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ChiRunning (CR) is a method of running instruction, developed by Danny Dreyer, an American Ultramarathon runner and Tai Chi practitioner. Its primary focus is to teach runners to move in a more efficient, natural way. The instruction is disseminated in several ways, including instructor led courses, books, and videos.

Principles

CR starts from the basis that traditional running instruction - such as that popular in the running boom of the early eighties - focuses on power and strength to push the runner along the course as fast and as long as possible. CR instead focuses primarily on efficiency and relaxation, and emphasizes form over conditioning; the runner's form is more important than the runner's speed.

The style of running it stresses can be beneficial to entry-level runners and also for distance runners, as the goal is to make running more natural and less painful. CR approaches running as a mindful practice done in the spirit of Tai Chi or Yoga. The aim is to become more self-aware and to feel "one with the road." Finish times and pace times are considered less important than improving one's efficiency.

Runners that have been previously injured or sidelined due to injuries claim that they are able to return to running using the ChiRunning technique ^[1]. A recent independent study by West Virginia University has confirmed that ChiRunning students have been able to prevent recurring injuries using the ChiRunning Method^[2].

Development

After many years of running Danny Dreyer began to study TaiChi with Master George Xu in San Francisco. After several years of TaiChi he began to combine the techniques used in TaiChi with his running, especially body scanning and proper alignment. Some aspects of ChiRunning were also influenced by Total Immersion Swimming as created by Terry Laughlin. Since its development, Danny has also created a method of walking utilizing the same principles of alignment called ChiWalking.

Technique

The instruction focuses on several essential skills.

1. Body looseners very similar to Chi Gong exercises are done before running.
2. Aligning the body in a vertical column.
3. Leaning forward while running so the runner is pulled by gravity.
4. Running with a midfoot strike.
5. Opening the stride out the back.
6. Minimizing arm swing and keeping arms from crossing the centerline of the runner's body.
7. Maintaining a set cadence throughout the run (using a metronome).
8. Speeding up or slowing down based on stride length, not cadence.
9. Relaxing the body, especially the lower extremities.
10. Body scanning to eliminate discomfort, tension, or pain.
11. Form focusing to maintain alignment.

New Balance Partnership

In 2008 New Balance entered into a partnership with ChiRunning/ChiWalking. The New Balance MR800 Shoe was designed by Danny Dreyer as a long mileage trainer for ChiRunners and runners that utilize a midfoot strike.

Criticisms

Because ChiRunning opposes the traditional power running style that became popular in the running boom of the 1970s and the No Pain, No Gain philosophy it is considered less powerful by some experienced runners^{[citation needed]}. Additionally, the effectiveness of the midfoot strike is a point of contention among running experts whose experience is in other running styles. Because ChiRunning promotes the use of running shoes with minimal cushioning and no built-up heel, some running shoe retailers find it a challenge to recommend appropriate shoes.

Prominent ChiRunners

• Danny Dreyer Ultramarathon Runner and founder of ChiRunning and ChiWalking
• Catherina McKiernan London, Berlin and Amsterdam Marathon Winner

ChiRunning Links

• Official Website of ChiRunning
• Danny Dreyer Video
• ChiRunning Video
• New Balance ChiRunning Shoe
• Recommended NB Shoes for ChiRunning

References