By: Danny Dreyer, Katherine Dreyer

Paperback

Click on the Google Preview image above to read some pages of this book!

FROM THE AUTHORS OF THE BESTSELLING CHIRUNNING, A GAME-CHANGING TRAINING GUIDE FOR INJURY-FREE LONG-DISTANCE RUNNING.

In Chi Marathon, Danny Dreyer, creator of the revolutionary ChiRunning program, highly respected running coach, and accomplished distance runner, takes a whole-body approach to long-distance running—much like T’ai Chi—making ease and efficiency of movement the prime goal of one’s training. Chi Marathon is the first book to focus not on building stamina first (though that is covered here) but on how to run all those miles without harming your body. A staggering 80 to 90 percent of marathoners face injuries during their training. This book debunks the myth that marathoners need to push through and beyond pain, and presents a technique-based plan for pain- and injury-free, high-performance half and full marathons. Chi Marathon also shows how to improve your performance by developing your own race-specific training plan tailored to your event, and will help you cross the finish line feeling strong no matter your age, body type, or running ability.

• Run a marathon or half marathon free of pain and injury
• Transform your racing with the training triad: form, conditioning, and mastery
• Tap into your chi, an energy source more powerful and enduring than muscles
• Teach your mind and body to work together as a team and master your event

This is the book that distance runners have been waiting for. With Chi Marathon you can enjoy the run and feel confident no matter the distance.

About the Author

Danny Dreyer is an esteemed walking and running coach and a nationally ranked ultra-marathon runner. A student of internationally renowned T'ai Chi master George Xu, Dreyer now combines the philosophical and energetic approach of T'ai Chi with running and walking. He has been published in Runner's World, Running Times and is the author of his own monthly ChiRunning newsletter that reaches 4000 people. A coach for eighteen years, he understands the perspective of both the beginner and the competitor and has taught thousands of people the ChiRunning and now ChiWalking method, with profound results.

Danny Dreyer is an esteemed walking and running coach and a nationally ranked ultra-marathon runner. A student of internationally renowned T'ai Chi master George Xu, Dreyer now combines the philosophical and energetic approach of T'ai Chi with running and walking. He has been published in Runner's World, Running Times and is the author of his own monthly ChiRunning newsletter that reaches 4000 people. A coach for eighteen years, he understands the perspective of both the beginner and the competitor and has taught thousands of people the ChiRunning and now ChiWalking method, with profound results.

In The Press

release your fear of injury so that you can enjoy what is important--the ability to get out into the open air and do what is so natural, pacifying, and nourishing to the mind and body.”
-- Catherine McKiernan, former Olympian, world cross-country champion, and winner of the London, Amsterdam, and Berlin marathons

"Learning the easiest way to run a marathon--like finding the easiest way to swim one--isn't undemanding. It's exacting, in place of exhausting. It requires critical, not reflexive, thinking. But that sort of difficulty is the sort that leads to Mastery, Happiness, and even a high-functioning brain. Chi Running is on the cutting edge of how people will pursue physical, mental and spiritual fitness in the 21st Century."

-- Terry Laughlin, author of Total Immersion: The Revolutionary Way to Swim Better, Faster and Easier "The Dryers don't believe in "no pain, no gain" for runners. Instead, their holistic approach is a smarter and healthier way for runners to fully develop balanced body mechanics for an injury-free life. The old school, conventional running trends have created too much ill-health and pain for all athletes, but Chi Marathon changes all that. Regardless of your age and experience, you’ll learn how to run efficiently from head to toe. The result is more enjoyable, and you will now finish marathons and other endurance races feeling refreshed rather than wasted."
-- Dr. Philip Maffetone, author of The Big Book of Endurance Training and Racing

"Chi Marathon is the perfect plan for sustainable running for all ages, abilities and for all distances, whether you enter an event or not."
-- Mark Cucuzzella, MD, Professor, West Virginia University School of Medicine

“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…many runners are likely to find value in the Dreyers’ program.”
-- Booklist

Other Reviews
"The Dryers don't believe in "no pain, no gain" for runners. Instead, their holistic approach is a smarter and healthier way for runners to fully develop balanced body mechanics for an injury-free life. The old school, conventional running trends have created too much ill-health and pain for all athletes, but "Chi Marathon" changes all that. Regardless of your age and experience, you'll learn how to run efficiently from head to toe. The result is more enjoyable, and you will now finish marathons and other endurance races feeling refreshed rather than wasted." --Dr. Philip Maffetone, author of "The Big Book of Endurance Training and Racing"

Foreword	p. xi
Introduction: Love Running Forever	p. xiii
The Ideal Training Triad: Form, Conditioning, and Mastery	p. xv
T'ai Chi and Running	p. xvi
Running: An Innate Part of Who We Are	p. xvii
Finding Yourself in This Book	p. xxi
The Many Faces of the Marathon	p. 3
The Dilemma	p. 5
Pain-Free	p. 7
The Chi Marathon Vision and Challenge	p. 8
Natural Running, Barefoot-like Running, Minimalist Running	p. 9
Intelligent Movement	p. 10
The Key to Effortless Movement	p. 11
The Chi in Chi Marathon	p. 12
The Application of T'ai Chi Principles to Your Running: Creating the Conditions for Energy to Flow	p. 13
Cooperating with Forces	p. 15
The Whole-Body Marathon	p. 16
Body Sensing: A Process of Discovery	p. 17
The Seven Phases of Training for a Marathon: Technique-Based, Race-Specific Training	p. 19
It's Your Choice': Choose Quality with Every Step	p. 23
Phase I: Vision, Goals, and Planning	p. 24
The Power of Intention	p. 26
Personal Assessment	p. 28
Choosing a Training Program	p. 40
The Anatomy of the Ideal Workout	p. 42
Your Training Schedule	p. 44
Shoes, Accessories, and Clothing	p. 45
Nutrition	p. 49
Phase II: The Technique Phase	p. 51
The ChiRunning Training Principles	p. 52
Needle in Cotton: Alignment and Relaxation	p. 52
Form, Distance, and Speed	p. 53
Converting Your Running from a Sport to an Internal Practice	p. 54
Gradual Progress: The Slow Way to Learn Quickly	p. 54
The Form Focuses: The Building Blocks of Good Technique	p. 56
Posture Focuses	p. 57
Lean Focuses	p. 70
Lower Body Focuses	p. 75
Pelvic Rotation Focuses	p. 80
Upper Body Focuses	p. 82
Gears, Cadence, and Stride Length Focuses	p. 86
The Form Focus Workout: Repetition and Accuracy	p. 89
Practice Mates Perfect	p. 90
Phase III: The Conditioning Phase	p. 92
Gathering and Issuing	p. 94
Functional Relaxation	p. 94
Body Sensing 2.0	p. 96
Preparation for the Conditioning Phase	p. 97
Review Your Vision and Goals	p. 97
Assess Your Conditioning and Your Technique	p. 98
The Time Trial	p. 98
Pacing and PRE	p. 99
Functional Workouts	p. 102
The LSD Run	p. 102
How to Become the Ultimate Fat-Burning Machine	p. 103
Use of the Heart Rate Monitor	p. 105
Fueling, Hydration, and Electrolyte Replacement	p. 109
Managing Your Energy for the Long Run	p. 112
Conserving Energy	p. 114
Midweek Training Runs: Expanding Your Running Horizons	p. 122
Intervals	p. 122
Surges	p. 124
Tempo Runs	p. 125
Hill Runs	p. 126
Fun Runs (Recovery Runs)	p. 126
Cross-Training Workouts	p. 127
Phase IV: The Mastery Phase	p. 128
Race-Specific Training	p. 129
Assess Yourself: Physically, Mentally, and Emotionally	p. 130
The Mastery Phase Time Trial	p. 131
Race Planning: Know the Territory Ahead and Train Accordingly	p. 133
Weekly Workouts in the Mastery Phase	p. 137
Tips and Suggestions	p. 139
Phase V: Taper Time	p. 142
Your Training During Taper Time	p. 143
Rest, Relax, Flow-but No Funny Stuff	p. 145
Race Week Pre-Race Diet	p. 146
Preparing for Race Day	p. 146
Race Week Logistics: The Big List	p. 147
Phase VI: Race Weekend	p. 149
Pre-race Preparation	p. 150
What Not to Do the Day Before Your Race	p. 155
Race Day	p. 155
Crossing the Finish Line	p. 157
The Day After	p. 159
Phase VTI: Rest and Renewal	p. 162
Your End-of-Event Review	p. 165
The Fringe Benefits of Failure	p. 165
Keep Moving	p. 166
Moving Forward	p. 167
Multiple Marathons	p. 168
Upward Spiral of Chi	p. 168
Advanced ChiRunning Techniques	p. 173
The Five-Element Theory of ChiRunning	p. 174
Are You an Advanced ChiRunner?	p. 176
Advanced Topics	p. 179
Training the Whole Person: Lifestyle Components for Success	p. 191
Creating a Life with Flow	p. 192
Nutrition	p. 193
Have a Consistent Schedule: An Exercise in Rate and Rhythm	p. 198
Support from Friends and Family	p. 200
Rest and Recuperation	p. 202
The Multiple Marathon Lifestyle	p. 203
Energy Management and the Mindful Lifestyle	p. 203
Infuse Yourself with the Positive	p. 205
Acknowledgments	p. 207
Beginner Half Marathon Training Program, 16 Weeks	p. 209
Beginner Marathon Training Program, 24 Weeks	p. 231
Form Focuses	p. 267
Pace Charts	p. 275
Index	p. 279
Table of Contents provided by Ingram. All Rights Reserved.

ISBN: 9781451617955
ISBN-10: 145161795X
Audience: General
Format: Paperback
Language: English
Number Of Pages: 292
Published: 13th March 2012
Publisher: Simon & Schuster
Dimensions (cm): 23.5 x 16.2  x 2.0
Weight (kg): 0.526