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Chi Running: A Revolutionary Approach to Effortless, Injury-Free Running
Join the hundreds of thousands of people who are now running without injury or pain using the ChiRunning method. This new edition is fully updated with fresh insights and innovative training techniques from one of the sport's leading voices. Danny Dreyer teaches us how to heal and prevent injuries and also to run faster, farther, and with much less effort at any age or ability.
With more than 150,000 copies in print, this groundbreaking program makes running safe and fun for beginning and seasoned runners, while also giving competitive runners the edge they seek. ChiRunning employs the deep power reserves in the core muscles, an approach found in disciplines such as yoga, Pilates, and in this case T'ai Chi.
Make knee pain and shin splints a thing of the past Experience the natural efficiency of the midfoot strike Dramatically reduce your potential for injury Transform your running with our new 10-step training program
ChiRunning provides powerful insight and transforms running from a high-injury sport to a body-friendly fitness phenomenon. Join the revolution!
4 pages, Audible Audio
First published January 1, 2004
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August 8, 2009
I'm reading this as a counterpoint to .
---
Imagine that you have invented a device which has two functions:
1. It selectively weakens one part of the human anatomy.
2. Whatever part that the device weakens, it also allows to function in its weakened state.
For example, this might be a sort of earpiece that gradually causes you to go deaf; however, so long as you continue to wear the earpiece, you maintain your faculties of hearing.
Obviously, no one would have any natural use or inclination for such a device. But now imagine that you have � through deception, distortion, or outright fraud � convinced basically everyone in the United States that this device is somehow mandatory, that the human act of hearing is impossible or even dangerous without this device.
You would become a rich man, would you not? An evil man, but a rich man.
Well, what I have just described is a fairly straightforward account of the running shoe industry today.
The statement that there is not, and never has been, a single published piece of medical evidence supporting the hypothesis that running shoes either prevent injury or improve performance is just an unadorned fact (1). Staggeringly, not even the shoe companies themselves have managed to get such a study published. Usually, in a situation like this, you have the industry throwing hundreds of thousands of dollars in grants to exercise physiologists to fabricate plausible results. For example, Gatorade has established the “Sports Science Institute,� which churns out the same mumbo jumbo pseudoscience quarterly about how you have to “replenish electrolytes� during exercise, which anyone who has taken a human physiology class knows is just utter poppycock.
But the shoe companies� “research� is all hidden; and all their money can not get one doctor to stand up and write a paper claiming that the prescription of running shoes is evidence-based. In fact, technical shoe companies have recently been challenged on this point by a disgruntled Dr. Craig Alexander (2). The response of the majority was silence, although you have to hand it to Puma and Mizuno, “who both claimed that whether or not their running shoes prevent injuries or improve performance was a trade secret!�
So, what the hell is going on here? This all sounds pretty sketchy, doesn’t it? But wait, it gets worse.
It turns out, people aren’t just ignoring this issue. Studies have been done. Trouble is, they all suggest the same thing: that running shoes are profoundly deleterious to the human organism, and that the more “stability features� and “anti-pronation devices� and “support� that you have in your running shoe, the more likely you are to be injured (3,4,5). In fact, in the best surveys that have been done, there is a direct, positive correlation between the price paid for a running shoe, and the likelihood that the purchaser will become injured in a 16km run, after accounting for all other variables such as training volume, marathon speed, commitment to running, etc (6).
So, it’s starting to become pretty clear to those that are paying attention that the running shoe that has been peddled to us for the last decade or so (I’m talking about to the recreational runner. Professional runners wouldn’t be caught dead in a shoe with “stability features;� they all run in flats. Something else to think about.) definitely does not prevent injuries, and it’s probably very bad for us.
This may be a little hard to believe, if only because of what the running shoe companies have been saying so loudly, for so long, so I’ll try to use another metaphor.
Imagine that modern humans had very little use for their hands. That is, suppose they used them � but only for extremely gross, indelicate motor functions like pushing a shopping cart. Now imagine that you took such a human at a very young age, and put casts on each hand. These casts bind all the fingers so that they are squeezed together, and form the hand into the shape of a “C.� Now let this young human go about his daily tasks for many years, performing all his gross motor functions with these casts on.
Evidently, after so many years of this, the muscles in his hand would be atrophied totally to the point of dysfunction. I claim that this is exactly what happens to the human foot in Western societies. After all, the human foot has no less complex a musculature than the hand; indeed, it may be much more so. The foot has to absorb a huge amount of shock, and it has evolved over hundreds of thousands of years to do so quite efficiently. The engineering of a mechanical foot that performs like a human one is a far, far more difficult task than engineering a hand � just look at the present state of anthropomorphic robotics.
Anyway, suppose you then asked this person to go out three times a week and perform some more complicated motor function � say, going across a set of monkey bars. Back and forth for thirty minutes. This is a task that most children could carry out with relative ease.
But what would happen to this person? Unless he progressed excruciatingly slow, it’s almost a certain that he will be injured. So, there’s that. But think about this a step further -- where would he be injured? Probably not in the hands, actually: they’d be already casted up! Instead, he’d probably be injured in his lower arms. His wrists would break down, or his forearms would stress fracture, or his elbow would get displaced so that the cartilage degraded.
And of course, this is exactly what we see in recreational runners. Lower-leg injuries predominate: it’s the shins and knees that suffer, because the feet are bound.
So, you know, I very much appreciate what Chi Running is trying to do. Dreyer would have us all running with low impact, high turnover, an aligned spine, and a properly balanced midfoot strike. Which is great! These things will all improve running efficiency, and minimize injuries.
It’s a shame, though, because if you want to do it right, the technique is hard to learn. Especially if you’ve been running wrong for years, and years, and years. But the simple truth is that this type of running would feel perfectly natural if you had never worn shoes. All you need to do is glance at an unshod child tearing pell-mell about a playground. Perfect ChiRunning form.
I am doing my very best to learn ChiRunning, I am. In fact, as often as I can afford it, I pay for personal coaching from Kathy Griest, who is one of the four or five “Master� ChiRunning instructors in the US, and who just happens to live in Pasadena. But this shit is hard, it is. It’s hard to break old habits, to break through 10 years of lies from shoe companies, and the meatheaded ignorance of track coaches.
So I had to subtract that one star. Because 5 star books change me. And while I’m trying to change with ChiRunning, I can’t yet. Right now, I’m still getting injured and I don’t know when it will stop.
And while Dreyer explicitly states that everyone should be running in flats, and not the silly shoes with gigantic heels and shiny rubber that line the walls of my neighborhood “running� store, I think he could have gone farther with this. I think someone with his biomechanical insight could have made the connection between running posture and the pathological foot-spine alignment engendered by running shoes, and he really could have taken the problem head on. That would have been nice.
Maybe in the next edition?
---
1. Richards, Craig et al. “Is your prescription of distance running shoes evidence-based?� Br. J of Sports Medicine, 2009 Mar; 43(3):159-62.
2. Richards, Craig. “Barefoot vs. the Shoe.� BlogSpot, Feb 2008. Accessed Aug 2009
3. C. Divert et al. Mechanical Comparison of Barefoot and Shod Running. International Journal of Sports Medicine, 2005; 26: 593�598
4. RAO, U.B., JOSEPH, B. “The Influence of Footwear on the Prevalence of Flat Foot, a Survey of 2300 Children�. The Journal of Bone and Joint Surgery, July 1992, Vol 74-B; No. 4, 525-527.
5. HAMILL, J., BATES, B.T. “A Kinetic Evaluation of the Effects of In Vivo Loading on Running Shoes�. Journal of Orthopaedic and Sports Physical Therapy, 1988, Vol 10, No 2, 47-53.
6. MARTI, B. “Relationships Between Running Injuries and Running Shoes � Results of a Study of 5,000 Participants of a 16-km Run � The May 1984 Berne ‘Grand Prix’�. In: Segesser B., Pforringer W., eds. The shoe in sport. Chicago: Year Book Medical Publishers, 1989: 256-265.
---
Imagine that you have invented a device which has two functions:
1. It selectively weakens one part of the human anatomy.
2. Whatever part that the device weakens, it also allows to function in its weakened state.
For example, this might be a sort of earpiece that gradually causes you to go deaf; however, so long as you continue to wear the earpiece, you maintain your faculties of hearing.
Obviously, no one would have any natural use or inclination for such a device. But now imagine that you have � through deception, distortion, or outright fraud � convinced basically everyone in the United States that this device is somehow mandatory, that the human act of hearing is impossible or even dangerous without this device.
You would become a rich man, would you not? An evil man, but a rich man.
Well, what I have just described is a fairly straightforward account of the running shoe industry today.
The statement that there is not, and never has been, a single published piece of medical evidence supporting the hypothesis that running shoes either prevent injury or improve performance is just an unadorned fact (1). Staggeringly, not even the shoe companies themselves have managed to get such a study published. Usually, in a situation like this, you have the industry throwing hundreds of thousands of dollars in grants to exercise physiologists to fabricate plausible results. For example, Gatorade has established the “Sports Science Institute,� which churns out the same mumbo jumbo pseudoscience quarterly about how you have to “replenish electrolytes� during exercise, which anyone who has taken a human physiology class knows is just utter poppycock.
But the shoe companies� “research� is all hidden; and all their money can not get one doctor to stand up and write a paper claiming that the prescription of running shoes is evidence-based. In fact, technical shoe companies have recently been challenged on this point by a disgruntled Dr. Craig Alexander (2). The response of the majority was silence, although you have to hand it to Puma and Mizuno, “who both claimed that whether or not their running shoes prevent injuries or improve performance was a trade secret!�
So, what the hell is going on here? This all sounds pretty sketchy, doesn’t it? But wait, it gets worse.
It turns out, people aren’t just ignoring this issue. Studies have been done. Trouble is, they all suggest the same thing: that running shoes are profoundly deleterious to the human organism, and that the more “stability features� and “anti-pronation devices� and “support� that you have in your running shoe, the more likely you are to be injured (3,4,5). In fact, in the best surveys that have been done, there is a direct, positive correlation between the price paid for a running shoe, and the likelihood that the purchaser will become injured in a 16km run, after accounting for all other variables such as training volume, marathon speed, commitment to running, etc (6).
So, it’s starting to become pretty clear to those that are paying attention that the running shoe that has been peddled to us for the last decade or so (I’m talking about to the recreational runner. Professional runners wouldn’t be caught dead in a shoe with “stability features;� they all run in flats. Something else to think about.) definitely does not prevent injuries, and it’s probably very bad for us.
This may be a little hard to believe, if only because of what the running shoe companies have been saying so loudly, for so long, so I’ll try to use another metaphor.
Imagine that modern humans had very little use for their hands. That is, suppose they used them � but only for extremely gross, indelicate motor functions like pushing a shopping cart. Now imagine that you took such a human at a very young age, and put casts on each hand. These casts bind all the fingers so that they are squeezed together, and form the hand into the shape of a “C.� Now let this young human go about his daily tasks for many years, performing all his gross motor functions with these casts on.
Evidently, after so many years of this, the muscles in his hand would be atrophied totally to the point of dysfunction. I claim that this is exactly what happens to the human foot in Western societies. After all, the human foot has no less complex a musculature than the hand; indeed, it may be much more so. The foot has to absorb a huge amount of shock, and it has evolved over hundreds of thousands of years to do so quite efficiently. The engineering of a mechanical foot that performs like a human one is a far, far more difficult task than engineering a hand � just look at the present state of anthropomorphic robotics.
Anyway, suppose you then asked this person to go out three times a week and perform some more complicated motor function � say, going across a set of monkey bars. Back and forth for thirty minutes. This is a task that most children could carry out with relative ease.
But what would happen to this person? Unless he progressed excruciatingly slow, it’s almost a certain that he will be injured. So, there’s that. But think about this a step further -- where would he be injured? Probably not in the hands, actually: they’d be already casted up! Instead, he’d probably be injured in his lower arms. His wrists would break down, or his forearms would stress fracture, or his elbow would get displaced so that the cartilage degraded.
And of course, this is exactly what we see in recreational runners. Lower-leg injuries predominate: it’s the shins and knees that suffer, because the feet are bound.
So, you know, I very much appreciate what Chi Running is trying to do. Dreyer would have us all running with low impact, high turnover, an aligned spine, and a properly balanced midfoot strike. Which is great! These things will all improve running efficiency, and minimize injuries.
It’s a shame, though, because if you want to do it right, the technique is hard to learn. Especially if you’ve been running wrong for years, and years, and years. But the simple truth is that this type of running would feel perfectly natural if you had never worn shoes. All you need to do is glance at an unshod child tearing pell-mell about a playground. Perfect ChiRunning form.
I am doing my very best to learn ChiRunning, I am. In fact, as often as I can afford it, I pay for personal coaching from Kathy Griest, who is one of the four or five “Master� ChiRunning instructors in the US, and who just happens to live in Pasadena. But this shit is hard, it is. It’s hard to break old habits, to break through 10 years of lies from shoe companies, and the meatheaded ignorance of track coaches.
So I had to subtract that one star. Because 5 star books change me. And while I’m trying to change with ChiRunning, I can’t yet. Right now, I’m still getting injured and I don’t know when it will stop.
And while Dreyer explicitly states that everyone should be running in flats, and not the silly shoes with gigantic heels and shiny rubber that line the walls of my neighborhood “running� store, I think he could have gone farther with this. I think someone with his biomechanical insight could have made the connection between running posture and the pathological foot-spine alignment engendered by running shoes, and he really could have taken the problem head on. That would have been nice.
Maybe in the next edition?
---
1. Richards, Craig et al. “Is your prescription of distance running shoes evidence-based?� Br. J of Sports Medicine, 2009 Mar; 43(3):159-62.
2. Richards, Craig. “Barefoot vs. the Shoe.� BlogSpot, Feb 2008. Accessed Aug 2009
3. C. Divert et al. Mechanical Comparison of Barefoot and Shod Running. International Journal of Sports Medicine, 2005; 26: 593�598
4. RAO, U.B., JOSEPH, B. “The Influence of Footwear on the Prevalence of Flat Foot, a Survey of 2300 Children�. The Journal of Bone and Joint Surgery, July 1992, Vol 74-B; No. 4, 525-527.
5. HAMILL, J., BATES, B.T. “A Kinetic Evaluation of the Effects of In Vivo Loading on Running Shoes�. Journal of Orthopaedic and Sports Physical Therapy, 1988, Vol 10, No 2, 47-53.
6. MARTI, B. “Relationships Between Running Injuries and Running Shoes � Results of a Study of 5,000 Participants of a 16-km Run � The May 1984 Berne ‘Grand Prix’�. In: Segesser B., Pforringer W., eds. The shoe in sport. Chicago: Year Book Medical Publishers, 1989: 256-265.
July 1, 2010
I have always said I am not a natural runner--although I still try to run. But in just two weeks I feel like I may actually be able to run long distances someday.
Two mistakes I was making I was able to correct right away--breathing properly (longer counts using my nose and not my mouth) and shortening my pace. I will continue to experiment with the "lean." It seems a little strange to me, but I will say that this morning's run seemed a bit of a breakthrough in that regard. I think I may get it after all.
Watching some of the videos on YouTube helped with some of the technique. Technique is something I will need to continually work on. But as Dreyer says throughout the book, one of the big mind shifts that will help your running is to think of it as a practice rather than an exercise. So you practice your running, you don't just run.
Two mistakes I was making I was able to correct right away--breathing properly (longer counts using my nose and not my mouth) and shortening my pace. I will continue to experiment with the "lean." It seems a little strange to me, but I will say that this morning's run seemed a bit of a breakthrough in that regard. I think I may get it after all.
Watching some of the videos on YouTube helped with some of the technique. Technique is something I will need to continually work on. But as Dreyer says throughout the book, one of the big mind shifts that will help your running is to think of it as a practice rather than an exercise. So you practice your running, you don't just run.
March 4, 2018
Trying out Dreyer's tips and focuses. So far so good :)
Will update after a couple of months on progress.
Will update after a couple of months on progress.
July 15, 2011
Despite many shortcomings (including a ridiculous name), the information on running form and technique make it something special. I’ve been toying around with some of the suggestions for three weeks now, and I’ll fully admit the Dreyers hit on something important with this method. As a minimalist running convert, I’d even go so far as to say this book provided me with the missing piece I’ve needed to fully hit my stride. So two thumbs way up for the information, which I think would benefit the vast majority of runners, whatever their skill level or shoe preference. However, this is good information stuck in a horrible book. To name just a few of the problems: it’s repetitive, the first fifty pages are pointless filler (and almost resulted in me putting the book down multiple times), the salesmanship for the whole ChiRunning line puts used-car salesmen to shame, the t’ai chi angle is weak (and could easily be called YogaRunning, as it seems to borrow equally from both disciplines � which is to say, not much) and the author (Danny) embodies the most ridiculous of Western embrace of Eastern thought and practice (there’s an SNL sketch in here somewhere � ). I’m frankly disappointed I liked the meat of the book as much as I did, because I really didn’t like the messenger. As it is, I’m now planning to buy a (used) copy of the book because the good parts are a great reference to have, but I refuse to line Mr. Dreyer’s pocket with even a penny. Recommended.
November 24, 2012
The book itself is good not great. However, the impact it has on my running is nothing short of a miracle. I consider myself an amateur runner. At 39, I thought it was time to fulfill my bucket list item; run a marathon. I was under-trained when I ran a half marathon in May 2012. I ended up injuring myself and suffered IT Band syndrome throughout the summer. During that time I read Born To Run and was intrigued to learn more about minimal or barefoot running style. That journey led me to Chi Running. I started training again in August and literally started over by running 1 mile 3 times that first week. 2 miles the next and so on. I peaked with a 20 mile week and 9 mile run. 2 weeks (September 29) later I ran my first full marathon with a time of 5:37. I am not exaggerating when I say that this was only possible due to what is taught in his book. Anyone wanting to improve their running should read this book.
April 23, 2012
I hate to give this book such a bad rating because I think Dreyer is on to something here with injury prevention and running technique tips. BUT...I just can't get over the constant sales pitch and bad scientific method. Also the book is very repetitive and I could do without the first couple chapters. Overall, good info...bad storyteller.
May 1, 2018
No matter if you want to learn and apply all chi running aspects or just some of it, it is very much worth listening to/reading this and giving it a try to see how it works for yourself. Even without much practice I noticed some immediate improvement in my running performance. But it is not a quick fix. Quite a bit of practice is necessary. This audio CD is great in teaching how to do it and can be used over and over again to practice even while out for a run. It is a great resource to improve my running posture and make running easier.
April 17, 2012
I got this book because I had hit a 3 mile wall with running. I would be out of breath and in pain at that point. Now I know I was using my muscles inefficiently, taking too big of strides, and had bad form. Ha ha.
This book has helped me a lot so far. I see it taking years to really implement everything. I do feel a greater ability to run farther and with less pain already. I like how Dreyer suggests running to "practice running" for the sake of being a better runner rather than to get fit, or get strong, or whatever else. It's motivated me to run and keep running more than other reasons I've had in the past (like to stay in my pants size:-). I've really enjoyed reading a technique, going out to practice it, and feeling the results.
It's helped with my shin splints which I've had since high school. Now I know they are not from running hills necessarily, but because I kick off my toes. USED to kick off my toes :-)
I would recommend this to anyone who wants to run and enjoy it, or anyone who does enjoy running and wants to improve.
My only caution would be to do a lot of "body sensing" as Dreyer calls it. It's easy to overdo some of the techniques or to do them incorrectly, so listening to your body and how it's responding is a good thing. Also, for me, starting to run with these techniques was kind of like deep cleaning a closet. The mess got worse before it got better. Be patient. Sometimes working past bad habits can make you feel more pain/less efficiency at first. But it does get better.
This book has helped me a lot so far. I see it taking years to really implement everything. I do feel a greater ability to run farther and with less pain already. I like how Dreyer suggests running to "practice running" for the sake of being a better runner rather than to get fit, or get strong, or whatever else. It's motivated me to run and keep running more than other reasons I've had in the past (like to stay in my pants size:-). I've really enjoyed reading a technique, going out to practice it, and feeling the results.
It's helped with my shin splints which I've had since high school. Now I know they are not from running hills necessarily, but because I kick off my toes. USED to kick off my toes :-)
I would recommend this to anyone who wants to run and enjoy it, or anyone who does enjoy running and wants to improve.
My only caution would be to do a lot of "body sensing" as Dreyer calls it. It's easy to overdo some of the techniques or to do them incorrectly, so listening to your body and how it's responding is a good thing. Also, for me, starting to run with these techniques was kind of like deep cleaning a closet. The mess got worse before it got better. Be patient. Sometimes working past bad habits can make you feel more pain/less efficiency at first. But it does get better.
September 20, 2013
As someone who started running moderately almost five years ago, I've been hungry for inspiration to take my training to the next level. Although I'm not that interested in running competitively or ultra-long distances, I'd been frustrated that my regular 5 - 10K runs still felt a little sluggish after all this time. I had a hunch that my self-taught form could could use a mega overhaul!
As I sought out titles on running--Bob Glover's The Runner's Handbook, Claire Kowalchik's The Complete Book of Running for Women, Amby Burfoot's Runner's World Complete Book of Running--everyone seemed to have the same advice: form doesn't matter, because everyone's is different. But that seemed CRAZY to me! Body mechanics have to factor into efficient movement. I couldn't see any other way. That's just science, guys.
Then Danny Dreyer came along and set all those other jokers straight. His Chi Running method is all about paying attention to body mechanics and using physics in order to achieve a more streamlined, efficient form. As an ultra-marathoner who runs distances of 80+ miles, Dreyer has spent a lot of time thinking about how to get the most bang for his running buck. In Chi Running, he describes exactly what all your body parts should be doing while you run, and then he tells you why. And it makes so much sense! In a nutshell, Chi Running is about banishing all the unnecessary tension from your body and relying on your core muscles to carry the brunt of the work.
What seals the deal, though, is actually putting his advice into practice. It's INSANE how quickly everything changes. Off the hook! Once you start paying attention to your body's tension and implementing Dreyer's little tips, everything else falls into place. It feels exactly how he promises it will feel, and your body starts to fly. Today my abs are on fire because I worked my core so hard, yet I know I could have run an extra two miles if I hadn't been running late this morning.
Yep, I know it sounds corny, but Chi Running has completely revolutionized the way I run. It's exactly the book I'd been looking for!
As I sought out titles on running--Bob Glover's The Runner's Handbook, Claire Kowalchik's The Complete Book of Running for Women, Amby Burfoot's Runner's World Complete Book of Running--everyone seemed to have the same advice: form doesn't matter, because everyone's is different. But that seemed CRAZY to me! Body mechanics have to factor into efficient movement. I couldn't see any other way. That's just science, guys.
Then Danny Dreyer came along and set all those other jokers straight. His Chi Running method is all about paying attention to body mechanics and using physics in order to achieve a more streamlined, efficient form. As an ultra-marathoner who runs distances of 80+ miles, Dreyer has spent a lot of time thinking about how to get the most bang for his running buck. In Chi Running, he describes exactly what all your body parts should be doing while you run, and then he tells you why. And it makes so much sense! In a nutshell, Chi Running is about banishing all the unnecessary tension from your body and relying on your core muscles to carry the brunt of the work.
What seals the deal, though, is actually putting his advice into practice. It's INSANE how quickly everything changes. Off the hook! Once you start paying attention to your body's tension and implementing Dreyer's little tips, everything else falls into place. It feels exactly how he promises it will feel, and your body starts to fly. Today my abs are on fire because I worked my core so hard, yet I know I could have run an extra two miles if I hadn't been running late this morning.
Yep, I know it sounds corny, but Chi Running has completely revolutionized the way I run. It's exactly the book I'd been looking for!
August 17, 2013
Started reading this one the week before I sprained my ankle... running... looks like I need more CHI in my RUNNING!
April 26, 2019
2.5*. Some good information, but poorly written. But turns out I will read anything if it will help me run without shin splints. 🙃
July 11, 2011
One of the people on my team at work loaned this to me because she knew I was trying to get back to running, and was struggling with a lot of tightness and soreness after my workouts. There's some good advice in this book, but it's interspersed with a LOT of success stories and bad scientific method. What I want from a guide like this is:
1)Why I'm telling you this stuff
2)What are the components to my program
3) Here is the program.
I think most of this book could have been boiled down to about 4 blog posts, and all the right info would still have been presented. It has inspired me to re-think my training strategy, back off my focus on speed, and re-orient myself to focusing on achieving a more relaxed running form. The pre- and post- run guidance is also great, although his advice on post-run relaxation (hot baths!) is the opposite of what I'm getting from my marathon training club and sports therapy people (ice baths!) One of them's right...
1)Why I'm telling you this stuff
2)What are the components to my program
3) Here is the program.
I think most of this book could have been boiled down to about 4 blog posts, and all the right info would still have been presented. It has inspired me to re-think my training strategy, back off my focus on speed, and re-orient myself to focusing on achieving a more relaxed running form. The pre- and post- run guidance is also great, although his advice on post-run relaxation (hot baths!) is the opposite of what I'm getting from my marathon training club and sports therapy people (ice baths!) One of them's right...
January 7, 2019
This book is not going to win any writing awards. Dreyer writes poorly, repeats himself, and has many poor metaphors and jokes. At times I found the book slightly painful to read, and had a hard time plowing through the chapters. Sometimes the book comes off as a commercial cult or pyramid scheme. He is constantly mentioning the website, his classes, other books, etc, etc.
But the information in the book is incredibly helpful. Dreyer gives advice on how to run with physical suggestions and metaphorical ones. Most of the book is about how posture drastically changes how you run. I already knew some of this from Born to Run, and knowing about theories on barefoot running. A lot of the posture techniques line up with running with finger shoes. So making some of the changes weren’t hard. But some of the suggestions helped take stress off my muscles, and therefore let me run longer and have shorter recovery times. Overall, the running style is simple, keep your spine straight, muscles relaxed, engage core, and strike the middle of the foot, not the heel.
His “metaphorical� suggestions are pretty helpful. One of the biggest reasons why I got the book was that I was having a hard time being able to breath for runs lasting longer than 20 minutes. His recommended taking long but slow runs, which helped. But what really stuck out to me was the question “Why are you so upset about heavy breathing? Does it make you feel like you can’t meet your goals?� Figuring out the psychology of running expectations helped me let go and enjoy the run.
This is a useful book, but hardly an enjoyable read. It probably took me a year to finish from front to back. And even still there some suggestions I just can’t accept. For example the suggestions on diet don’t really work with my vegan lifestyle. And some health information doesn’t quite have scientific backing. This then leaves you in the realm of health with tons of contradicting methods. This is a book I might want to buy and keep on hand, and refer to it from time to time.
But the information in the book is incredibly helpful. Dreyer gives advice on how to run with physical suggestions and metaphorical ones. Most of the book is about how posture drastically changes how you run. I already knew some of this from Born to Run, and knowing about theories on barefoot running. A lot of the posture techniques line up with running with finger shoes. So making some of the changes weren’t hard. But some of the suggestions helped take stress off my muscles, and therefore let me run longer and have shorter recovery times. Overall, the running style is simple, keep your spine straight, muscles relaxed, engage core, and strike the middle of the foot, not the heel.
His “metaphorical� suggestions are pretty helpful. One of the biggest reasons why I got the book was that I was having a hard time being able to breath for runs lasting longer than 20 minutes. His recommended taking long but slow runs, which helped. But what really stuck out to me was the question “Why are you so upset about heavy breathing? Does it make you feel like you can’t meet your goals?� Figuring out the psychology of running expectations helped me let go and enjoy the run.
This is a useful book, but hardly an enjoyable read. It probably took me a year to finish from front to back. And even still there some suggestions I just can’t accept. For example the suggestions on diet don’t really work with my vegan lifestyle. And some health information doesn’t quite have scientific backing. This then leaves you in the realm of health with tons of contradicting methods. This is a book I might want to buy and keep on hand, and refer to it from time to time.
October 15, 2018
I have had a significant amount of experience with tai chi over the past three decades, as well as a number of my own ultra-marathon finishes. I have been a tai chi instructor for many years and have a very hard time with anyone attempting to "teach" the principles of tai chi with videos, much less with a book. Tai chi posture is such a finely tuned element that it would be impossible to have any real knowledge outside of in-person instruction. That being said, I think it would be virtually impossible for that fine-tuning to be applied to running via a book without possibly running the risk of causing damage. As a runner, I fall much more on the side of natural stride running... but, unlike tai chi, I would not call myself an expert in running.
I find it interesting that Dreyer speaks of techniques that promote a life long love of injury free running, but pre-publication he had over 30 ultra-marathon finishes (including two hundred mile races), but post-publication of his original book (2004) Dreyer has only one ultra-finish to his name, the Tamalpa Headlands 50k in 2005. (ultrasignup.com). Obviously, life can be complicated... however it does catch my attention when someone presents themselves as an expert in a particular field, publishes a book, then, essentially drops out of that field.
In summary - it was an interesting read; beginning tai chi concepts for beginning runners. I don't think I will take much more away from it than that. There are better books out there for spiritual running (specifically Running with the Mind of Meditation: Lessons for Training Body and Mind by Sakyong Mipham) if you are so inclined.
I find it interesting that Dreyer speaks of techniques that promote a life long love of injury free running, but pre-publication he had over 30 ultra-marathon finishes (including two hundred mile races), but post-publication of his original book (2004) Dreyer has only one ultra-finish to his name, the Tamalpa Headlands 50k in 2005. (ultrasignup.com). Obviously, life can be complicated... however it does catch my attention when someone presents themselves as an expert in a particular field, publishes a book, then, essentially drops out of that field.
In summary - it was an interesting read; beginning tai chi concepts for beginning runners. I don't think I will take much more away from it than that. There are better books out there for spiritual running (specifically Running with the Mind of Meditation: Lessons for Training Body and Mind by Sakyong Mipham) if you are so inclined.
February 29, 2020
When I started reading this book, in the beginning only I realized, running is way bigger art than we all think it is and if we run in a natural way having a proper form, we won't be complaining about running injuries. I purposefully took few months to finish this book and if you're planning to read it, I recommend the same to you. Read few pages daily. Try to adapt each point mentioned and go ahead.
PS: Obviously practicing and bringing correct form into habit will take some time, and you might want to revisit few sections of the book.
PS: Obviously practicing and bringing correct form into habit will take some time, and you might want to revisit few sections of the book.
August 4, 2021
A valuable book and read for running and living well. Offers a lot of straight up tips on running and proper form and efficiency. Really good stuff I have been slowly implementing and feeling good results from. More valuable in my opinion is the principles and skills - learned from Tai Chi - he holds of life that translate directly into running. Cotton and steel baby!
I think the most practical takeaway in this book is learning to run without pain. Pain is too often paired as inevitable with running in America and this book shows there is another less painful way to run that actually leaves you feeling better - LFGR!
I think the most practical takeaway in this book is learning to run without pain. Pain is too often paired as inevitable with running in America and this book shows there is another less painful way to run that actually leaves you feeling better - LFGR!
September 12, 2010
I will definitely be re-reading this one. In fact, in the first chapter (or maybe the introduction?) he advises the reader to read it all the way through first, then go back and consult it for instruction on applying the technique, the form focuses, and all of the other principles of ChiRunning. I like the method for its troubleshooting-type approach: right technique is a process, not an achievement, so whenever something isn't working, or whenever an injury or a problem surfaces, consult your form, figure out where things are slipping, and focus on repairing that aspect of technique until the problem goes away. Rinse, repeat.
I also like his frequent reminders of the Gradual Progress component. I tend to be a results-NOW type person, so these reminders helped me relax when (as I read the book) I started to feel overwhelmed that it would be hard to implement everything he advises, all at once. Gradual Progress. Work (focus) on one or two things at a time, until they become incorporated into my form, into my way of running, and then work on adding something else. I shouldn't expect to be a natural long-distance runner overnight; I am building the technique for a lifetime of running, so I need to be patient and build carefully, methodically, toward my goals.
I signed up for a workshop, which happens in a couple of weeks, and I'm excited to work on the technique now, and to get feedback and practical instruction at the workshop, so I can know if I'm "doing it right" and so I can learn what proper technique truly feels like.
I am really hopeful that careful practice of ChiRunning can return me to that long-lost state of being where I loved to run, felt freed and energized by running, and couldn't wait until my next running workout. If this technique can keep me injury-free and restore me to a Runner identity, I will be so grateful.
I also like his frequent reminders of the Gradual Progress component. I tend to be a results-NOW type person, so these reminders helped me relax when (as I read the book) I started to feel overwhelmed that it would be hard to implement everything he advises, all at once. Gradual Progress. Work (focus) on one or two things at a time, until they become incorporated into my form, into my way of running, and then work on adding something else. I shouldn't expect to be a natural long-distance runner overnight; I am building the technique for a lifetime of running, so I need to be patient and build carefully, methodically, toward my goals.
I signed up for a workshop, which happens in a couple of weeks, and I'm excited to work on the technique now, and to get feedback and practical instruction at the workshop, so I can know if I'm "doing it right" and so I can learn what proper technique truly feels like.
I am really hopeful that careful practice of ChiRunning can return me to that long-lost state of being where I loved to run, felt freed and energized by running, and couldn't wait until my next running workout. If this technique can keep me injury-free and restore me to a Runner identity, I will be so grateful.
Read
August 27, 2012A very informative book, one which you shouldn't just read from cover to cover and think "Wow, what awesome insights!" and then leave it in a bookshelf to collect dust. There is so much shared wisdom in here, so much to be learned and ingrained, that I feel it would do the novice or seasoned runner well to refer back to it once in a while.
In his friendly and conversant style, Danny Dreyer passes on sage advice to get the runner on track (no pun intended--although it might have a funny ring to it) to becoming injury-free and not have to exert him/herself too hard on this most inexpensive and convenient of sports and recreation. There is absolutely no passive participation here as the art of ChiRunning requires that the willing reader-cum-runner not only listen to what Mr. Dreyer has to say, but to also apply what he says: practice the "runner's posture," loosen joints before a run, stretch after a run, train incrementally. These are but a few lessons that Mr. Dreyer has to offer.
I've been running for over thirteen years, and while reading this book I started to realize that I've been training the hard way. Thanks to ChiRunning, I can improve my training and eventually do better in long-distance runs. This book is chock-full of eye-opening and helpful information. I recommend this to all runners of different ages, shapes, sizes, and fitness levels.
In his friendly and conversant style, Danny Dreyer passes on sage advice to get the runner on track (no pun intended--although it might have a funny ring to it) to becoming injury-free and not have to exert him/herself too hard on this most inexpensive and convenient of sports and recreation. There is absolutely no passive participation here as the art of ChiRunning requires that the willing reader-cum-runner not only listen to what Mr. Dreyer has to say, but to also apply what he says: practice the "runner's posture," loosen joints before a run, stretch after a run, train incrementally. These are but a few lessons that Mr. Dreyer has to offer.
I've been running for over thirteen years, and while reading this book I started to realize that I've been training the hard way. Thanks to ChiRunning, I can improve my training and eventually do better in long-distance runs. This book is chock-full of eye-opening and helpful information. I recommend this to all runners of different ages, shapes, sizes, and fitness levels.
July 23, 2015
I suppose I didn't technically finish this book since the last bit is a running plan which lays out how you should be going about applying all of the lessons taught in the earlier chapters.
I kind of just added each lesson into my running plan, applying a new technique every week or two and then proceeding to the next one once it felt like second-nature.
And it worked! I started reading this book because I started having really bad "runner's knee" injuries to where I couldn't run at all anymore and when I did, I would be in pain when sitting or walking up or down stairs.
I decided to read this after reading , where I learned my running form was completely off. After about ~5-6 months of applying all the lessons I was able to come back to routinely running a few times a week with little to no injury. All without ever going to a doctor! Hopefully this helps long term as well.
Those wanting to read this have to do so with an open mind, since this has been the most philosophical technical manual of sorts I have ever read, focusing just as much on getting the mind ready as the body.
I kind of just added each lesson into my running plan, applying a new technique every week or two and then proceeding to the next one once it felt like second-nature.
And it worked! I started reading this book because I started having really bad "runner's knee" injuries to where I couldn't run at all anymore and when I did, I would be in pain when sitting or walking up or down stairs.
I decided to read this after reading , where I learned my running form was completely off. After about ~5-6 months of applying all the lessons I was able to come back to routinely running a few times a week with little to no injury. All without ever going to a doctor! Hopefully this helps long term as well.
Those wanting to read this have to do so with an open mind, since this has been the most philosophical technical manual of sorts I have ever read, focusing just as much on getting the mind ready as the body.
February 11, 2018
This book tries to apply the technique behind Tai Chi to running, and create an easier way for people to run. I read this because I like the idea in theory, but he relies a lot on his own personal experience and not on science. Some of the advice was great and could be applicable to my runs, like trying to tighten from my core and be more relaxed in my extremities, but the kind of spiritual things he talks about are not at all for me. He also doesn't recommend weight lifting or cross training, claiming that Chi-Running alone will give you the muscles that you need. That's something that I'm not sure I buy: most of the articles I've read discussing studies say that running can create and strengthen imbalances over time, and that just minimal training of other muscles for stability can help a lot. I also just don't want to live by running alone: I like yoga and strength training classes.
At the end of the day, I'll take some of the principles in the book and apply them to my running form but I'm not going all the way with this practice.
At the end of the day, I'll take some of the principles in the book and apply them to my running form but I'm not going all the way with this practice.
October 6, 2008
This book presents a unique running philosophy with the purpose of conserving energy or "chi". The main points are to keep your body in column, lean forward from your ankles like a ski jumper, and to lift your feet and move them and your arms in a forward, circular "Wile E. Coyote/Road Runner" style. There is also some information on pacing and breathing. I've tried some of the techniques and have not felt comfortable with them, yet. There are several keys to remember and focus on during a run. In some ways the keys are a little overwhelming. The author also talks alot about body sensing and adjusting to meet your body's needs. Once everything clicks, supposedly your chi will be increased and you will be able to run more efficiently and for longer distances with faster times. There are also some small sections on race preparation and nutrition.
October 6, 2017
Iedzīvojoties traumā, beidzot ķēros klāt šai grāmatai, lai arī manā plauktā tā stāv gadus vismaz trīs.
Viss šajā grāmatā un autora metodē grozās ap "pareizu" stāju un soli, kas izriet no pareizās stājas un ķermeņa novietojuma - kadence, piezemēšanās zem ķermeņa, piezemēšanās uz pēdas vidusdaļas. Papildus vēl šādi tādi vingrojumi priekš iesildīšanās un atsildīšanās, bet pārsvarā grāmata visu laiku par vienu un to pašu. Lai arī citi savās atsauksmēs kritizē atkārtošanos, šajā grāmatā man tā šķita tieši laikā, lai iegūtā informācija pamatīgāk nosēstos prātā. Protams, savos skrējienos lasīto centos arī piemērot praksē, metode šķiet loģiska un varētu būt efektīva. Traumu gan tā man vēl nav izārstējusi, tomēr plānoju vēl atgriezties pie noteiktām grāmatas nodaļām, lai praktisko daļu paplašinātu.
Viss šajā grāmatā un autora metodē grozās ap "pareizu" stāju un soli, kas izriet no pareizās stājas un ķermeņa novietojuma - kadence, piezemēšanās zem ķermeņa, piezemēšanās uz pēdas vidusdaļas. Papildus vēl šādi tādi vingrojumi priekš iesildīšanās un atsildīšanās, bet pārsvarā grāmata visu laiku par vienu un to pašu. Lai arī citi savās atsauksmēs kritizē atkārtošanos, šajā grāmatā man tā šķita tieši laikā, lai iegūtā informācija pamatīgāk nosēstos prātā. Protams, savos skrējienos lasīto centos arī piemērot praksē, metode šķiet loģiska un varētu būt efektīva. Traumu gan tā man vēl nav izārstējusi, tomēr plānoju vēl atgriezties pie noteiktām grāmatas nodaļām, lai praktisko daļu paplašinātu.
July 23, 2015
The human body in motion is a beautiful thing. The way that our joints, muscles, and limbs have come to be what they are. When children run, they do so in a completely instinctual way, with perfect form. The problem is that as we grow older, we forget that form. This book is about how to get your running form back. How to run in a more natural way to minimize energy/muscle usage and more importantly injuries. It's about how the human body was meant to move. It's about how to let the Chi take over. If you've ever wondered while running if you're doing it optimally or even right at all, this technical guide to ideal running (and it is quite technical indeed) is just the thing you need.
January 17, 2018
My ex-boyfriend sent me this book. I’m not sure why. Probably because I like tai-chi and running and this book’s title is Chi-running.
I read Chi-Running at 24 hour fitness while working out on the the elliptical machine after I sprained my ankle. In other words, I was prompted to finally read this book after hitting a low point. There are some good tips on form and on running uphill and downhill. Reminders to slowdown and be mindful are always useful, but I think a lot of this book is redundant and unnecessary- like the chapter on nutrition. I can’t take anyone who suggests tofu seriously. This book could be reduced to a pamphlet.
I read Chi-Running at 24 hour fitness while working out on the the elliptical machine after I sprained my ankle. In other words, I was prompted to finally read this book after hitting a low point. There are some good tips on form and on running uphill and downhill. Reminders to slowdown and be mindful are always useful, but I think a lot of this book is redundant and unnecessary- like the chapter on nutrition. I can’t take anyone who suggests tofu seriously. This book could be reduced to a pamphlet.
July 4, 2015
I did a read-through with a couple of runs while still reading. I haven't done any of the exercises, but I did try some of his techniques while running. The book is, to be honest, overwhelming in the sheer number of corrections, but I also think he's dead-on with his suggestions. I'm going to have to work a bit more with this and revisit parts of the book. Fortunately there are several Youtube videos I can check out, so I won't be paying for the DVD. ;-) Well worth a read and some experimental runs.
September 11, 2015
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.
January 21, 2018
This book provided the structure for which I will now begin to train for ultra-distance running. Running form stands alone as the single greatest way to improve upon mile time and recovery. Though I wish I would have found this book when I was just starting, I'm fortunate that I accepted short-term set back for long-term gain. My running is in it's adolescence and I look forward to the future. If you find yourself wanting to take your running to the next level, or powering through a list of seemingly incurable injuries, this book is for you.
January 6, 2011
Have to come back to this one -- it was much more technical than I expected, so having it for a week from the library meant I could actually put it into real practice. I'm trying some of the techniques out (the lean, midfoot-striking), especially because I'm interested in bare-foot running and am trying to get more milage in on my Vibram Bilkas. I like what I tried, but would probably have to buy a copy to get any deeper.
January 1, 2015
There are many out there that see this book as their running bible but I'm afraid I'll never be a Dreyer disciple. Too much of this seems to be like the Medicine man coming to town selling his wonderful potions promising ever lasting life. It comes across as a sales pitch in my eyes although many respected runners swear by his methods. There are some positives to take from the book but not enough to say it revolutionised my running.
January 7, 2015
Ideal book for beginner runners or medium/ Pro Runners with injury issues.
Been running intensely on & off for 20 years now without too much injury issues, so found the book mildly interesting. Most of the book states the obvious about running form, basically repeating don't run like a duck (for 50 pages).
However the mindful approach I found interesting as my mind either concentrates on music in my head phones or meditating at anything other than what is happening here & now in my body.
Been running intensely on & off for 20 years now without too much injury issues, so found the book mildly interesting. Most of the book states the obvious about running form, basically repeating don't run like a duck (for 50 pages).
However the mindful approach I found interesting as my mind either concentrates on music in my head phones or meditating at anything other than what is happening here & now in my body.
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