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I bought the book with a lot of expectations and I was disappointed. The author keeps on sayng trivial statements as if they were his own discovery. Not a very useful book.
Rating: 1 / 5

I was tired of the running books I’ve been reading to get help and then I found this book and have been so happy I got it. The author puts into words feelings I have about running and it is so helpful and informative and teaches you HOW to run safely. . . I have had knee problems while running (what’s new for a regular runner. . . seems everyone does) and the method in this book has made so much difference after just a short time of practicing it. . . it’s really pretty simple, but there so much more if you want it. I am so excited about this book. . . it’s given me a new lease on my running. . . I want to tell everyone about it!!!
Rating: 5 / 5

Note added on 10/02/2009: When I first posted this review, it suffered a tidal wave of people voting against it. Given the over-hype of the the book (I bought mine in a Starbucks), I am fairly certain the attack of my review was intentional. Not a single person voting negative on this review left a comment or challenged my assertions.

While I have no doubt Dreyer is a skilled runner, this book offers nothing credible or convincing to suggest he has any quality understanding of Qi, something he seems to have first discovered for himself in 1997. Since there are 100′s of great books on running, this book’s title suggests that it will educate runners about how to build and maintain Qi. Dreyer doesn’t even have a chapter devoted exclusively to Qi or even a searchable Qi entry in his index.

What passes for an explanation of Qi is, “the energy force that animates all things. It runs through a system of meridians that distribute this energy to all parts of your body (p7). . . . . also known as life force. It generates movement in the physical world , and it animates life. It is also the energy that is created by movement, so it is both the product and the tool. It is the life giving energy that unites body, mind, and spirit. An invisible and unmeasurable force that can be seen only by its effect, it is much like air, which can be seen only when it blows through the leaves of a tree or inflates a balloon (p23). ” Except for the bad comparison with air, which is a known element and unlike Qi is scientifically defined, the rest is all theoretically correct.

Since the author failed to do so adequately, I will first define Qi as I learned it in 1998 in my first semester getting a Master’s in Traditional Chinese Medicine, something I chose to do after 15-years of Gung Fu study.

TCM defines Qi as one of the 4 vital substances: Qi; blood; Essence; and body fluids. The 2 main properties of Qi are: 1) Qi is an energy which manifests simultaneously on the physical and spiritual level; 2) Qi is in a constant state of flux and in varying states of aggregation (when Qi condenses, energy transforms and accumulates into physical shape. Accordingly, there are many different types of human Qi (ie lung Qi, food Qi, defensive Qi, etc), however they are all still Qi manifesting in different forms.

For example, Nutritive Qi exists in the “interior” (of the body) and its function is to nourish. It is denser than say Wei Qi (Defensive Qi) which is on the exterior and protects the body from pathogenic invasion. Its impossible to discuss Qi without going into the relationship with the other 3 vital substances, all of which affect athletes, and this was not covered anywhere in this book. Essence for example has a major influence on Qi.

There are two types of Essence (plus Kidney Essence): pre-heaven & post-heaven. Pre-heaven Essence is given by parents at conception and has 7 irreplaceable levels that we burn throughout life. Post-heaven Essence is nourished by Qi, which is produced from the air we breathe, the water we drink, and the food we eat (in order of importance, which is why true yoga is so powerful: increased respiration). Our lifestyle produces the quality of Qi which in turn affects the rate of Pre-heaven Essence depletion. If our Qi production is poor via our lifestyle, our body cannot perform optimally, and eventually if bad habits are not addressed they manifest as injury & illness.

I’m convinced the author has never learned this, and here he is writing a book about Qi? The reason I listed Qi components in order of importance is because the author failed to do so and it is essential for an athlete focusing on Qi to know this. The human body can arguably go months without food, a few weeks without water, but only a few minutes without breath. Chapter 9 is dedicated to diet, but the only section dedicated to breathing spans p51-57! Over 10 pages to eating, the least important, and less than 7 to the breath.

Since I yield to Dreyer’s superior running skills, he hasn’t given me much to critique however what little he does give is just wrong. On p52 I finally get to see how he is breathing, “Here’s how to belly breath: Stand or sit and place your hands over your belly button. Now purse your lips as if you’re trying to blow out a candle, and exhale, emptying your lungs by pulling in your belly button towards your spine. ”

So far his belly action is correct, but to cultivate Qi you need to eliminate all mouth breathing, as pranayama teaches (which he quotes). This is where Tai Chi and most martial arts start to get lost, but fortunately we have high quality yoga like Ashtanga that has retained the true knowledge of breath.

He continues the technique with, “When you’ve blown out as much air as you can, relax your belly, and inhale will occur naturally. If you want to get additional air you can expand your lower rib cage as you inhale”. That is truly weak. The proper technique, if building Qi is your goal, is to keep the belly retracted as you inhale and not let it sag back into its soft bag form.

Nowhere in the yogic science of breath is it advocated to push the stomach out as you breath, which is a fallacy Tai Chi is plagued with. The reason is simple logic: your lungs are in your chest, not your abdomen. By learning to control our abdomen we begin to focus on consuming breath and not food. Abdominal breathing should work to strengthen the diaphram, not allow it to relax in a weak state.

His next and last breath exercise (p57) advocates tensing the body and holding a 10-count before releasing, with no explanation of how to breath in and out. In yoga breath retention is known as Kumbhaka, and retaining after an inhale is Antara. This is an advanced technique not suitable for beginners, who should work on maintaining full equal and steady breathing rhythms. Yoga is also patently against putting tension in the body, EVER. People can argue all they want, but show me a 75-year old former marathon runner and compare his wreckage of a body to a still practicing 75-year yogi and you will see someone who is still full of vitality.

The truth is yoga can enhance a running practice, but running is counterproductive to yoga. All kinds of people are selling books and videos trying to merge yoga techniques with martial arts or running or whatever. The yoga path will do more to promote a healthy body full of Qi and vitality, and all these other things added to the yoga only dilutes the yoga.

A more correct beginner exercise is to sit half-lotus if you can or full if you’ve comfortably got it and can remain there for a while. Back straight, breath in through the nose and then out through the nose retracting the belly to the spine as you exhale the 1st breath. This strengthens the diaphragm and isolates respiration in the chest. Hold the belly in without straining as you inhale through your nose. Develop a circular in and out rhythm keeping the mouth closed and only use your nose. Focus your eyes on the tip of your nose and place the tip of your tongue on the roof of your mouth. As you get better try to work the tongue tip back as far onto the soft pallet as possible (again without straining). Inhale and exhale an equal amount and develop a smooth rhythm. Try starting with 10-15 breaths and build to 50+.

(If you have phlegm and nasal breathing is difficult you may need to see a TCM practitioner for the correct herbal regimen, and most likely you need to change your diet. )

That strengthens breath. That builds Qi. This book doesn’t contain a single Qi exercise of value. And yes, you can run breathing only through your nose. It is hard at first, but it can be done using a 2, 4, or 8-count rhythm (Example: 4 even pulls for full inhale; 4 even pushes for full exhale). Think of the different counts like gears on a bike. Takes practice.

This book has a catchy title but doesn’t deliver anything profound. Now I have to admit, I bought this book because of the title in a store and did not even check it out before purchasing. Big mistake. Hope I offered some better value than I got from this garbage.
Rating: 1 / 5