| 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 |
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