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

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!

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.

The important thing to note is how old the positive reviews are. This and the pose method were passing fads that have now been widely disproved. However, if you think a ball of invisible energy is what gets you round a marathon then this book is for you. I actually did try it and all I got was a shortening stride length and slowing pace right up to the point I retired from all my races due to injury. This book might have destroyed my running career; the first book I have ever thrown away.

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.

I read about this book many places and am glad I got it. It introduced me to the idea of running with a central column leaving the arms and legs loose - using the image of a cheetah who moves his core body forward using his legs lightly. It is based on the principles of Tai Chi. There is breath work that I have read elsewhere however seeing the date of this publication, he said it first. Really worth reading since it is so different than most of the running books around with ideas geometrically opposed. Rather the strength and force, lightness. Worth reading whether you agree or not just to think about the ideas. It helps me with my running by reducing my "perceived effort level". I also bought Chi Marathon. I do not plan to do a marathon, the ideas are similar carried a bit further as they have learned over time. This one is enough unless you are obsessive like me and need to read ALL the info.

I like this book, it makes a lot of sense…once you get to about chapter 4 or 5. It’s a real effort to read the first few chapters as I felt they really weren’t relevant. I just wanted to know how to run without injury (and hopefully cure my shin splints). The book has really helped me in cutting my time down by 1 to 2 minutes per kilometre. I was averaging 7:30 per kilometre I’m now averaging 6:16 per kilometre, even running in the 5 to 6 minute bracket…yup, I’m a slow runner ;)Anyway, the book combined with other methods (foam rolling, compression sleeves) have helped with shin splints and my form has improved. I’m still working on my Chi Running form but I’m definitely better than I was a few months back. Overall I recommend reading this book, but like I said, once you get to chapter 4 or 5…the book could be about 50 pages shorter without all the letters from people he’s trained too :)

I took up running last year after breaking my hip. I was looking for a guide to low-impact running. This is the book! I can now run easily for an hour and run most days.My physio son in law criticises some on the inaccurate medical detail, e.g. pronation (odd that that wasn't spotted by a medical proof reader) but has approved of the principles behind the system. The exercises are (I am told!) pretty mainstream. One of the standard elements of walking is 'a continuous state of falling' and that is, of course, the basis of chi running.I don't think there is quite enough for a whole book here and most readers will skip some of the padding. But well worth the price. If in any doubt, buy.