Science of Running receives praise for its comprehensive coverage of running biomechanics, injury prevention, and training techniques. Readers appreciate the detailed anatomical illustrations and scientific approach. The book is considered valuable for both beginners and experienced runners, offering practical advice and exercise recommendations. Some readers find the training plans limited and the technical content challenging. Overall, it's viewed as an informative reference for understanding the physiology of running and improving performance, though its textbook-like format may not appeal to all.
Running Anatomy: The Science Behind Movement
Preventing Injury: Strategies for Safe and Sustainable Running
Strength Training: Essential Exercises for Runners
Training Principles: Building an Effective Running Programme
Nutrition and Hydration: Fueling Your Runs and Races
Running Form and Technique: Optimizing Efficiency and Performance
Racing Strategies: Preparing for and Executing Your Best Race
Running motion requires the body to work like a complex machine, with many functions taking place simultaneously in order to achieve this dynamic action.
Biomechanics of running. The running cycle consists of two main phases: stance and swing. During stance phase, the foot is in contact with the ground, absorbing impact forces and generating propulsion. The swing phase occurs when the foot is in the air, preparing for the next stride. Key muscles involved include:
Quadriceps: Extend the knee and absorb shock during landing
Hamstrings: Flex the knee and extend the hip during late swing and early stance
Glutes: Provide power for hip extension and stabilize the pelvis
Calves: Generate propulsion during toe-off
Energy systems. Running relies on both aerobic and anaerobic energy systems:
Aerobic system: Primary energy source for distances beyond 800m, using oxygen to break down carbohydrates and fats
Anaerobic system: Provides quick energy for short, intense efforts without oxygen, producing lactate as a byproduct
Understanding these systems helps runners optimize their training for different race distances and intensities.
Since most running-related injuries result from overtraining, planning your workouts is a key factor in preventing injury.
Common injuries and prevention. Runners are prone to various injuries, including patellofemoral pain, Achilles tendinopathy, and plantar fasciitis. To reduce injury risk:
Gradually increase training volume (no more than 10% per week)
Incorporate strength training to improve muscle and joint stability
Vary running surfaces and routes to reduce repetitive stress
Listen to your body and take rest days when needed
Recovery techniques. Proper recovery is crucial for injury prevention and performance improvement:
Active recovery: Light activity (e.g., easy jog, swimming) to promote blood flow
Foam rolling and massage: Relieve muscle tension and improve flexibility
Sleep: Aim for 7-9 hours per night for optimal recovery and adaptation
Implementing these strategies can help runners stay healthy and consistent in their training.
Regular strength training using the exercises in this chapter can complement your running and become a valuable cross-training activity.
Key exercises for runners. Incorporating strength training can improve running performance and reduce injury risk. Essential exercises include:
Squats: Strengthen quadriceps, hamstrings, and glutes
Lunges: Improve single-leg stability and hip strength
Planks: Enhance core strength and stability
Calf raises: Strengthen lower leg muscles for better propulsion
Glute bridges: Target hip extensors and improve running power
Implementation guidelines. To effectively incorporate strength training:
Perform 2-3 sessions per week, allowing 48 hours between sessions
Start with bodyweight exercises and progress to weighted movements
Focus on proper form to maximize benefits and minimize injury risk
Gradually increase repetitions, sets, and weight as strength improves
By consistently including these exercises, runners can develop a more robust and injury-resistant body, ultimately enhancing their running performance.
Training usually follows a step-like progression. Increasing your training load will take effort at first, but as you become accustomed to it, your body will make physical adaptations.
Key training principles. Effective running programmes are built on several fundamental principles:
Progressive overload: Gradually increase training volume and intensity
Specificity: Tailor training to your specific racing goals
Periodization: Organize training into phases (base, build, peak, taper)
Recovery: Include adequate rest to allow for adaptation and prevent burnout
Types of workouts. A well-rounded programme should include a variety of workouts:
Easy runs: Build aerobic base and promote recovery
Long runs: Improve endurance and mental toughness
Tempo runs: Increase lactate threshold and running efficiency
Interval training: Enhance VO2 max and running economy
Hill repeats: Develop strength and power
By incorporating these principles and workout types, runners can create a structured and effective training plan that leads to consistent improvement and race-day success.
Good nutrition is fundamental to your training. The primary nutrients to plan around are carbohydrates, essential for building up sufficient energy stores, and proteins, which help regenerate and repair muscle tissue after training.
Everyday nutrition for runners. A balanced diet should include:
Carbohydrates: 5-7 g/kg of body weight for moderate training, 7-10 g/kg for intense training
Protein: 1.2-1.6 g/kg of body weight to support muscle repair and growth
Healthy fats: 20-30% of total calories for hormone production and nutrient absorption
Fruits and vegetables: Provide essential vitamins, minerals, and antioxidants
Race-day fueling. Proper nutrition before and during races is crucial for optimal performance:
Pre-race meal: Consume 1-4 g/kg of carbohydrates 1-4 hours before the race
During the race: For events lasting over 90 minutes, aim for 30-60 g of carbohydrates per hour
Hydration: Drink to thirst, typically 400-800 ml/hour depending on conditions and individual needs
Experiment with different fueling strategies during training to find what works best for you on race day.
While there is no single "ideal" running form, coaches and scientists agree there are better ways to run.
Key elements of good form. Efficient running technique includes:
Posture: Maintain a slight forward lean from the ankles, not the waist
Arm movement: Relaxed, with elbows bent at approximately 90 degrees
Foot strike: Land with your foot underneath your body, not far in front
Cadence: Aim for 170-180 steps per minute to reduce impact forces
Improving your form. To enhance your running technique:
Practice form drills: Incorporate exercises like high knees, butt kicks, and skipping
Video analysis: Record yourself running to identify areas for improvement
Gradual changes: Make small adjustments over time to avoid injury
Strength training: Build the muscles necessary for maintaining good form throughout your runs
Remember that optimal form may vary slightly between individuals, so focus on finding a comfortable and efficient technique that works for you.
Being prepared for race day will allow you to capitalize on all the hard work you have put in during training.
Pre-race preparation. In the days leading up to your race:
Taper: Reduce training volume to allow for full recovery
Carb-loading: Increase carbohydrate intake to maximize glycogen stores
Mental preparation: Visualize success and review your race strategy
Gear check: Lay out everything you need the night before to reduce stress
Race-day execution. To perform your best on race day:
Warm-up: Perform a light jog and dynamic stretches to prepare your body
Pacing: Start conservatively and aim for even or negative splits
Fueling: Stick to your practiced nutrition and hydration strategy
Mental focus: Break the race into smaller segments and stay positive
Remember that unexpected challenges may arise during a race. Stay flexible and adjust your strategy as needed, focusing on factors within your control.