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The New Rules of Running: Five Steps to Run Faster and Longer for Life
The ultimate guide to injury-free running and racing, from renowned sports medicine specialist Vijay Vad with training schedules designed by coach and 2-time NYC Marathon Champion Tom Fleming Whether you’re learning to run, trying to lower your Personal Record, recovering from injury, or just getting in shape, The New Rules of Running will make you a faster, healthier runner. The only book on running authored by a sports medicine specialist, this informative guide primer on running’s most common injuries, emphasizing prevention and recovery, to get you through the grueling training months unscathed.Essential strengthening exercises, stretches, nutrition, and hydration tips.
236 pages, Kindle Edition
First published April 1, 2014
33 people are currently reading
53 people want to read
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Displaying 1 - 30 of 36 reviews
March 24, 2020
A nice overall read that covers anything from basic exercises to more advanced workouts, stretching etc.
No pseudoscience just good overall advice by an MD
It was a tough read when the author was describing stretches or body weight exercises. The book would have been better off asking the reader to google them.
Definitely no new rules but a lot of good basic advise for any level of runners and athletes.
No pseudoscience just good overall advice by an MD
It was a tough read when the author was describing stretches or body weight exercises. The book would have been better off asking the reader to google them.
Definitely no new rules but a lot of good basic advise for any level of runners and athletes.
April 16, 2014
Nothing "new" here that I could see. It's really written for those who are into half or full marathons, but again the science is not new. The exercises are even the same ones I did in the 1980s during the "every night in the gym" phase of my life.
September 29, 2014
Most of what was in this book isn't new to me as I have read a lot of running books. I did like the format of it though, it read very smoothly. For those who haven't read a lot of running books this is one of the better ones out there!
May 20, 2014
A good and informational book. Would like to own a copy. My favorites were the dieting, stretching, and injuries. Would read again.
September 1, 2016
Dr. Vad's breakdown of the science of running is easy to understand. So far, the first 10-day training phase of the beginner's schedule has been easy to incorporate into real life.
April 28, 2024
Maybe this rules are not new it is worth to repeat them from time to time:
Rule No. 1: There’s No One Way to Run
Rule No. 2: Speed Is Strength in Disguise - this one is new to me
Rule No. 3: You Must Learn to Endure
Rule No. 4: Hydrating and Eating Properly Stimulate Recovery - "Outside of rest, one of the best ways to recover from a long run or a hard workout is to eliminate these bad foods and to eat an anti-inflammatory diet full of fresh fruits (berries, apples, oranges, bananas), vegetables (dark-green leafy vegetables like spinach, broccoli, cauliflower), and omega-3 essential fatty acids (cold-water fish like salmon and tuna, flaxseed, walnuts). Studies have shown that people who eat a lot of fish rich in omega-3s are less likely to develop arthritis later in life. Fish and these nutrient-rich fruits and vegetables help fight inflammation, so that the lower back pain you’re feeling early on in training doesn’t materialize into something bigger that knocks you out of your race altogether.
Rule No. 5: Rest Is Essential for Recovery and Improved Performance
Although author says that there is no evidence that stretching before run helps...:
" To stretch or not to stretch? This is one of the more hotly debated topics in running, and seemingly everyone has an opinion. Should you stretch before you run, or should you simply lace up your shoes and hit the road?
A clinical trial conducted several years ago and sponsored by USA Track & Field examined more than 2,700 runners and found that those who stretched for 3 months prior to running had similar injury rates to those who didn’t stretch at all.
...Still, he says, there remain many advantages to stretching beforehand, especially if the runner is prone to tightness and fatigue. The one thing stretching may be good for prior to running is increasing blood flow,”
Also he gives lots of exercises for stretching and he dedicated several chapters to injuries.
At the end there are chapters how to prepare for half marathon and marathon.
This is my assessment of the book The Five Rules of running by Vijay Vad & Dave Allen according to my 8 criteria:
1. Related to practice - 4 stars
2. It prevails important - 4 stars
3. I agree with the read - 4 stars
4. not difficult to read (as for non-English native) - 4 stars
5. Too long (more than 500 pages) - short and concise (150-200 pages) - 4 stars
6. Boring - every sentence is interesting - 4 stars
7. Learning opportunity - 5 stars
8. Dry and uninspired style of writing - Smooth style with humouristic and fun parts - 3 stars
Total 4 stars
Rule No. 1: There’s No One Way to Run
Rule No. 2: Speed Is Strength in Disguise - this one is new to me
Rule No. 3: You Must Learn to Endure
Rule No. 4: Hydrating and Eating Properly Stimulate Recovery - "Outside of rest, one of the best ways to recover from a long run or a hard workout is to eliminate these bad foods and to eat an anti-inflammatory diet full of fresh fruits (berries, apples, oranges, bananas), vegetables (dark-green leafy vegetables like spinach, broccoli, cauliflower), and omega-3 essential fatty acids (cold-water fish like salmon and tuna, flaxseed, walnuts). Studies have shown that people who eat a lot of fish rich in omega-3s are less likely to develop arthritis later in life. Fish and these nutrient-rich fruits and vegetables help fight inflammation, so that the lower back pain you’re feeling early on in training doesn’t materialize into something bigger that knocks you out of your race altogether.
Rule No. 5: Rest Is Essential for Recovery and Improved Performance
Although author says that there is no evidence that stretching before run helps...:
" To stretch or not to stretch? This is one of the more hotly debated topics in running, and seemingly everyone has an opinion. Should you stretch before you run, or should you simply lace up your shoes and hit the road?
A clinical trial conducted several years ago and sponsored by USA Track & Field examined more than 2,700 runners and found that those who stretched for 3 months prior to running had similar injury rates to those who didn’t stretch at all.
...Still, he says, there remain many advantages to stretching beforehand, especially if the runner is prone to tightness and fatigue. The one thing stretching may be good for prior to running is increasing blood flow,”
Also he gives lots of exercises for stretching and he dedicated several chapters to injuries.
At the end there are chapters how to prepare for half marathon and marathon.
This is my assessment of the book The Five Rules of running by Vijay Vad & Dave Allen according to my 8 criteria:
1. Related to practice - 4 stars
2. It prevails important - 4 stars
3. I agree with the read - 4 stars
4. not difficult to read (as for non-English native) - 4 stars
5. Too long (more than 500 pages) - short and concise (150-200 pages) - 4 stars
6. Boring - every sentence is interesting - 4 stars
7. Learning opportunity - 5 stars
8. Dry and uninspired style of writing - Smooth style with humouristic and fun parts - 3 stars
Total 4 stars
March 14, 2018
An exhaustive (and at times exhausting) book covering all aspects of running from selecting gear, to how to improve your stride, how to train on track and in the gym. Nothing really breakthrough, but comprehensive in its coverage. Very focused on half and full marathons, but I suppose that makes sense as most runners who are dedicated enough to read a book like this are considering some form of road racing. If you are serious about running or have a clear goal with your running, then this could be a useful tool for you.
February 13, 2020
If you're a first time runner, do not read this book! It will dissuade you from running. All it's "scientific findings" were the results of injury and what you're doing to make it happen. I found it hard to take what they suggested as "five steps" as anything helpful and they make it clear you have to be a certain weight to be a fast runner and being overweight you're just going to cause injury. For people who are overweight and look to running as a way to lose weight, avoid this book.
It was unhelpful to me.
It was unhelpful to me.
June 27, 2017
Studies are showing that people who train hard and long at running have death rates similar to couch potatoes, while those who exercise moderately or even lightly are likely to live much longer. We speak with Dr. Vijay Vad about how much exercise is enough and how to make the most of light exercise. Listen here: https://radiohealthjournal.wordpress....
December 4, 2024
Good Book with some good tips. Had a few variations early in the book that I really liked. However I feel like he tried to make it for all and went a few too many directions later in the book. I looked the plans and will pull some ideas for my training, so I would defiantly recommend the read though.
August 16, 2017
This is a good all-around book about running. Especially good for people who want to get into running.
Of particular interest is their concept of the ten-day running cycle, instead of our typical seven day running cycle.
I listened to this as an audiobook and thought it was well read.
Of particular interest is their concept of the ten-day running cycle, instead of our typical seven day running cycle.
I listened to this as an audiobook and thought it was well read.
April 7, 2020
I dont think these are really "new" rules however I found this book helpful as a beginners guide to running. Big take aways are: When in doubt rest and recover, dont increase mileage more than 10% per week and chocolate milk is a good recovery drink ;)
January 31, 2023
I can't speak to how new or valuable it is, but it's a fairly comprehensive and accessible book. The ideal audience seems to be marathoners and half-marathoners, though it would be useful to anyone, particularly those relatively new to the sport..
July 19, 2020
på mange måder en meget fin bog der har mange gode faglige pointer om løb. den er dog ikke egnet som lydbog.
August 6, 2020
New rules if written in the late 90s. Leave exercise prescriptions to the running coaches and experts in PT. Mentioned ultrasounds several times as treatment- again the evidence has evolved.
October 26, 2020
Weirdly focused on injuries. Otherwise, not nearly as useful as anything by Amby Burfoot.
May 11, 2021
Audio book
August 13, 2022
Useful running advice
April 10, 2023
Loads of useful information for all levels of runners
September 4, 2023
Good summary of the basics. Wordy.
October 26, 2023
Could have been a blog post. Even then, I wouldn’t have finished it.
May 14, 2016
Author: Vijay Vad, MD with Dave Allen
Title: The New Rules of Running: Five Steps to Run Faster and Longer for Life
Narrator: Steven Menasche
Publisher: Gildan Media on Dreamscape Audio
Unabridged edition
Length of Production: 6 discs/7 hours: 33 minutes
Year of Publication: 2016
It would be a difficult task to nail down how long humans have had a propensity to run, especially since running is a very natural inclination for most. From the earliest examples of man who ran to or from prey down to a toddler who screams in delight to start running around a property, everyone understands running. For some, the fact of running evolves into a desire to compete in races of all sizes, perhaps most notably the grueling 26.2-mile marathon.
Into the foray of existing running works comes Dr. Vijay Vad’s The New Rules of Running. This effort stands out from the pack as it is written by an expert in sports medicine who has published numerous books about reduction of pain. Partnering with 2-time NYC Marathon Champion Tom Fleming, the listener receives a treasure trove of information to encourage running at all levels from beginner to those who aspire to complete a marathon.
The “new” rules would not impress anyone as startlingly new. Developing each of these rules was worth the listen:
1. There's no one way to run
2. Speed is strength in disguise
3. You must learn to endure
4. Hydrating and eating right stimulate recovery
5. Rest is mandatory for improvement & recovery
The two aspects of this audiobook that make it worth listening to is the development of proper nutrition and the exemplary way the training schedules are laid out. While the presentation is a little staccato to follow, the running disciple would be commended to obtain the actual training schedules readily available on the world wide web and use the printed copy for actual training. It was refreshing to hear such an elaborate plan for exercise, other than running, that would help the disciplined runner become his best. Even those who are not necessarily interested in running for a full or half marathon would enjoy the “Run for weight loss and life program” presented.
Dr. Vad extols the opposite of “carbo loading” for endurance and makes a case for better pre- and post-run nutrition. He cites specific foods in the proper nutrition categories that eliminates the guesswork of good running nutrition. Eating 2-3 servings of fish weekly decreases the likelihood of inflammation, a runner’s curse, and helps to abate arthritis later in life.
The actual narration held my attention throughout the reading. Steven Menashe is an accomplished actor who employs a terrific “guy next door” cadence. This reading style is a little high pitched but moves quickly enough the material to keep it interesting. Certainly, he did his best narrating training schedules such as “Week One: Day 1, 4 miles; Day 2, 3 miles easy, …” but unless the listener is able to write such instructions fairly quickly they essence will be lost forever [Do download the training guide which is easily located through a standard internet search.]
Listen to this audiobook if you are a runner or if you are interested in running. You will be motivated to lace up your shoes and trudge outside to a brand new world.
Title: The New Rules of Running: Five Steps to Run Faster and Longer for Life
Narrator: Steven Menasche
Publisher: Gildan Media on Dreamscape Audio
Unabridged edition
Length of Production: 6 discs/7 hours: 33 minutes
Year of Publication: 2016
It would be a difficult task to nail down how long humans have had a propensity to run, especially since running is a very natural inclination for most. From the earliest examples of man who ran to or from prey down to a toddler who screams in delight to start running around a property, everyone understands running. For some, the fact of running evolves into a desire to compete in races of all sizes, perhaps most notably the grueling 26.2-mile marathon.
Into the foray of existing running works comes Dr. Vijay Vad’s The New Rules of Running. This effort stands out from the pack as it is written by an expert in sports medicine who has published numerous books about reduction of pain. Partnering with 2-time NYC Marathon Champion Tom Fleming, the listener receives a treasure trove of information to encourage running at all levels from beginner to those who aspire to complete a marathon.
The “new” rules would not impress anyone as startlingly new. Developing each of these rules was worth the listen:
1. There's no one way to run
2. Speed is strength in disguise
3. You must learn to endure
4. Hydrating and eating right stimulate recovery
5. Rest is mandatory for improvement & recovery
The two aspects of this audiobook that make it worth listening to is the development of proper nutrition and the exemplary way the training schedules are laid out. While the presentation is a little staccato to follow, the running disciple would be commended to obtain the actual training schedules readily available on the world wide web and use the printed copy for actual training. It was refreshing to hear such an elaborate plan for exercise, other than running, that would help the disciplined runner become his best. Even those who are not necessarily interested in running for a full or half marathon would enjoy the “Run for weight loss and life program” presented.
Dr. Vad extols the opposite of “carbo loading” for endurance and makes a case for better pre- and post-run nutrition. He cites specific foods in the proper nutrition categories that eliminates the guesswork of good running nutrition. Eating 2-3 servings of fish weekly decreases the likelihood of inflammation, a runner’s curse, and helps to abate arthritis later in life.
The actual narration held my attention throughout the reading. Steven Menashe is an accomplished actor who employs a terrific “guy next door” cadence. This reading style is a little high pitched but moves quickly enough the material to keep it interesting. Certainly, he did his best narrating training schedules such as “Week One: Day 1, 4 miles; Day 2, 3 miles easy, …” but unless the listener is able to write such instructions fairly quickly they essence will be lost forever [Do download the training guide which is easily located through a standard internet search.]
Listen to this audiobook if you are a runner or if you are interested in running. You will be motivated to lace up your shoes and trudge outside to a brand new world.
November 7, 2014
Although others didn't like this book, I did. Some really good information. I didn't read it cover to cover though since I am not running right now in my life it would have been torture to read every page. I am considering buying the book to use as a reference when I get back to running in a few months.
December 16, 2015
This is a chatty, user-friendly running book for amateurs. The science and research cited in this book are gleaned from conventional sources, including the standard carb-heavy nutritional advices. It may be helpful to get someone from walking to start jogging, but I doubt it would serve much for regular runners who are actually looking for advices at a higher athletic performance level.
April 17, 2016
There were definitely some good tips in here. My biggest frustration was how the author offered advise without citing sources. Many of his suggestions contradicted other books I've read, and I'd love to see where the author bases his recommendations on. It was also quite repetitive, as many other have stated.
May 11, 2014
Pretty basic stuff.
May 9, 2014
Nothing new. Lots and lots of repetition. It could be the prime example at Department of Redundancy Department. Almost every chapter author mentions avarage pace difference between decades.
May 27, 2014
Nothing in this book is new information. Good for a beginner runner.
June 11, 2014
Good section on runners injury and prevention. I'd caution diabetics on some of the dietary advice (sports drinks).
November 9, 2014
There's nothing revolutionary here but there are some really good training schedules in back.
Displaying 1 - 30 of 36 reviews