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Danny Dreyer, an esteemed running coach and a nationally ranked ultra-marathon runner, has over thirty years of running experience and is a student of internationally renowned t'ai chi master George Xu. He has been published in "Runner's World" and "Running Times, " and is the author of his own monthly ChiRunning newsletter. He lives in the Bay Area and has taught the ChiRunning method to thousands of people with profound results.
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Danny Dreyer, an esteemed running coach and a nationally ranked ultra-marathon runner, has over thirty years of running experience and is a student of internationally renowned t'ai chi master George Xu. He has been published in "Runner's World" and "Running Times, " and is the author of his own monthly ChiRunning newsletter. He lives in the Bay Area and has taught the ChiRunning method to thousands of people with profound results.
Produktdetails
- Produktdetails
- Verlag: Touchstone Books
- Revised, Updated edition
- Seitenzahl: 320
- Erscheinungstermin: 5. Mai 2009
- Englisch
- Abmessung: 231mm x 155mm x 23mm
- Gewicht: 346g
- ISBN-13: 9781416549444
- ISBN-10: 1416549447
- Artikelnr.: 25607833
- Verlag: Touchstone Books
- Revised, Updated edition
- Seitenzahl: 320
- Erscheinungstermin: 5. Mai 2009
- Englisch
- Abmessung: 231mm x 155mm x 23mm
- Gewicht: 346g
- ISBN-13: 9781416549444
- ISBN-10: 1416549447
- Artikelnr.: 25607833
Danny Dreyer, an esteemed walking and running coach, is a nationally ranked ultramarathon runner. He conducts workshops nationwide and lectures frequently at races and events. He is the coauthor, with Katherine Dreyer, of ChiRunning. Katherine Dreyer has more than thirty years of experience in the health, personal growth, and fitness fields. She partners with Danny to coordinate the international ChiRunning, ChiWalking, and ChiLiving programs.
Contents
Introduction: Running Lessons from a T'ai Chi Master
ChiRunning Versus Power Running
How to Use This Book
Chapter 1. ChiRunning: A Revolution in Running
The Benefits of Running
Why People Get Injured
Power Running: No Pain, No Gain
The "Chi" in ChiRunning
Chapter 2. The Principles of ChiRunning: Moving with Nature
Cotton and Steel: Gather to Your Center
Gradual Progress: The Step-by-Step Approach
The Pyramid: The Small Is Supported by the Large
Balance in Motion: Equal Balance and Complementary Balance
Nonidentification: Getting Yourself out of the Way
Chapter 3. The Four Chi-Skills
Focusing Your Mind
Body Sensing: High-speed Access
Breathing: Tapping Into Your Chi
Relaxation: The Path of Least Resistance
Chapter 4. The Basic Components of Technique
Posture
Lean: Gravity-Assisted Running
Legs and Arms
Let's Go Running
Chapter 5. Transitioning into and out of Running
Transitioning into a Run
Preparing Your Mind
Preparing Your Body
Starting Your Run
Transitioning out of a Run
Ending a Run
Cooling Down
Stretching
The Postrun Mind
Chapter 6. Program Development: The Process of Growth
Form, Distance, and Speed: The Three Developmental Stages of the ChiRunning
Technique
Creating a Running Program
The Well-Rounded Running Program
Intervals
LSD Run
Fun Run
Hill Run
Tempo Run
Program Upgrades: When, How, How Much
Chapter 7. The Beauty of Learning and the Blessing of Challenges
The Difference Between Productive and Nonproductive Discomfort
Troubleshooting Your ChiRunning Form: Common Hot Spots
Special Circumstances: Uphill Running, Downhill Running, Running in New
Terrain and Environments, Fatigue, Illness and Running, Buying Shoes,
Treadmill Running, Miscellaneous Tips
Chapter 8. Peak Performance and Racing
Race-Specific Training
Great Training Tips
Race-day Tips
Chapter 9. Getting the Most Chi from Your Food
Principles of ChiRunning Applied to Diet
Practical Steps for a Healthy Diet
Running and Weight Loss
Chapter 10. Run as You Live, Live as You Run
Guidelines for ChiLiving
Opening New Doors
Appendix. A Guide to the Muscles Referred to in the Book
Index
Introduction: Running Lessons from a T'ai Chi Master
ChiRunning Versus Power Running
How to Use This Book
Chapter 1. ChiRunning: A Revolution in Running
The Benefits of Running
Why People Get Injured
Power Running: No Pain, No Gain
The "Chi" in ChiRunning
Chapter 2. The Principles of ChiRunning: Moving with Nature
Cotton and Steel: Gather to Your Center
Gradual Progress: The Step-by-Step Approach
The Pyramid: The Small Is Supported by the Large
Balance in Motion: Equal Balance and Complementary Balance
Nonidentification: Getting Yourself out of the Way
Chapter 3. The Four Chi-Skills
Focusing Your Mind
Body Sensing: High-speed Access
Breathing: Tapping Into Your Chi
Relaxation: The Path of Least Resistance
Chapter 4. The Basic Components of Technique
Posture
Lean: Gravity-Assisted Running
Legs and Arms
Let's Go Running
Chapter 5. Transitioning into and out of Running
Transitioning into a Run
Preparing Your Mind
Preparing Your Body
Starting Your Run
Transitioning out of a Run
Ending a Run
Cooling Down
Stretching
The Postrun Mind
Chapter 6. Program Development: The Process of Growth
Form, Distance, and Speed: The Three Developmental Stages of the ChiRunning
Technique
Creating a Running Program
The Well-Rounded Running Program
Intervals
LSD Run
Fun Run
Hill Run
Tempo Run
Program Upgrades: When, How, How Much
Chapter 7. The Beauty of Learning and the Blessing of Challenges
The Difference Between Productive and Nonproductive Discomfort
Troubleshooting Your ChiRunning Form: Common Hot Spots
Special Circumstances: Uphill Running, Downhill Running, Running in New
Terrain and Environments, Fatigue, Illness and Running, Buying Shoes,
Treadmill Running, Miscellaneous Tips
Chapter 8. Peak Performance and Racing
Race-Specific Training
Great Training Tips
Race-day Tips
Chapter 9. Getting the Most Chi from Your Food
Principles of ChiRunning Applied to Diet
Practical Steps for a Healthy Diet
Running and Weight Loss
Chapter 10. Run as You Live, Live as You Run
Guidelines for ChiLiving
Opening New Doors
Appendix. A Guide to the Muscles Referred to in the Book
Index
Contents
Introduction: Running Lessons from a T'ai Chi Master
ChiRunning Versus Power Running
How to Use This Book
Chapter 1. ChiRunning: A Revolution in Running
The Benefits of Running
Why People Get Injured
Power Running: No Pain, No Gain
The "Chi" in ChiRunning
Chapter 2. The Principles of ChiRunning: Moving with Nature
Cotton and Steel: Gather to Your Center
Gradual Progress: The Step-by-Step Approach
The Pyramid: The Small Is Supported by the Large
Balance in Motion: Equal Balance and Complementary Balance
Nonidentification: Getting Yourself out of the Way
Chapter 3. The Four Chi-Skills
Focusing Your Mind
Body Sensing: High-speed Access
Breathing: Tapping Into Your Chi
Relaxation: The Path of Least Resistance
Chapter 4. The Basic Components of Technique
Posture
Lean: Gravity-Assisted Running
Legs and Arms
Let's Go Running
Chapter 5. Transitioning into and out of Running
Transitioning into a Run
Preparing Your Mind
Preparing Your Body
Starting Your Run
Transitioning out of a Run
Ending a Run
Cooling Down
Stretching
The Postrun Mind
Chapter 6. Program Development: The Process of Growth
Form, Distance, and Speed: The Three Developmental Stages of the ChiRunning
Technique
Creating a Running Program
The Well-Rounded Running Program
Intervals
LSD Run
Fun Run
Hill Run
Tempo Run
Program Upgrades: When, How, How Much
Chapter 7. The Beauty of Learning and the Blessing of Challenges
The Difference Between Productive and Nonproductive Discomfort
Troubleshooting Your ChiRunning Form: Common Hot Spots
Special Circumstances: Uphill Running, Downhill Running, Running in New
Terrain and Environments, Fatigue, Illness and Running, Buying Shoes,
Treadmill Running, Miscellaneous Tips
Chapter 8. Peak Performance and Racing
Race-Specific Training
Great Training Tips
Race-day Tips
Chapter 9. Getting the Most Chi from Your Food
Principles of ChiRunning Applied to Diet
Practical Steps for a Healthy Diet
Running and Weight Loss
Chapter 10. Run as You Live, Live as You Run
Guidelines for ChiLiving
Opening New Doors
Appendix. A Guide to the Muscles Referred to in the Book
Index
Introduction: Running Lessons from a T'ai Chi Master
ChiRunning Versus Power Running
How to Use This Book
Chapter 1. ChiRunning: A Revolution in Running
The Benefits of Running
Why People Get Injured
Power Running: No Pain, No Gain
The "Chi" in ChiRunning
Chapter 2. The Principles of ChiRunning: Moving with Nature
Cotton and Steel: Gather to Your Center
Gradual Progress: The Step-by-Step Approach
The Pyramid: The Small Is Supported by the Large
Balance in Motion: Equal Balance and Complementary Balance
Nonidentification: Getting Yourself out of the Way
Chapter 3. The Four Chi-Skills
Focusing Your Mind
Body Sensing: High-speed Access
Breathing: Tapping Into Your Chi
Relaxation: The Path of Least Resistance
Chapter 4. The Basic Components of Technique
Posture
Lean: Gravity-Assisted Running
Legs and Arms
Let's Go Running
Chapter 5. Transitioning into and out of Running
Transitioning into a Run
Preparing Your Mind
Preparing Your Body
Starting Your Run
Transitioning out of a Run
Ending a Run
Cooling Down
Stretching
The Postrun Mind
Chapter 6. Program Development: The Process of Growth
Form, Distance, and Speed: The Three Developmental Stages of the ChiRunning
Technique
Creating a Running Program
The Well-Rounded Running Program
Intervals
LSD Run
Fun Run
Hill Run
Tempo Run
Program Upgrades: When, How, How Much
Chapter 7. The Beauty of Learning and the Blessing of Challenges
The Difference Between Productive and Nonproductive Discomfort
Troubleshooting Your ChiRunning Form: Common Hot Spots
Special Circumstances: Uphill Running, Downhill Running, Running in New
Terrain and Environments, Fatigue, Illness and Running, Buying Shoes,
Treadmill Running, Miscellaneous Tips
Chapter 8. Peak Performance and Racing
Race-Specific Training
Great Training Tips
Race-day Tips
Chapter 9. Getting the Most Chi from Your Food
Principles of ChiRunning Applied to Diet
Practical Steps for a Healthy Diet
Running and Weight Loss
Chapter 10. Run as You Live, Live as You Run
Guidelines for ChiLiving
Opening New Doors
Appendix. A Guide to the Muscles Referred to in the Book
Index