Discover the hard science that will help you run faster, endure for longer, and avoid injury.
Analyse your running style and learn how to enhance your gait for optimum efficiency and safety.
Transform your performance with exercises targeting strength, flexibility, and recovery - each exercise annotated to reveal the muscle mechanics so you know you're getting it right.
Understand the science behind your body's energy systems and how to train to maximise energy storage and conversion.
Follow training and exercise programmes tailored to different abilities and distances, from 5K to marathon.
Whether you are new to running or an experienced racer, this book will help you achieve your goals and stay injury-free.
Author(s): Napier, Chris
Year: 2020
Language: English
Commentary: Science of Running, Analyse your Technique, Prevent Injury, Revolutionize your Training
Pages: 224
Tags: Science of Running, Analyse your Technique, Prevent Injury, Revolutionize your Training
Table of contents :
CONTENTS
Foreword
Introduction
Terminology guide
RUNNING ANATOMY
How we run
Mechanics of movement
Powering movement
Controlling movement
External factors
PREVENTING INJURY
Injury risks
COMMON INJURIES
Patellofemoral pain
Achilles tendinopathy
Medial tibial stress syndrome (MTSS)
Plantar heel pain
Iliotibial band pain
Deep gluteal syndrome
Gluteal tendinopathy
Stress fracture
Avoiding injury
Running cycle
Individual gait
Running form
Running routine
DYNAMIC STRETCHES
Forward leg swing
Side leg swing
Calf stretch
DRILLS
Running As
Running Bs
Running Cs
Strides
Bounding
Carioca
RECOVERY STRETCHES
Modified pigeon
TFL ball release
Piriformis ball release
STRENGTH EXERCISES
Planning your drills
FOOT AND ANKLE
Foot doming
Resisted toe
Heel drop
Ankle turn out
Ankle turn in
HIP AND KNEE
Hip hike
Step down
Step up
Standing hip rotation
Hip extension
Traditional deadlift
Single leg ball squat
Hamstring ball roll-in
Lunge
CORE
Front plank with rotation
Side plank with rotation
Box jump
Single leg hop
HOW TO TRAIN
Why train?
Your training goals
Assessing your fitness
Tracking your training
Training tips
Choosing and using a training plan
Easy continuous running
Fast continuous running
Interval training
Hill training
Cross training
THE TRAINING PROGRAMMES
Beginner 5km
Beginner 10km
Advanced 10km
Beginner half marathon
Advanced half marathon
Beginner marathon
Advanced marathon
Racing tips
Glossary
Index
Bibliography
About the authors and acknowledgements
