Gaudette - Easy Running Plans: Total-Body Training for Speed, Strength, and Endurance

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Interior and Designer: Sean Doyle

Art Producer: Michael Hardgrove

Editor: Sam Eichner

Illustration Christian Papazoglakis, 2019.

Photography Stocksy/Guille Faingold, .

ISBN: Print 978-1-64611-200-5

eBook 978-1-64611-201-2

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Id like to dedicate this book to my family, Karen, Javrila, Luis, Emiliano, and Ethan.

TABLE OF CONTENTS

M y name is Jeff Gaudette, and I have been an avid runner for 20 years. I started my running career as a competitive athlete, earning numerous All-American awards while attending Brown University. After college, I competed professionally, racing across the globe and recording Olympic-qualifying marks in the 10,000 meters and marathon.

My competitive running career afforded me the opportunity to train under some of the best coaches in the world. Learning the science behind training and how it translated to helping others inspired me to begin coaching in 2005. Since that time, Ive coached thousands of runners, written extensively for some of the largest running publications, and presented my coaching philosophy at prestigious coaching conferences.

I list these accomplishments not to toot my own horn, but to help you understand why I wanted to write this book. As an athlete, I made all the same mistakes most new runners make. I tried to run too hard every day, I didnt give my body the recovery time it needed, and I didnt realize the importance of strength work and stretching. My idea of training was just running as many miles as I could.

Unfortunately, this mind-set forced me to retire from competitive running after career-ending injuries. I missed numerous races due to injuries, and trivializing strength work and stretching hampered my performance and potential. I look back on these days and wish I could impart to my younger self the knowledge Ive gained in my 13 years as a coach. Although I cant change my past, I can help you avoid those same mistakes.

My hope is that after reading this book you will understand the value of a total-body running plan. Youll understand why posture and running form are integral to your performance, and how to properly improve these elements. Youll understand the effectiveness of strength training to prevent injuries and improve performance. And youll understand how to structure your workouts to get the most out of your runs.

For the past few years, my passion has been translating highly technical scientific research and real-life data from runners Ive coached into approachable, actionable advice for runners like you. Featuring easy-to-follow, highly effective training regimens, this book is a culmination of my years of learning as an athlete, coach, and lover of science. Im excited to share my knowledge with you and help you become the best runner you can be.

WhyThis Book

Running is simple, right? Lace up your shoes, get out the door, put one foot in front of the other, and try to run more each day.

The unfortunate truth is that becoming a better runner while staying healthy involves a lot more than just logging mileage. Supplemental drills, stretches, strength exercises, and running-specific workouts are essential to improving your overall running performance. I can virtually guarantee that runners who ignore these training elements will eventually get injured or hit a wall in their personal progress.

Some running books may include these crucial elements, but their fitness plans can be impractical and difficult to follow. Many running books list exercises but leave it to the reader to figure out how to incorporate them. These books can also be overly technical, operating under the assumption that you have a PhD in exercise physiology.

This book takes a different approach to your total-body running plan.

. Its structured to be as easy to use as possible. Everything I cover in this book can (and will) be incorporated into your training regimen. Theres no guesswork.

. I include only the most effective stretches, drills, and strength exercises. Plus, the routines require minimal to no equipment and can be performed at home.

. This book is designed to be useful for runners at every skill level. It will help both new and experienced runners understand why a total-body approach to running actually works.

ChooseYour Own Path

This book is broken into four parts, each designed to help guide you through the process of becoming a better runner.

Before You Lace Up ( ) This section helps you get motivated and ensures you have all the right equipment to get started. If you need help setting goals, finding the right shoes, or dressing for weather conditions, this section is the best place to look.

The Fundamentals ( ) These chapters take a deep dive into running posture, building a strong running stride, and helping you stay injury-free. This section covers why proper form is important and how to improve it.