ChiWalk-Run

Fitness Made Easy!

A Two-week Guide to
Get Started on the Road to Health

ChiLiving Inc. www.chirunning.com

Congratulations!
Youve taken the first step toward better fitness.
Why You Need Chi...
Running is a great way to stay fit, condition your whole body and reduce stress. Unfortunately,
running can be dangerous. Almost 70% of runners are sidelined with injuries every year.
If youre worried about getting injured or have an injury, youve come to the right place.
We have good news. Running doesnt have to hurt! You can run without pain or injury at any
age when you run with good techique. Practicing the ChiRunning technique makes running
safer*, easier, and enjoyable.

The Benefits of ChiWalk-Run...

ChiWalk-Run is a gentle but effective
approach that makes it easy to start a
fitness program and stick with it.
It takes the pounding, pain and injury
out of your workouts by combining
low-impact ChiRunning technique with
ChiWalking intervals.

From the 2011 Satisfaction Survey of 3500

ChiRunners & ChiWalkers:
92% said they felt the Chi techniques played a role
in preventing injuries
97% said they were able to change their running

mechanics

96% said ChiRunning had helped them overall

Youll build endurance, strengthen your

core, and gain confidence with every
workout!

Improve your
quality of life
Look and feel
your healthy best

Pain & injury free

walking & running

A program for
everyone
Release tension
and manage

Reduce impact,
strengthen your core,
and build cardio

Learn through books, DVD,

audio programs and training
programs

*A 2012 Study from the University of North Carolina at Chapel Hill found ChiRunning to produce less impact
and higher efficiency, when compared with other common styles of running.

Follow us!

ABOUT THE FOUNDERS...

Danny and Katherine Dreyer launched ChiRunning

in 1999. Danny created the technique after years of
ultra-marathon running and Tai Chi practice.
The first edition of ChiRunning was published in 2004 by Simon & Schuster, followed by
ChiWalking in 2006. The Dreyers ultimate vision:

To make running and walking easy, gentle and injury-free for everyone.

_________________________________________________________________

Getting Started - Tips for Success

Make Time for You!

Working out has to be a priority to stay healthy. You are worth

it. Set aside 30 - 40 minutes for each workout so you have
time for a warm-up and cool down.

Gradual Progress

Be kind to yourself. Take your time with each lesson and go

at your own pace. Thats what we call Gradual Progress. You
can reach your goals without getting injured.

Mindful Movement

Form Focuses are the individual components of the Chi

technique and are the tools to learn to listen to your bodys
wisdom. In your workouts, weve provided a few basic Form
Focuses to get a sense of what mindful movement feels like.

Shoes

Choose a shoe thats comfortable. You should have plenty of room to spread your toes. We
dont recommend a specific shoe for ChiRunning or ChiWalking, but we do suggest that you
wear a flexible shoe without a thick heel. Current studies show that the thicker the heel of
the shoe, the earlier the foot comes into contact with the ground, increasing impact to the
legs, knees and joints.

ChiLiving Inc. www.chirunning.com

Table of Contents
Week 1 ............................................................................ 4
Week 2 ............................................................................ 5
Form Focuses ................................................................ 6
Form Focuses Illustrated .............................................. 7
Next Steps ...................................................................... 8

Today the most amazing thing happened....I went out on

my first run, alone - no music, just me, my focuses and
the road - and it was EXHILARATING! I felt like I couldve
gone longer and there was so much joy inside of me that
I literally shed tears when I finished. So thank you... for
allowing me to feel such immense joy while doing
something that I never thought I could enjoy.

- Fior V., New York, NY

Follow us!

Week One

Goal: Focus on Good Posture.

1. Reach tall with your upper body
2. Feel how reaching tall engages your stomach (core) muscles
3. Relax your shoulders, arms, and legs

Day

Workout Instructions

Form Focuses

Day 1

Run 1 min/ Walk 3 min

Repeat 3 - 6x (Total of 12-24 min)
Body Sense what is best for you.

Reach tall with your upper body

Day 2

Rest

Practice engaging your core muscles

during normal daily activities: driving,
standing in line, doing dishes, etc.

Day 3

Run 1 min/ Walk 3 min

Repeat 3 - 6x (Total of 12 - 24 min)

Engage your core and relax your

shoulders.

Day 4

Rest or walk

Practice relaxing if you feel tense.

Day 5

Run 2 min/ Walk 3 min

3 - 6x (Total of 15 - 30 min)

Focus on relaxing and engage your

core intermittently.

Day 6

Rest or walk or cross-train

Yoga, Pilates, cycling, or swimming are

great cross-training options

Day 7

Rest or walk or cross-train

Feel your core; relax all else.

Cool Down: Walk and stretch at the end of every workout.

ChiLiving Inc. www.chirunning.com

Week Two

Goal: Add a Slight Lean.

Keeping your core engaged, use a slight upper body lean to move into a gentle run.
Keep a slight lean to let gravity help you move forward when youre walking or running.

Day

Workout Instructions

Form Focuses

Day 1

Run 2 min/ Walk 2 min

5 -7x (Total of 20 -28 min)

Walking focus: Point feet forward

Running focus: Slight lean with an
engaged core

Day 2

Rest

Practice engaging your lower abs

Day 3

Run 2 min/ Walk 1 min

6 - 8x (Total of 18 - 24 min)

Walking Focus: Engage your lower abs

Running Focus: Lean forward slightly
from your ankles

Day 4

Rest or walk or cross-train

Day 5

Run 3 min/ Walk 1 min

5 - 7 times (Total of 20 - 28 min)

When sitting, sit up straight and relax

your shoulders.
Walking Focus: Engage your abs
Running Focus: Relax your shoulders,
arms, and legs.

Day 6

Rest or walk or cross-train

Yoga, Pilates, cycling, or swimming are

great cross-training options

Day 7

Rest or walk or cross-train

Good posture is a mindful practice!

Cool Down: Walk and stretch at the end of every workout.

Follow us!

Form Focuses
Posture
Do

Dont

Align your legs and

feet. Point feet and
legs in the direction
you are heading.

Dont splay feet.

Engage your core.

Feel slight tension in
your lower abs when
walking and
running

Dont overengage. Feel

the same
engagement
as when you
cough.

Relax your shoulders.

Let them hang down,
away from your ears.

Dont hold
tension in your
shoulders.

Transition from Walk to Run

Do

Dont

Lean from your

ankles into a
very gentle run.

Dont step in
front of your
nose.
Remember,
nose before
toes.

Keep your
upper body tall.

Dont bend at
the waist.

Fall gently into

your run.

Dont push or
force speed.

Transition from Run to Walk

Do

Dont

Decrease your lean.

Dont step on the

brakes.

Drop into a fast walk

and shorten your
stride.

Dont completely
slow down to a slow
walk.

Maintain your posture. Dont lose your good

posture.

ChiLiving Inc. www.chirunning.com

Focuses - Illustrated

Core engaged.
Do not bend at waist.

Lean from the ankles.

Feet pointed forward, not splayed out.

Follow us!

Congratulations....

Youre on the track to pain-free fitness!

Chi Walk-Run Training Program and DVD
Walk-Run a 5K in just 8 weeks

Get daily workouts that keep you motivated and pain-free

Watch the Chi Techniques in action with our easy-to-follow DVD
Instill the techniques in your body memory through lessons, drills
and exercises
Save your knees, feel light on your feet and strengthen your core
Look and feel better than ever!

Click here to start your 5K ChiWalk-Run Program today!

(store.chiliving.com > eChi Training Programs > Walk-Run)

It was my dream to run a 5K without injury, and I did it!

Completely pain-free! The e-Chi Training Program made me

more than prepared for a 5K... I had no pain whatsoever,

I even passed people along the way... I finished the run

TOTALLY relaxed and loose with a BIG smile on my face.


- Michelle L.

Find all the help you need

ChiRunning Book & DVD:

Put the physics and philsophy of ChiRunning into practice with these best-sellers.

Take a Workshop:
Get in-person support & essential form feedback from Certified experts.

5K to Marathon Training Programs:

Master any event with technique-based training. Online & print.

Webinars by Danny & Katherine:

Personal coaching from the Founders to reach your goals.

Fitness never felt this good. ChiRunning.com

ChiLiving Inc. www.chirunning.com