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

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