Beginning & Recovering Runner | Chi Running

ChiRunning > Getting Started > Beginning Runner

Set Yourself Up For a Lifetime of Injury-Free Running

Whether you’re brand new to running, returning from an injury, or remaining active while aging, you can create a foundation for healthy movement with ChiRunning. A perfect program for a beginning & recovering runner.

Run with Confidence

Bring the ChiRunning technique into your body and move with confidence. Since 1999, we’ve helped tens of thousands of beginning and recovering runners develop and transform their technique––reducing and preventing injuries.

Yet, ChiRunning isn’t just about running. It’s about the principles that empower you to live a healthy and balanced life.

Run the Right Way

It’s easier than you think! ChiRunning has developed step-by-step lessons to show you how to run with less impact and less effort.

We’ll show you how relaxation and natural efficiency can become an integral part of how you move your body. You’ll discover that every run becomes an opportunity for a simple, effortless, and feel-good experience.

Move the Way You're Meant To

ChiRunning takes its guidance from the inner design of T’ai Chi which asks us to move the body in a natural order, where the big muscles do the heavy lifting, the smaller muscles do less and the tiniest muscles do very little.

This runs counter to how most people run which is using the small muscles of their legs for propulsion, neglecting the abundance of power in their core.

Bring Chi into your life

ChiSchool ChiRunning Essentials Course

This NEW COURSE combines personalized Video Feedback with 15 hand-selected Step-by-Step Lessons. Only $95

Learn More & Enroll

Get Your FREE Boston Run Show Tickets

Use code CHIRUNNING to get into the Boston Run Show and The Boston Outdoor Expo for free on March 1st and 2nd of 2025. Stop by our booth H64 and enter to win a $500 Gift Card.

Get Your FREE Ticket

Don't train alone! Run the ChiRunning way!

Don’t train alone! Our 5k, 8-week training programs includes weekly 30-minute zoom sessions with a Master Instructor that will help you meet your goal of getting to the start and finish line with a smile on your face. Starts July 7th, 2025.

ChiSchool ChiRunning Essentials Course

This NEW COURSE combines personalized Video Feedback with 15 hand-selected Step-by-Step Lessons. Only $95

Learn More & Enroll

Get Your FREE Boston Run Show Tickets

Use code CHIRUNNING to get into the Boston Run Show and The Boston Outdoor Expo for free on March 1st and 2nd of 2025. Stop by our booth H64 and enter to win a $500 Gift Card.

Get Your FREE Ticket

Move the "Right" Way with ChiWalk-Run

Download your Free eBook - Recently updated, this 2-week guide is a great introduction to the ChiWalk-Run basics. You’ll receive daily exercises and focuses specifically designed to get you moving the right way!

Download your Free eBook

Run Smarter Not Harder

Train for your 5K while learning the foundation of the ChiRunning technique in only 6 weeks and increase your aerobic and cardiovascular capacity, improve efficiency, and stay injury-free!

In just 6 weeks, this program will teach you the foundation of the ChiRunning technique, including longer running times to build aerobic and cardiovascular capacity. The Form Focuses will help your running become more efficient so you can reach your performance goals.

See What Others are Saying

I got the ChiRunning book, read it, watched the DVD, and have been running 3x/week for 3 weeks without feeling the normal aches I feel, and I'm even a bit faster! This is really neat! I also applied some of the theory to a recent hiking trip, and was able to hike 18 miles in 1 day without destroying my legs and feet. Just that little lean and picking up the feet make a huge difference.

I am running in the NYC Marathon and could not have even contemplated it without learning to ChiRun. ChiRunning seems too good to be true when you hear or read about it, and I was skeptical at first, but it has changed my life for ever. My runs had never really been more than 3-5 miles at a time and I was in pain and exhausted after each run. Now I can physically breeze through 7-10 miles with less than a moderate effort. Half marathons are like 5ks were before learning to Chi Run.

I’ve been ChiRunning for two months and have dramatically improved my running. I ran a 10k last week in 49:02 versus 56:08, a year ago!

My first marathon took me 6 hours. My second took me 6 hours and 3 minutes. My third only lasted 19 miles. I read the book. I watched the DVD. I relaxed my legs, straightened my posture, leaned forward, let my arms and legs swing behind me, and finished my fourth marathon in under 5 hours! And nothing hurt! Just wait until I work with the metronome–maybe I’ll make it to Boston!

I had a history of shin splints, knees hurting, plantar fasciitis, and tendonitis in one of my feet. Now I no longer experience any pain. You can feel the proper form in ChiRunning. Tthe run becomes so effortless. I am very passionate about the wonder of ChiRunning because what I experienced was actually this good.

I expected ChiRunning to make me fitter and faster, I didn't expect it'd make running more fun! Probably the biggest change, and the most unexpected change, has been the mental one. Running has become a form of meditation.