Science of Running: Analyse your Technique, Prevent Injury, Revolutionize your Training

Description

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. 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