Foreword by Mark Cucuzzella, M.D.                  xiii
Introduction to the New Edition                    xvii
  Setting Up the Conditions for Energy to Flow     xix
  What's New in the New Edition                    xx
  The Midfoot Strike                               xxi
  The Process of Discovery: The Subtleties of      xxi
  ChiRunning
  Gradual Progress: A Practice and a Process       xxii
Introduction: Running Lessons from a T'ai Chi      1
Master
  Run Like a Child                                 1
  ChiRunning Versus Power Running                  3
  The Discovery of ChiRunning                      4
  T'ai Chi Lessons                                 7
  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
  Cooperating with Two Forces: The Force of        26
  Gravity and the Force of the Road
  Make Your Running a Practice                     29
  Discovery and Unfoldment                         31
Chapter 2.  The Principles of ChiRunning:          32
Moving with Nature
  What Happens When You Resist or Don't Follow     33
  the Law?
  Going with the Flow                              34
  The Key Principles                               35
  Needle in Cotton: Alignment and Relaxation       35
  Gradual Progress: The Step-by-Step Approach      37
  Balance in Motion: Complementary Balance and     40
  Physical Balance
Chapter 3.  The Four Chi-Skills                    42
  Focusing Your Mind                               43
  Body Sensing: High-Speed Access                  46
  Breathing: Tapping into Your Chi                 51
  Relaxation: The Path of Least Resistance         56
Chapter 4.  Form Focuses: The Basic Components     59
of Technique
  Part I. An Overview of the ChiRunning Form: A    60
  Revolutionary Approach to Effortless,
  Injury-Free Running
  Part II. The Form Focuses                        64
  Posture                                          64
  The Lean: Gravity-Assisted Running               81
  Lower Body Form Focuses                          86
  Pelvic Rotation                                  97
  Upper Body Form Focuses                          102
  Gears, Cadence, and Stride Length                106
  Let's Go Running                                 114
  Focus List                                       117
Chapter 5.  How to Learn ChiRunning                121
  The Stages of Learning Effortless, Injury        124
  Free Running
  Learning Program for Beginning Runners           127
  Learning Program for Intermediate and            129
  Advanced Runners
  Ten Lessons for Learning the ChiRunning          131
  Technique
  Life After the Lessons                           137
Chapter 6.  Program Development                    140
  The Formula for Success                          141
  Form, Distance, and Speed: The Three             141
  Development Stages of the ChiRunning Technique
  Creating a Running Program                       145
  The Well-Rounded Running Program                 150
    Intervals
    Long, Slow Distance Run
    Fun Run
    Hill Run
    Tempo Run
  Cross-Training for Running                       159
  Program Upgrades: When, How, How Much            160
  Illness and Running                              164
  Shoes and Equipment                              165
Chapter 7.  Hills, Trails, and Treadmills          173
  Uphill Running                                   175
  Downhill Running                                 180
  Trail Running: A Healthy Addiction               185
  Treadmill Running                                188
Chapter 8.  Transitioning Into and Out of          192
Punning
  Transitioning into a Run                         193
    Preparing Your Mind
    Preparing Your Body
  Transitioning Out, of a Run                      209
    Ending a Run
    Cooling Down
    Stretching
    The Post-run Mind
Chapter 9.  Troubleshooting: Injury Prevention     217
and Recovery
  The Difference Between Productive and            219
  Nonproductive Discomfort
  Trying Too Hard                                  221
  Common Running Injuries                          222
Chapter 10. Peak Performance and Race-Specific     245
Training
  Racing                                           246
  Race-Specific Training                           248
  Great Training Tips                              251
  Race-Day Tips                                    257
  For Triathletes                                  259
  Running a Marathon                               261
Chapter 11. Getting the Most Chi from Your Food    264
  Principles of ChiRunning Applied to Diet         265
  The Pyramid                                      268
  Non-Identification: Getting Yourself Out of      270
  the Way
  Practical Steps for a Healthy Diet               271
  Running and Weight Loss                          274
  Recommended Reading                              275
Chapter 12. Run as You Live, Live as You Run       276
  Guidelines for ChiLiving                         280
  Opening New Doors                                281
Appendix. A Guide to the Muscles Referred to in    283
the Book
Acknowledgments                                    285
Index                                              287