Healthy Running Step by Step: Self-Guided Methods for Injury-Free Running: Training - Technique - Nutrition - Rehab

by Roy M. Wallack, Robert Forster

Healthy Running Step by Step will help runners of all ages and abilities understand why running injuries occur, how to prevent them, and how to speed up recovery. Injuries plague the majority of runners, wrecking training plans and cutting running careers short by decades, but they are not inevitable. Authors Robert Forster, P.T., and Roy M. Wallack explain that nearly all running injuries can be rehabilitated quicker and even avoided altogether with the right training, strengthening, stretching, running form, and diet strategy.



Drawing from Forster's three decades of training and treating Olympic athletes and more than 10,000 runners at his award-winning Santa Monica, California, physical therapy and high-performance centers, this book emphasizes that better performance is inextricably bound to injury reduction and that a comprehensive, science-based training plan with built-in anti-injury "insurance" must include these crucial elements:

Periodization training

Proper technique and footwear

Nutrition

Posture and flexibility

Strength training



This book also includes detailed, step-by-step rehabilitation matrixes for the five most common running injuries: IT band syndrome, Achilles tendonitis, shin splints, plantar fasciitis, and hamstring injuries. Using these unique matrixes as your guide, you'll recover from injuries more quickly and understand what you need to do to prevent their reoccurrence.



Healthy Running Step by Step is a must-have guide if you've ever been injured, are recovering from an injury, want to prevent injuries, or run injury-free for decades to come.

Genres: Health, Fitness, Sports, Nonfiction

208 pages, Paperback

First published January 1, 2014

Reviews

[Maureen Mckenzie · Rating 5 out of 5]

Great informational book for anyone interested in getting started in running, or has been running. Lots of information, from preventing and treating injuries, correct form and technique, training schedules. Definitely putting this info. to good use.

[Terence Kong · Rating 4 out of 5]

Easy to read and understand, while offering tonnes of information to aid runners, regardless of their experience levels. This book will help prepare you to run with information targeted at helping you avoiding some of the most common running injuries that many new and seasoned runners encounter.

This book also an entire section on how to recover from injuries that a runner may sustain, and steer clear of them going forward. This is one of those books that runners will read more than once throughout their running careers. It is not a read-once-and-then-move-on book; it is a brilliant reference for runners who want to achieve faster running times over longer distances after sustaining running injuries and wants to remain injury-free in the future.

[Sumayyah Tsabitah · Rating 5 out of 5]

I love it, from training phase, nutrition, flexibility self assessment, stretches and weight training needed for runners are all explained in this book... Worth to read if you want to stay injury free

[MarioRun2tri · Rating 5 out of 5]

Książka dla każdego biegacza! Zarówno początkującego, jak i zaawansowanego. W bardzo przystępny sposób prezentuje wszystkie istotne elementy ważne dla biegacza i każdego sportowca. Widać wiele lat praktyki autora.

[CherylR · Rating 4 out of 5]

This was a good review of what needs to be done to keep running injury free. Written by a physical therapist.

[Mirek · Rating 5 out of 5]

A great book not only for beginners but also (maybe even especially) for experienced runners who have read many other books and have experienced pains here and there. Lots of examples of exercises to make you stronger and more flexible. It also has great guidance on how to make your running closer to natural running. The diet side is not so great in my opinion - I just ignored it during reading and in my rating.

I must say that Polish translation is full of small grammatical and disqualifying mistakes (imagine wheat written as weet), I hope the original is much better concerning this side.