Table of Contents
Prologue xi
Introduction 1
Part 1 Life
1 Running (and Other Things We Want to Get Over With) 7
2 The Hurried Runner (a.k.a. "The Bulldozer") 11
3 What Does It Mean to "Slow Down"? 19
4 The Art of Learning: You Already Have Everything You Need 23
5 Intention 29
6 Have You Lost Your Senses? 35
7 To Be or Not to Be 47
Part 2 Practical Matters
8 Imitation: Why Trying to Run Like an Olympian Keeps You from Running Like an Olympian 61
9 Who Turned Up the Gravity? 77
10 Following Instructions: Where Do My Knees Begin? 85
11 There Are No Shortcuts, No Secrets, No Magic Pills 93
12 Running with Your Rear End 101
13 Running with Both Ends 109
14 Running with Shoes 113
Part 3 More Life
15 Compulsion 123
16 Fear 131
17 Certainty 139
Epilogue: The Rest of Your Life 147
Postscript: A Final Word (or Ten Thousand) on Running 159
Appendix A The Feldenkrais Method 181
Appendix B The Lessons 183
What's in the Lessons? 183
Lessons 1-9: "Throwing the Ball" Series
1 Posing Questions 189
2 Screwing Foot into Wall 191
3 Flexing/Extending While Throwing 198
4 Stabilizing Your Front Leg While Lying Down 201
5 Flexing/Extending While Throwing in Sitting 206
6 Screwing Foot into Floor 211
7 Downward Spiral 215
8 Stabilizing Your Front Leg While-Throwing 219
9 Reaching Up While Throwing 222
Lessons 10-17
10 Standing Tall Without Trying to Stand Tall 225
11 Lift Your Knees (On Your Back, Raising Your Knee toward Your Chest and the Ceiling) 228
12 Mobilizing Your Rib Cage 234
13 Behind Your Behind 242
14 Water Jugs, Furniture, and Other Things to Carry on Your Head 245
15 Reaching Up 248
16 Salsa Hips 252
17 Reach and Roll on Your Back 256
Lessons 18-19: "Boxer's Shuffle" Series
18 Getting Down 264
19 Staying Level-Headed 269
Lesson 20
20 Making Your Head Lighter 272
Lessons 21-26: "Metatarsals to Metacarpals" Series
21 Walking While Sitting 278
22 Driving Your Knees 282
23 Driving Your Knees with a Twist (or Spiral) 289
24 Rodin's Spiral 296
25 Resistance as a Learning Tool 304
26 Improving Circulation 310
Lesson 27
27 Where Does My Arm Begin? (Reach and Roll on Your Side) 317
Acknowledgments 323
Attributions for Quotations 327
Bibliography 329
Index 333
About the Author 343