Chi marathon : the breakthrough natural running program for a pain-free half-marathon and marathon

Chi marathon The breakthrough natural running program for a pain-free half-marathon and marathon

Danny Dreyer

Book - 2012

Challenges common practices while outlining a technique-based program for pain- and injury-free high-performance half and full marathons.

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Subjects
Marathon running > Training.
Tai chi.
Published
New York : Touchstone Book c2012.
Language
English
Main Author
Danny Dreyer (-)
Other Authors
Katherine Dreyer (-)
Item Description
Includes index.
Physical Description
xxii, 292 p. : ill. ; 24 cm
ISBN
9781451617955
  • Foreword
  • Introduction: Love Running Forever
  • The Ideal Training Triad: Form, Conditioning, and Mastery
  • T'ai Chi and Running
  • Running: An Innate Part of Who We Are
  • Finding Yourself in This Book
  • Part 1.
  • Chapter 1. The Many Faces of the Marathon
  • The Dilemma
  • Pain-Free
  • The Chi Marathon Vision and Challenge
  • Natural Running, Barefoot-like Running, Minimalist Running
  • Intelligent Movement
  • The Key to Effortless Movement
  • The Chi in Chi Marathon
  • The Application of T'ai Chi Principles to Your Running: Creating the Conditions for Energy to Flow
  • Cooperating with Forces
  • The Whole-Body Marathon
  • Body Sensing: A Process of Discovery
  • The Seven Phases of Training for a Marathon: Technique-Based, Race-Specific Training
  • It's Your Choice': Choose Quality with Every Step
  • Chapter 2. Phase I: Vision, Goals, and Planning
  • The Power of Intention
  • Personal Assessment
  • Choosing a Training Program
  • The Anatomy of the Ideal Workout
  • Your Training Schedule
  • Shoes, Accessories, and Clothing
  • Nutrition
  • Chapter 3. Phase II: The Technique Phase
  • The ChiRunning Training Principles
  • Needle in Cotton: Alignment and Relaxation
  • Form, Distance, and Speed
  • Converting Your Running from a Sport to an Internal Practice
  • Gradual Progress: The Slow Way to Learn Quickly
  • The Form Focuses: The Building Blocks of Good Technique
  • 1. Posture Focuses
  • 2. Lean Focuses
  • 3. Lower Body Focuses
  • 4. Pelvic Rotation Focuses
  • 5. Upper Body Focuses
  • 6. Gears, Cadence, and Stride Length Focuses
  • The Form Focus Workout: Repetition and Accuracy
  • Practice Mates Perfect
  • Chapter 4. Phase III: The Conditioning Phase
  • Gathering and Issuing
  • Functional Relaxation
  • Body Sensing 2.0
  • Preparation for the Conditioning Phase
  • Review Your Vision and Goals
  • Assess Your Conditioning and Your Technique
  • The Time Trial
  • Pacing and PRE
  • Functional Workouts
  • The LSD Run
  • How to Become the Ultimate Fat-Burning Machine
  • Use of the Heart Rate Monitor
  • Fueling, Hydration, and Electrolyte Replacement
  • Managing Your Energy for the Long Run
  • Conserving Energy
  • Midweek Training Runs: Expanding Your Running Horizons
  • Intervals
  • Surges
  • Tempo Runs
  • Hill Runs
  • Fun Runs (Recovery Runs)
  • Cross-Training Workouts
  • Chapter 5. Phase IV: The Mastery Phase
  • Race-Specific Training
  • Assess Yourself: Physically, Mentally, and Emotionally
  • The Mastery Phase Time Trial
  • Race Planning: Know the Territory Ahead and Train Accordingly
  • Weekly Workouts in the Mastery Phase
  • Tips and Suggestions
  • Chapter 6. Phase V: Taper Time
  • Your Training During Taper Time
  • Rest, Relax, Flow-but No Funny Stuff
  • Race Week Pre-Race Diet
  • Preparing for Race Day
  • Race Week Logistics: The Big List
  • Chapter 7. Phase VI: Race Weekend
  • Pre-race Preparation
  • What Not to Do the Day Before Your Race
  • Race Day
  • Crossing the Finish Line
  • The Day After
  • Chapter 8. Phase VTI: Rest and Renewal
  • Your End-of-Event Review
  • The Fringe Benefits of Failure
  • Keep Moving
  • Moving Forward
  • Multiple Marathons
  • Upward Spiral of Chi
  • Part 2.
  • Chapter 9. Advanced ChiRunning Techniques
  • The Five-Element Theory of ChiRunning
  • Are You an Advanced ChiRunner?
  • Advanced Topics
  • Chapter 10. Training the Whole Person: Lifestyle Components for Success
  • Creating a Life with Flow
  • Nutrition
  • Have a Consistent Schedule: An Exercise in Rate and Rhythm
  • Support from Friends and Family
  • Rest and Recuperation
  • The Multiple Marathon Lifestyle
  • Energy Management and the Mindful Lifestyle
  • Infuse Yourself with the Positive
  • Acknowledgments
  • Appendix A. Beginner Half Marathon Training Program, 16 Weeks
  • Appendix B. Beginner Marathon Training Program, 24 Weeks
  • Appendix C. Form Focuses
  • Appendix D. Pace Charts
  • Index
Review by Booklist Review

Chi Marathon presents a holistic approach to training for a half or full marathon. Coauthors Danny and Katherine Dreyer present a training plan that focuses on correct running form rather than speed or mileage. Chi Marathon emphasizes the mental and physical components of running and encourages runners to be aware of how their bodies are responding during a run. The tone of the book is positive, and it supports the idea that proper technique is the key to pain-free running. The Dreyers expertly detail how to prepare for a race covering travel, course layout, food and hydration, clothing, and pre- and post-race considerations. The training plans presented are for first-time runners but can be adapted for advanced athletes. Unfortunately, the inclusion of multiple personal testimonials and repeated references to the authors' books and DVDs at times make the text feel more like a sales pitch than a training plan. Still, many runners are likely to find value in the Dryers' program, especially those interested in barefoot or minimalist-shoe running.--Gaus, Eve Copyright 2010 Booklist

From Booklist, Copyright (c) American Library Association. Used with permission.
Review by Publisher's Weekly Review

After their bestselling ChiRunning: A Revolutionary Approach to Effortless, Injury-Free Running, the husband-and-wife Dreyers explain how to adopt a whole-body approach (based on the principles of T'ai Chi) to distance running. Even though the number of participants in marathons and half-marathons is increasing each year, statistics show the injury rate among marathoners can reach a staggering 90%, indicating many are engaged in improper and unsafe training. The Dreyers encourage readers to focus on ease and efficiency of movement as primary training goals, while discrediting the commonly held notion that marathons are all about endurance. The authors quickly differentiate "pain-free running" from "productive discomfort," and lay out a detailed, seven-phase self-paced training plan that includes visioning and planning, technique, conditioning, event mastery, and rest and renewal. By adhering to "Form Focuses" (defined as "job descriptions.for individual body parts"), Chi runners will improve posture, pelvic rotation, and stride en route to more productive, pain-free running. Though peppered with "Instructor Stories" that read like advertisements for the ChiRunning DVDs and workshops, the Dreyers' running guide will doubtless be of great value to veteran runners and newcomers alike, as well as those who are simply looking for ways to improve their health. (Mar.) © Copyright PWxyz, LLC. All rights reserved.

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