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

by Danny Dreyer

From the authors of the bestselling Chi Running, a game-changing training guide for injury-free long distance running.Injury among marathoners is between 80 and 90 percent. Most marathon books and training programs focus primarily on building stamina—but they often don’t address how running all those miles may be seriously harming your body. Chi Marathon debunks the myth that marathons require pushing through and beyond pain and presents a technique-based plan for pain-and-injury-free high performance half and full marathons. Chi Marathon also shows you how to improve your performance by developing your own race-specific training plan tailored to your event.

In Chi Marathon, author Danny Dreyer, a highly respected running coach and accomplished distance runner, takes a whole-body approach to running—much like Tai Chi—making ease and efficiency of movement the prime goal of one’s training. 

Danny and Katherine Dreyer launched the Chi Running movement twelve years ago and now have over 200 certified Chi Running Instructors around the world as well as a strong selling line of DVD’s and training programs. The Dreyers also present Chi Running workshops at many of the U.S. marathons and have a 40,000 subscriber newsletter as well as receiving 50,000 hits a month on their website. 

Chi Marathon is the book that distance runners have been waiting for. With Chi Marathon runners can revolutionize their technique, their approach to distance running…and their lives.

Genres: Nonfiction, Health, Fitness, Sports, Meditation

320 pages, Paperback

First published March 13, 2012

Reviews

[David · Rating 5 out of 5]

This is the second book I have read by Danny Dryer -- the first was "Chi Running." Since I am planning on running a full marathon this fall, this title was particularly interesting to me. For me, it was more practical and applicable, whereas "Chi Running" was more of a reference on good natural running form. If you are at all interested in natural running, and have run or plan to run a marathon, this title is a must-read. I recommend reading this one from cover to cover, and having "Chi Running" on hand as a reference. Both books are good, but this one is a better, more-enjoyable read.

[Tamdaqueenhotmail.com · Rating 3 out of 5]

Very similar to the chi running so choose one and read it.

[Dr. Kshitija · Rating 5 out of 5]

I read this book after Chi running. This was an extension of the previous book, detailing further about posture along with some additional tips for marathon running. The crux is still in the technique. This takes up most part of the book and since it's a complex task, the detailed description and pictures are useful. The author tries to make things as objective as possible. Also, he has helpfully provided training schedule for half and full marathon. I've applied his technique and found improvement in my running. I will definitely recommend it to any recreational runner looking to improve her running.

[Julie · Rating 4 out of 5]

Ooooommmmmm just ran my third full marathon and read this while training. Really good instruction about form and about thinking about your energy as a tangible "commodity." I finished my marathon feeling quite awesome; I did not bonk. I attribute this to great nutrition/hydration and following many of the principles in this book. I like that the main focus of this book is about enjoying the sport...injury-free.

[Shannon · Rating 4 out of 5]

I love the method. The book requires so much flipping back and forth to put all the info together as you work through a training plan, which was my one star reduction.

[Regina · Rating 5 out of 5]

I have read about 10 marathon books and 10 other running books and personally tried five other types of training plans for other distances and this one is miles above the rest. I love it because it is the truth, I just didn’t find any bad instruction that was likely to injure or end my running career or that didn’t push me hard enough like all the other books (some even costing hundreds of $). I followed this book exactly (it refers to “Chi Running”, so get that book too, for the videos I used what I could find on YouTube) and got phenomenal results. I planned to run my marathon in 5:30-ish range based on my current run-walk pace. I was going to run walk the whole thing since I’ve never gone more than three months without a serious injury and I figured run walk was the best way to avoid that. I noticed within the first 10 days of training that my chronic shin pain was gone although my running journal said I was struggling so much with lesson 1 that it felt like learning to walk, not much running yet, mostly falling down. I stuck with it though reading just one chapter a month because it was so much info, and hard to sort through, understand, and absorb all at once. I was doing pretty slow training runs, but one workout had a marathon time prediction built in and I was at about 4:20! I couldn’t believe it. As the marathon approached I read about running the first half of the marathon at an aerobic heart rate and focusing on relaxation which sounded really crazy and slow, but I did it because I didn’t want to hurt myself. When I hit mile 18, I was tired of running “slow”, so I picked up my pace a bit. I finished at 3:55 and was totally amazed, I couldn’t believe how fast I had been running! -running relaxed, not getting injured, and speed.

[Paola · Rating 5 out of 5]

Great if you’re a beginner or elite runner trying to figure out what’s the best way to run. It gives you a powerful insight of the correct posture and technique to run. Also, it gives you different tips on how to maximize your potential as a runner and gives you the positive outlook of running. Great for runners and non runners.

[Samuel · Rating 5 out of 5]

This book and the information within seriously enhanced my running game! For a year or so, I had felt as if my running had plateaued and I was as fast as I'd ever be; I was very wrong. The program in Chi Marathon has breathed new life into my running game and I have been shaving minutes off of all my distances in just a few weeks.

[Bernard Joyce · Rating 4 out of 5]

Started running in my mid 40's - someone recommended this book. Really useful technique - did my first full marathon about two years later, and continue to run a few times a week. Mislaid by copy thouogh

[Zeev Gilkis · Rating 5 out of 5]

If you run, if you consider to run or if you are afraid to run, this is the book you must read!
I was running before, but after reading this book and following the principles of Chi-Running, the easiness of running, pleasure and joy have doubled! Thanks Danny!

[Nicole · Rating 4 out of 5]

Easy to read and apply the information, but have to be focused on it. Nice reference book, and builds on the chi-running and chi-walking books too.

[James · Rating 5 out of 5]

A great guide with training programs. The Chi Running program works!

[Kelly D. · Rating 4 out of 5]

Wow, my running technique is WAY off. Thankful for this book and excited to see how the new techniques help my health and running performance.

[Nita · Rating 5 out of 5]

So helpful for training for my first marathon! "Gradual progress" is my new motto.

[Sherri · Rating 4 out of 5]

This was the hardest book I've read. Not because it was ponderous, but because it wasn't a simple straight read through. It requires time and effort beyond reading, from learning the chi form and focuses, which is learning how to walk and run again. I have been self-consciously trying to adopt the chi leaning style, stop heel striking and being aware as I walk and it is more difficult than I expected. Pelvic rotation is an experience all its own.

Besides explaining the basics of how walk, breathe and run there's information on how to train, to set goals and most important, how to re-think our old approaches and attitudes about movement. There is information I wish I had known before, ways to prevent injuries and to work in spite of them. The language is simple and easy to understand but Dreyer throws some jargon and acronyms like PRE and LSD (not what you might think) out there, which can be a little confusing. He also advocates special equipment, from a portable metronome (available on his website but not mandatory), GPS and heart rate monitor but with the possible exception of the heart rate monitor, not necessary. He is a champion of barefoot running and the minimal shoe, but admits both take time to adjust to and may not work for everyone. Before I finished the library copy I ordered one for myself.

[Jo * Smut-Dickted * · Rating 4 out of 5]

I picked this up because I attended a one day Chi Running Seminar. I had the Chi Running book on Kindle but I wanted something to bring with me and to write in - so I could take notes. The instructor was really great and I learned a lot. I'm not convinced that this is the "only" method but I certainly took some things away that have helped my form as a runner.

The good:

Encourages you to really focus on form - and the appropriate lean and alignment. The lean was a big deal to me and I still practice it and try to assure I'm following it

Heels up/Knees down - this was a lifesaver for my upper legs. Once I really focused on stopping the "shuffling" and actually let my heels rise up it changed my form and made me strike much less hard on my heels. I was only a minor heel striker before anyway but this has made a difference. When combined with the lean form I find that I can run further, faster in a race specially. When I get tired and my form goes to crap - I try to remember to do the lean and keep those knees down and the mere letting my feet go down vs sort of slapping them on the ground really is a huge help.

I don't think you need both books - one will do. Like everything I took what I liked and the rest is "under consideration by management" LOL

[Shelly · Rating 4 out of 5]

Update March 14, 2012: After getting the Chi Running DVD, many of these concepts have become much more clear. I highly recommend getting the DVD to accompany any of the books. I am now adding mileage like I have never been able before and feel great!! I feel like I am finally getting the hang of this program!

February 2012: I read this book through and started trying to apply the principles during my runs. I feel as though you need two people to read it so they can help one another correct their form and it is difficult for me to know whether I am actually doing the form focuses correctly. I also feel mentally exhausted after a run and that I am trying too hard, but that may be because I am just beginning to try to improve my form. I am considering a half marathon this summer although I have had severe problems with my sacroiliac joint in the past and hope this method will help me make that distance. I am waiting to run my first 10-mile run before I actually sign up to be sure I am not causing more damage than good, but hope this will help me go injury free. If it works, my rating will be changed to 5 stars, but for now I am at three!!

[Renee · Rating 4 out of 5]

Chi Marathon is not just for runners who are training for a marathon; it's for all runners who want to learn a whole-body approach to long-distance and injury free running.
Chi running is about improving your running through advances in your technique that allow you to relax more with less muscle activation.
At times the book can be overwhelming and I felt like I am never going to be able to remember all the small steps and techniques, but watching a video or two on line before heading out to run was a big help.
Chi Marathon is inspiring and well written and a must for any runner who has experienced knee or other injury and wants desperately to run again. Now lets just hope it works!

[Lisa · Rating 3 out of 5]

I'm using this to train for a marathon in late October. This plan has you hit the long distances earlier than other plans I've followed, all the while focusing on form, building a good base for long distance. I've run a local 18mi race about half a dozen times, and its weird to hit that distance two months before a race.
If your goal is to train and remain injury free, this book might help you get there. If your goal is speed, this might not be he best plan for you to follow. I'll update this review after the race, and let you know if I managed to stay injury free.
UPDATE- Back spasms 4 weeks before my marathon. Haven't been able to run in a week. .

[Natasha · Rating 2 out of 5]

I like the idea of this author's "Chi" running/walking. I read the intro and skimmed the techniques in his Chi Running book. I returned that one to the library, and checked out his Chi Walking book. I identified much more with the Chi Walking method. Since I am training for a half marathon, I was very happy to find this book on Chi Marathon- which SAYS it is for walkers AND runners, but the form focuses, cadence, and training all seem to be focused on running, which is a little disappointing for my goal/ purposes

[Nadia]

I have a rod and pins in my leg from being broken up by a car as a jogger 3 years ago. I have immensely enjoyed running again-pain free! I did 4 half marathons then picked up this book to complete the full. With less than 2 mos. from race day, I feel fit and confident and charged. Every run is an opportunity to practice the form focuses highlighted in this book which are designed to center and enhance your running experience. Not a fad but a breakthrough!

[Melinda · Rating 3 out of 5]

I enjoyed the layout of this book so that I could easily read what I needed and could ignore the rest. I am working on my form, and have found the illustrations and descriptions of proper form to be helpful.

As with any companion book to a workshop or video, I was left with the feeling like I only got part of the picture without the full investment. The frequent references to the trainings and other products were reminders of this lack.

[John Guenther · Rating 4 out of 5]

I will be following this approach for my next half marathon and hopeful that I will be able to train without injury. Some redundancy with ChiRunning but lots of good new content in this book as well. Recommended for anyone looking how to run properly and move away from the built up, over stabilized running shoes which promote heel striking and countless problems for runners.

[Chris · Rating 4 out of 5]

Great techniques to run with less pain. They say painlessly, but bigger runners like me will never run totally painless. When practicing the techniques, I definitely do see improvements in my form and recovery time. Getting ready for the longest set of runs in the program, 20+, so we will see, but so far, so good.

[Edna · Rating 3 out of 5]

Interesting thoughts on form and focus. After running for many years they authors do articulate many of the things you learn from long distance running and training. Good info for those starting out on half or full marathons. I did take away some ideas for injury prevention.

[Sharon · Rating 5 out of 5]

I am pregnant so don't have any plans on marathon running but I really need to do something about my constant injuries or running this pregnancy won't be such a happy option. I loved the first book and have the DVD and really enjoyed them also.

[Brian · Rating 3 out of 5]

The book reads like it is soooo simple and you will never have any pain again. I am trying it out, but it is not as effortless as Mr. Dreyer makes it sound. Ten miles still brings ten miles of pain and effort.

[K. Quincey · Rating 2 out of 5]

It has some interesting techniques but it was not the method I was looking for nor does it mesh with my particular style of training. However, I could see this appealing to those who take more of a zen approach to athletic training.

[Meredith · Rating 4 out of 5]

Read this as part of my half-marathon training and I'm sure I'll return to it repeatedly before the race in April. While I do still have some pain while running, it's really only when my running gets lazy.

[Erica · Rating 5 out of 5]

This book gives very specific and practical advice on how to thoroughly enjoy running and participating in longer road races. Highly recommended for anyone who loves to run and wants to continue racing without injury.