ChiRunning: A Revolutionary Approach to Effortless, Injury-Free Running (Chi)

ChiRunning, A revolutionary approach to effortless, injury-free running is an amazing book and DVD. Growing up, I played a lot of sports from football to baseball to track, all of which required explosive running or sprints if you will. At age 17 I joined the Army and the distances I ran began to increase. As part of the semi-annual physical fitness test, the Army requires its Soldiers to run 2 miles within a certain amount of time. The morning PT program usually consists of training at much greater distances. When I was young it did not matter, or better put, I did not know any better, nor did I realize that running is an art. When I was in my early twenties I decided I wanted to run a marathon and began to train. Once again, as a youth, I simply went out and ran. After a couple months of training, I discovered the weight room, and stopped running in favor of lifting weights. I had to continue training in order to pass the Army physical fitness test, but that was the extent of my running. As I grew older I put the marathon ambition back on my bucket list. While training I began having problems in my hips and my hamstrings. It became so painful that I went to see the doctor and he referred me to physical therapy. The physical therapist tried everything from stretching to dry needling to try and relieve the pain. In 2010 my unit deployed to Iraq to support the draw down. During this tour I was introduced to a therapist, who was an avid runner. He put me on a treadmill and observed my running. He told me I spent too much time on my heels. I was a heel toe runner who over used the heels of his running shoes. He made some recommendations, and I attempted to make the adjustments, but it wasn't until another Soldier recommended ChiRunning that I really understood what the therapist was talking about. ChiRunning is a book and DVD by Danny and Katherine Dreyer. It has been hailed as an elite source in all sports to include football, baseball, yoga, and of course, the running community. ChiRunning is a step by step plan with instruction and exercises that help you transition from your current style of running to a more proper style that is less prone to injury. The Dreyer's walk you through the techniques necessary to change your current running style. Their overall goal is to relieve stress and tension so you run more like you did when you were a kid. They break down the difference between ChiRunning and Power Running, and they take you through exercises that focus on and help develop the core, which is essential to running properly. From beginning to end the book is a process that will help professionals run better, and enthusiast like myself run more efficiently. It is a process, so be patient, but from the very first lesson you will start realizing things to work on. The DVD is an excellent resource as it helps solidify what is in the book by providing the reader with a visual of the different exercises. After reading the book and perfecting my technique, In the last year I have effortlessly run the Army 10 miler, two half-marathons, 3 adventure runs (dirt/mud runs), and shaved 30 seconds off my Army two mile run time. I also, finally, marked that marathon off my bucket list.

Dreyer's approach is to apply the teachings of Tai Chi to running. He teaches about four skills: focusing your mind, Body sensing (high speed access), breathing (tapping into your chi), and relaxation (the path of least resistance). The idea of body sensing and thinking about posture, as well as relaxing, has already started working well for me. For several years I have needed a lot of walk breaks when I've been out running. In the past year I have lost a lot of weight and I'm sure that has helped a lot, but even after losing the weight, I found myself out of breath very quickly and still taking a lot of walk breaks. Since I've been focusing on my posture and maintaining a relaxed state I have not had to take any walk breaks at all. That is very exciting to me. I started adding miles to my long runs and I've found that I still need to work on my endurance, but I have been able to control my breathing and continue running even when my body has started getting tired. That is a huge change for me and is plenty enough reason for me to be excited about this book. The book has chapters on injuries; how to prevent them and what to do if you are injured. I think most runners at one time or another have dealt with some kind of running injury, so that chapter is well worth the read. I have been very fortunate over the years, having had only one serious running injury in over 30 years of running, but I still will apply these ideas to ensure my continued good luck. There is also a chapter on diet and nutrition, in general. He gives advice that is good, I'm sure. I believe Dreyer, but I'm not changing. I'm not giving up my coffee. I'm just not. That doesn't mean I think Dreyer is wrong; I just think his suggestion is a bit unrealistic for most of us. But if you follow his advice I'm sure you will get amazing results. You definitely will not hurt yourself. I really like this book. It has already helped my running a lot just since I started reading, and it is written so that it is easy to follow and understand. It would be great for a beginning runner or an intermediate runner hoping to improve, but I think even an elite runner would find it useful.

I purchased this book on advise from a runner. I had just started running last year, and after several knee issues thought I would have to stop running all together. If you learned to run like most of us, long strides, heal to toe, no pain no gain, this book will change your perception of running. This method allows me to run faster, longer, with less effort, and less pain than before my injury. The only issue I have with the book is like most how to books, it could be written in pamphlet form. The beginning is filled with anecdotes and reasoning and stories, that I really could care less about. If you can last through all that, this book will be worth twice the price. If not, then skip the first 4 chapters, pull up you tube for visual explanations of the fine points. Either way it will help you run better.

First of all, I am a 43 year old NON-runner. I'm 5'4" with stumpy little "Barny Rubble" legs that don't go very fast on the best of days, and the shoulders and arms like a line backer due to my Midwestern rearing on a hay farm; a sleek and slender runners body is the last thing in the world that I possess. With that said, due to my job, every year I have to do a physical fitness test (push ups, sit ups and the dreaded mile and a half run) and every single year I've dreaded it every time. This year I was dreading it more because I've traveled quite a bit, was floored by the flu in March and at the end of April, was hit with paralyzing allergies so the training I would normally do for the four months leading up to my testing didn't happen. I honestly didn't know what I was going to do. Not only do I despise running, I despised the weeks of the recovery from the injuries that I would always sustain, especially from completely blowing out my ankles, knees and especially my quads. Then, as fate would have it, while surfing on my kindle one night, about a week ago, I found this book and read the reviews. At first, I had some major doubts because something as simple as changing your running posture, in order to run more comfortably for longer durations, sounded way too good to be true but I was desperate and time was running out for me. At first, the book sounded a bit like an infomercial that you'd see at 3am when nothing else was on, the claims it made were a bit outlandish but I kept reading. I have to admit, I was intrigued by the time I was done but I was still having a hard time visualizing what I needed to do. On a whim, I logged onto YouTube and watched the video's on CHI Running...this was completely doable! Before today, whenever I attempted to run, I could get about 50 feet before my legs started feeling sharp pains in one way or another, so I would begin the walk of shame waiting for it to pass; I hoped that quitting smoking last year would make a difference, it did but then my legs would give out before my lungs would. However, today, I was able to put the lessons from the book and video into practice...I ran 3/4 of a mile before I stopped to walk!! And that was only because there was a steep hill to tackle and a strong headwind. Anyway, I finished the 1 1/2 mile course feeling really well! So well, in fact, I went into my building and ran ANOTHER mile on our indoor track!! I'm completely astonished!! As I write this, I am experiencing a fraction of the discomfort that I normally feel on the evening after running any amount. My ankles and hips are a bit tender but this was my first run with the new techniques so I need to practice more. However, I am having no discomfort, what so ever, in my quads which would normally cripple me for days afterword. I'm actually looking forward to my run tomorrow! Over all, these techniques aren't hard at all and I think that a bad runner, such as myself, can pick up the fundamentals quite quickly. Read the book, watch the video, and try running without ear buds (I always do!) because I was able to pay attention to the way my body was reacting to the changes and was able to tweak as needed. So, for the first time in over 20 years, I'm able to face my fitness test this coming week without fear or anxiety. I'm really glad I found this book!

To give you some background I'm 32 years old and last year started running for the first time since I was in high school. Progressed quickly from just doing one mile and then doing three miles. The more I ran the faster I wanted my times to be. I quickly ran into IT Band pain in one of my knees and after a couple weeks went to a sports doctor who diagnosed me with poor stretchability, specifically in the hammies. He recommended physical therapy to learn better stretching routines/techniques. Well the stretching did help as well as running at a slower pace however I noticed towards the end of fall that I still ran into IT Band pain when pushing myself past six miles. Started back up running in March and in early April joined a running club. This time I started stretching properly and with everything I learned from the physical therapy right from the get go. Was running at very conservative pace not even coming close to what I did the previous year. However once I got up to eight mile runs I again started having IT Band pain. It got to the point where half of my run I was in pain but just went through it. Then the next couple days I could barely walk around the house. Somehow I got it in my head that maybe there is a more efficient way to run and that is when I came across this book. Week after week I noticed that I would have less and less pain and was pushing myself over ten miles on my long runs. I still wasn't doing the ChiRunning perfectly though and even had a little Achilles tendon flare up. I went back to the book and reread as much as possible and watched some of the videos and then finally had a break through where it all just came into place. Running felt more smooth, more productive, and more natural. The chapter on what do do with specific pain really helped as well telling me what I'm doing wrong to have IT Band pain or the Achilles tendon pain. I highly recommend this book to anyone having pain while running because it isn't a normal part of running. Running should be pain free and enjoyable. This past Saturday I ran fourteen miles (personal best) with ZERO IT Band Pain or Achilles pain. The recovery for this run was the least I've needed. Typically for a couple days after running the knee would be so tight it would hurt to bend. Not anymore. I can actually walk around after my runs without hobbling for a couple days. The best part is throughout the entire process of learning ChiRunning I never had to stray from my training program by taking a day off or doing less mileage, which I was really worried would happen right before I found this book. It had immediate effects.

I am an asthmatic who has always wanted to run, but I never thought I would be able to run for over a few minutes. I read this book in it's first edition as a library book and it became such an integral part of my excercise program that I renewed it and then came back to the library the day after I finally had to return it so I could check it out again. I decided to buy it without delay. I love the new edition with the different organization and information. I am a beginning runner and started running with this program when I was 40 lbs overweight. Now, about two months later, I have lost 20 pounds and had no injuries. When I started I could barely run for 2 minutes. Now I can run for 20 minutes without to much fatigue. I have also gone off one of my asthma medications, and am hopeful that I will no longer need any medication as my distances and times increase. I am less stressed and more energized than I have ever ben in my life. The form taught in this book is mostly responsible for my success. I also have a history of back pain, and I had none because of the "leveled pelvis" and low impact taught in this book. Very easy to read, common-sense techniques that apply to the rest of your life as well. I am a Senior Vocal Performance Major in college, and the principals have also helped me greatly with my singing. This is a must-buy for anyone who wants to run in a way that is fun, energizing, and efficient.

This book really helped me out. I started running very short distances very slowly on my own. I didn't have too many problems because I was so bad at running. As I got stronger, faster, and more fit, I started having a lot of problems with my knees and achilles tendons. Mind you, I wasn't all that fast, but I was just enough faster to start putting pressure on my body in the wrong ways; I've heard its a common problem for new runners to have no problems and quickly grow into having problems. Essentially, this book is about a handful of simple good mechanics of posture and form. It took me about three runs thinking about the ideas in this book before I was running faster and longer than I was before, all with no pain. Its an easy read and an easy set of concepts to digest. Definitely recommended for the average person looking to make running work as a great and inexpensive way to get fit.

I used to say that I only ran if someone was chasing me but after learning the Chirunning technique and actually being lucky enough to go for a run with Danny Dreyer recently, I can say I enjoy running, words I never thought would fall from my lips. While the book offers many great words of wisdom, I would suggest also finding a Chirunning instructor to help refine the techniques. That said, once you understand how proper running technique should feel, the information in the book makes so much more sense. Running used to be painful for me. One might think "how hard can running be?" but when form is off - I ran like I was made of rubber bands - everything becomes a mess. Breathing is difficult, shin splints become all too prevalent, legs are sore, and injuries abound. I couldn't run more than a half mile without begging for mercy. When I found out about Chirunning, I decided to give it a go. I ran more than a mile with no pain and without being out of breath once my instructor showed me the proper alignment. It was effortless! I still got a good workout but I didn't feel like I'd been hit by a MAC truck afterward. I would recommend this book to anyone just starting out or those who have been running marathons for years but could use a bit of help with bettering times or conditioning.

"気"ランニングというタイトルで日本語版も出てますが、こちらはその改訂版(2009年)です。読者からのフィードバックを反映して大幅に内容を改訂しているようです。体の部位等の専門用語が幾つか出てくるのを除けば、読みやすい内容です。 「画期的」かどうかはともかく、ケガをしないランニング法について、フォームに重点を置いて書かれています。 -骨盤を起こし、頭頂〜肩〜腰〜踝まで一直線の姿勢を作る (この姿勢作りの説明に20ページ以上割いています) -その状態のままわずかに前傾し、重力の助けを借りて推進力を得る -足首を脱力し、体の重心より後でMidfoot着地 -下肢は回すだけ。踵をはがすイメージで持ち上げる。つま先で蹴らない -ピッチは170〜180歩/min(結構速いですが…ロードバイクの最適ケイデンスと同等) …など。 試してみると、確かにふくらはぎ・すね・足首周りの筋肉や腱への負担が減り、ほとんど筋肉痛になりません。ただ、かなり速いピッチになるのでそちらのほうがしんどいです。これに関しては｢時間をかけて徐々に慣らしていくこと｣が大事だそうです。 考え方は｢体幹ランニング｣や｢非常識メソッド｣にも通じる内容だと思いますが、効率の良いフォームを身につけていく上で意識するべきことがより丁寧に書かれているように思います。 この方法を取り入れることで、最初は一時的にタイムが落ちるかも知れないが、時間を掛けて体に馴染ませていくことで効率の良いケガしないランニングフォームが身につくとのこと。 まだ始めて一ヶ月なので★４ですが、半年くらい続けて良い結果が出ればまた評価を見直そうと思います。

Um livro excelente, um dos poucos que recomendo a qualquer corredor. É meio filosófico, e tal, mas ensina muito bem a ter uma técnica de corrida menos lesiva e mais eficiente.

I am now 52 years old and have run for over 36 years. The running had appeared to be catching up on me. I use to run everyday, always trying to put quality into every run. I was never one to just go out and just go through the motions and be happy that I had at least been out. I was at a stage where it was taking me ages to get over injuries and I was getting more of them. My body and legs also ached so much that I had to rest two to three days after every run. Running has been my life, I have tried other sports, biking, swimming, gym, etc but found nothing fulfilled me more than running in the country and on the moors around my area. After yet another injury I thought enough is enough and my body is telling me that's it. While injured I was on Amazon.co.uk and just tapped running in the search bar and found a book called Chi Running by Danny Dreyer. After reading the reviews, and for the price I paid, I thought 'What have I got to lose'. I read the whole book in one go, and then read it again the day after. I was fascinated and could not believe how much he was saying was just common sense. I could not wait to start putting what Danny was saying into practice. I went out on the first day of my Chi Program for 30 mins concentrating on the aspects that relate to Chi Running. I did find it a little difficult has anybody would. I had run a certain way for 36 years and to change to something new was going to take a little time. The day after I was amazed I had no aches, no pains, nothing. I went out again, took my time, concentrating on my form and breathing. I did ache a little the day after the second run but nothing like before. I went out the third day just waiting for my body to get use to the Chi Running form and felt fine and strong. I was still sticking to around 30 mins a session. I have had this book now for about a month and have been out everyday for between 30 mins and an hour. I have also stayed injury free. I have not been able to do this, in the last ten years. I cannot thank Danny Dreyer enough for prolonging my running and send him my sincere thanks. I wish I had found this book in my twenties to put Danny's theories to the test in my prime running years. I am still learning Chi Running and read excerpts from the book most days. This book will appeal to all runners but for runners who are constantly getting injuries then just try Chi Running by Danny Dreyer.

Very informative and helpful read 🏃

Good book