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ChiWalking > Getting Started > Walk to Run

Get the Best of ChiWalking & ChiRunning

Chi Walk-Run is a series of short runs interrupted by walking breaks. This allows your body to easily adjust to regular workouts and builds your cardio-aerobic conditioning. The goal of our Walk-Run program is to eventually get you running consistently with confidence and ease!

One of the benefits of the walk-run approach is that whether you’re walking or running, many of the technique focuses you’ll be learning are the same for both.

Throughout your fitness journey, be kind to your body by remaining mindful of these 3 key areas:

Core Strength

Just like in T’ai Chi, you will create stability and maintain alignment using your core muscles. This allows your propulsion to come from your forward fall, rather than from pushing with your legs.


Build your body’s foundation using gradual progress. Start from where you are and gradually add in distance and speed while listening to your body. You have the freedom and flexibility to create a practice you love.

Aerobic & Cardio Capacity

ChiWalk and ChiRun intervals allow you to build your aerobic capacity one step at a time. You will move fluidly between the two to give yourself a rest when needed, and the speed when you desire.

Bring Chi into your life

Get our Free ChiWalk-Run Digital Booklet

A 2-week guide of the basics. You’ll receive daily exercises and focuses specifically designed to get you moving the right way!

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