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| Foreword | |
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| Introduction: Love Running Forever | |
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| The Ideal Training Triad: Form, Conditioning, and Mastery | |
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| T'ai Chi and Running | |
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| Running: An Innate Part of Who We Are | |
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| Finding Yourself in This Book | |
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| The Many Faces of the Marathon | |
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| The Dilemma | |
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| Pain-Free | |
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| The Chi Marathon Vision and Challenge | |
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| Natural Running, Barefoot-like Running, Minimalist Running | |
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| Intelligent Movement | |
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| The Key to Effortless Movement | |
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| The Chi in Chi Marathon | |
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| The Application of T'ai Chi Principles to Your Running: Creating the Conditions for Energy to Flow | |
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| Cooperating with Forces | |
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| The Whole-Body Marathon | |
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| Body Sensing: A Process of Discovery | |
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| The Seven Phases of Training for a Marathon: Technique-Based, Race-Specific Training | |
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| It's Your Choice': Choose Quality with Every Step | |
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| Phase I: Vision, Goals, and Planning | |
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| The Power of Intention | |
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| Personal Assessment | |
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| Choosing a Training Program | |
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| The Anatomy of the Ideal Workout | |
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| Your Training Schedule | |
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| Shoes, Accessories, and Clothing | |
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| Nutrition | |
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| Phase II: The Technique Phase | |
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| The ChiRunning Training Principles | |
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| Needle in Cotton: Alignment and Relaxation | |
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| Form, Distance, and Speed | |
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| Converting Your Running from a Sport to an Internal Practice | |
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| Gradual Progress: The Slow Way to Learn Quickly | |
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| The Form Focuses: The Building Blocks of Good Technique | |
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| Posture Focuses | |
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| Lean Focuses | |
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| Lower Body Focuses | |
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| Pelvic Rotation Focuses | |
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| Upper Body Focuses | |
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| Gears, Cadence, and Stride Length Focuses | |
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| The Form Focus Workout: Repetition and Accuracy | |
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| Practice Mates Perfect | |
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| Phase III: The Conditioning Phase | |
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| Gathering and Issuing | |
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| Functional Relaxation | |
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| Body Sensing 2.0 | |
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| Preparation for the Conditioning Phase | |
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| Review Your Vision and Goals | |
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| Assess Your Conditioning and Your Technique | |
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| The Time Trial | |
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| Pacing and PRE | |
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| Functional Workouts | |
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| The LSD Run | |
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| How to Become the Ultimate Fat-Burning Machine | |
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| Use of the Heart Rate Monitor | |
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| Fueling, Hydration, and Electrolyte Replacement | |
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| Managing Your Energy for the Long Run | |
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| Conserving Energy | |
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| Midweek Training Runs: Expanding Your Running Horizons | |
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| Intervals | |
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| Surges | |
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| Tempo Runs | |
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| Hill Runs | |
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| Fun Runs (Recovery Runs) | |
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| Cross-Training Workouts | |
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| Phase IV: The Mastery Phase | |
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| Race-Specific Training | |
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| Assess Yourself: Physically, Mentally, and Emotionally | |
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| The Mastery Phase Time Trial | |
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| Race Planning: Know the Territory Ahead and Train Accordingly | |
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| Weekly Workouts in the Mastery Phase | |
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| Tips and Suggestions | |
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| Phase V: Taper Time | |
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| Your Training During Taper Time | |
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| Rest, Relax, Flow-but No Funny Stuff | |
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| Race Week Pre-Race Diet | |
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| Preparing for Race Day | |
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| Race Week Logistics: The Big List | |
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| Phase VI: Race Weekend | |
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| Pre-race Preparation | |
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| What Not to Do the Day Before Your Race | |
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| Race Day | |
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| Crossing the Finish Line | |
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| The Day After | |
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| Phase VTI: Rest and Renewal | |
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| Your End-of-Event Review | |
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| The Fringe Benefits of Failure | |
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| Keep Moving | |
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| Moving Forward | |
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| Multiple Marathons | |
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| Upward Spiral of Chi | |
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| Advanced ChiRunning Techniques | |
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| The Five-Element Theory of ChiRunning | |
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| Are You an Advanced ChiRunner? | |
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| Advanced Topics | |
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| Training the Whole Person: Lifestyle Components for Success | |
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| Creating a Life with Flow | |
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| Nutrition | |
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| Have a Consistent Schedule: An Exercise in Rate and Rhythm | |
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| Support from Friends and Family | |
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| Rest and Recuperation | |
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| The Multiple Marathon Lifestyle | |
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| Energy Management and the Mindful Lifestyle | |
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| Infuse Yourself with the Positive | |
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| Acknowledgments | |
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| Beginner Half Marathon Training Program, 16 Weeks | |
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| Beginner Marathon Training Program, 24 Weeks | |
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| Form Focuses | |
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| Pace Charts | |
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| Index | |