will not hurt yourself. I really like this book. It has already helped my running a lot just since I started reading, and it is written so that it is easy to follow and understand. It would be great for a beginning runner or an intermediate runner hoping to improve, but I think even an elite runner would find it useful.

ChiRunning, A revolutionary approach to effortless, injury-free running is an amazing book and DVD. Growing up, I played a lot of sports from football to baseball to track, all of which required explosive running or sprints if you will. At age 17 I joined the Army and the distances I ran began to increase. As part of the semi-annual physical fitness test, the Army requires its Soldiers to run 2 miles within a certain amount of time. The morning PT program usually consists of training at much greater distances. When I was young it did not matter, or better put, I did not know any better, nor did I realize that running is an art. When I was in my early twenties I decided I wanted to run a marathon and began to train. Once again, as a youth, I simply went out and ran. After a couple months of training, I discovered the weight room, and stopped running in favor of lifting weights. I had to continue training in order to pass the Army physical fitness test, but that was the extent of my running. As I grew older I put the marathon ambition back on my bucket list. While training I began having problems in my hips and my hamstrings. It became so painful that I went to see the doctor and he referred me to physical therapy. The physical therapist tried everything from stretching to dry needling to try and relieve the pain. In 2010 my unit deployed to Iraq to support the draw down. During this tour I was introduced to a therapist, who was an avid runner. He put me on a treadmill and observed my running. He told me I spent too much time on my heels. I was a heel toe runner who over used the heels of his running shoes. He made some recommendations, and I attempted to make the adjustments, but it wasn't until another Soldier recommended ChiRunning that I really understood what the therapist was talking about. ChiRunning is a book and DVD by Danny and Katherine Dreyer. It has been hailed as an elite source in all sports to include football, baseball, yoga, and of course, the running community. ChiRunning is a step by step plan with instruction and exercises that help you transition from your current style of running to a more proper style that is less prone to injury. The Dreyer's walk you through the techniques necessary to change your current running style. Their overall goal is to relieve stress and tension so you run more like you did when you were a kid. They break down the difference between ChiRunning and Power Running, and they take you through exercises that focus on and help develop the core, which is essential to running properly. From beginning to end the book is a process that will help professionals run better, and enthusiast like myself run more efficiently. It is a process, so be patient, but from the very first lesson you will start realizing things to work on. The DVD is an excellent resource as it helps solidify what is in the book by providing the reader with a visual of the different exercises. After reading the book and perfecting my technique, In the last year I have effortlessly run the Army 10 miler, two half-marathons, 3 adventure runs (dirt/mud runs), and shaved 30 seconds off my Army two mile run time. I also, finally, marked that marathon off my bucket list.

I purchased this book on advise from a runner. I had just started running last year, and after several knee issues thought I would have to stop running all together. If you learned to run like most of us, long strides, heal to toe, no pain no gain, this book will change your perception of running. This method allows me to run faster, longer, with less effort, and less pain than before my injury. The only issue I have with the book is like most how to books, it could be written in pamphlet form. The beginning is filled with anecdotes and reasoning and stories, that I really could care less about. If you can last through all that, this book will be worth twice the price. If not, then skip the first 4 chapters, pull up you tube for visual explanations of the fine points. Either way it will help you run better.

To give you some background I'm 32 years old and last year started running for the first time since I was in high school. Progressed quickly from just doing one mile and then doing three miles. The more I ran the faster I wanted my times to be. I quickly ran into IT Band pain in one of my knees and after a couple weeks went to a sports doctor who diagnosed me with poor stretchability, specifically in the hammies. He recommended physical therapy to learn better stretching routines/techniques. Well the stretching did help as well as running at a slower pace however I noticed towards the end of fall that I still ran into IT Band pain when pushing myself past six miles. Started back up running in March and in early April joined a running club. This time I started stretching properly and with everything I learned from the physical therapy right from the get go. Was running at very conservative pace not even coming close to what I did the previous year. However once I got up to eight mile runs I again started having IT Band pain. It got to the point where half of my run I was in pain but just went through it. Then the next couple days I could barely walk around the house. Somehow I got it in my head that maybe there is a more efficient way to run and that is when I came across this book. Week after week I noticed that I would have less and less pain and was pushing myself over ten miles on my long runs. I still wasn't doing the ChiRunning perfectly though and even had a little Achilles tendon flare up. I went back to the book and reread as much as possible and watched some of the videos and then finally had a break through where it all just came into place. Running felt more smooth, more productive, and more natural. The chapter on what do do with specific pain really helped as well telling me what I'm doing wrong to have IT Band pain or the Achilles tendon pain. I highly recommend this book to anyone having pain while running because it isn't a normal part of running. Running should be pain free and enjoyable. This past Saturday I ran fourteen miles (personal best) with ZERO IT Band Pain or Achilles pain. The recovery for this run was the least I've needed. Typically for a couple days after running the knee would be so tight it would hurt to bend. Not anymore. I can actually walk around after my runs without hobbling for a couple days. The best part is throughout the entire process of learning ChiRunning I never had to stray from my training program by taking a day off or doing less mileage, which I was really worried would happen right before I found this book. It had immediate effects.

I am an asthmatic who has always wanted to run, but I never thought I would be able to run for over a few minutes. I read this book in it's first edition as a library book and it became such an integral part of my excercise program that I renewed it and then came back to the library the day after I finally had to return it so I could check it out again. I decided to buy it without delay. I love the new edition with the different organization and information. I am a beginning runner and started running with this program when I was 40 lbs overweight. Now, about two months later, I have lost 20 pounds and had no injuries. When I started I could barely run for 2 minutes. Now I can run for 20 minutes without to much fatigue. I have also gone off one of my asthma medications, and am hopeful that I will no longer need any medication as my distances and times increase. I am less stressed and more energized than I have ever ben in my life. The form taught in this book is mostly responsible for my success. I also have a history of back pain, and I had none because of the "leveled pelvis" and low impact taught in this book. Very easy to read, common-sense techniques that apply to the rest of your life as well. I am a Senior Vocal Performance Major in college, and the principals have also helped me greatly with my singing. This is a must-buy for anyone who wants to run in a way that is fun, energizing, and efficient.

This book and running technique was recommended to me by someone during a casual conversation after I explained how I found running outdoors so much harder than running on a treadmill. He correctly diagnosed my problem as "power running" and told me about Chi running, and described one of the principles. So I checked out some Youtube videos and bought this book, used, $.99 plus $3.99 shipping. It works! I thought I knew how to run, but I was doing several things wrong. Using these principles or techniques of motion: body position, lean, striding behind you/not in front of you, landing on middle of foot, having your foot strike directly below your center of gravity instead of reaching your leg forward, faster cadence, really made a difference. I can go faster and farther now. My joints take less of a pounding (big factor since I'm middle aged) so I now have no joint pain towrds the end of a long run. Using Chi Running, I did my first half marathon without getting wiped out! My two previous half-marathons were killers. I no longer pronate/heel-strike. I actually bought an electronic metronome, like the author recommends, and use it with ear-buds to control my cadence, and it works too. The faster cadence, along with a shorter stride is mechanically more efficient, less tiring, and allows me to go longer before muscle fatigue sets in. By changing my foot-strike, I am working different foot muscles, so I have been using a small rubber ball, in between a golf ball and tennis ball in size, to massage the soles of my feet by rolling it between my foot and the floor. I'm so grateful to the author I think I'll either buy a new book or just send him a gift since authors don't make money off the sales of used books.

This book really helped me out. I started running very short distances very slowly on my own. I didn't have too many problems because I was so bad at running. As I got stronger, faster, and more fit, I started having a lot of problems with my knees and achilles tendons. Mind you, I wasn't all that fast, but I was just enough faster to start putting pressure on my body in the wrong ways; I've heard its a common problem for new runners to have no problems and quickly grow into having problems. Essentially, this book is about a handful of simple good mechanics of posture and form. It took me about three runs thinking about the ideas in this book before I was running faster and longer than I was before, all with no pain. Its an easy read and an easy set of concepts to digest. Definitely recommended for the average person looking to make running work as a great and inexpensive way to get fit.

There is a lot of 'fluff' in this book to make it as long as it is.. but once you wade through it.. you will discover a new way to run pain free. I have been recovering from a knee injury for over 2 years where it really hurt to do just about anything to include sitting for long periods of time or even walking. I am a very active person so I tried a couple of times to start jogging and other activities again but I was just in too much pain. A friend of mine who is a marathon runner told me about this book and how it really helped with his knee pain. I picked up the book, read it and did what the author suggested. I AM AMAZED AT THE DIFFERENCE!!! Within 2 weeks I was running 3 miles everyother day with NO PAIN!!! And if I start to notice some pain I actually look at what I am doing and it is either my posture changed or the position of my feet (pointing more out than straight)are the cause. I adjust accordingly and the pain is gone. Within 2 months I ran my first 10K in 45:40... Within 3 months I am running just about everyday. My running schedule is now 4 miles, 4 miles, 10 miles, day off, 4 miles, 4 miles 10 miles day off (etc)... Once you get to the technique that the author offers in this book you will see an amazing change. I used to have to listen to music when I ran.. now I enjoy NOT listening to music.. 'listening to my body' respond to changes in my running and clearing my head... I suggest this book to anyone who wants to run pain free and learn to enjoy running.

"気"ランニングというタイトルで日本語版も出てますが、こちらはその改訂版(2009年)です。読者からのフィードバックを反映して大幅に内容を改訂しているようです。体の部位等の専門用語が幾つか出てくるのを除けば、読みやすい内容です。 「画期的」かどうかはともかく、ケガをしないランニング法について、フォームに重点を置いて書かれています。 -骨盤を起こし、頭頂〜肩〜腰〜踝まで一直線の姿勢を作る (この姿勢作りの説明に20ページ以上割いています) -その状態のままわずかに前傾し、重力の助けを借りて推進力を得る -足首を脱力し、体の重心より後でMidfoot着地 -下肢は回すだけ。踵をはがすイメージで持ち上げる。つま先で蹴らない -ピッチは170〜180歩/min(結構速いですが…ロードバイクの最適ケイデンスと同等) …など。 試してみると、確かにふくらはぎ・すね・足首周りの筋肉や腱への負担が減り、ほとんど筋肉痛になりません。ただ、かなり速いピッチになるのでそちらのほうがしんどいです。これに関しては｢時間をかけて徐々に慣らしていくこと｣が大事だそうです。 考え方は｢体幹ランニング｣や｢非常識メソッド｣にも通じる内容だと思いますが、効率の良いフォームを身につけていく上で意識するべきことがより丁寧に書かれているように思います。 この方法を取り入れることで、最初は一時的にタイムが落ちるかも知れないが、時間を掛けて体に馴染ませていくことで効率の良いケガしないランニングフォームが身につくとのこと。 まだ始めて一ヶ月なので★４ですが、半年くらい続けて良い結果が出ればまた評価を見直そうと思います。

Um livro excelente, um dos poucos que recomendo a qualquer corredor. É meio filosófico, e tal, mas ensina muito bem a ter uma técnica de corrida menos lesiva e mais eficiente.

Very informative and helpful read 🏃

I read about this book many places and am glad I got it. It introduced me to the idea of running with a central column leaving the arms and legs loose - using the image of a cheetah who moves his core body forward using his legs lightly. It is based on the principles of Tai Chi. There is breath work that I have read elsewhere however seeing the date of this publication, he said it first. Really worth reading since it is so different than most of the running books around with ideas geometrically opposed. Rather the strength and force, lightness. Worth reading whether you agree or not just to think about the ideas. It helps me with my running by reducing my "perceived effort level". I also bought Chi Marathon. I do not plan to do a marathon, the ideas are similar carried a bit further as they have learned over time. This one is enough unless you are obsessive like me and need to read ALL the info.

it is a manual more than a good read book, still absorbing