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Chirunning: A Training Program for Effortless, Injury-Free Running: A Training Program for Effortless, Injury-Free Running

Chirunning: A Training Program for Effortless, Injury-Free Running: A Training Program for Effortless, Injury-Free Running

          
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About the Book

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 routine

  • Tap into chi energy to shorten or eliminate your post-run recovery from days to hours, and dramatically decrease your risk of injury
  • Never again suffer from knee pain or shin splints.
  • Make running any distance possible and enjoyable, from 5Ks to 50-mile-plus ultra-marathons
  • Dramatically 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.

Contents
Session One
The Principles of ChiRunning
  1. Introduction
  2. The genesis of ChiRunning
  3. Why are you here?
  4. Going beyond the physical
  5. What is the "chi" in ChiRunning?
  6. The principles of T' ai Chi
  7. The four chi skills
  8. The morning exercise
  9. Exercise: Belly breathe

Session Two
The ChiRunning Technique
  1. Introduction
  2. The importance of posture
  3. The four steps of alignment
  4. Testing your posture
  5. The "C-shape" and one-legged posture exercises
  6. Learning to lean
  7. Upper-body focus
  8. Lower-body focus
  9. Practice: Beginning to run

Session Three
Guided Running Practices
Preparing to Run
  1. Introduction
  2. Cadence and gears
  3. Cadence track: 85 BPM
  4. Cadence track: 90 BPM
  5. Body looseners

Beginner's Run Focuses
  1. Introduction
  2. One-legged posture stance
  3. The "C-shape"
  4. Arm swing
  5. Peel your heels
  6. Stride
  7. Lengthen the back of your neck
  8. Bend your knees
  9. The three-step process of engaging your lean
  10. The window of lean
  11. Cool-down and review

Advanced Run Focuses
  1. Introduction
  2. One-legged posture stance
  3. Move in a circular path
  4. Engage the lean
  5. Use your y'chi
  6. Keep your stride behind you
  7. Heels up, toes down
  8. Balance your feet
  9. Regulate your speed with yourlean
  10. Belly breahing
  11. Cool-down and review


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Product Details
  • ISBN-13: 9781591796534
  • Publisher: Sounds True
  • Publisher Imprint: Sounds True
  • Depth: 13
  • Language: English
  • Sub Title: A Training Program for Effortless, Injury-Free Running
  • Width: 133 mm
  • ISBN-10: 1591796539
  • Publisher Date: 01 Dec 2008
  • Binding: CD-Audio
  • Height: 152 mm
  • Returnable: N
  • Weight: 136.2 gr


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