Contents
Introduction: Running Lessons from a T'ai Chi Master
ChiRunning Versus Power Running
How to Use This Book
Chapter 1. ChiRunning: A Revolution in Running
The Benefits of Running
Why People Get Injured
Power Running: No Pain, No Gain
The "Chi" in ChiRunning
Chapter 2. The Principles of ChiRunning: Moving with Nature
Cotton and Steel: Gather to Your Center
Gradual Progress: The Step-by-Step Approach
The Pyramid: The Small Is Supported by the Large
Balance in Motion: Equal Balance and Complementary Balance
Nonidentification: Getting Yourself out of the Way
Chapter 3. The Four Chi-Skills
Focusing Your Mind
Body Sensing: High-speed Access
Breathing: Tapping Into Your Chi
Relaxation: The Path of Least Resistance
Chapter 4. The Basic Components of Technique
Posture
Lean: Gravity-Assisted Running
Legs and Arms
Let's Go Running
Chapter 5. Transitioning into and out of Running
Transitioning into a Run
Preparing Your Mind
Preparing Your Body
Starting Your Run
Transitioning out of a Run
Ending a Run
Cooling Down
Stretching
The Postrun Mind
Chapter 6. Program Development: The Process of Growth
Form, Distance, and Speed: The Three Developmental Stages of the ChiRunning Technique
Creating a Running Program
The Well-Rounded Running Program
Intervals
LSD Run
Fun Run
Hill Run
Tempo Run
Program Upgrades: When, How, How Much
Chapter 7. The Beauty of Learning and the Blessing of Challenges
The Difference Between Productive and Nonproductive Discomfort
Troubleshooting Your ChiRunning Form: Common Hot Spots
Special Circumstances: Uphill Running, Downhill Running, Running in New Terrain and Environments, Fatigue, Illness and Running, Buying Shoes, Treadmill Running, Miscellaneous Tips
Chapter 8. Peak Performance and Racing
Race-Specific Training
Great Training Tips
Race-day Tips
Chapter 9. Getting the Most Chi from Your Food
Principles of ChiRunning Applied to Diet
Practical Steps for a Healthy Diet
Running and Weight Loss
Chapter 10. Run as You Live, Live as You Run
Guidelines for ChiLiving
Opening New Doors
Appendix. A Guide to the Muscles Referred to in the Book
Index
