Brian Martin - Running Technique
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- Book:Running Technique
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- Publisher:Brian Martin
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- Year:2011
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With so much focus on getting big miles into your legs its easy to overlook the importance of developing the strength and coordination necessary to run with good technique. This book helps beginner runners learn the basics of good technique and explains how running better will help prevent injuries as you train towards your goals. Experienced runners can use the book to evaluate their technique and develop new strategies to enhance performance and avoid injury. Finally, coaches can use the book to help assess how well their runners are moving.
With foreword by Philo Saunders PhD, Senior Physiologist, Australian Institute of Sport: When Brian asked me to write the foreword to his book I agreed instantly as it covers a critical aspect of successful running. This book is easy to read and based on sound scientific research. It provides practical advice on how to improve technique for runners of all abilities and will be a valuable resource for distance runners.
Using simple explanations of how the best runners move, Running Technique takes the reader through a discussion of what good running technique looks like and explains the underlying muscle activation patterns and postures that drive good technique. Runners are shown how to recognize technical weaknesses that can lead to common injuries and a guide on doing your own gait analysis gives you a head-start on assessing whether changing or improving your running technique is necessary.
The book then provides a sound framework for runners to gradually improve their technique by explaining how training for strength, coordination and technique gives you a greater chance of avoiding injury and achieving consistently better performance levels. The direct relationship between strength training and running technique becomes clear as the book explains why this type of training enables any runner to start developing efficient muscle activation patterns to run with better technique.
Running Technique takes the reader through a number of simple exercises and muscle activation drills that can be done anywhere without gym equipment. Each exercise is explained so you know which muscles to activate during each phase of the movement and how this relates to running. The book also provides a framework for assessing the usefulness of any strength exercise in relation to improving running technique.
This book does not promise a direct or easy path to perfect running technique, but rather provides a practical methodology for moving through distinct phases of improvement and skill as a runner. This allows runners to step into the training framework in a way that is appropriate for their experience and ability. The first phase involves learning to activate the correct muscles at the right time, the second to stabilize and strengthen the hips - the engine room of good running technique. Finally, for more advanced athletes, there are suggestions for fine tuning technique and training for power and speed.
The book includes a chapter about running shoes and barefoot running and shows why wearing minimalist shoes or going barefoot provides a useful stimulus for improving technique but is not an end in itself. Running Technique explains that gradual evolution towards minimal shoes and barefoot running should only be attempted once the muscle activation patterns to run with good technique and have been established. There is also information on selecting the right type of shoes for your running technique.
Finally, the book details how popular training approaches can be modified so they are more forgiving on runners with imperfect mechanics and how training smarter can help you avoid injury. Running Technique brings together three ideas that...
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RunningTechnique
Brian Martin
Published by Brian Martin at Smashwords
Copyright 2011 Brian Martin
Discover other titles by Brian Martin
http://www.smashwords.com/profile/view/brianmartin
Visit Brian's blog
http://www.runningtechniquetips.com
Coaching practice
http://www.runningtechniquecoach.com
Smashwords Edition, License Notes
This ebook is licensed for your personalenjoyment and use only. This ebook may not be re-sold or given awayto other people. If you would like to share this book with anotherperson, please purchase an additional copy for each recipient. Ifyou're reading this book and did not purchase it, or it was notpurchased for your use only, then please return to Smashwords.comand purchase your own copy. Thank you for respecting the hard workof this author.
Disclaimer
This publication is written and published toprovide information about the subject of running technique. It issold with the understanding that the author is not engaged inproviding medical or other professional services by reason of hisauthorship or publication of this work. If medical or other expertassistance is required, the services of a competent professionalshould be sought.
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To every runner, humble or great, this is foryou.
Running is the only form of exercise I trulylove. I tolerate swimming, enjoy the gym and riding a bike, butthere is nothing that compares to the freedom, buzz and personalgratification of running. Ive loved running since I was a youngteenager, but it didnt love me back. Soreness and injuryeventually forced me to abandon running for years and at othertimes reduced me to jogging one or two days per week.
Three years ago at age thirty-three I gotserious and gave running another chance. I followed all the righttraining advice and ran in all the recommended shoes. I pushedweights, got my aching thighs and shins massaged and even wentswimming to help keep me on the road. This quasi professionalapproach worked well; I ran 50 to 60 kilometers a week. This wasmuch more than Id managed when 30 to 40 kilometers seemed likemarathon training. But I was still getting sore and I wasnt ableto run as fast as I wanted to, barely eclipsing the times I used torun when I was fourteen. More depressingly, I succumbed to theinevitable curse of injury.
It was in the process of diagnosing the injurythat I realized I didnt know how to run. I had some video footagetaken of my running technique and showed to various experts. It waseasy to see I didnt move the same way as more talented runners,but what I didnt understand was why and what I could do about it.The professionals didn't add to what I already knew and the generalconsensus was there was not much I could do about it. In fact onephysical therapist advised me strongly not to try and correct myrunning technique. Hardly encouraging stuff!
So I started researching and reading. Theanswers about my own running shortcomings and what I could do toimprove them were not easily forthcoming. By the time I had readthrough most popular running books and started delving intobiomechanics and academic journals, I knew I needed to startdocumenting what I was finding. I was getting the answers I wanted,but they were so deeply buried in scientific literature and encodedin technical language that I decided writing a book on runningtechnique for regular runners would be a useful thing to do.
Over the course of two years I examined everypossible aspect of what good running technique is and how regularrunners can get it. This book is the product of that research andthe experience of improving my running technique. Im excited aboutsharing what I've learned: a detailed but easy to understand guidefor a runner of any level of ability to understand, learn and trainfor better running technique. This book is the first of its kind inmaking running and the complex area of biomechanics understandablefor runners of all levels of ability. Everything Ive written isgeared towards improving your knowledge of running and helping yourun better.
This book demystifies running, a primal activitythat inspires people on so many levels. The ability to endure, evensuffer in pursuit of a humble goal deeply connects the runningcommunity. Every runner, no matter how fast or slow understands thededication and courage required to run your best. All humans canrun, but some of us do need to learn how to move better. This bookbrings together three important ideas that justify taking runningtechnique seriously. Running should be enjoyable and pain free,injuries should be the exception not the rule and performanceimprovements can accrue by improving technique, not just trainingharder.
Im aware that some people might question theopinion of a regular runner when it comes to describing how tolearn good running technique. For the record, I am not an eliterunner or a scientist. I actually think it helps me not to beeither of these things. I am a writer, qualified running coach,fitness instructor and I worked for many years as a businessprocess analyst. This has honed my ability to describe complexideas in a logical and easy to understand way. I was also aterrible running technician. To begin overcoming my shortcomings Istarted with a blank sheet of paper, because nothing I have readcould give me the answers I was looking for. Bizarrely, theresvery little written about how to learn, train for and improverunning technique.
My methodology for explaining running techniqueis simple: understand how the best runners move and why. If I coulddescribe how and why good runners move they way they do, then I andothers would have a chance of adopting these building blocks ofgood running technique. There is something in the phenomena thatoften the best teachers are the people that had to work hardest tomaster their craft. Im not saying Im a genius coach, but I haveworked extremely hard to understand how running works and then evenharder to put what I found into practice. Experience has been agreat teacher. Youll never get an explanation of what runningfeels like for the average person from an elite runner or coach.Theyve never experienced what it's like to run like a sack ofpotatoes. Describing the process of running without drowning inscientific language is a challenge. A large part of the researchand writing process for me has been to decode, understand and thentranslate biomechanics into language that anyone can read without adictionary.
The popular running titles that I have read arelong on training instruction and short on advice about runningtechnique. To be clear, I am not proposing a new or revolutionaryrunning technique. Everything I have written is based arounddescribing and understanding how elite runners move. They are thebest runners and it makes sense to use them as a benchmark forexplaining what good running technique is. Where this book makes adifference is that it clearly shows how regular runners can learnthe basics of, adopt and train for these fundamentals of goodrunning. Im not promising to make champions out of averagerunners, but Im convinced runners of any level of ability canbenefit from adopting and training for a technique that brings themcloser to the movement pattern of the best runners.
Ive crafted the advice in this book to give youthe best chance of enjoying your running, staying healthy and notgetting hurt. I love running hard and challenging myself, but aftera few injury lay-offs Ive grown to love easy running and trainingjust as much as striving for the next personal best time. I hopeyou enjoy learning more about running technique and it helps you toachieve your running goals.
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