Table of Contents
Foreword 6
Introduction 8
Terminology guide 10
Running Anatomy 12
How we run 14
Mechanics of movement 16
Powering movement 32
Controlling movement 38
External factors 46
Preventing Injury 52
Injury risks 54
Common Injuries 56
Patellofemoral pain 57
Achilles tendinopathy 58
Medial tibial stress syndrome (MTSS) 59
Plantar heel pain 60
Iliotibial band pain 61
Deep gluteal syndrome 62
Gluteal tendinopathy 62
Stress fracture 63
Avoiding injury 64
Running cycle 66
Individual gait 70
Running form 74
Running routine 76
Dynamic Stretches
Forward leg swing 78
Side leg swing 80
Calf stretch 82
Drills
Running As 84
Running Bs 85
Running Cs 86
Strides 87
Bounding 88
Carioca 89
Recovery Stretches
Modified pigeon 90
TFL bail release 92
Piriformis ball release 94
Strength Exercises 96
Planning your drills 98
Foot and Ankle
Foot doming 100
Resisted toe 104
Heel drop 108
Ankle turn out 112
Ankle turn in 114
Hip and Knee
Hip hike 118
Step down 120
Step up 122
Standing hip rotation 126
Hip extension 130
Traditional deadlift 132
Single leg ball squat 136
Hamstring ball roll-in 140
Lunge 142
Core
Front plank with rotation 144
Side plank with rotation 148
Box jump 150
Single leg hop 154
How to Train 156
Why train? 158
Your training goals 160
Assessing your fitness 162
Tracking your training 168
Training tips 170
Choosing and using a training plan 176
Easy continuous running 180
Fast continuous running 181
Interval training 184
Hill training 186
Cross-training 187
The Training Programs 188
Beginner 5 km 190
Beginner 10 km 192
Advanced 10 km 194
Beginner half marathon 198
Advanced half marathon 200
Beginner marathon 204
Advanced marathon 206
Racing tips 210
Glossary 214
Index 216
Bibliography 222
About the authors and acknowledgments 224
