"Focus on the journey, not the destination.
Joy is found not in finishing an activity but in doing it."
— Greg Anderson

Dear Friends,

You can run a Pain-free Marathon. Our first in a series of ChiRunning and ChiWalking training programs is now available: ChiRunning Pain-free 24-Week Beginner Marathon Training Program.

Danny and I have been developing these training programs for several years, determining the best way to help you succeed at completing whatever distance you choose, safely, effectively, and with a great sense of fulfillment.

The Intermediate Marathon program will be ready soon, followed by the Beginner and Intermediate Half Marathon programs and a training log. 5K and 10K programs will follow shortly thereafter.

This Beginner Marathon program is not for absolute beginning runners, but for those who can complete a 10K distance. Knowledge of the ChiRunning method is not required. As a matter of fact, the first 8 weeks is devoted to learning and practicing your ChiRunning skills in weekly, sequential lessons. If you are just starting to run, run less than the 10K distance, or are coming back from a long term injury, we suggest starting with a Half Marathon or 10K distance for your first event.

You’ll find more information about these new training programs here.

Danny and I have created programs that break down your training into concentrated phases for you to learn more easily and enjoyably. Phase I is the Form Phase where you focus on learning good running form. Phase II, the Conditioning Phase, is where you practice your form over longer distances, building aerobic and cardiovascular conditioning. Phase III is the Mastery Phase where you will practice specific aspects of your event and master overcoming any obstacles to your success such as fatigue or discomfort.

Using the ChiRunning programs, we are confident you can complete a marathon pain-free, injury-free and with a great sense of accomplishment.

This month’s article: Mid-foot Strike vs. the Ball of your Foot addresses the ongoing controversy about how the foot should land while running. If you are running a marathon distance (or the 5K distance), you’ll be landing on your feet thousands of times. Doing it the most efficient way will have a big impact on whether or not your running is pain and injury-free.

We get letters from so many of you, thanking us for ChiRunning and ChiWalking and sending your support. It means the world to us, so please keep those letters coming. We love to hear from you. (Share your story here)

With gratitude, Katherine, Danny and the ChiLiving Team

P.S. ChiRunning Headquarters has added new workshops to the calendar for late 2009 and early 2010. Danny will be teaching workshops in Orlando and Tampa, and Liz Frost, a member of the ChiLiving Team, will be traveling to Iowa City, Charleston and West Palm Beach. We look forward to seeing you at a workshop!

June’s ChiRunning Article:
Running with a Midfoot Strike vs. Running on the Balls of Your Feet

There seems to be quite a debate going as to which way of running is best, with a midfoot strike or running on the balls of your feet. My response is that one is not necessarily better or worse than the other because they are used for different situations. In ChiRunning we focus on the midfoot strike as we primarily support people who run for longer distances, meaning more than one mile. Read the complete article here>>

ChiRunning and ChiWalking:
   The Perfect Marriage to Survive, and Enjoy, a Hilly, 50K Trail Run

In the "ultra" running community, The McDonald Forest 50K is considered to be one of the most challenging 50K’s anywhere. Located outside of Corvallis, Oregon, this trail run includes 6,700 ft of uphill, windy and perilous downhill, lots of mud and streams and logs to navigate. For me, this was the perfect venue to test my theory that a collaboration of ChiRunning and ChiWalking would be the most powerful, efficient, effortless, safe and enjoyable way to complete hilly, long distance runs.
Read Keith’s article here >>

ChiLiving supports Freedom’s Run, Oct. 3
ChiRunners and ChiWalkers unite for the First Annual Freedom’s Run. The event includes five races for runners and walkers of all abilities and will span Four National Parks, finishing on the football field of Shepherd University.

On October 16, 1859, abolitionist John Brown and several followers seized the United States Armory and Arsenal at Harpers Ferry and brought national attention to the deep divisions concerning slavery. 150 years later, the history rich parklands and the historic towns of Harpers Ferry, Sharpsburg, and Shepherdstown will again take center stage in events commemorating the Civil War’s 150th Anniversary.

ChiRunning hopes to introduce runners and walkers to Freedom’s Run.
On-line Registration Open now: http://freedomsrun.org/

CHiRunning Testimonial

Here’s a testimonial from Bruce Wilkinson, a 58-year-old runner whose overtraining syndrome was overcome, thanks to ChiRunning:

"I am 58 years old and started running the Newport, Oregon marathon every year about 4 years ago. My first year I had a time of about 4:46 and, with a lot of effort, have chipped away at that a little bit every year. Last year I trained hard and turned in a 4:36 time but suffered for months afterward from overtraining syndrome. So much so that I was afraid I wouldn’t be able to start training for this year’s event. However, in December, I began to be able to start training again. I knew I needed to do something different this year and stumbled across ChiRunning. I ordered the book, DVD, CD, and metronome package in March (2009) and started to apply the principles." 

  Read more >>

Try this refreshing Recipe

Vegan Strawberry Ice Cream
This frozen treat from Matt Germain is a great way to keep cool and satisfy your sweet tooth without the artificial sweeteners used in traditional ice cream. Enjoy!
Read the recipe here>>

Danny’s Blog

Visit Danny’s blog to read his expert advice on injury-free running and walking, energy, T’ai Chi principles, marathon training, painful calves and more. Here’s an excerpt from Danny’s most recent post:

Trail Running 101 (cont.):
How to Run more Confidently

"When I ask attendees at my ChiRunning workshops, I’m always amazed at how many runners don’t run trails. I suppose there are lots of reasons why someone might be a bit shy about heading out into Nature with nothing but dirt to land on. Could it be the wild animals that lurk in the woods? Or maybe it’s just the serial killers."

Click here to read more >>

ChiRunning Training Blog

Visit Liz Frost’s ChiRunning Training Blog Liz is our Operations Director and has never loved running, but late last summer, took on the challenge of training for her first half marathon (Houston, Jan 18, 2009). She trained for 5 months and had great success!

Come visit Liz’s blog where you can learn from her experience and find out how ChiRunning can help you reach your goals. She looks forward to seeing you at the Seattle Rock ‘N Roll Expo, June 25-26, 2009!

Read Liz’s latest blog entry here.

Or, Read Liz’s very first blog entry here.

Phone (828) 252-9828 • Toll Free 1-866-327-7867 • Fax: (828) 252-9829
© 2009 ChiLiving, Inc. • 30 Orchard Street • Asheville, NC 28801