ChiRunning

Danny Dreyer

2004

A Revolutionary Approach to Effortless, Injury-Free Running

Exercises

• visualise straight posture with mirror
• lean forward in straight posture
• pick up pelvis with lower abdominal muscles
• pick up feet while walking
• let limp lower legs hang

Running checklist

• keep lower leg limp
• visualise wheels
• 170-180 cadence
• swing legs to the rear
• keep lower back, hips and glutes relaxed
• arms folded 90 degrees
• pull back elbows
• relax wrists and elbows
• hands do not cross centerline
• arm swing leads the cadence
• relax shoulders and neck
• visualise column and feet hitting at its bottom
• visualise being pulled by a bungee cord
• ‘keep your knees low and your heels high’