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ChiRunning
A
REVOLUTIONARY
APPROACH
TO
EFFORTLESS,
INJURY-FREE
RUNNING
Danny Dreyer
With Katherine Dreyer
A
FIRESIDE
BOOK
PUBLISHED
BY SIMON
& SCHUSTER
NEW
YORK
LONDON
TORONTO
SYDNEY
Acknowledgments
I would like to pay tribute to the following people for their support in
this work. Some have helped me directly and some indirectly, but
all have played important roles. I can't imagine playing on a better
team.
To Katherine, my partner in every way, thank you for your faith in
me and for holding the vision of ChiRunning during my hours of
doubt. You remind me that I always have choices, and there is no bet-
ter gift than that.
Jeff Klein, thank you for your unswerving enthusiasm with this
project. Your capacity for seeing the big picture has been immensely
reassuring. Bonnie Solow, my angel book agent, your guidance
throughout this process has been such a blessing. Caroline Sutton,
thanks for all your help and patience in guiding a beginner through
a steep learning curve. Lori Cheung, we couldn't have found a more
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xii
Acknowledgments
fitting photographer. Your dedication, craftsmanship, and joy have
given fife to this book. Sonora Beam, thank you for making ail of the
images possible. Your contribution was giant. A special thanks goes
out to Chris, Christina, Marcia, and all you very special folks at Simon
& Schuster for enthusiasm and help.
Master Xu, I will be indebted to you forever for teaching me how to
bring chi into my life. Your generosity with transmitting ancient Chi-
nese wisdom into the simple act of running fills me with deep re-
spect. Harriet Beinfield and Efrem Korngold, I want to express my
thanks for your help and encouragement long before I knew there
was a book to be written.
To all the students of ChiRunning, this book is the result of every-
thing you taught me. Thank you also for your feedback, suggestions,
and encouragement, which were always timely. Thank you, Jim
Dunn, for encouraging me to play along the way. Okay, you can drop
the Ox disguise now.
My gratitude goes out to Aga Goodsell, Adriane Steinacker, and
Antoinette Addison. You were there at the beginning as students and
now you're here in my heart as close friends. Thanks for all those
miles together.
Aga, you were the perfect model for the book because the form is so
in your body. Thank you for your endless support on many levels.
I am hugely indebted to all of my friends in the ultra-running
community. You have been my models for stick-to-it-iveness. And to
my larger community of friends and foes, running partners, competi-
tors, and all those who have brought out my best by offering me chal-
lenge and support.
I'd like to pay tribute to my wonderful mother, my first teacher,
and the one who has had to put up with me for more years than any-
one else.
And finally to my daughter, Journey. You are the inspiration be-
hind all that I do. May you grow up with a generation of peers that
looks to the heavens for knowledge and listens to their bodies for the
Truth.
Contents
Introduction: Running Lessons from a T'ai Chi Master 1
ChiRunning Versus Power Running
3
How to Use This Book 11
Chapter 1. ChiRunning: A Revolution in Running 13
The Benefits of Running 16
Why People Get Injured 17
Power Running: No Pain, No Gain 18
The "Chi" in ChiRunning 22
Chapter 2. The Principles of ChiRunning:
Moving with Nature 29
Cotton and Steel: Gather to Your Center 32
Gradual Progress: The Step-by-Step Approach 34
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Contents
The Pyramid: The Small Is Supported by the Large 36
Balance in Motion: Equal Balance and Complementary
Balance 39
Nonidentification: Getting Yourself out of the Way
40
Chapter 3. The Four Chi-Skills 42
Focusing Your Mind 43
Body Sensing: High-speed Access 45
Breathing: Tapping Into Your Chi 51
Relaxation: The Path of Least Resistance 54
Chapter 4. The Basic Components of Technique 58
Posture 63
Lean: Gravity-Assisted Running 70
Legs and Arms 75
Let's Go Running 87
Chapter 5. Transitioning into and out of Running 95
Transitioning into a Run 96
Preparing Your Mind
Preparing Your Body-
Starting Your Run
Transitioning out of a Run 111
Ending a Run
Cooling Down
Stretching
The Postrun Mind
Chapter 6. Program Development:
The Process of Growth 122
Form, Distance, and Speed: The Three Developmental
Stages of the ChiRunning Technique
124
Creating a Running Program 131
The Well-Rounded Running Program
138
Intervals
LSD
Run

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