chi running a training program for effortless, injury-free running danny dreyer
Sounds True, Inc., Boulder, CO 80306© 2008 Danny Dreyer π Sounds True
All photos © Lori Cheung, thePortraitPhotographer.com
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Table of ContentsIntroduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2How to Use This Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4General Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5The Basics of the Technique . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 Focus: Postural Alignment . . . . . . . . . . . . . . . . . . . . . . . . . . 6 Focus: Lean . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 Focus: Upper Body . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 Focus: Lower Body . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12 Focus: Breathing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13Pre-run Exercises: Preparing Yourself Mentally and Physically for ChiRunning . . . . . . . . . . . . . . . . . . . . . . . . . 14 Body Looseners . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 Posture . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21 Get Your Focuses in Mind . . . . . . . . . . . . . . . . . . . . . . . . . . 21 Keep Yourself Focused . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21Cool Down and End of Run Review . . . . . . . . . . . . . . . . . . . . . . 22Stretching after You Run . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23Customize Your Run. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28 Sample Run: Beginner . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29 Sample Run: Advanced . . . . . . . . . . . . . . . . . . . . . . . . . . . 30ChiRunning, ChiLiving . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32About the Authors . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33
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IntroductionEast Meets West in ChiRunning ChiRunning combines the inner focus and flow of T’ai Chi with the power and
energy of running. The result is a revolutionary running form and philosophy that
allows you to improve your form, eliminate pain and injury, and bring ease and
joyfulness to your running routine.
In China, T’ai Chi is considered to be the mother of martial arts. It dates back
more than 2,500 years and is practiced every day by millions of people in China
and around the world. Practiced both as a martial art and as a system for health
and longevity, T’ai Chi helps to increase one’s Chi energy through correct body
alignment and the relaxation of muscles and joints.
In T’ai Chi, every movement is a study of the balance between Yin, a contrac-
tive energy, and Yang, an expansive energy. In T’ai Chi there is a principle called
“Needle in Cotton” that explains how the body moves most efficiently. Imagine a
needle stuck vertically into a ball of cotton. The needle represents a centerline run-
ning vertically from your head to your foot along the central axis of rotation. This
“ Spiritual practice needs to be grounded in your body. When you recognize the
spirit in your body you bring heaven to earth.”
—Michael Tamura, You Are the Answer
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is Yin energy. The “ball of cotton” represents the rest of your body, or Yang energy.
Ideally, your central axis should remain strong and straight like a needle, while every-
thing else (shoulders, arms, hips, and legs) remains completely soft like cotton.
I remember watching my T’ai Chi master demonstrate this principle. As he moved
effortlessly, I thought to myself, “As a runner, what would happen if I did everything
he’s doing, except tilted my rotational axis forward instead of keeping it vertical?” The
answer was one of the biggest “a-ha” moments of my life! When I applied the “Needle
in Cotton” principle to my running, I found myself falling forward into my run with
my arms and legs completely relaxed and barely doing anything.
You may have experienced running as a wonderful sport associated with a high
level of injury. It’s not running that hurts your body; it’s the way you run. This
audio program will show you how to run faster and easier using less muscle power.
You’ll learn how to take the pounding out of running and smooth out your move-
ment on the ground, even on pavement. You’ll see a reduction in your post-run
recovery time because you’ll learn how to refrain from overusing your legs. You will
learn how to recover from, or avoid, many of the injuries common to most runners.
Most importantly, you will learn the tools to run for a lifetime, with less injury,
greater ease, and greater joy. I invite you into this mindful practice—one that will
have many applications to the rest of your life.
—Namaste, Danny
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How to Use This Program • Listen to Sessions One and Two so you’ll have a good feel for the
ChiRunning principles. As you listen, use this booklet to help reinforce
what you learn in each session.
• Pay special attention to the focuses. Session Two contains the specific
lessons to help you learn the ChiRunning form. Each lesson is called
a “focus” because it helps you focus on individually specific ways to
improve your running.
• Beforeyoubeginrunning,reviewallofthefocusesinSessionTwountil
you feel comfortable with them. Then, try the sample run at the end of
Session Two to help you embody what you have learned. Use your mind
to help you understand what each focus is teaching you and then allow
yourself to feel it in your body.
• Whenyouarereadytobeginrunning,followalongwiththeguidedprac-
tices in Session Three.
• Onceyouhavecompletedthisprogram,usetheguidedfocusesinSession
Three to customize your own running routine.
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General Tips Here are a few tips for making ChiRunning a part of your life for years to come.
• Don’t takeon toomuch too soonor you couldbe setting yourself up
for disappointment. Take your time learning this material. Practice the
ChiRunning focuses one at a time. When you feel confident with how
each focus is done, move on to the next one.
• When you’refirst learning theChiRunning technique,we recommend
you run on flat ground as much as possible. This will make it easiest for
your limbs to feel the new way to move.
• Startbyworkingonyourposturefocuses,not justwhenyou’regetting
ready to go for a run, but all day long. You can never practice this too
much or too often. Correct posture is the foundation of good, efficient
running form . . . and long-lasting health.
• Yourbodylearnsmuchmorequicklyandeasilybyrepetition,soprac-
tice each of the focuses discussed in the audio as often and as many
times as you can.
• This is a mind/body practice, so you will always be working to com-
bine the best efforts of your mind to give the correct direction to your
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body—and the best efforts of your body to follow the instructions as
closely as possible. Let your mind and your body communicate back and
forth so they can work together to master each focus.
• Ifyoufeelanydiscomfortorpainwhiledoinganyoftheseexercises,more
often than not it’s your body telling you that you’re doing something
incorrectly. Use body sensing to locate precisely where the discomfort is
coming from and address the cause.
The Basics of the TechniqueFocus: Postural Alignment
Posture plays a crucial role in making your running efficient and effortless.
The key is to position your body so that your weight is supported primarily
by the alignment of your skeleton instead of your muscles. In ChiRunning,
your propulsion is generated from the energy of falling forward; you are
allowing gravity to gently pull you along. Your legs are needed only momen-
tarily for supporting your body between strides.
With good postural alignment, you will be able to more easily engage grav-
ity as you run—which will help you conserve energy—and to find support
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without strain. In order to become a highly efficient
runner, it is important to have every part of your body
moving in the direction you’re heading. Posture is the
beginning of this “move” in the right direction.
Here are four easy steps to aligning yourself and your
posture before beginning your run so that you can
maintain proper posture while you’re running.
1. Align Your Legs: Rotate your legs medially until
your feet point forward (see Figure 1). (Note: if
this is uncomfortable, rotate your legs inward only
as far as you can. You should still feel more aligned
than you do in your normal stance.)
2. Lengthen Your Spine: Lengthen the back side
of your neck by lifting up with the crown of your
head. This will take some of the curve out of your
upper spine and increase your lung capacity. Imagine that you’re stretch-
ing your entire spine in an upward direction as if you’re trying to make
yourself taller.
Figure 1—Leg/foot alignment
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3. Level Your Pelvis: Lift up on the front side of
your pelvis by contracting your lower abdomi-
nal muscles (see Figure 2). It should feel like
you’re doing a “vertical crunch.” Do not level
your pelvis by contracting your glutes or it will
restrict your leg swing as you run. Leveling your
pelvis will engage your core muscles, which will
stabilize your pelvis during movement and pro-
tect your hips and legs from injury.
4. Connect the Dots: Once your pelvis is level, it
is important to make sure your shoulders, hip
bones, and ankles fall in a straight, vertical line
(see Figure 3). The easiest way to do this is to
place an index finger on your sternum and your
other hand on your belly. While tilting your
chest slightly forward, push your pelvis slightly
to the rear at the same time. This will bring your
shoulders directly over your hips and your hips
directly over your ankles, and you’ll have great Figure 2—Pelvis level:
containing Chi
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postural alignment. (Note: to check-in with your
posture after you’ve connected your dots, look down
to see if you can see your shoelaces. If you can, your
posture is in good shape. If you can’t, you’ll need to
hold your upper body even more forward, which is
the case with most people. If for anatomical reasons
you can’t see your shoelaces, you can always see if
your dots are connected by looking at a side view of
yourself in a full-length mirror.)
Focus: Lean
With ChiRunning, you’ll be creating your forward pro-
pulsion by surrendering to the pull of gravity instead
of pushing with your legs (as most people do). Stand
facing a wall, about one shoe-length away. Get into
your best posture stance and let your body tip forward
by relaxing your ankles. Catch yourself with your hands
(see Figure 4). If your heels come up off the ground as
you lean forward, you’ll need to practice relaxing your
Figure 3—Alignment of shoulders, hips,
and ankles
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ankles more until your heels stay down. This will train you to keep your
heels down as you lean forward when you run. (Note: While running, your
“full-body tilt” lean should be very slight [see Figure 5]—enough to engage
the pull of gravity but not so much that you have to tense your lower legs
to hold your lean. Maintain your balance as you lean.) When you lean, you
move forward. If you lean more, you’ll move forward faster.
Figure 4—Lean with relaxed ankles
Figure 5—The full- body tilt
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Focus: Upper Body
1. Arm Swing: Your arms should be bent
at 90 degrees and swing to the rear (not
forward) as you run. This will counter-
balance your forward lean. Keep your
arms bent and don’t let your hands
fall below your waist (see Figure 6) or
they will slow you down. Let your arms
swing from your shoulders.
2. Head Position: Keep the back of your
neck long and your chin slightly tucked.
3. Hand Position: Curl your fingers in
(see Figure 7) and keep them relaxed,
thumbs on top. Don’t let your hands
cross your centerline as you run.
4. Shoulder Position: Keep your shoul-
ders low, relaxed, and facing forward
at all times. Don’t let your upper body
rotate when you swing your arms.
Figure 6—Arm swing to the rear
Figure 7—Relaxed hands
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Focus: Lower Body
The trick to avoiding most of the leg injuries for which running is famous is to
refrain from using your legs when you run—for anything except support, that
is. Here are some focuses to help you relax your lower body while running.
1. The Ankle Lift: Stand in place and peel your heels off the ground, just like
you’d peel a postage stamp off a new roll. Keep your ankles relaxed while
doing this, and when your heel comes up, your toes will point toward the
ground. Feel how relaxed your entire lower leg is while you’re peeling up
your heels. Your lower legs should feel this relaxed during all phases of your
stride. Whenever you’re running, you should be thinking of your heels
coming up off the ground as you run. You should not be lifting your knees
while running, as this makes your running very inefficient.
2. Pelvic Rotation: When you run, allow your pelvis to rotate around its
central axis as your legs swing. This will reduce wear and tear on your
hips. Visualize your entire lower body, including your legs, swinging from
a point on your mid-spine (T12/L1). You can find this point in your
spine by finding your lowest rib and tracking the rib along your back to
this point in your spine. Visualize your legs always swinging to the rear
(not forward) as you run.
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3. Stride Length: As you lean more and pick up speed, your stride needs to
lengthen to accommodate your increase in speed. This is done by allow-
ing your pelvis to rotate more as your speed picks up. This is not a forced
thing; it is accomplished by progressively relaxing your lower back as you
run faster.
4. Cadence: IntheChiRunningtechnique,yourcadence(therateatwhich
your feet hit the ground, measured in strides per minute) always remains
the same while your stride either lengthens (for faster running) or shortens
(for slower running). To measure your cadence, count the number of times
one of your legs hits the ground during the course of one minute. Ideally,
your cadence should fall between 85-90 strides per minute. Try to hold
your cadence within this range no matter how fast or slow you’re running.
It is much easier on your legs and will prevent you from over-striding.
Focus: Breathing
Belly breathing is the best way to breathe when you’re running because it
ensures a complete exchange of fresh oxygen in your lungs with each breath.
Here’s how to do it.
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When exhaling, purse your lips as if you’re trying to blow out a candle,
and exhale through your mouth while pulling your stomach in toward your
spine. This will expel all the air out of your lungs from the bottom.
When inhaling, close your lips and breathe in through your nose, while
relaxing your diaphragm and allowing your belly to expand. This will fill
your lungs from the bottom, allowing fresh oxygen to get to the deepest part
of your lungs. Make your breathing rhythmical by breathing out for three
steps and in for two . . . out three and in two. This odd number of strides
allows you to breathe out on a different foot each time which prevents you
from over-focusing on the same foot. At higher exertion levels you can
switch your breathing pattern to breathing out for two steps and in for one.
Pre-run Exercises: Preparing Yourself Mentally and Physically for ChiRunning Body Looseners
Rather than stretching muscles before a run, in ChiRunning we loosen
joints. If your joints are tight, your muscles will have to work harder. These
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looseners are like oil on a hinge. When performed before running, they work
wonders toward creating a smooth and fluid stride. Having loose joints also
increases the flow of chi throughout your body.
1. Ankles: Put your toe on the ground just behind your opposite foot.
Keeping your toe on the ground, roll your ankle around in circles by
using the circular rotation of your knee to create the motion (see Figure
8). Do 10 clockwise circles and then 10 counter-clockwise. Switch legs
and repeat the exercise.
Figure 8—Ankle rolls
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2. Knees: Place your feet together and your hands on your knees and gently
move your knees around in clockwise circles, then reverse the direction
(see Figures 9–12). Do 10 in each direction.
Figure 9—Knee circles, right
Figure 10—Knee circles, back
Figure 11—Knee circles, left
Figure 12—Knee circles, front
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3. Pelvis/Sacrum: Place your hands on your hips. Keep your spine in a
vertical position and tip your pelvis forward, to the side, to the back, to
the opposite side, and then back to forward (see Figures 13–16). Do 10
full circles with your pelvis and then change direction. Keep your upper
body as motionless as possible when you’re moving your pelvis around
in circles.
Figure 13—Hips to the right
Figure 14—Hips to the back
Figure 15—Hips to the left
Figure 16—Hips to the front
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4. Spine: Stand with your feet together and your posture as upright as you
can make it. Interlock your fingers behind your head, with your elbows
out to the sides (see Figure 17). Keep your hips in a stationary position,
and rotate your upper body to the right. As you twist your upper body
around, drop your right elbow and raise your left elbow so that your
upper body is bent over to the side. When you twist around, look down
and try to see your opposite heel (see Figure 18). Hold this position for
a couple of seconds and then come back up to your starting position.
Figure 17—Upright posture
Figure 18—Twist right and look for your opposite heel
Figure 19—Twist left and look for your
opposite heel
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Do the same thing to the left side (see
Figure 19). Repeat this exercise three
times.
5. Pelvic Rotation: Stand with your feet
parallel and hip-width apart, then step
back with one of your feet so that your
feet are in a staggered stance. Lean
your upper body out over your for-
ward leg, keeping your spine straight.
Extend your arms out to your side
(see Figure 20). Level your pelvis and
begin to rotate your hips clockwise
then counter-clockwise in a back and
forth motion. Pretend you are doing
the twist with your hips. Make sure
you keep your pelvis level, not tilted
forward. Feel the twisting motion
originating from the point in your
mid-spine (T12/L1). Figure 20—Rotate
your hips
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6. Shoulders: Stand in a staggered stance. Keep your forward knee bent
and your rear leg straight, with your weight a little more over the front
foot than the rear one. Lean your upper body out over your forward leg,
keeping your spine straight (see Figure 21). Now let your neck, arms,
and shoulders totally relax while you gently snap your pelvis clockwise
then counter-clockwise in a back and forth motion. Keep your arms and
shoulders completely relaxed and let them be swung by the momentum
created by your rotating pelvis (see Figures 22–24). Feel the twisting
Figure 21—Staggered stance: front leg bent,
rear leg straight
Figure 22—Use your hips to swing
your shoulders
Figure 23—Rotate hips in opposite
direction
Figure 24—Allow your arms to
follow
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motion in your lower back and the relaxation in your shoulders. Let your
elbows bend as they swing behind your body so that the swinging motion
won’t pull on your shoulders. Repeat this exercise with your opposite
foot forward.
Posture
Align, lengthen, level, and connect the dots. Practice a few one-legged pos-
ture stances (as discussed in the audio) before you begin running.
Get Your Focuses in Mind
Commit to the focuses you’d like to practice (no more than two during any
given run) before you head out for your run. Review them by listening to
the ChiRunning audio or download your focuses onto an MP3 player and
take it with you as a reminder of what to do.
Keep Yourself Focused
Set your repeat-countdown timer to beep at one minute intervals. Hold
your focuses for one minute and then, when your watch goes off, clear your
mind and just enjoy your run for the next minute. When the watch goes off
after another minute, re-instate your focuses for the next minute. For more
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tips about how to use the focuses in your workout, refer to the Customize
Your Run section (page 28).
Cool Down and End of Run Review Always take time to cool down after a run. This will allow your muscles to
stay warm and help to circulate much of the metabolic waste out of your
system. At the end of your run, come into an easy jogging pace for about
three to five minutes. Let your body be very loose and relaxed all over.
Then, decrease your lean into a walking pace. As you walk, take a few min-
utes to think about how well you did with the focuses you picked. What did
you learn? What would you do differently next time? Later, write down any
notes that will help remind you of what is happening in your ChiRunning
practice and where you’d like to take it. By keeping a log or journal of your
journey toward better running, you can more easily track any improvements,
progress, or setbacks along the way.
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Stretching after You Run Stretching is an excellent tool for injury-prevention because it helps release
toxins from muscles and promotes flexible, relaxed muscles. We don’t gen-
erally recommend you stretch before running because it is too easy to pull a
muscle when your body is not warmed up.
To insure that all of your stretching is safe for you, follow these simple rules:
• Holdeachofthesestretchesfor30seconds.
• Begineachstretchbydoingitlightlyandslowly.Holditforafewsec-
onds and relax more deeply into it as your body allows. Don’t bounce
when you stretch or you could pull a muscle.
• Relaxandbreatheoutasyouinitiateeachstretch.
• Begin stretchingwithin10minutesafterendingyourwalk,whileyour
muscles are still warm.
• If you’ve never done a stretch in the following list before, read the
instructions very carefully and make sure you understand what to do.
Stretch lightly after your first few runs until you become more comfort-
ablewiththestretchingpositionsandthesequence.
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Here is a basic set of stretches to do after running.
1. Calf/Achilles Stretch:
Stand about two shoe-lengths away from a wall or the back of a chair with
your palms flat against the wall or rested on the chair back. Lean forward
keeping your heels on the ground and your forward knee bent (see Figure
25). Hold for 10 seconds and repeat three times on both sides.
2. Hip-Flexor and Psoas Stretch:
Rest one foot on the top of something that is knee-height (such as a chair)
and move your pelvis toward the heel that is raised. Hold for 10 seconds
and repeat three times on each leg. Keep your trunk vertical (see Figure 26).
Figure 25—Calf stretch: keep your heels down
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For an even better hip-flexor stretch, add a psoas stretch. Lock the elbow
of the arm that is on the same side of your body as the foot that is on the
ground and extend it over your head as you press your pelvis toward your
elevated heel. When your hip flexor feels like it’s at a maximum stretch, arch
your extended arm across your body and twist your upper body in the same
direction. Hold for 30 seconds and repeat on the opposite side.
3. Hamstring Stretch:
Place one heel on something that is hip-height (knee-level is ok if you
can’t get your foot hip-height). Keeping both knees straight and your
spine straight, bend at your hips and let your trunk fall toward your
Figure 26—Hip-flexor stretch: press your hips toward your heel
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raised leg. Bend over only as far as your hamstrings allow (see Figure
27). Hold for 20 seconds and repeat twice on each leg. You can also do
this stretch sitting on the ground with your legs extended out in front of
your body.
4. Adductor Stretch:
Sit on the ground with your knees straight and your feet spread as far apart as is
comfortable. Bending at the hips and holding your spine straight, try to touch
the toes on one foot for 20 seconds and then the other foot for 20 seconds.
5. Quadriceps Stretch:
With one foot on the ground, grab the ankle of your opposite leg with
Figure 27—Hamstring stretch: bend forward at the hips
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your hand and pull up on your heel. If you need to, you can stabilize
yourself by holding onto the wall or a chair. Keep your knees together
and pull your heel close to your gluteal muscles (see Figure 28). Gain
additional stretch by leveling your pelvis while holding your foot.
6. Latissimus Dorsi (Lats) Stretch:
This stretches the back muscles just below your shoulder-blades. Stand
tall, with your feet spread a little more than hip-width apart. Take one
arm and reach over your head and grab that wrist with your opposite
hand. Pull down on the crossed arm for 20 seconds, then repeat on the
other side.
Figure 28—Quadriceps stretch: for a better stretch, hold your knees together and level your pelvis
28
7. Leg Drains:
Lie on your back with your feet propped up on a wall (see Figure 29). Let
yourself relax in this position for three to five minutes before getting up.
I often use the time to also do my end-of-run review.
Customize Your Run Creating your own customized runs is a great way to bring variety and
growth into your running routine. Here are two samples of the sequence
you would go through in preparing for, running, and transitioning after a
typical ChiRunning workout.
Figure 29—Leg drains: feet up for three minutes
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Sample Run: Beginner
• Reviewthefocusesyouintendtoworkon(chooseoneortwoandalternate
the focuses every minute)
• Dothebodylooseners
• Practiceyourposturestancebeforeheadingouttoyourrun
- Align your legs
- Lengthen your spine
- Level your pelvis
- Connect the dots
• Usingawatchwithacountdowntimer,setthealarmtobeepeveryminute
• Startataslow,relaxingpace
• Onceyoustartrunning,checkinwithyourposture
• Addinaslightlean
• Afterthefirstminutehaspassed,begintoinstateyourfirstfocus
• Forthatone-minuteinterval,concentrateonlyonthespecificfocusyou
picked for your running session. Try not to let your mind get distracted
by anything else. This will be your mantra for one minute.
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• Whenyourwatchbeepstotellyouyourminuteisup,letyourmindrest
for the next minute, until the beep goes off again. Then, hold your focus
for the next minute.
• Repeatthiscycleforthedurationofyourrun.
• Attheendofyourrun,reduceyourspeedtoaneasycool-downpacefor
three minutes.
• Walkforthreeminutesanddoanendofrunreview
• Doyourstretches
• Smile,andtakeinwhatyoujustdid.
As you become more comfortable with each of the individual focuses, you can
alternate between two focuses for the first two-thirds of your run, and combine the
focuses in one minute focus/rest intervals for the remaining one-third of your run.
Sample Run: Advanced
• Reviewthefocusesyouintendtoworkon(chooseoneortwoandalter-
nate the focuses every minute)
• Dothebodylooseners
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• Practiceyourposturestancebeforeheadingouttoyourrun
- Align your legs
- Lengthen your spine
- Level your pelvis
- Connect the dots
• Startataslowrelaxingpace
• Onceyoustartrunning,checkinwithyourposture
• Addinaslightlean
• Begintoinstateyourfirstfocus
• After10minutes,dropthefirstfocusandinstateyoursecondfocus,peri-
odically checking in again with your posture and your lean
• Afterspending10minutesonyoursecondfocus,engagebothfocusesat
the same time and hold them for the next 10 minutes
• Reduceyourspeedtoaneasycool-downpaceforthreeminutes
• Walkforthreeminutesanddoanendofrunreview
• Doyourstretches
• Smile,andtakeinwhatyoujustdid
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ChiRunning, ChiLivingChiRunning is all about creating the right conditions for chi to flow in your
running and in your life. It can feel like a lot to learn. However, you’ll soon
see that just one or two focuses can make a big difference. The essence is to
get aligned but stay relaxed. This can be applied to every level of your life
physically, mentally, and emotionally; and can become a practice to trans-
form any activity.
Everything you need to enjoy a lifetime of healthy, injury-free running
is here, but it won’t happen without consistent practice on your part. So
take your time. Have fun! Be easy on yourself in this learning process. Trust
your body to tell you when you’re doing it right and when you still need
more practice, and trust your mind to know the difference.
Running is the practice, mindfulness is the path, mastery is the goal . . .
and creating the conditions for energy to flow is the key.
For more information and support for your ChiRunning program, visit
www.chirunning.com or call toll-free 1-866-327-7867.
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About the AuthorsDanny Dreyer, the founder and coach
of ChiRunning, has been running for 37
years and coaching for 20 years. He is the
co-author of ChiRunning: A Revolutionary
Approach to Effortless, Injury-free Running
and ChiWalking: The Five-Step Method for
Lifelong Health and Energy.
Katherine Dreyer has been a visionary business leader in the health and
natural products field for 25 years and is co-author of the ChiRunning
and ChiWalking books. She is the producer of all the ChiRunning and
ChiWalking learning materials, and has carried the vision of bringing this
work to the public at large.©
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