Nourishing Traditions or Chi Running

Nourishing Traditions: The Cookbook That Challenges Politically Correct Nutrition and the Diet Dictocrats

Author: Sally Fallon

A full-spectrum nutritional cookbook with a startling message—animal fats and cholesterol are vital factors in the human diet, necessary for reproduction and normal growth, proper function of the brain and nervous system, protection from disease and optimum energy levels. Includes information on how to prepare grains, health benefits of bone broths and enzyme-rich lacto-fermented foods.

Chi Running: A Revolutionary Approach to Effortless, Injury-Free Running

Author: Danny Dreyer

More than 24 million people run in the United States alone, but 65 percent will have to stop at least once this year because of injury. Still others will choose to run through the pain. But in this groundbreaking book, ultramarathoner Danny Dreyer teaches us the running technique he created to heal and prevent injuries and also to run faster, farther, and with much less effort at any age.

ChiRunning employs the deep power reserves in the core muscles of the trunk, an approach that grows out of such disciplines as yoga, Pilates, and t'ai chi. This excellent step-by-step program offers training principles and is easily learned.

Dramatically reduce your potential for injuryMake knee pain and shin splints a thing of the pastGreatly reduce post-run recovery timeCreate a safe and effective training program Make running any distance enjoyable whether you're a beginning runner or a seasoned competitor

Table of Contents:

	Introduction: Running Lessons from a T'ai Chi Master	1
	ChiRunning Versus Power Running	3
	How to Use This Book	11
Chapter 1.	ChiRunning: A Revolution in Running	13
	The Benefits of Running	16
	Why People Get Injured	17
	Power Running: No Pain, No Gain	18
	The "Chi" in ChiRunning	22
Chapter 2.	The Principles of ChiRunning: Moving with Nature	29
	Cotton and Steel: Gather to Your Center	32
	Gradual Progress: The Step-by-Step Approach	34
	The Pyramid: The Small Is Supported by the Large	36
	Balance in Motion: Equal Balance and Complementary Balance	39
	Nonidentification: Getting Yourself out of the Way	40
Chapter 3.	The Four Chi-Skills	42
	Focusing Your Mind	43
	Body Sensing: High-speed Access	45
	Breathing: Tapping Into Your Chi	51
	Relaxation: The Path of Least Resistance	54
Chapter 4.	The Basic Components of Technique	58
	Posture	63
	Lean: Gravity-Assisted Running	70
	Legs and Arms	75
	Let's Go Running	87
Chapter 5.	Transitioning into and out of Running	95
	Transitioning into a Run	96
	Preparing Your Mind
	Preparing Your Body
	Starting Your Run
	Transitioning out of a Run	111
	Ending a Run
	Cooling Down
	Stretching
	The Postrun Mind
Chapter 6.	Program Development: The Process of Growth	122
	Form, Distance, and Speed: The Three Developmental Stages of the ChiRunning Technique	124
	Creating a Running Program	131
	The Well-Rounded Running Program	138
	Intervals
	LSD Run
	Fun Run
	Hill Run
	Tempo Run
	Program Upgrades: When, How, How Much	147
Chapter 7.	The Beauty of Learning and the Blessing of Challenges	154
	The Difference Between Productive and Nonproductive Discomfort	155
	Troubleshooting Your ChiRunning Form: Common Hot Spots	158
	Special Circumstances: Uphill Running, Downhill Running, Running in New Terrain and Environments, Fatigue, Illness and Running, Buying Shoes, Treadmill Running, Miscellaneous Tips	175
Chapter 8.	Peak Performance and Racing	192
	Race-Specific Training	195
	Great Training Tips	199
	Race-day Tips	201
Chapter 9.	Getting the Most Chi from Your Food	204
	Principles of ChiRunning Applied to Diet	205
	Practical Steps for a Healthy Diet	211
	Running and Weight Loss	214
Chapter 10.	Run as You Live, Live as You Run	216
	Guidelines for ChiLiving	220
	Opening New Doors	221
Appendix.	A Guide to the Muscles Referred to in the Book	223
	Index	225