Customer Reviews

Running with the Whole Body: A 30-Day Program to Running Faster with Less Effort

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The book applies the Feldenkrais method to running in a very logical way. It begins with the big picture, and then focuses on the details. The exercises in this book are well thought out, and WILL make a difference in your running. I noticed a significant improvement after only the first chapter, and I just kept improving with each subsequent chapter. You begin by studying the relationship between the upper and lower body while walking. The shoulders should move in a direction opposite the hips. Most people, myself included, do not do this properly and it affects breathing and everything else involved in running. I spent an evening working on this, and immediately noticed a huge improvement in my running. Breathing suddenly became easier, and my stride became less jarring. Through each chapter, the improvements continued. This book is a must for every runner. It will make all the difference.

This book takes you through a thorough series of Feldenkrais exercises to open up your movement in your running. He not only shows and tells you how to find a healthy, easy running style, he gets you to feel it. Using the exercises in this book I eliminated knee pain I've had for years and finally got rid of the pain from an upper back injury no specialist seemed able to fix. I have to say thanks to Jack Heggie for writing this book.

A sports medicine PH D told me I wouldn't be able to run again ...but I proved him wrong!! Due to bad calcium deposits, the doctor told me that the pain would grow and grow until I wouldn't be able to run again.

I think you are supposed to go through the exercises twice but I did them only once, 20 min a day for 20-24 days.

I am no athlete but since then, I ran a Full Marathon, several Half-marathons and plenty of ten millers. That was 3 years ago, I still run between 20 - 40 miles a week. I run pain free, worst case I get a slight discomfort that I can't tell if it is from regular training for the past ailment anymore.

This book is about how to move efficiently. Maybe, I just changed the way of moving that caused the problem.

Background: Former triathlete, ran up to 70 miles per week, slowed by injury and work.
Previously purchased and read "Chirunning", "The Art of Running" (an Alexander Technique approach), and reviewed what was available on the Pose Method website and the Evolution Running website, all prior to purchasing this book.

Book was purchased after reviewing the first 1 or 2 chapters available free on Google books, which I would recommend doing.

The resources above take two very different approaches. Painting in broad strokes, Chi Running, Pose, and Evolution Running (hereafter called Group 1) approach running as a series of drills that should be done until automatic, with an emphasis on footstrike directly in line with the axis of the body and a forward lean for propulsion. The Alexander Technique and the current book, which uses the Feldenkrais method (hereafter, Group 2), both focus on sensing how your body moves in space, and using this newfound awareness to help your technique. Further, "Running with the Whole Body" emphasizes a connection between shoulder rotation and hip rotation that is profoundly different that the overall techniques in Group 1. The technique espoused in this book would be referred to as "power running" by the authors in Group 1.

I had 10-12 months experience with Group 1 methods prior to reading this book. The advantage of this book (and the difference between this and the Alexander book) is the focus on sensing how your body moves in space. The Alexander book did mention this, but I felt that they gave a very simplistic overview and then said: "you can't really learn until you come to us and get a personal, one-on-one lesson." That is, pay $$$ and we'll help. This book is the series of lessons you would get if you went to a Feldenkrais-certified teacher.

It begins by having you go through a series of exercises designed to raise your awareness of where your body is in space, and your ability to control your own motions. This is referred to as "Body Sensing" in the ChiRunning book. I felt this was critical, as now I can easily tell the difference between correct motion/technique, and poor motion/technique. These exercises are quite easy to physically perform, but initially somewhat taxing in terms of concentration. However, the book leads you naturally through a process of self-discovery, and repeatedly asks you to go "feel how these changes affect your running." The exercises are successively summed until the final few chapters have you integrate all into a seamless running experience.

The argument of the Group 2 approach is that the upper body drives the lower body. Think of a baseball pitcher--to throw fast, he must move his hand fast, but the hand is the last thing that moves. First the leg comes up, then down, driving the rotation of the hips, then the rotation of the back, shoulder, and arm until the hand/baseball rocket forward like the end of a whip. In this book, the shoulder rotation leads the movement, which then drive the hips to rotate, then the knees, then the feet. The point of this book is to learn this motion.

The final lesson of the book recommends that the runner try to run by leading the motion with the 1) feet, then 2) knees, then 3) hips, then 4) shoulders. I was able to determine that leading with the knees is the closest mimic of the Group 1 techniques discussed in this book. I therefore ran a 1/3 mile loop 6 times, with relatively even effort, leading with knees, then hips, then shoulders, then adding the forward lean as recommended in Group 1 books. My times were: Knees alone: 3:30, knees & lean, 2:30; Hips alone, 2:50, hips & lean, 1:52; Shoulders alone, 2:30, Shoulders and lean, 1:34.

I suspect that optimal technique may change as absolute speed increases, and may actually be a mix of Group 1 and Group 2 techniques. Further experimentation will tell.

Another fortunate effect of increased proprioception is decreased running injury. It's very easy for me to tell now what I am doing wrong that leads to any aches and pains I may have.

I highly recommend this book. It's easy, and provides a great insight into your own perception of your body. It adds greatly to your toolkit as a runner.

10 months on, I just want to say I hope I didn't appear too critical of this book. I highly recommend it. It's a deserved classic, and a bargain. It really is a no-brainer... buy it! You'll be glad you did. As long as you are prepared to spend time following the program. The methods focus on subtle movements, not straining for hours in the gym.

The only 'down side' is that it focuses on technique only, not nutrition, training schedules etc. But I guess that is the focus of the book. And does an excellent job. It is presented in a no-nonsense, straightforward and quite personable style.

Heggie himself is/was a student of the methods of Moshe Feldenkrais, who appears to have been a remarkable mind is his own right.

My original comments were (and are still true)... This is an older running book. I bought it together the brilliant 'chi running' which is much more recent. I thought it was dated at first, but I gave it a chance and it was worth the time. It did help my technique, as I was training for a first marathon. I valued the contribution, but don't make this your only training manual.

This book has some very sound advice for improving your running technique. Sadly it is presented in a very dated format. The pictures need updating and the exercise explanations aren't as clear as they could be. The case studies at the end of each chapter are interesting, although the author does come across as a touch self congratulatory at times. Overall a good book for those who have many other books on the topic, but not an outstanding read or for those who are new to running.

Feel free to check out my blog which can be found on my profile page.

I read this book about 6 years ago.. at the time I was exercising and running quite a bit and this book definitely improved my running significantly. Honestly I didn't even practice the exercises that much but just thinking about the points presented in the book and focusing on the upper body connections made me run faster with less effort just as the book's title says.

After reading this book and focusing on my technique running became no longer a monotonous chore to burn calories but actually enjoyable and fun. Instead of 'trudging along' I began to feel like I was gliding through the air with fluidity and grace.

I ran almost every day for several years until unfortunately, due to work pressures and other things I let myself sink into complacency and fall out of shape. When I started running again a few weeks ago, it had been just over 2 years since the last time I ran (or did any kind of exercise really). Fortunately, I retained all the technique that I learned from this book.. so much so that even after not running for 2 years and being in pitiful shape I was able to run 5k in less time than I would have been able to before reading this book when I was in good shape but had poor technique. Of course, after doing that I was intensely sore for several days, which is primarily what prompted me to write this review.

My current situation has really opened my eyes to just how many parts of my body are utilized when I run. The past 2 weeks I have run 5k and yesterday I ran almost 10k.. Lets just put it this way, even my upper biceps and triceps are somewhat sore right now (along with practically every other muscle group on my torso and legs). With the techniques presented here, it really is possible to get a full body workout just from running!

Working through this book has made me feel 25 years younger. That is I am now running with the ease and fluidity that I did when I was a high school and college track runner. I had lost that fluidity but I really didn't know it as it slipped by over the years. When I was running track I was never injured and coaches used me as examples of good running form.

But 10 years or so ago I decided to get a little more serious about my running and run some 5K's. But injuries always came up and I could never get a groove going. After reading this book, I believe I know why - I had lost the sense of using my upper body in conjunction with my legs. I believe I fell into this pattern and reinforced the pattern with my injuries when I focused purely on my foot plant and stride to the exclusion of other things.

My latest injury to my ankle two months ago put me into despair - will I ever really run well again? I had bought this book over two years ago but I couldn't get into it at all, it had no "make it work quick" solutions I thought. But since I had the time, I decided to give it a try.

Each "lesson" takes 30 minutes to an hour. He walks you through very specific motions that illuminate how your shoulders, hips, arms, back and legs all move with each other and influence your whole motion. The motions also show you that your body *will* let you walk/run inefficiently - hence the reason for many injuries. You don't know you're heading for danger. However, the motions he puts you through let you know what it feels like to use your muscles correctly.

After my second lesson I went out for a run. Before the book I had to start out really slow, taking teeny, weeny baby steps because something always hurt. But this time, I started out with the exaggerated walking stride that uses all the body's main muscles and then continued that to a run. Within a mile I was running so fast I thought my Garmin was broken! Unbelievably I had forgotten how to use my back/hip/torso muscles to shape my stride and I had just gotten them back again - it was incredible. Also, my knee pain disappeared and my ankle is getting much better!

Now it is a month after that revelation and my running has gotten smoother and faster and easier. After a particularly good run today, I thought I should share my experience and recommend this book. If you have been injury prone and getting close to despair - give this book a chance. Your troubles might not be all in your shoes or your training, but in how you are running!

While I'm no longer running, I'm still walking fast and regularly, and I credit this book for keeping me on the move for the last 25 years or so. (Can't even remember when I first began to use the techniques described.) I have recommended this book to countless runners over the years, using my own success as the best recommendation, and I have a body that is definitely NOT designed for running. Technique is everything!

This book is excellent. However it is not an easy read and will take commitment on the reader's part to comprehend and execute the "exercises". This book focuses on the how of moving rather than the goal of a movement. So it does take time to relearn how to do movements that have become habitual. I am a big fan of the Feldenkrais method, but have not attended any classes with a certified trainer. My opinion is that of an interested home practitioner.