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Danny Dreyer from Chi Running on Energy Efficiency, Injury Prevention and Intelligent Movement

By October 31, 2019May 20th, 2023No Comments
Danny Dreyer Chi Running comfortably and injury free

There are a handful of people who have made a huge impact on my holistic approach to running and life. High on this list is Danny Dreyer, the co-founder of Chi Running and Chi Walking.

Chi Running and Chi Walking is a revolutionary form of movement and a blend of T’ai Chi and running or walking.  Danny has coached hundreds of thousands of runners in: energy efficiency, injury-prevention and intelligent movement.

He has successfully completed 43 ultra-marathons with podium finishes in 40 of these ultras.  

In our conversation Danny shares many great insights that you can apply directly to your own training, racing and life. I can highly recommend his books Chi Running, Chi Walking and Chi Marathon

This episode is brought to you by PATH projects, my favorite running gear. These are the only running shorts, liners, shirts and hats that I wear. The shorts have 3 pockets to carry my phone, gels, keys, ID etc without any bouncing. More info at PATHprojects.com

Hope you enjoy this conversation with Danny Dreyer!

What was your favorite quote or takeaway from this episode? I would love to hear from you in the comments on YouTube.

Watch this full interview on YouTube.

Listen to the conversation on Apple PodcastsSpotifyOvercastStitcher or your other favorite podcast platform.

Extramilest show on Apple Podcasts

Links and tools mentioned:

Show notes:

  • Danny’s background as a runner started with ultra running, unlike most other runners. [3:20]
  • In 1999 Danny launched the ChiRunning method, how it all started [6:00]
  • Applying the principles from Tai Chi to running and what all changes in his running [7:00]
  • Improving is often get rid of what slows you down. [12:10]
  • What is Chi running and what are the benefits [13:30]
  • Why almost all running injuries happen from the knee down and what you can do about it  [15:05]
  • The type of improvements that Danny has seen from athletes starting to apply Chi Running principles, running more efficiently and with less impact [17:55]
  • How and why kids can run beautiful with a natural running form [20:10]
  • The differences between sprinting and endurance running and why different rules applies [23:30]
  • Best breathing approach for endurance running and how to breath correctly [24:15]
  • Belly breathing vs chest breathing and nose breathing vs mouth breathing [31:50]
  • Body sensing is a very important skill to learn, how to go about this [34:30]
  • The integration of the metronome and cadence with Chi Running [37:05]
  • Ideal cadence 170 to 180 for most runners and what you can do to optimize your cadence [37:30]
  • How to run in your ideal cadence and how to avoid your heart rate going up [43:30]
  • Optimal footwear for runners, you want to wear the least amount of shoe you can safely run in, given how you run (technique) and how many miles you run [44:20]
  • Thoughts on strength / mobility / flexibility to maintain and fix the body to function as it should [49:20]
  • How a clean running technique can improve and strengthen your muscles [52:00]
  • The Chi Running Instructor Training Program [52:55]
  • How the views on running form from Runners World and other runner media outlets has changed over the years [56:30]
  • The Chi Running School online class [58:40]
  • The 3 books Danny wrote, Chi Running, Chi Walking, Chi Marathon [1:01:30]
  • How Floris implements the principles of relaxed running at the later stages of a race [1:02:30]
  • Importance of incremental wise improvements, make increases well within your capabilities [1:03:20]

You can find me, Floris Gierman, here: 



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