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| Foreword | |
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| Introduction to the New Edition | |
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| Setting Up the Conditions for Energy to Flow | |
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| What's New in the New Edition | |
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| The Midfoot Strike | |
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| The Process of Discovery: The Subtleties of ChiRunning | |
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| Gradual Progress: A Practice and a Process | |
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| Introduction: Running Lessons from a T'ai Chi Master | |
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| Run Like a Child | |
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| ChiRunning Versus Power Running | |
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| The Discovery of ChiRunning | |
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| T'ai Chi Lessons | |
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| How to Use This Book | |
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| ChiRunning: A Revolution in Running | |
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| The Benefits of Running | |
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| Why People Get Injured | |
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| Power Running: No Pain, No Gain | |
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| The Chi in ChiRunning | |
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| Cooperating with Two Forces: The Force of Gravity and the Force of the Road | |
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| Make Your Running a Practice | |
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| Discovery and Unfoldment | |
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| The Principles of ChiRunning: Moving with Nature | |
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| What Happens When You Resist or Don't Follow the Law? | |
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| Going with the Flow | |
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| The Key Principles | |
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| Needle in Cotton: Alignment and Relaxation | |
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| Gradual Progress: The Step-by-Step Approach | |
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| Balance in Motion: Complementary Balance and Physical Balance | |
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| The Four Chi-Skills | |
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| Focusing Your Mind | |
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| Body Sensing: High-Speed Access | |
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| Breathing: Tapping into Your Chi | |
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| Relaxation: The Path of Least Resistance | |
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| Form Focuses: The Basic Components of Technique | |
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| An Overview of the ChiRunning Form: A Revolutionary Approach to Effortless, Injury-Free Running | |
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| The Form Focuses | |
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| Posture | |
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| The Lean: Gravity-Assisted Running | |
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| Lower Body Form Focuses | |
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| Pelvic Rotation | |
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| Upper Body Form Focuses | |
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| Gears, Cadence, and Stride Length | |
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| Let's Go Running | |
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| Focus List | |
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| How to Learn ChiRunning | |
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| The Stages of Learning Effortless, Injury-Free Running | |
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| Learning Program for Beginning Runners | |
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| Learning Program for Intermediate and Advanced Runners | |
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| Ten Lessons for Learning the ChiRunning Technique | |
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| Life After the Lessons | |
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| Program Development | |
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| The Formula for Success | |
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| Form, Distance, and Speed: The Three Development Stages of the ChiRunning Technique | |
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| Creating a Running Program | |
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| The Well-Rounded Running Program | |
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| Intervals | |
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| Long, Slow Distance Run | |
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| Fun Run | |
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| Hill Run | |
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| Tempo Run | |
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| Cross-Training for Running | |
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| Program Upgrades: When, How, How Much | |
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| Illness and Running | |
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| Shoes and Equipment | |
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| Hills, Trails, and Treadmills | |
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| Uphill Running | |
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| Downhill Running | |
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| Trail Running: A Healthy Addiction | |
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| Treadmill Running | |
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| Transitioning Into and Out of Running | |
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| Transitioning into a Run | |
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| Preparing Your Mind | |
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| Preparing Your Body | |
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| Transitioning Out of a Run | |
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| Ending a Run | |
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| Cooling Down | |
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| Stretching | |
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| The Post-run Mind | |
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| Troubleshooting: Injury Prevention and Recovery | |
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| The Difference Between Productive and Nonproductive Discomfort | |
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| Trying Too Hard | |
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| Common Running Injuries | |
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| Peak Performance and Race-Specific Training | |
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| Racing | |
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| Race-Specific Training | |
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| Great Training Tips | |
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| Race-Day Tips | |
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| For Triathletes | |
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| Running a Marathon | |
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| Getting the Most Chi from Your Food | |
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| Principles of ChiRunning Applied to Diet | |
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| The Pyramid | |
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| Non-Identification: Getting Yourself Out of the Way | |
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| Practical Steps for a Healthy Diet | |
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| Running and Weight Loss | |
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| Recommended Reading | |
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| Run as You Live, Live as You Run | |
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| Guidelines for ChiLiving | |
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| Opening New Doors | |
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| Guide to the Muscles Referred to in the Book | |
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| Acknowledgments | |
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| Index | |