Description
The revised edition of the bestselling ChiRunning, a groundbreaking program from ultra-marathoner and nationally-known coach Danny Dreyer, that teaches you how to run faster and farther with less effort, and to prevent and heal injuries for runners of any age or fitness level.
In ChiRunning, Danny and Katherine Dreyer, well-known walking and running coaches, provide powerful insight that transforms running from a high-injury sport to a body-friendly, injury-free fitness phenomenon. 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 develop a personalized exercise program by blending running with the powerful mind-body principles of T’ai Chi:
-Get aligned: Develop great posture and reduce your potential for injury while running, and make knee pain and shin splints a thing of the past.
-Engage your core: Shift the workload from your leg muscles to your core muscles, for efficiency and speed.
-Add relaxation to your running: Learn to focus your mind and relax your body to increase speed and distance.
-Make it a Mindful Practice: Maintain high performance and make running a mindful, enjoyable life-long practice.
It’s easy to learn. Transform your running with the ten-step ChiRunning training program.
Steveo (verified owner) –
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.
Gregory W. Crowson (verified owner) –
ChiRunning
My running coach told me this book would be a requirement for me if I was going to truly attain the goals I set for myself concerning running. I purchased it and have already read the book 3 times over. It truly teaches you a better and easier form of running. I have already increased my speed without any more effort. In fact, less effort. The book touches on every aspect of ones life and teaches you how to have a well balanced, well rounded life.
I would recommend this book to anyone that is a serious runner or a beginner runner that wants to really learn to run.
Emilio (verified owner) –
I’ve been running for over ten years, and I’ve read everything I could get my hands on. At the end of the day there are two books, and only two books, you need: “Advanced Marathoning” by Pete Pfitzinger and Scott Douglas, and this one.
Forget about the “Chi” factor (it’s a good addition, but don’t let this make you not buy the book if you’re not into Chi). Seriously, this book may have been entitled “Feng shui Running”, “Yoga Running”, “Kung Fu Running”, “Minimalistic Running” or “How to Make the Best Chocolate Chip Cookies”… the result would’ve been the same: Advice that works… Run the way you’re supposed to, intelligently, and injury free (yes, this one actually delivers on that statement).
This is not a sales pitch, actually only half the book is all you need. This is it.
Doug (verified owner) –
This book was recommended to me by a trainer at a health club who runs marathons. I was skeptical at first, but I started to
incorporate techniques described in the book into my running routine. I find that it has been helpful. I don’t experience as
much nagging pain as I used to. I think as I learn more about this approach, my running will improve. I recommend this book for
avid runners.
David M. Juiliano (verified owner) –
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.
J. Danvers (verified owner) –
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.
coconut (verified owner) –
My husband is a runner and after reading this book, he is even more fanatic. He has practiced the new posture/style of running every day since he opened this Christmas gift. He loves it and finds the content to be accurate as he experiments with the new technique.
Sonja Jean Remmen (verified owner) –
I received the book in excellent condition and good time frame. The book is very interesting and most helpful.
It has definitely helped me with my running and learning more about Chi Running. I think it’s the best way to run to help me prevent injury and get the most out of my running. I love it! I recommend anyone intereseted in running whether you are a beginner or have been running for years, read Chi running and try it. You will be surprised at how different it feels and how much it really helps you run injury free. It feels so good to run without gettting those injuries. It makes running so much more fun!
GPD (verified owner) –
I am 65 years old and have been running for about 40 years. When I was younger I never had to worry about injuries. With age they became more frequent, which led to my interest in this book. While it is too early to tell whether applying the concepts will totally eliminate injuries, I can say that the concepts are sound. I can also say that now when I finish a run my legs feel fresh; while in the past they felt strained. With each day that I learn to more fully incorporate the principles of Chi running into my form I feel better and better both during and after the run.
I nice ripple effect is that one can apply the principles of Chi running into other aspects of one’s life: for example, the posture which the book describes should be practiced at all times: not just when running.
This book is a must for anyone who likes to run or even walk.
Birdie Jaworski (verified owner) –
I’ve been an off-again on-again runner for years, years! I’m 46 years old, and have never been what one could call an athlete… until this book! Using the principles found in Chi Running, I have discovered how to make running work for me. I’m still a mom-of-many, middle-aged, and busy with a crazy career, but I can also add RUNNER to the list.
What I like about this book is that it shows you through language and picture how to hold your body so that you don’t injure yourself while running. Before reading this book, I would get shin splints, a sore back, and tight hamstrings. I was a mess! Now I run with ease, and though I’m slow, I am healthy and strong.
FVD (verified owner) –
Haven’t finish the book, or haven’t master the technique, but seems very straight forward and I’m working on posture training and different movements needed to perform this chirunning thing. Good luck if you are in the same path. Love to run but hurt my knees several times.
mijoma (verified owner) –
I enjoyed the book for the most part and learned some things. However, he seemed to repeat the information a lot (guess repetition is the key to memory). It was to a point that annoyed me though, then again repetition annoys me period. lol. Also, somethings kinda contradicted themselves, but for the most part it was a pretty decent book and I did learn some things and def recommend this vs regular running relying on super thick soles praying the shoe will protect you. Which will! give you more injuries later down the road.
Leone Alato (verified owner) –
First and foremost: do not have it as e-book. This is probably true for most of manual-alike books (I had similar experience with a swimming manual), but with ChiRunning you are going to miss the at-a-glance capability only the paper can give you.
Anyway, this is indipendent from the book, that is a GREAT book on running.
I have read a great number of books on sport, several manuals and guides: this is something “different”. The approach is different: here Danny, the author, start from Tai Chi to get to a new running concept.
Well done, interesting even for a convinced Cartesian as myself, always critical towards Oriental disciplines (notwithstanding my long residential experience in Far East).
Other than paper edition, I would suggest DVD: ChiRunning videos you can recover from the network are not exaustive (not at all).
Probably a stage with a Certified ChiRunning Instructor would be the best completion, but unfortunately courses seem to be available in US only.
Jonathan Kessler (verified owner) –
I’ve been long distance running for 5 years. I’ve run a couple of Marathons and many 1/2 marathons. For me, running is a requirement for a happy and healthy life. It was difficult when I got injured. It’s funny because no one tells you that you need to learn to run. Everyone thinks running is innate. It is not. There is so much technique involved. Finally, a system to learn how to run!!!! It works!!! There’s more to it than you think. It’s easy to understand and learn. Feeling pain free for the first time in years. Stop working too hard and learn ChiRunning.
Dave (verified owner) –
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.
Evelyn Lang (verified owner) –
I have been running for over 10 years and struggling to improve my pace, no matter which methods I have tried. I just figured I am slow to improve. Maybe running is not my thing. I was intrigued about the barefoot running concept so I picked up this book. After reading just a few chapters of ChiRunning, I went out for an easy run and tried out some of the strategies. First – I ran over 3 miles without an issue (this distance is tough for me) second – a whole minute per mile was shaved off my usual pace. Just like that. BOOM. An improvement that was once only attainable after months of dedicated training (suffering) was achieved instantly. I attribute it mostly to the advice on proper running form, however I like the way it is explained and the emphasis on mindfulness. I am into yoga/meditation and all that so I can connect well to this method.
Debra J. Arnold (verified owner) –
Over the years I had tried running and ended up with shin splints, knee problems, etc. and it was just too hard.
At age 65 this summer (now 66), I once again tried running, and I’m pleased as punch to say I completed my first 5K in less than 40 minutes in October! I’ve since run 4 miles and several 3+ training runs with no pain or problems of any kind.
It’s all because of chi running technique. It just makes total sense, especially since children run this way naturally. It’s so much easier on my whole body than landing on my heels like I did in the past. I’ve always been a “form junkie” in other sports such as cross-country skiing and sea kayaking. It seems to be a universal truth that when you come as close as you can to perfect form in any sport, it’s not only easier on your body, it’s easier period! And, speed increases as a side effect.
Saving my joints and other body parts at this age is critical to me so I can stay active. I applaud the authors of this book in giving me and countless others (including people who thought they could no longer run) the gift of running in a safe, pain-free way. I truly believe that it’s not running that causes injuries, but the WAY you run. I heartily recommend this book and the principles of chi running.
Caroline Flohr (verified owner) –
Chi Running explores every aspect of running in detail. The author’s passion is evident. I thoroughly enjoyed the book but found myself skimming past the personal details and getting to what mattered: style, form, the how-to, the nitty-gritty.
SRWNC (verified owner) –
I was a road runner(power runner) for 10 yrs from 20-30yo and finally had to give it up from knee,hip & back pain and switched to cycling & swimming. For the next 25 years every 5 yrsor so, I would try to run again on road and off road and within a few weeks all the pains would reappear, so I would stop. Recently I made another attempt to run off-road and again the pains came back. I did some research about barefoot running and came across this book not that it is about barefoot running, but it uses the running style necessary for barefoot running. After reading this book and applying the Chi technique to my running using minimalist shoes on trails, my pains went away and have not reoccurred. After only a month, I just did 13 miles yesterday and feel great today. Finally thanks to Danny Dreyer and this book I’m able to enjoy running again. The book is a great read with well thought out instructions as to how to approach and learn how to run using your Chi.
durans (verified owner) –
I started jogging through our neighborhood with my wife because she wanted to lose weight. I’d never run before so we joined a community running club. I was MISERABLE! Not only did Texas heat kick my butt, I was in constant pain – hips mostly. What could have potentially been a good time together improving our health turned into miserable dread. I felt there MUST be an easier way to run. I process things logically, so I began scouring the web for answers. Youtube had fabulous videos produced by ordinary people explaining the ChiRunning method. I watched the videos and then purchased the book. This book LITERALLY changed the way I ran and improved my running technique. Since owning the book, I’ve run injury free (no more hip issues, etc) and have run 2 half marathons, a 10K and a couple of 5Ks. If you really want to learn how to run with less physical stress and more pleasure, this book is a must. Highly recommend it!
Linda Enearl (verified owner) –
As a(h-hmm!) older person that is new to running, I had already experienced my first running injury, and was constantly bothered by shin splints. I had been told that I was running wrong. I was “heel striking”. My body always hurt after running and it was so hard for me to find pleasure in running. I knew I had to somehow stop landing on my heels. But how? I had no idea. Thank goodness I bought “ChiRunning”! Now I understand why people like to run. It can be effortless and pain-free. No more shin splints, tired legs, sore muscles or aching hips. What a wonderful way to run. My only regret is not buying this book sooner.
Tamzilla (verified owner) –
As a runner who has endured my share of injuries I find this book very helpful and look forward to implementing what I’m reading into action.
Currently recovering from knee surgery and this book jumped out at me and will surely give me the strength and ability back to have an injury free season.
I recommend this book to anyone who has endured injuries while running and so as to not discourage but encourage others that running after injury is possible.
MandD (verified owner) –
I’m headed toward marathon #4 this year. I am an older runner who doesn’t put on many miles weekly. I wanted to see if this could help me get along a bit better this time around. I like the mechanics, but am not perfect. Requires patient practice. I think I’ll be able to master it before the marathon this October 2013 (now is April 2013).
Twomonkeymom (verified owner) –
I have two plates and 14 screws in my left leg that have always bothered me when I did anything high impact so I never considered running. I am now running 5ks almost every day. I don’t feel sore and I have no aches or pains. It’s amazing. I’m still a slow runner but at least I’m doing it and loving it thanks to this book!
Michael J. McGinniss (verified owner) –
When I started running in 2005, primarily for fitness, I learned very quickly that there was more to running than mileage and marathons. This book gets to the center (pun intended) of the grander effects of running on your body, mind, and spirit. If you’re new to running or an old hand you will still benefit from the teachings in this book.
Nidal Saliba (verified owner) –
Dear Danny,
Being an engineer, I always questioned my moves and never really dug deep into it to find the right answer or the right form until I stumbled over your book. Your book gave me more confidence in my plan to run my first marathon, I did a half last year and I thought I was going to die at the end, this last weekend I ran 13 miles with no problem.
The only issue I found in your book is the term “peel your foot off the road”. I found that very confusing, peeling a banana is starting at the top down to the bottom, in this analogy, peeling the foot will end up lifting the toes at the end which could cause an unintentional push by the toe which is against your method of leaving no toe mark in the sand box. I took your peeling as ripping or lifting the foot of the pavement. Do I have this right?
I am still working on the pelvis levelling, it is more like keep the butt (excuse my language) in and not sticking out, once I do that, I feel like my feet are racing!! Hope I got that one right.
Thank you and hope more people read it, actually it should be a high school course for track and field and cross country, most kids training is really to have them run with no basic knowledge of how body parts function. My daughters are avid swimmers and wasn’t by just jumping in the pool and splash around, why running should be short changed!!
Nidal Saliba
hlmac (verified owner) –
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.
Honucarl (verified owner) –
I started running 6 months ago and am 64 yo. At first it was a struggle to run a half mile and I was so out of breath. Now my routine run, 4 times a week, is at least a 5K and I recently ran 2 10Ks. I had a knee operation a few years ago and I thought my running (even jogging) days were over, not that I ran all that much. Following Danny’s book I have good form, know what to focus on, have no pain in my knee (or anywhere else), and am working on running faster and farther. My goal when I started was to run a 10K in a year. Who knows, maybe I will aim for a half-marathon. Thanks Danny!
Microlady89 (verified owner) –
Read this book and applied techniques prior to ChiRunning Workshop I attended. It allowed me to understand and apply the techniques at the workshop & to see what I was doing correctly and what I need to practice on. It would have been over-whelming had I not attended the workshop in addition to reading the book. I also purchased the DVD at the workshop to complement the learning process. It is a whole new concept of running which takes practice and patience. I’m an older runner, almost 55, who’s been out of the game for a while. Into it about 2 months now, no injuries, no knee pain, just initial soreness in the right areas for using correct technique. Highly recommend the ChiRunning/Chiwalking approach & supportive materials.
RealiT (verified owner) –
This takes
Natural Running: The Simple Path to Stronger, Healthier Running
one step further for running on the flats (no elevation gain or loss). It also adds Tai Chi energy posture and meditation for improving our relationship and enjoyment of our body. As noted in
Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen
(the natural running bible), the Copper Canyon MEX Tarahumara tribe of native indians, the best long distance runners in the world, reach peak performance around 65 years of age. ChiRunning adds form improvments to the Tarahumara technique (optimized for rough terrain). Must read for anyone, any age, who wishes to improve their enjoyment and running performance. BTW, slow motion video analysis shows Usain Bolt, Cristian Ronaldo, and the Kenyans run this way. These books have allowed me to continue to easily pass my fitness tests and continue running long after others have retired to the couch.
Kellie (verified owner) –
I used to say that I only ran if someone was chasing me but after learning the Chirunning technique and actually being lucky enough to go for a run with Danny Dreyer recently, I can say I enjoy running, words I never thought would fall from my lips.
While the book offers many great words of wisdom, I would suggest also finding a Chirunning instructor to help refine the techniques. That said, once you understand how proper running technique should feel, the information in the book makes so much more sense. Running used to be painful for me. One might think “how hard can running be?” but when form is off – I ran like I was made of rubber bands – everything becomes a mess. Breathing is difficult, shin splints become all too prevalent, legs are sore, and injuries abound. I couldn’t run more than a half mile without begging for mercy. When I found out about Chirunning, I decided to give it a go. I ran more than a mile with no pain and without being out of breath once my instructor showed me the proper alignment. It was effortless! I still got a good workout but I didn’t feel like I’d been hit by a MAC truck afterward.
I would recommend this book to anyone just starting out or those who have been running marathons for years but could use a bit of help with bettering times or conditioning.
Randy Cook (verified owner) –
The tips on how to run injury free are great. Not into getting my “chi” on though. All the Buddhist talk aside, it was a very helpful book.
Steven J Hernandez (verified owner) –
Danny would probably cringe at the title of this review. But the techniques for running in this book are similar to the techniques I learned in my early teens in Karate class. It’s about relaxed, efficient, linear motion. Attempting some of the focuses, I was forced to use muscles I don’t normally think to use in running, and forced to ease back on using other muscle groups.
To master the technique, you have to follow the same basic philosophy of a martial arts student: it must become a lifestyle, it must be practiced daily, body senseing and muscle memory play important roles, as does proper breathing, loosening exercises, and stretching (which is done after, not before). As a Christian, I’m wary of unusual meditative practices, but that side of it was not emphasized at all in the book. In fact I don’t recall any mention of any specific meditation exercises.
It’s about perfecting excellent running technique, and applying that to your running, and by some natural extention, applying that to life in general. Thank you, Danny for teaching good running technique. May you never be so greatly esteemed a teacher that you cannot remember how to be a good student! Because noble freedoms like running and learning are at the heart of well-balanced, humble life.
ATC (verified owner) –
I love to run but even after 45 years I have a hard time breaking my habit of toe running. After increasing my distance and pushing myself too hard I got runner’s knee and was down for about three months. I thought I’d put my down time to good use and figure out how to actually run correctly. While I haven’t figured out the Chi part of his running yet, Danny has great insight on proper form, body placement and exercises for getting you there. I run 18 miles a week and have noticed a huge difference in my form from reading this book. Even the wear on my shoes shows I’m now on the balls of my feet and not my toes.
Sara S. Mider (verified owner) –
I didn’t think there could be so much involvement in ChiRunning, but there is.
The book does a good job of explaining what different body parts should be
doing or feeling. This is the only way I run.
Kirk McMorris (verified owner) –
I’m learning to let my chi flow. Running, injury free, for long distances, at any age, is within each of us. I’m learning to let myself run, rather than make myself run. I started reading this because of a series of injuries, each one causing the next because of damage to my form from the previous injury. The form focuses outlined here are helping me heal without giving up the sport I love.
Jasmine N. Wright (verified owner) –
Wow I love this book!! I have nothing but high praise for it. I didn’t want running in itself to turn me off for prior to reading this book I would run pacefully or somewhat fast and lose breath and start panting before even reaching past 12 seconds. I’m very slim and slender but though that there must be a way to make this past time go a lot smoother. Low and behold not only did this book save my joints and feet BUT before reading the book I was so serious about getting the form right that I printed out the little stick man using the chi running stance and put it on my mirror as to remind my subconscious the technique and form. A affirmation if you will. Last night I ran at my local track and ran a FULL WHOLE LAP! Two exactly! Look it’s a big deal to me. I have never lasted that long in my life.
Ron Dawson (verified owner) –
Great reading book. Not sure how practical the info is for everyday runners. But if you want to really start leaning forward and marching on, this book is for you.
ao (verified owner) –
read this book trained for 18 month. Ran a full marathon in 4 hours @ age 42. AND no injury or pain. went to work the next day, no trouble/problem. No previous running experience. NO Joke.
I will add that BODY AWARENESS is extremely important. THAT you can’t gain just by reading this book or seeing the video or going to the seminar. You actually have to WORK at it. The book provide you with methods for PROPER use of the body. If you can’t or aren’t aware of your own body or its weight distribution in the joints…. reading this book alone is NOT going to help you.
Sean A. Levin (verified owner) –
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.
Daniel J. Wright (verified owner) –
I am not a runner but the points are very good and could be condensed a lot better. I am a walker and will use the Chi running and apply it to my walking and maby look into Chi walking if need be.
Pablo (verified owner) –
I’ve been running formally since 2003. ?ve ran countless 5K, 7K and 10K, and completed 6 half-marathons. I’m looking forward to complete my first marathon next year and find this book very easy to adapt to my running form.
ChiRunning has changed the way I see and feel my body when running. It has made me more aware of my movements whenever I run and also walk, stand and even work at the office in a regular day. It’s a great book for all runners who wish to improve their running form, without getting injured in the way.
I would recommend the book to anyone who’s starting to run (a 5K) or even planning to run a marathon someday.
D. Jackson (verified owner) –
I’ve set this book down dozens of times. Recently, finally read through it, and picked up two new habits that seem to be working to make running easier, and to make my knee not complain in the process. Could likely be a lot shorter to get the same information across, but I think the same guy sells a DVD for that.
Jim (verified owner) –
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.
Peter du Pont (verified owner) –
This is an amazing book, which explains how you can run in harmony with your body, and with nature. A major point of this book, which I found quite odd once I thought about it is that very few of us who are joggers were ever taught how to run. Danny Dreyer describes the importance of poster and flow in running, and busts the myth that we have to stop running after we are 50-something once our knees wear out. I have gifted this book to about 6-7 good friends who are runners and often also include the very helpful video along with it.
Martha Littlejohn (verified owner) –
Not a runner, and I haven’t even finished reading the book, but I’m glad to have it. His ideas on posture have already been helpful, even in how I walk. Learning to relax is gold, in any context.
Mayte (verified owner) –
I liked this book because it put into perspective running and life in general. It combines physical and mental importance so needed in our lives.
I did not give 5 star rating because the first part of the book was slightly redundant and slow. However, if you keep at it, you may receive nice benefits and encouragement.
Smw624 (verified owner) –
I’m really glad I purchased this book! I have learned SO MUCH and realized that my middle school cross country coach’s running form was not silly at all, but correct! And everything they tried to teach me in physical therapy in high school makes so much sense now. The connection between mind and body has become much clearer, as has the connection between form, stride, pace, breathing and my knee pain, endurance, and muscle cramps, which are all subsiding thanks to the advice in this book. I have also watched some YouTube videos that correspond to the book and I definitely recommend those as supplemental material. I feel I can go farther, longer, and harder without it feeling hard at all-and my overall lifelong running goals are realistic, as I have learned ways to prevent injuries and keep on going for decades.
wade (verified owner) –
Very well written. It was longer on rationale for my purposes, but specificity in necessary when one is changing his running mechanics.
Robbie Christopher (verified owner) –
I’m only a few chapters into the book, but I can see where these techniques could help my running form.
Lance Labno, PT, DPT (verified owner) –
An easy read with great tips to change posture for more efficient and pain free running.
T. Lehecka (verified owner) –
Many of the Chi running tips are already making me a more efficient runner., especially hip rotation. Other running aspects, like midfoot strike and lean are similar to other instructors.
The Chi living aspect is a little tougher to embrace. It’s a little too karma consciousness for me.
The nutrition chapter is weak with just general guidelines to eat a good balance of high quality foods. Your chi will guide you!
All in all I would recommend it to anyone looking to increase their running efficiency.
RJT (verified owner) –
Some good tips on running form and running philosophy. However the basic premise of running with your body weight out in front of your base of support is biomechanically impossible, but the closer you get to it, the better it is for you.
John Johnson (verified owner) –
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.
Rocketgirl (verified owner) –
Well, I can tell you that I’m reading this daily in little bits, but as a beginning runner with chondromalacia in my knees and the beginning of hip pain, I figure I would never be able to run. My breathing is shallow and that has been my biggest deterrant. Already some of the things I’ve learned have helped me tremendously. I am just starting (every other day 30 minutes walk/run combo). I wish they had a workshop in Houston. I just cannot afford to go to CO or CA to attend a workshop because I’d be paying for flight, hotel, plus the workshop. Just not in my budget. I do not like that it keeps referring me to watch the DVD throughout the book, because I cannot afford that right now either. It is a great book, however! You must be patient and not rush. Really absorb and learn all of the Bodysense and focus techniques. Don’t try to go faster even if you are a seasoned runner. Slow and steady wins the race!
TAI (verified owner) –
I had injured myself while on a morning run. While recuperating with alternative cardio workouts I slowly implemented these ChiRunning techniques into my daily walks. I concentrated on my posture, pace and patience as my leg injury was on the mend.
I progressed slowly as I began with short intervals of slow running and found the pain level manageable. The techniques I learnt from this book appear to work well for me and as I’m continuing to improve on my running time and distance, I feel confident that I can avoid further injuries to my legs and back.
Kathleen Hurley (verified owner) –
I am 50 years old and never thought I would or could run again. I’m a professional dancer and thought I knew my body pretty well. I happened upon this book in my local library just by accident and found the information so life changing that I had to purchase a copy for myself. I would highly recommend this book for any level of athlete.
Judy (verified owner) –
I ordered this for a friend who has been a runner since high school but is having some issues with his knees. I learned from my treadmill time that there are many different ways of putting your foot down when you run to give you a quicker gait and to keep you from injuring you foot/leg/knees. There is also a ChiWalking book that I would like to order for myself.
@Saltandpuppets (verified owner) –
I swear by this technique and if you are considering taking up running or re-starting after an injury this is practice you should read about -I didn’t think I would run again after 10 years of not … I just thought it was behind me …..it isnt easy to learn but when you finally get the concepts down it becomes easy ! even at times relaxing 🙂 I also purchased the app for my phone and do not run without it
Rory Lynch (verified owner) –
This hook has made such a momentous impact on my running and my life
Ginger (verified owner) –
Before I tried ChiRunning I was plagued by mild running injuries that prevented me from running consistently. Once I read this book those were all gone. Now I run pain free and am able to focus on improving my form to increase efficiency. Thanks, Danny Dreyer for giving me the gift of running!