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Smart Running: The ultimate guide to becoming a fitter, stronger, more confident runner
Have you ever wondered about the secret to becoming a better runner? Has your training plateaued and you don't know why? Do you keep getting injured or are you struggling to get back into running after some time out? Have you done a few shorter races but want to progress up to a marathon? Smart Running by Jen and Sim Benson will cut through the jargon and answer all your running questions, helping you to become a fitter, faster and stronger runner.
Jen and Sim delve into the science of physiology, psychology, training and nutrition before carefully and clearly explaining how to build yourself a bespoke and customisable training plan – one that moulds around your life and will help you smash your running goals. Thorough workout descriptions are included, so you'll be confident in your training and get the results you're after.
The science behind recovery, hydration, and strength and conditioning work is explained, along with how to choose the best and most sustainable kit for your adventures. Tips for race-day nerves, psychological skills to help your running, how to prevent and deal with injuries, running in the heat and cold, and finding the best routes are all covered, along with specific considerations for female and older runners.
Jen and Sim delve into the science of physiology, psychology, training and nutrition before carefully and clearly explaining how to build yourself a bespoke and customisable training plan – one that moulds around your life and will help you smash your running goals. Thorough workout descriptions are included, so you'll be confident in your training and get the results you're after.
The science behind recovery, hydration, and strength and conditioning work is explained, along with how to choose the best and most sustainable kit for your adventures. Tips for race-day nerves, psychological skills to help your running, how to prevent and deal with injuries, running in the heat and cold, and finding the best routes are all covered, along with specific considerations for female and older runners.
491 pages, Kindle Edition
Published April 18, 2024
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Displaying 1 - 14 of 14 reviews
April 22, 2024
TL;DR : An excellent book covering in great detail all aspects of running, it will be invaluable to those wishing to improve their performance.
DISCLAIMER : I received a free copy of the book to review.
I'm a casual runner, I started five or six years ago after stopping smoking and have no interest in races. I enjoy the challenge of getting up hills without stopping or beating my previous self. As a consequence I've never read any books about the science of running or how to train but was interested to checkout what I am likely doing wrong as I've had a few injuries and some niggles don't seem to be going away.
First impressions are that this is a high quality production, like everything Vertebrate put out. The authors appear to have a wide breadth of experience and knowledge on which to draw and are well qualified to write on the topic. They write clearly and fluently and whilst I've not read it cover to cover the layout and structure of the book is easy to follow and its well indexed so its easy to find and jump into sections you are interested in.
The book is geared towards those who wish to compete in races or undertake more challenging long distance runs such as marathons or ultramarathons with a dedicated chapter to this alone. However the structure is such that the components on which this is built which are applicable to all who run covering the physiological aspects of running and how the body adapts, the need for adequate rest and recovery, the benefits of strength training for running including basic exercises, many of which are similar to those I do in Pilates. Coverage of how to avoid and deal with injuries aligns well with the section on how running and age interplay and its encouraging that its an activity people can continue into old age.
I particularly liked the emphasis on listening to your body and not getting too caught up on gait analysis and the latest fads in equipment and the focus/inclusion of the environmental impact of the equipment people can choose from was thorough and increasingly important in this day and age.
A couple of things which I thought would have been useful would have been physiological diagrams
showing the location of muscles when referenced. As a scientist I really appreciated the citations and bibliography but not all points mentioned as being based on research/evidence was cited (e.g. the effects of excessive Vitamin D). The bibliography is clear and I liked the use of Digital Object Identifiers (DOIs) but as with "The Science of Climbing Training" (also published by Vertebrate) I think it would be useful if these were available online at a URL via a QR code to facilitate those who want to dig deeper. Another very minor thing I noticed was mention of Vitamin V12 being challenging for vegetarians, one good source is Marmite/yeast extract ;-)
Regardless of these minor niggles I can see this being a book I refer back to regularly over time, whilst I doubt I'll be undertaking any races so won't have goals or the need to develop a training plan I'll continue to run regularly and will benefit from heeding the advice given to avoid injury and continue to enjoy running for many years.
DISCLAIMER : I received a free copy of the book to review.
I'm a casual runner, I started five or six years ago after stopping smoking and have no interest in races. I enjoy the challenge of getting up hills without stopping or beating my previous self. As a consequence I've never read any books about the science of running or how to train but was interested to checkout what I am likely doing wrong as I've had a few injuries and some niggles don't seem to be going away.
First impressions are that this is a high quality production, like everything Vertebrate put out. The authors appear to have a wide breadth of experience and knowledge on which to draw and are well qualified to write on the topic. They write clearly and fluently and whilst I've not read it cover to cover the layout and structure of the book is easy to follow and its well indexed so its easy to find and jump into sections you are interested in.
The book is geared towards those who wish to compete in races or undertake more challenging long distance runs such as marathons or ultramarathons with a dedicated chapter to this alone. However the structure is such that the components on which this is built which are applicable to all who run covering the physiological aspects of running and how the body adapts, the need for adequate rest and recovery, the benefits of strength training for running including basic exercises, many of which are similar to those I do in Pilates. Coverage of how to avoid and deal with injuries aligns well with the section on how running and age interplay and its encouraging that its an activity people can continue into old age.
I particularly liked the emphasis on listening to your body and not getting too caught up on gait analysis and the latest fads in equipment and the focus/inclusion of the environmental impact of the equipment people can choose from was thorough and increasingly important in this day and age.
A couple of things which I thought would have been useful would have been physiological diagrams
showing the location of muscles when referenced. As a scientist I really appreciated the citations and bibliography but not all points mentioned as being based on research/evidence was cited (e.g. the effects of excessive Vitamin D). The bibliography is clear and I liked the use of Digital Object Identifiers (DOIs) but as with "The Science of Climbing Training" (also published by Vertebrate) I think it would be useful if these were available online at a URL via a QR code to facilitate those who want to dig deeper. Another very minor thing I noticed was mention of Vitamin V12 being challenging for vegetarians, one good source is Marmite/yeast extract ;-)
Regardless of these minor niggles I can see this being a book I refer back to regularly over time, whilst I doubt I'll be undertaking any races so won't have goals or the need to develop a training plan I'll continue to run regularly and will benefit from heeding the advice given to avoid injury and continue to enjoy running for many years.
April 18, 2024
This is a very comprehensive guide to running and training techniques, including sections on nutrition and hydration, clothing, psychology, navigation and avoidance of, but not treatment for, injuries. It would be most suitable for those who have recently taken up running, those looking to improve or have reached a plateau in their performance, or those who wish to branch out into alternative surfaces (road, trail, fell etc). The wide experience in running of both authors contributes authenticity and context to the tips and suggestions made.
Much is based on common sense, with useful suggestions for anyone on understanding if training might need to be stepped up or eased down.
Six main parts, comprising 19 chapters, cover a vast range of topics, of which the first two parts, Our Bodies and Systems, and Becoming a Resilient Runner, make up the lion's share of the book.
While, for the most part, all the 'science' is explained in layman's terms, and specialist jargon is avoided, the first chapter starts off with a deep dive into biomechanics and metabolic processes, which may be off-putting to those without a good knowledge of biological sciences, who may then give up reading further (which would be a pity, as the book becomes much more user-friendly as it goes on). Partly this could have been mitigated by including a glossary of more specialist terms (organelles, Krebs cycle, Acetyl CoA and so on). An index would have been useful too, as references, made early on, to tables, training schedules etc at the end of the book, gave abbreviations such as RPE which were not defined there but which I eventually found elsewhere. An index would have allowed me to find the definitions straight away.
I was pleased to note that some very important threats to health, and even life, were discussed, such as hyponatraemia, hyperthermia and hypothermia were included. I would, however, also have liked to know how to recognise early symptoms for each so that help could be sought before the conditions become serious in other runners, who may become confused and not realise an impending potential disaster.
Chapter 3 begins with what felt like a stern lecture on inclusivity (which grated a bit as most hobbies do not, by nature, of extreme interest to everyone) before settling down to look more objectively at specific issues affecting female runners, and older runners, though younger ones only merited a short paragraph at the end.
Later sections, (Chapters 16 and 17) gave useful information on the use of smart watches, electronic navigation and calculation of training load, but did not explain how this is done. It may be that this is second nature to relatively young runners but some explanation might help for older ones who did not grow up with this type of technology.
For the most part, I found this a stimulating and helpful book. Rather than reading it from cover to cover, most readers will probably use it most to dip into various sections as and when they need suggestions or help. For that reason, the lack of an index and a glossary comprise my main criticisms, as the book will not necessarily be read in the order in which it is written.
Much is based on common sense, with useful suggestions for anyone on understanding if training might need to be stepped up or eased down.
Six main parts, comprising 19 chapters, cover a vast range of topics, of which the first two parts, Our Bodies and Systems, and Becoming a Resilient Runner, make up the lion's share of the book.
While, for the most part, all the 'science' is explained in layman's terms, and specialist jargon is avoided, the first chapter starts off with a deep dive into biomechanics and metabolic processes, which may be off-putting to those without a good knowledge of biological sciences, who may then give up reading further (which would be a pity, as the book becomes much more user-friendly as it goes on). Partly this could have been mitigated by including a glossary of more specialist terms (organelles, Krebs cycle, Acetyl CoA and so on). An index would have been useful too, as references, made early on, to tables, training schedules etc at the end of the book, gave abbreviations such as RPE which were not defined there but which I eventually found elsewhere. An index would have allowed me to find the definitions straight away.
I was pleased to note that some very important threats to health, and even life, were discussed, such as hyponatraemia, hyperthermia and hypothermia were included. I would, however, also have liked to know how to recognise early symptoms for each so that help could be sought before the conditions become serious in other runners, who may become confused and not realise an impending potential disaster.
Chapter 3 begins with what felt like a stern lecture on inclusivity (which grated a bit as most hobbies do not, by nature, of extreme interest to everyone) before settling down to look more objectively at specific issues affecting female runners, and older runners, though younger ones only merited a short paragraph at the end.
Later sections, (Chapters 16 and 17) gave useful information on the use of smart watches, electronic navigation and calculation of training load, but did not explain how this is done. It may be that this is second nature to relatively young runners but some explanation might help for older ones who did not grow up with this type of technology.
For the most part, I found this a stimulating and helpful book. Rather than reading it from cover to cover, most readers will probably use it most to dip into various sections as and when they need suggestions or help. For that reason, the lack of an index and a glossary comprise my main criticisms, as the book will not necessarily be read in the order in which it is written.
April 20, 2024
If you’re someone who runs regularly but doesn’t follow a training plan and you’re looking to take your running to the next level, this book is perfect for you. It offers far more than just a training plan going into detail about a huge range of topics including: avoiding injuries, equipment, psychology, and even race strategies. Written by experienced coaches Jen and Sim Benson, the book doesn’t just draw on their own experience, but makes extensive use of academic research, with links provided. You may never want to read the journal articles, but it’s reassuring to know that their advice is backed by science.
Don’t get put off by the mention of science, it’s an easy and accessible read, although you’re not going to find any inspiring photos. Consequently, it feels a little more like a textbook, which sounds like an insult, but it really isn’t. It’s probably not the book you’ll ever read cover to cover, but if you’ve got a question about running, you know you’ll be able to find the answer here. What’s more the fact that you’ll prob end up reading the rest of the chapter, highlights just how well the book is written. The only reason I gave it 4 stars rather than 5 is the lack of an index. The book is clearly structured with each chapter exploring a specific topic in depth, but occasionally if you just want to answer a very specific question, I’d like to flip to the index to quickly find what I want to read.
Don’t get put off by the mention of science, it’s an easy and accessible read, although you’re not going to find any inspiring photos. Consequently, it feels a little more like a textbook, which sounds like an insult, but it really isn’t. It’s probably not the book you’ll ever read cover to cover, but if you’ve got a question about running, you know you’ll be able to find the answer here. What’s more the fact that you’ll prob end up reading the rest of the chapter, highlights just how well the book is written. The only reason I gave it 4 stars rather than 5 is the lack of an index. The book is clearly structured with each chapter exploring a specific topic in depth, but occasionally if you just want to answer a very specific question, I’d like to flip to the index to quickly find what I want to read.
May 13, 2024
Very comprehensive, something for every endurance runner.
First impression of this book is the breadth of topics it covers - physical and mental training, food and drink, physiology, resilience, strength and conditioning, kit, footcare, navigation and more. It's well laid out and easy to read with information enhanced with stories, top-tips and boxed out sections with clear explanations. The authors reference the science and further reading in a bibliography.
The book is aimed at road and trail endurance runners rather than track and short distance with advice on building training plans for 5k to ultramarathon running. I'm a recreational fell and trail runner interested in how things work and find this book fascinating. I particularly like that the individual runner is addressed - the older runner applies to me but you might be younger, be feeling excluded, pregnant or wonder about the differences for runners of many types. Equally I'm finding the sections on becoming a resilient runner which covers planning training, recovery, avoiding injury and strength and mobility have lots to apply to my running and lots to remind me to keep doing.
In conclusion I think this is a great book. One that I'll keep dipping into because it covers so many themes and topics, is easy to read, informative and with good explanations, and keeps me inspired to get out and run.
Highly recommended.
First impression of this book is the breadth of topics it covers - physical and mental training, food and drink, physiology, resilience, strength and conditioning, kit, footcare, navigation and more. It's well laid out and easy to read with information enhanced with stories, top-tips and boxed out sections with clear explanations. The authors reference the science and further reading in a bibliography.
The book is aimed at road and trail endurance runners rather than track and short distance with advice on building training plans for 5k to ultramarathon running. I'm a recreational fell and trail runner interested in how things work and find this book fascinating. I particularly like that the individual runner is addressed - the older runner applies to me but you might be younger, be feeling excluded, pregnant or wonder about the differences for runners of many types. Equally I'm finding the sections on becoming a resilient runner which covers planning training, recovery, avoiding injury and strength and mobility have lots to apply to my running and lots to remind me to keep doing.
In conclusion I think this is a great book. One that I'll keep dipping into because it covers so many themes and topics, is easy to read, informative and with good explanations, and keeps me inspired to get out and run.
Highly recommended.
Read
April 18, 2024This book could quickly become the bible for any runner looking to get fitter, stronger and faster.
Written by a husband and wife team of accredited running coaches, this dense and detailed book covers a huge range of diverse topics, from planning your training, to fuelling and hydration, through managing and avoiding injuries to rest and recovery.
It also covers more holistic topics that you may not find in other running guides, such as psychological skills for runners, and how to approach racing, from shorter routes to ultramarathons and FKTs.
Whatever stage you’re at in your running journey, this book is bound to offer some useful information to help you become a more resilient runner. In particular, I enjoyed the section on psychological skills, covering the importance of being adaptable, how to self-talk as a runner and knowing your ‘why’, all of which can be important factors in being successful.
A significant section on building a training plan provides a whole lot of practical details and advice on how to get the most from your training, depending on the particular challenge that you have in mind.
Smart running also covers how best to find a route, and how to give something back to the communities that host you, in order to ensure that things stay the way that you find them.
Written by a husband and wife team of accredited running coaches, this dense and detailed book covers a huge range of diverse topics, from planning your training, to fuelling and hydration, through managing and avoiding injuries to rest and recovery.
It also covers more holistic topics that you may not find in other running guides, such as psychological skills for runners, and how to approach racing, from shorter routes to ultramarathons and FKTs.
Whatever stage you’re at in your running journey, this book is bound to offer some useful information to help you become a more resilient runner. In particular, I enjoyed the section on psychological skills, covering the importance of being adaptable, how to self-talk as a runner and knowing your ‘why’, all of which can be important factors in being successful.
A significant section on building a training plan provides a whole lot of practical details and advice on how to get the most from your training, depending on the particular challenge that you have in mind.
Smart running also covers how best to find a route, and how to give something back to the communities that host you, in order to ensure that things stay the way that you find them.
April 17, 2024
Full of really sensible advice - I’ve been running for a fair number of years and there’s some good reminders in here in terms of good practice, preparation and suggestions for things that people might not think of - it covers clothing to foot care, strength exercises to a section specifically for women runners and advice to those who fact changing the terrain they run on or having a go at their first ultra.
If you’re staring out in running and want to know what to do to improve or just getting bogged down in running jargon and understanding what it means then this is great for dispelling myths and giving sensible hints and tips to move forwards.
I’ve been dipping in and out of it as necessary. Well written and no-nonsense advice.
If you’re staring out in running and want to know what to do to improve or just getting bogged down in running jargon and understanding what it means then this is great for dispelling myths and giving sensible hints and tips to move forwards.
I’ve been dipping in and out of it as necessary. Well written and no-nonsense advice.
April 22, 2024
It is very clear to see that the authors of this book have extensive knowledge of running, from their academic backgrounds, careers and also from being experienced runners themselves. I don't think there is anything you'd want to know about running that isn't covered in this book! I am really impressed with the depth of the content.
The level of detail in this book is remarkable. I have been running for over 10 years and still found so much information that I didn't know previously. Everything that the authors write about is backed up by scientific evidence and research, meaning you can trust their advice and learn a lot on the way.
I think that runners of any level can benefit from this book; whether you are just starting out, or have signed up to do an ultra. Highly recommended.
The level of detail in this book is remarkable. I have been running for over 10 years and still found so much information that I didn't know previously. Everything that the authors write about is backed up by scientific evidence and research, meaning you can trust their advice and learn a lot on the way.
I think that runners of any level can benefit from this book; whether you are just starting out, or have signed up to do an ultra. Highly recommended.
April 18, 2024
Very comprehensive book full of detail and good advice the book is geared towards ultra runners but has something useful for all runners whether starting out or very experienced. it has a few illustrations but is mostly text. The font is quite small. There are 19 sections under six key themes for example section V has practical tips regarding kit and footcare. The authors appear well qualified and have extensive running experience and qualifications.
June 2, 2024
Covers every aspect of running that you are likely to need, whatever your level, from nutrition and fitness to kit and devising the right training plan for you.
I particularly like the emphasis on you knowing yourself best and there being no one size fits all to training, recovery and nutrition and the authors share the tools and skills to take control of your running to achieve whatever goals you have.
Another quality Vertebrate publication which I know I will dip into on a regular basis.
I particularly like the emphasis on you knowing yourself best and there being no one size fits all to training, recovery and nutrition and the authors share the tools and skills to take control of your running to achieve whatever goals you have.
Another quality Vertebrate publication which I know I will dip into on a regular basis.
April 18, 2024
This book is EXTENSIVE! But in a good way - there is far more detail and information than I was expecting but it is broken down into small chunks you can actually use in your running (or generally fitness) journey. I feel like I’ve barely scratched the surface and I’ll be picking this up all the time
April 19, 2024
Very well thought out and researched book which covers many different very useful topics for people who are new to the sport, or need a bit of motivation to get back into it. It is a book which will be useful long after your first read, as some topics may become more relevant later in your running journey.
December 8, 2025
Essentially a textbook about running, this is a one-stop shop for everything running-related
April 26, 2024
I like that this book has quite balanced views on things, such as whether gait analysis is really helpful for new runners (something I experienced), or how tracker tools work and limitations. Other running literature can perpetuate ideas that I think aren't always helpful for everyone, and I dont think this book does that. References to studies/evidence are included. This book also includes reference to sex differences, such as women's nutrition needs being different at different points in the menstrual cycle (though for more detailed guidance on that you might need another book). Generally this book includes a lot of useful stuff and is really good to dip into. The topics covered are so many, it's hard to summarise here, but examples are explanations of how the body adapts to training, definitions of different types of runs such as "tempo", detailed guidance on writing your own training plan, strengthening exercises, fueling and hydration, navigation and psychological skills. I think it would have benefitted from an Index at the back, but the contents pages are pretty good. A good resource.
Displaying 1 - 14 of 14 reviews