Danny Dreyer during introductory comments at the beginning of a local workshop on Sunday, September 7

A Running Pro Offers His Insight
Ultra-marathoner Danny Dreyer teaches proper running form to distance athletes with his ChiRunning method; his technique strives to prevent injuries by explaining HOW to use bio-mechanically correct form. Most books and articles on running focus on the length or pace of runs. ChiRunning centers on how to perform the leg, arm, and torso actions used while running. A golf instructor teaches one how to swing a club, a swim coach illustrates proper arm strokes and kicks, a ski instructor demonstrates turns and stops. Every sport has basic skills that can be learned by trial and error without instruction; greater proficiency is a result of learning from a pro who can explain everything step by step.

Photo below: Danny Dreyer began with a focus on the core muscles and good posture.

Tips for Two Dozen Participants
At a workshop held in Bethesda, MD last month, Danny Dreyer introduced his instructional concepts with an outline of the logic behind the idea of ChiRunning. It is easier to remember the basics when one understands that running form is shaped by the laws of physics; the force of gravity requires a controlled "fall." The body leans slightly forward, the knees bend, one foot lands on the ground as the other leg lifts behind. Core muscles in the torso play a central role in maintaining good posture, which is necessary for proper alignment during activity. And principles from T'ai Chi teach one how to use a fluid, efficient, and graceful energy path.

Photo below: Danny Dreyer was a man in motion all day, demonstrating various topics.

Reflections from a Man of Many Miles
The workshop covered several drills that each explained one element of a running body in motion. These basic pieces of the puzzle were joined together during the eight hour session, providing a complete picture of running by the conclusion of the ChiRunning workshop. The success of the method is due to a careful study by Danny Dreyer of the running motion, and his ability to explain everything at a basic level. Anecdotes, humor, and visual demonstrations make the learning process easy and enjoyable. Each participant will have individual highlights that are memorable points. Dreyer's analogies that assisted me in learning the basics of ChiRunning are: 1) pull your foot off the ground like a postage stamp (push off from the ball of the foot so the heel leaves the ground first); 2) tilt your pelvis forward (use abdominal muscles, don't sag in the middle of your turso); and 3) visualize your legs as gears on a bicycle (long strides at high speeds, short strides uphill).

Photo below: One drill had runners leaning forward to demonstrate how the body moves ahead. Stand straight, and there is no motion.

Group Dynamics
In person attendance has an advantage from reading his book and watching the video: the learning process is visual, particpatory, and condensed. During the workshop, Danny Dreyer demonstrated each skill done correctly and incorrectly. There were several small group excercises with a trained Chi instructor watching and offering feedback. All the basics were covered in eight hours; solo study would probably require weeks to complete and discipline to cover all the topics. One month after the workshop, I continue to refer to ChiRunning tips during daily training runs of 45-80 minutes in duration. Participation in the one day workshop has brought an appreciation for the benefits of ChiRunning through improved running form. My feet ache very little after a long run compared to the tender soles of workouts before September's class.

Photo below: The setting was relaxed, and everyone wanted to learn how to improve their running game. There was no pressure to race; we practiced skills together.

ChiRunning: A Clever Approach to Healthy Exercise
Danny Dreyer's well-rounded approach to life (with an interest in healthy and fun habits), and his effort to lower the rate of running injuries through the principles of ChiRunning, make his method a genuine resource for the running community. He works with participants of varied backgrounds, abilities, and experience levels with a common concern to maintain vibrant desire and full enjoyment of the sport. Learn more by reading one of his books, ChiRunning: A Revolutionary Approach to Effortless, Injury-free Running (released April 2004) by Simon & Schuster; or ChiWalking: Five Mindful Steps to Lifelong Health and Energy (released in March 2006).

Learn more about the technique at his Web site ChiRunning.com

The Washington Running Report has been publishing ChiRunning articles by Danny Dreyer since November/December 2006. Find a list of topics in the Training and Racing section of runwashington.com