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Run Smart
Run Smart uses the latest scientific research to show how preparing for, and running, marathons can be made easier, and in doing so challenges many of the myths that surround marathon running. The book will draw on the author's experience as one of the UK's leading sports scientists, his extensive research background in marathon running, and his experience as a marathon runner, to provide credible advice to runners to support their preparation for a marathon. The book will challenge many current concepts, myths, and ideas, and provide science-based alternatives in areas such as training and nutrition that will optimize and ease a runner's preparation for, and completion of, the 26.2 mile distance. This highly accessible book will use the latest scientific findings to support new runners training for their first marathon and help more experienced athletes improve and train smarter.
- GenresNonfiction
192 pages, Paperback
Published November 21, 2017
9 people are currently reading
31 people want to read
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Displaying 1 - 10 of 10 reviews
June 7, 2020
This is a tips and tricks book, a book basically telling you small trivia, preparing tipis, training tips and so on about running. Just a pass time read imho. If you have been running for long this is not for you for sure. If you are doing your first 10km this is a book to read :)
February 16, 2022
There was a lot of good advice in this book. I liked how it was arranged. Just small bits and pieces.
Read
July 22, 2023Not a running book I'd recommend. Overly simplistic, seemingly written for a future marathoner who's never spoken to another long-distance runner, never listened to a running podcast, never checked out a runner's blog, etc. etc. Some of the advice seems outdated or bad, like "eating one or two gels during a marathon should be sufficient" (to finish? Sure, probably. To finish at one's best pace, feeling as well as one can, doing as little damage to one's muscles as possible? Not sure any licensed sports dietician worth their salt would recommend the same).
I was hoping to pick up a tip or two, but wish I'd just checked out the training programs in the back and given this one back to the library. I found it interesting that you work up from four active days to five then back to four and three in the taper; I like a mix of conversational pace, tolerable discomfort pace, hills, and fartlek. Now after reading, I'm doubting whether it's smart to follow a training program located in a book with all sorts of other advice I found dubious. (Also the training calendar, described as a "visual guide to the training programs" at week 13 suggests "'back to back' long runs such as 10 miles on day 1, then 10 miles the next" while the written program has one long run of 20-22 miles. Well, which is better? Who should follow which recommendation? This book is not there to tell you. Disappointing.)
I was hoping to pick up a tip or two, but wish I'd just checked out the training programs in the back and given this one back to the library. I found it interesting that you work up from four active days to five then back to four and three in the taper; I like a mix of conversational pace, tolerable discomfort pace, hills, and fartlek. Now after reading, I'm doubting whether it's smart to follow a training program located in a book with all sorts of other advice I found dubious. (Also the training calendar, described as a "visual guide to the training programs" at week 13 suggests "'back to back' long runs such as 10 miles on day 1, then 10 miles the next" while the written program has one long run of 20-22 miles. Well, which is better? Who should follow which recommendation? This book is not there to tell you. Disappointing.)
October 17, 2017
Great book, it's quite similar to "running for fitness" but a more modern version. This is definitely a good book to purchase as I think it's something you'd keep using for reference throughout training. Handy training guides and estimated races times at the back of the book too which are great targets to aim for!
Would recommend to anyone thinking of running.
Would recommend to anyone thinking of running.
August 13, 2018
A decent book for the new marathoner that covers pretty much everything you need. Experienced runners likely won’t enjoy it as much but will still learn a few things. It did get repetitive at times but is an easy book to pick up and read a couple pages then put down.
December 28, 2017
Solid advice for the most part, but pretty basic. Would recommend for someone running their first marathon, but not if you've run one before.
February 14, 2018
Truly awful book. Lots of snipets and no details. Almost any other running book does a better job of preparing you for running. You'd get more from a single copy of runners world
July 27, 2023
Easy to read chapters in bite size chunks. Some repetition and advice that might not suit some runners, but might work for others. Overall, worth a butchers.
January 4, 2024
The marathon distanced continued to vary until 1921 when it was decided that the distance used in London’s 1908 marathon was correct.
Discipline is the underpinning factor of marathon training and a race. Maintaining a steady pace in the first 13.1 which burns carbohydrates more effectively - will see any lost speed compensated for by a fast second half of the marathon. On average runners slowed 30% during the second half of a marathon. The second half of the race mentally and physically is around 16-18 miles. At this stage - avoid slumping forwards - keep your shoulders back, and run tall. Zoning in and out of your body is a good technique to overcome pain. Target full hydration (wee being clear) 1 hour before your race.
Doing the same training run will not improve your marathon speed. Built. Gradually increasing the duration, frequency, and intensity of training will bring great benefit (PG59). Shorter, faster runs, like Parkrun, can help provide the intensity, while gradually incorporating longer runs into your schedule will improve the duration (PG 62). You should aim to do at least a 23-mile training run. Do not focus on a target time, focus on putting the right strategy in place. In the last two weeks start reducing the intensity and distance of your running to around 6 miles. Remember that lower intensity work, over a longer distance can improve endurance. If ever running on a treadmill, raise the steepness to 1% to mitigate the assistance that a treadmill provides you. Around 2 weeks before your marathon, start reducing the distance.
For estimating your time use the following formula. Time of the training run X (26.2) to the power of 1.06. an even simpler method could be to take your half marathon time, double it, and then add 15-20 minutes to include roughly a 1 minute drop off per mile. PG 92 demonstrated the importance of running a consistent speed (a mile every 6.45 minutes if you want to get sub 3 comfortably). You should be targeting a 1.26 half marathon speed for one of the legs, to give you room to run a 1.34m. Ideally, both legs are identical.
PG 168 there is a lot of good advice.
Discipline is the underpinning factor of marathon training and a race. Maintaining a steady pace in the first 13.1 which burns carbohydrates more effectively - will see any lost speed compensated for by a fast second half of the marathon. On average runners slowed 30% during the second half of a marathon. The second half of the race mentally and physically is around 16-18 miles. At this stage - avoid slumping forwards - keep your shoulders back, and run tall. Zoning in and out of your body is a good technique to overcome pain. Target full hydration (wee being clear) 1 hour before your race.
Doing the same training run will not improve your marathon speed. Built. Gradually increasing the duration, frequency, and intensity of training will bring great benefit (PG59). Shorter, faster runs, like Parkrun, can help provide the intensity, while gradually incorporating longer runs into your schedule will improve the duration (PG 62). You should aim to do at least a 23-mile training run. Do not focus on a target time, focus on putting the right strategy in place. In the last two weeks start reducing the intensity and distance of your running to around 6 miles. Remember that lower intensity work, over a longer distance can improve endurance. If ever running on a treadmill, raise the steepness to 1% to mitigate the assistance that a treadmill provides you. Around 2 weeks before your marathon, start reducing the distance.
For estimating your time use the following formula. Time of the training run X (26.2) to the power of 1.06. an even simpler method could be to take your half marathon time, double it, and then add 15-20 minutes to include roughly a 1 minute drop off per mile. PG 92 demonstrated the importance of running a consistent speed (a mile every 6.45 minutes if you want to get sub 3 comfortably). You should be targeting a 1.26 half marathon speed for one of the legs, to give you room to run a 1.34m. Ideally, both legs are identical.
PG 168 there is a lot of good advice.
June 7, 2019
Lots of handy hints and tips that are good for all distances (not just marathons) and levels of experiences/ability!
Displaying 1 - 10 of 10 reviews