Chi Marathon: The Breakthrough Natural Running Program for a Pain-Free Half Marathon and Marathon

Description

Intro; Dedication; Foreword; Introduction: Love Running Forever; The Ideal Training Triad: Form, Conditioning, and Mastery; T'ai Chi and Running; Running: An Innate Part of Who We Are; Finding Yourself in This Book; Part One; Chapter 1: The Many Faces of the Marathon; The Dilemma; Pain-Free; The Chi Marathon Vision and Challenge; Natural Running, Barefoot-like Running, Minimalist Running; Intelligent Movement; The Key to Effortless Movement; The Chi in Chi Marathon; The Application of T'ai Chi Principles to Your Running: Creating the Conditions for Energy to Flow; Cooperating with Forces Intro Dedication Foreword Introduction: Love Running Forever The Ideal Training Triad: Form, Conditioning, and Mastery T'ai Chi and Running Running: An Innate Part of Who We Are Finding Yourself in This Book Part One Chapter 1: The Many Faces of the Marathon The Dilemma Pain-Free The Chi Marathon Vision and Challenge Natural Running, Barefoot-like Running, Minimalist Running Intelligent Movement The Key to Effortless Movement The Chi in Chi Marathon The Application of T'ai Chi Principles to Your Running: Creating the Conditions for Energy to Flow Cooperating with Forces The Whole-Body MarathonBody Sensing: A Process of Discovery The Seven Phases of Training for a Marathon: Technique-Based, Race-Specific Training It's Your Choice: Choose Quality with Every Step Chapter 2: Phase I: Vision, Goals, and Planning The Power of Intention Personal Assessment Choosing a Training Program The Anatomy of the Ideal Workout Your Training Schedule Shoes, Accessories, and Clothing Nutrition Chapter 3: Phase II: The Technique Phase The ChiRunning Training Principles Needle in Cotton: Alignment and Relaxation Form, Distance, and Speed Converting Your Running from a Sport to an Internal PracticeGradual Progress: The Slow Way to Learn Quickly The Form Focuses: The Building Blocks of Good Technique 1. Posture Focuses 2. Lean Focuses 3. Lower Body Focuses 4. Pelvic Rotation Focuses 5. Upper Body Focuses 6. Gears, Cadence, and Stride Length Focuses The Form Focus Workout: Repetition and Accuracy Practice Makes Perfect Chapter 4: Phase III: The Conditioning Phase Gathering and Issuing Functional Relaxation Body Sensing 2.0 Preparation for the Conditioning Phase Review Your Vision and Goals Assess Your Conditioning and Your TechniqueThe Time Trial Pacing and PRE Functional Workouts The LSD Run How to Become the Ultimate Fat-Burning Machine Use of the Heart Rate Monitor Fueling, Hydration, and Electrolyte Replacement Managing Your Energy for the Long Run Conserving Energy Midweek Training Runs: Expanding Your Running Horizons Intervals Surges Tempo Runs Hill Runs Fun Runs (Recovery Runs) Cross-Training Workouts Chapter 5: Phase IV: The Mastery Phase Race-Specific Training Assess Yourself: Physically, Mentally, and Emotionally The Mastery Phase Time Trial Race Planning: Know the Territory Ahead and Train AccordinglyWeekly Workouts in the Mastery Phase Tips and Suggestions Chapter 6: Phase V: Taper Time Your Training During Taper Time Rest, Relax, Flow-but No Funny Stuff Race Week Pre-Race Diet Preparing for Race Day Race Week Logistics: The Big List Chapter 7: Phase VI: Race Weekend Pre-race Preparation What Not to Do the Day Before Your Race Race Day Crossing the Finish Line The Day After Chapter 8: Phase VII: Rest and Renewal Your End-of-Event Review The Fringe Benefits of Failure Keep Moving Moving Forward