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Run for Your Life: How to Run, Walk, and Move Without Pain or Injury and Achieve a Sense of Well-Being and Joy
The first running book by a leading pioneering running doctor and athlete, creator of the Air Force's Efficient Running program--the result of more than three decades of study, practice, and science that shows us in clearly illustrated and accessible text how easy it is to run efficiently and injury-free, whether you're in your twenties, sixties, or seventies--for beginning runners and experienced marathoners.
In Run for Your Life, Dr. Mark Cucuzzella explains the simple mechanics of how our bodies have evolved and adapted to run. Despite our natural ability and our human need to run, each year more than half of all runners suffer injuries. Pain and discouragement inevitably follow. Cucuzzella's book outlines the proven, practical techniques to avoid injury and reach the goal of personal fitness and overall health.
His book--the first running book to be written by a professor of medicine with the credibility of the Air Force behind him--gives us a straightforward, easy-to-follow look at the anatomy, biomechanics, nutrition, and/or clinical medicine with clear drawings and black-and-white photographs. The book provides illustrated exercises designed to teach healthy running, along with simple progressions, a weekly/monthly schedule detailing common mistakes, and cautions that allow the reader to tailor the training regime to individual needs and abilities. With an annotated list of videos and other innovative, book-Internet links.
The proceeds from RUN FOR YOUR LIFE will go to support Mark Cucuzzella's community work through his non-profit organization, Eastern Area Health Education Center/Freedoms Run.
In Run for Your Life, Dr. Mark Cucuzzella explains the simple mechanics of how our bodies have evolved and adapted to run. Despite our natural ability and our human need to run, each year more than half of all runners suffer injuries. Pain and discouragement inevitably follow. Cucuzzella's book outlines the proven, practical techniques to avoid injury and reach the goal of personal fitness and overall health.
His book--the first running book to be written by a professor of medicine with the credibility of the Air Force behind him--gives us a straightforward, easy-to-follow look at the anatomy, biomechanics, nutrition, and/or clinical medicine with clear drawings and black-and-white photographs. The book provides illustrated exercises designed to teach healthy running, along with simple progressions, a weekly/monthly schedule detailing common mistakes, and cautions that allow the reader to tailor the training regime to individual needs and abilities. With an annotated list of videos and other innovative, book-Internet links.
The proceeds from RUN FOR YOUR LIFE will go to support Mark Cucuzzella's community work through his non-profit organization, Eastern Area Health Education Center/Freedoms Run.
384 pages, Hardcover
First published September 1, 2018
294 people are currently reading
866 people want to read
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Displaying 1 - 30 of 95 reviews
November 22, 2018
Liked it OK, but I didn't finish thinking I'd return to this at as a reference. A couple of reasons are listed below.
On a purely selfish level, I've been running with Achilles tendenosis for the past five years (i.e., pretty much always in pain). Virtually all of the book seems to be aimed at getting people started (which is certainly valid), with very little--one chapter--on what to do about injuries. Where he goes into some depth on one issue and ignores everything else, saying that you should consult a health care provider. That's my problem: I've consulted provider after provider and they've been pretty much crap in terms of suggesting approaches and regimens that work. I didn't find this book to be useful in suggesting a way forward.
Second, I feel like the author comes of as being overly dogmatic. There's a mix of "do what works for you: if it works keep doing it" and "you're an experiment with a sample size of one," combined with a lot of VERY firmly held opinions (e.g., minimalist shoes). On diet, he details his old habits of earlier days (lots of cereal, apparently :)), when presumably he thought he was doing the right thing, before he saw the light. I'm not arguing that his nutritional--or any other--suggestions are wrong, only that maybe he could present with a bit more humility (i.e., "this is what the evidence suggests is the proper approach"). I remember listening to "Dr. Mark" on the Trail Runner Nation podcast, and that was something that annoyed me about him and some of the other medically-oriented guests.
(Note that my entire review could potentially be colored by previous exposure to Dr. Mark on that podcast, so take all of this with a grain of salt.)
Third, a lot of the book seems taken up with decrying the current state of things (rising levels of obesity, inactivity, poor eating habits, etc.). The problem is, I feel like he's preaching to the choir: chances are that, if you pick up this book, you already agree with him. Tell me what you think I should do to live a healthier life, but I don't need a sales pitch, and can skip the stuff about hearing how we're all going to hell, and here's your handbasket.
On a purely selfish level, I've been running with Achilles tendenosis for the past five years (i.e., pretty much always in pain). Virtually all of the book seems to be aimed at getting people started (which is certainly valid), with very little--one chapter--on what to do about injuries. Where he goes into some depth on one issue and ignores everything else, saying that you should consult a health care provider. That's my problem: I've consulted provider after provider and they've been pretty much crap in terms of suggesting approaches and regimens that work. I didn't find this book to be useful in suggesting a way forward.
Second, I feel like the author comes of as being overly dogmatic. There's a mix of "do what works for you: if it works keep doing it" and "you're an experiment with a sample size of one," combined with a lot of VERY firmly held opinions (e.g., minimalist shoes). On diet, he details his old habits of earlier days (lots of cereal, apparently :)), when presumably he thought he was doing the right thing, before he saw the light. I'm not arguing that his nutritional--or any other--suggestions are wrong, only that maybe he could present with a bit more humility (i.e., "this is what the evidence suggests is the proper approach"). I remember listening to "Dr. Mark" on the Trail Runner Nation podcast, and that was something that annoyed me about him and some of the other medically-oriented guests.
(Note that my entire review could potentially be colored by previous exposure to Dr. Mark on that podcast, so take all of this with a grain of salt.)
Third, a lot of the book seems taken up with decrying the current state of things (rising levels of obesity, inactivity, poor eating habits, etc.). The problem is, I feel like he's preaching to the choir: chances are that, if you pick up this book, you already agree with him. Tell me what you think I should do to live a healthier life, but I don't need a sales pitch, and can skip the stuff about hearing how we're all going to hell, and here's your handbasket.
March 11, 2020
This book came as a recommendation from the "Maffetone Method" facebook group and I am glad that I have read it. It proposes a gentle approach to running with a strong focus on running form. If you look for more concrete training methods or plans then this is the wrong place.
Nothing in the book is absolutely new (breathing, minimalist shoes, burning fat as fuel, injury prevention etc.) However, after doing the drills and learning the cues some new pieces fell into place for me. Probably the body would have found it by itself but guiding it into the right direction speeds up the process. The author also takes away the pressure as it's all about movement and not so much about performance. Add a sprint here and there and that's all it takes if you are not competing.
I was glad that a chapter about walking is included as well because it helps to understand proper movement patterns. Walking can be a good alternative especially when being out with the family.
Part III shifts the focus and puts running into the big picture of health and longevity. There are some interesting stories here with things to think about although it will be up to every reader to accept the conclusions or not.
If you believe in the Maffetone Method or like John Douillard's mindful approach then this book is a nice addition to the library.
4 out of 5 stars
Nothing in the book is absolutely new (breathing, minimalist shoes, burning fat as fuel, injury prevention etc.) However, after doing the drills and learning the cues some new pieces fell into place for me. Probably the body would have found it by itself but guiding it into the right direction speeds up the process. The author also takes away the pressure as it's all about movement and not so much about performance. Add a sprint here and there and that's all it takes if you are not competing.
I was glad that a chapter about walking is included as well because it helps to understand proper movement patterns. Walking can be a good alternative especially when being out with the family.
Part III shifts the focus and puts running into the big picture of health and longevity. There are some interesting stories here with things to think about although it will be up to every reader to accept the conclusions or not.
If you believe in the Maffetone Method or like John Douillard's mindful approach then this book is a nice addition to the library.
4 out of 5 stars
July 13, 2020
I think this book was helpful but I'm going to have to try the techniques slowly. They mostly go against my preferences. For instance he recommends running slow to get faster. I have trouble slowing my pace. He also recommends cutting out most carbs. Considering I eat mostly carbs, I'm not sure this will be possible. I do want to work toward more minimalist shoes.
Overall, I enjoyed the book and I found the drills at the end of each chapter helpful. I would have preferred a more focused book but this book gets into a lot of topics beyond running.
Overall, I enjoyed the book and I found the drills at the end of each chapter helpful. I would have preferred a more focused book but this book gets into a lot of topics beyond running.
August 7, 2023
Pretty solid book on the fundamentals of running. Very thorough and had good stories and experiences. Fairly dense, and the nutrition portion was more of a tirade against carbs that I think was fairly close minded to their potential uses and benefits, but was a good book for what I was looking for.
December 27, 2021
This book is an essential read for all runners, from beginners to five-time marathoners (like myself). I just wish I had read the book before my first marathon. But I have learned a great deal from Dr. Cucuzzella, and this new knowledge should help me a great deal in my next marathon!
January 31, 2020
Too much introduction. It takes forever to get through the accolades to get to the "meat" of the book which is pretty slim.
This fellow is a terrific speaker but not nearly as good a writer. He really believes in Chi running and his system of nutrition but there is not nearly enough of this in the book. Way too many anecdotes. He needs to put in processes and information.
This fellow is a terrific speaker but not nearly as good a writer. He really believes in Chi running and his system of nutrition but there is not nearly enough of this in the book. Way too many anecdotes. He needs to put in processes and information.
dnf
January 21, 2020This book lost all it's credibility in my eyes after it suggested bacon and parmesan cheese as a "healthy option".
November 4, 2022
A worthy project, a bit lectury, I took something from it but I’m probably not the right audience
June 20, 2021
Author, doctor, runner - Mark Cucuzzella writes this Run, Walk, and Move without Pain or Injury book. Not only is he a doctor, M.D., but he is the creator of the U.S. Air Force Academy Efficient Running Program. With many pictures, do and don'ts, "drills" at the end of each chapter, Cucuzzella writes a compelling argument to keep moving. Very well documented statistics and an extensive bibliography at the end, this book is an up to date reason to stay healthy and move. Also, a great read for anyone who wants to start running, but has not been successful. There is also a couple of chapters on nutrition and meals. The only disagreement I had (as a runner for over 30 years) was the argument for minimalist shoes. I think that they work for some, but not others. Great read!
May 6, 2022
Listened to this as an audiobook, and when I was done I purchased a physical copy to use as reference. I loved it. A bit ironic for me that I ended up listening to this in my final week of preparation for the Louisville Marathon, amidst struggling through 2 injuries that destroyed any chance of doing as well as I’d hoped in the race (I survived the race, but didn’t do very well). As I was listening to the book, I identified several things I had done wrong in my most recent training cycle and ways I can improve next go-around.
Was impressed with the author too. Looked him up and he’s no joke. Wish I had him as a personal coach!
Was impressed with the author too. Looked him up and he’s no joke. Wish I had him as a personal coach!
January 24, 2020
If you’re a runner, you owe it to yourself to read this. While it certainly covers some of the technical parts of running, there is a lot of focus on the things that we can often forget about. Check it out.
April 14, 2024
3.75 ⭐️
September 13, 2021
So many fitness books, articles and headlines tout workouts for the all-too-busy consumer who needs to get the maximal amount of calories burned in the shortest amount of time and instantly transform their bloated desk life beer bellies into ass-kicking instagram worthy abs. It's a relief to find a book teaching and promoting a lifelong journey of healthy movement. Being plagued with Planatar Fasciitis I bought this book in a desperate search for hope that I could turn my injury around and return to running the miles that I once did pain free. Since reading the book I've thought very differently about movement, health, and training that has improved both my running and my relationship to exercise.
The author starts out with the very basic improvement one can make on their health by just standing up from their desk throughout the day and not remaining immobile. Then details the proper mechanics of a body in motion and describes how to progress from walking to running. He also adddresses the disturbing number of running injuries faced by athletes today. If running and walking is our most natural form of locomotion why do modern joggers and runners of all types find themselves frustrated with injury? The author outlines how we overuse/misuse the concept of exercise as a 1 hour period of intensity rather then breaking up the day with healthy walking or jogging. He dives into his theory on shoe companies selling 'technology' which presumably improves the foots natural mechanics but in fact inhibits and weakens the arch and tendons of the foot. This in turn causes consumers to look for even more comfortable shoes that are making the feet even weaker.
The author starts out with the very basic improvement one can make on their health by just standing up from their desk throughout the day and not remaining immobile. Then details the proper mechanics of a body in motion and describes how to progress from walking to running. He also adddresses the disturbing number of running injuries faced by athletes today. If running and walking is our most natural form of locomotion why do modern joggers and runners of all types find themselves frustrated with injury? The author outlines how we overuse/misuse the concept of exercise as a 1 hour period of intensity rather then breaking up the day with healthy walking or jogging. He dives into his theory on shoe companies selling 'technology' which presumably improves the foots natural mechanics but in fact inhibits and weakens the arch and tendons of the foot. This in turn causes consumers to look for even more comfortable shoes that are making the feet even weaker.
July 25, 2019
This book was just okay. It was not quite the book I thought it would be in regard to running technique or form; rather, it was more of a book on how to live a healthier life with running being a major cornerstone. Nothing revolutionary here, though some items did give me pause for consideration. Other items I did not agree with and felt like backward thinking, though this numbered in the few. Not exactly a vegan or vegetarian friendly book.
Listened to this on audible as read by the author, which was also just okay. The audio quality differed at times, so you could tell the different recording sessions, and one sounded very poor which is a shame. If this is the book for you, then I'd recommend you get the physical copy due to the type materials presented, not necessarily due to the author or audio issues (though the book comes with an accompanying PDF which is referenced throughout the audio presentation.
Listened to this on audible as read by the author, which was also just okay. The audio quality differed at times, so you could tell the different recording sessions, and one sounded very poor which is a shame. If this is the book for you, then I'd recommend you get the physical copy due to the type materials presented, not necessarily due to the author or audio issues (though the book comes with an accompanying PDF which is referenced throughout the audio presentation.
March 14, 2020
Don't be fooled by the title—this is not just for runners. This book is chock full of information and helpful photos to help anyone at any age, size or fitness level move with ease. Great tips for living healthfully aside from moving too. Dr. Cucuzzella is an unconventional doctor who uses his own experience and passion for helping others to try and make a difference in a world where so many of us are prone to disease and dis-ease. His commitment to reversing that is palpable and his knowledge is staggering. He reinforced much of what I have learned on my own through years of striving for better health and answering my own health dilemmas.
Read
April 10, 2019 Reading this definitely made me more aware of my stride and posture. I appreciate the drills at the end of each chapter. Felt a bit like the author was patting himself on the back for all of his accomplishments at times. We get it, you started a lot of running programs, you're a wonderful doctor, let's move on now. Worth looking at and I could see it being used a reference for drills to try for various injuries. Also, it's good motivation to read this book when training for a race.
January 23, 2022
I ran my 1st 5k in 2013 my late 20s and realized I disnt know much..once I ran a 12k in wrong shoes ugh so I like to read as many running books as possible. I wasn't impressed with this one..he seemed to have a know it all attitude and was turned off when his diet suggested lots of animal foods..maybe I'm biased BC I've been plant based for a year but he could have done more research....was happy to finish this book.
March 2, 2024
The author has been an elite athlete his entire life, which seems to make it difficult for him to relate to normal people. For instance, his slowest marathon (out of 50+ completions) is 3:04, a spectacularly good time that is out of reach for most mortals. As a result, his advice for pacing and nutrition don't align well with his stated target audience of people who are out of shape and can't run even a single mile. He states that everyone can run a 5k race with a few weeks of training, and that if you can run a 5k then you can run a 10k, without breakfast and only sipping a bit of water during the race. Which for him is an easy 40 minute jog, but for beginners is a 2-hr endurance slogfest, the equivalent of him running a fast 20 miles uphill wearing a weighted vest, with no sleep the night before, and it's 90F and 12,000' elevation.
He appears genuinely puzzled as to why so many people are overweight, when all they have to do is hire a coach and a nutritionist, spend a few thousand dollars on blood and lab tests, several thousand more on training equipment and apparel, completely change their diet and eating habits, and then spend a modest 3-4 hours per day running, stretching, foam rolling, cross-training, walking, and doing breathing exercises. It's so simple!
To no one's surprise, he reveals himself as a disciple of Phil Maffetone, and along with the low heart rate training, pushes barefoot running, intermittent fasting, and a low-carb keto diet, with butter and bacon as healthy choices and bananas and mangos to be shunned like poison. After spending multiple chapters reciting the medical names of body parts (e.g. anterior thoracic iliacus tendinous fascia) and the chemicals involved in the Krebs cycle (e.g. Phosphoglyceraldehyde), he cautions against eating foods that include ingredients you can't pronounce.
Making things worse, the generally well-supported and valid advice to exercise more and avoid sedentary behaviour is supplemented by tired conspiracy theories involving Big Pharma, podiatrists, shoe manufacturers, the healthcare system, and food producers, all in cahoots to keep people fat and out of shape in order to sell their products and services. He reserves especially harsh words for "enslaving technology" causing an "epidemic of e-devices", which rot our "screenager"s' brains, causing "nature deficit disorder" and rob us of precious time that could be spent moving outdoors in the cold/heat/rain. But even that hostility pales in comparison to the diatribe against chairs, which are evil incarnate and more deadly than playing in traffic. Instead of sitting, we should stand or squat at all times, and if we must sit down, we should do so directly on the floor. Barefoot, of course.
He appears genuinely puzzled as to why so many people are overweight, when all they have to do is hire a coach and a nutritionist, spend a few thousand dollars on blood and lab tests, several thousand more on training equipment and apparel, completely change their diet and eating habits, and then spend a modest 3-4 hours per day running, stretching, foam rolling, cross-training, walking, and doing breathing exercises. It's so simple!
To no one's surprise, he reveals himself as a disciple of Phil Maffetone, and along with the low heart rate training, pushes barefoot running, intermittent fasting, and a low-carb keto diet, with butter and bacon as healthy choices and bananas and mangos to be shunned like poison. After spending multiple chapters reciting the medical names of body parts (e.g. anterior thoracic iliacus tendinous fascia) and the chemicals involved in the Krebs cycle (e.g. Phosphoglyceraldehyde), he cautions against eating foods that include ingredients you can't pronounce.
Making things worse, the generally well-supported and valid advice to exercise more and avoid sedentary behaviour is supplemented by tired conspiracy theories involving Big Pharma, podiatrists, shoe manufacturers, the healthcare system, and food producers, all in cahoots to keep people fat and out of shape in order to sell their products and services. He reserves especially harsh words for "enslaving technology" causing an "epidemic of e-devices", which rot our "screenager"s' brains, causing "nature deficit disorder" and rob us of precious time that could be spent moving outdoors in the cold/heat/rain. But even that hostility pales in comparison to the diatribe against chairs, which are evil incarnate and more deadly than playing in traffic. Instead of sitting, we should stand or squat at all times, and if we must sit down, we should do so directly on the floor. Barefoot, of course.
November 26, 2019
Why five stars? This is probably the most balanced running-focused book I have read so far. Which, technically, isn't saying much, since I've only ready so many. Still, taking into account ALL of the articles, podcasts, books, etc I've experienced to date, I think this book really does deserve the accolades and more attention from anyone who wants to be a (better, well-informed) runner.
I found this book to be an enjoyable balance between technical aspects of running and common sense, theory and nuts & bolts, with a dose of heart and humility. It not only feels genuine, but I have found it to be a helpful, fairly applicable reference.
Where some other resources fall short is in displaying an over-reliance on the author's own experience and opinions, especially where the author isn't particularly knowledgeable or interested in conveying much outside of a tiny niche/limited worldview. This, on the other hand, is a book by someone with massive credentials, and I don't mean that to describe the letters after his name, although that doesn't hurt, in this case. His personal experience is wide and varied, and he has personally worked with so many people in this realm of running and well-being, and intelligently developed some programs/resources with great results.
This book simply feels like the work of a true expert who legitimately cares about you being a happy, healthy runner.
I found this book to be an enjoyable balance between technical aspects of running and common sense, theory and nuts & bolts, with a dose of heart and humility. It not only feels genuine, but I have found it to be a helpful, fairly applicable reference.
Where some other resources fall short is in displaying an over-reliance on the author's own experience and opinions, especially where the author isn't particularly knowledgeable or interested in conveying much outside of a tiny niche/limited worldview. This, on the other hand, is a book by someone with massive credentials, and I don't mean that to describe the letters after his name, although that doesn't hurt, in this case. His personal experience is wide and varied, and he has personally worked with so many people in this realm of running and well-being, and intelligently developed some programs/resources with great results.
This book simply feels like the work of a true expert who legitimately cares about you being a happy, healthy runner.
May 24, 2020
Great information about proper running form and health! I actually started this book last fall/winter but realized I wouldn't apply any of it unless it was running season (which since I hate cold weather is late spring/summer/early fall for me) except I did read about the benefits of going barefoot, something I've loved to do since I was a kid. As a result of what I read, I started doing many of my at-home exercises in bare feet, including weight lifting and kickboxing. I'm excited to try many of the drills provided at the end of each chapter - they are really technique exercises to help you apply what he talks about in the chapter. I also appreciated the chapters on health and nutrition as his approach to food mirrors much of mine (though I'm still working on decreasing my carb intake). I also changed running shoes and though they still aren't quite what he promotes, they are an improvement on what I used last year and hopefully will avoid the foot pain I developed late in the summer, likely from my shoes impeding my form. If you are a serious runner or simply a casual runner like me, there is definitely plenty of information and tips you can take away from this book. For those wishing to run longer races such as half marathons and marathons, he has training plans as well.
November 17, 2023
I have not read Chi running, pose method, or other natural/barefoot style running books to compare it to, however from my perspective this is a well written and easy to understand and apply book on running healthily.
The recommendation of letting the bottom of your foot be "kissed by the sun" was a definite game changer for me. I notice that when I stop doing it and then correct my technique to reincorporate it that I go faster but feel like I am using less effort.
Same with propelling myself forward while running, rather than bobbing/bouncing up and down - which wastes energy and feels more effortful while also causing more impact and pain than necessary.
I still have to work on getting my cadence over 165 and up to 180 - 200 (I have Born to Run 2 & rock lobster, as well as a metronome app to work on this), but a lot of the info was very easy to do and incorporate into my technique, form, and lifestyle.
Going to knock through a few more books on running and do more research on studies and such, so my rating may change, but for now I highly recommend this for any and all level of runners.
My new and big running goal for 2024 is to run a marathon, and the approximate 56km+ from my current city to the adjacent one where I was born.
The recommendation of letting the bottom of your foot be "kissed by the sun" was a definite game changer for me. I notice that when I stop doing it and then correct my technique to reincorporate it that I go faster but feel like I am using less effort.
Same with propelling myself forward while running, rather than bobbing/bouncing up and down - which wastes energy and feels more effortful while also causing more impact and pain than necessary.
I still have to work on getting my cadence over 165 and up to 180 - 200 (I have Born to Run 2 & rock lobster, as well as a metronome app to work on this), but a lot of the info was very easy to do and incorporate into my technique, form, and lifestyle.
Going to knock through a few more books on running and do more research on studies and such, so my rating may change, but for now I highly recommend this for any and all level of runners.
My new and big running goal for 2024 is to run a marathon, and the approximate 56km+ from my current city to the adjacent one where I was born.
August 31, 2022
Enjoyed this book very much
I used to not like running, especially in my Army Active Duty days, but I strongly believe it was because they made us run and we always had to push ourselves to keep up with that tall 7-foot person who has super long legs.
I've been running on my own, and at my pace. This is more comfortable because I don't have a time limit, I can have ear buds, listen to audiobooks or music and just enjoy a nice hot day breathing and moving my legs, no thinking, no nothing, but simple and fun exercise that is calming and makes me feel better after each run.
So that's the activity: running. But this book places a value to the activity. It makes you aware of why running is important and why your feet are of value and how to make use of them in the proper way to make them last forever without injury.
You don't want to get injured. That dumb. Like I said, I no longer have to keep up with the 7-foot tall runner. It's all up to you. Go slow and steady. Just enjoy the run.
I recommend this book to those who have been running for a little while and want to know more about the activity and how to make it more fun and injury free.
I used to not like running, especially in my Army Active Duty days, but I strongly believe it was because they made us run and we always had to push ourselves to keep up with that tall 7-foot person who has super long legs.
I've been running on my own, and at my pace. This is more comfortable because I don't have a time limit, I can have ear buds, listen to audiobooks or music and just enjoy a nice hot day breathing and moving my legs, no thinking, no nothing, but simple and fun exercise that is calming and makes me feel better after each run.
So that's the activity: running. But this book places a value to the activity. It makes you aware of why running is important and why your feet are of value and how to make use of them in the proper way to make them last forever without injury.
You don't want to get injured. That dumb. Like I said, I no longer have to keep up with the 7-foot tall runner. It's all up to you. Go slow and steady. Just enjoy the run.
I recommend this book to those who have been running for a little while and want to know more about the activity and how to make it more fun and injury free.
November 9, 2018
The title of this book pretty much says it all. Mark Cucuzella is a runner and a medical doctor who owns a running/footwear store that caters to runners of all stripes. His mission is to get people moving without pain, which can mean different things for different people. Walking, jogging, slow jogging, sprinting, marathoning, ultra-marathoning, or just changing positions regularly throughout the day. Sitting is the slow death. He offers a number of exercises throughout his book for feet, hips, and more that runners can use to increase their flexibility, ease of movement and decrease pain. He includes a little bit about diet and nutrition (how to feed your body properly to avoid diabetes and to maintain a high level of energy). There is an extensive resources section that includes training plans, exercises covered throughout the book, links to videos on the book’s website, notes, further reading, and more. There are other books that cover each of the topics he touches on in more depth, but I really like this as a complete package. Motivating!
October 6, 2018
covers a lot of ground [nutrition, injury prevention practices, lots on running form, community health initiatives.........] -- no shortage of strong opinions, but backed up well with evidence and logic.
Brief section at the end on some of his work in trying to improve health, esp. of kids, in his community in Shepherdstown WV, plagued by high obesity rates. I really enjoyed competing a couple years ago in the half-marathon at the Freedom's Run he organizes each Fall, and afterward visiting his Two River Treads running store. I think of it often when consuming coffee or beer from the souvenir mug and glass i brought home from the race.
Dr. Cucuzella would probably be happier if my takeaways were instead to quit overstriding and cut back on carbs, but one step at a time!
Good stuff in here, and he's certainly a convincing ad for his methods -- 30+ years of breaking 3 hours in the marathon every year.
Brief section at the end on some of his work in trying to improve health, esp. of kids, in his community in Shepherdstown WV, plagued by high obesity rates. I really enjoyed competing a couple years ago in the half-marathon at the Freedom's Run he organizes each Fall, and afterward visiting his Two River Treads running store. I think of it often when consuming coffee or beer from the souvenir mug and glass i brought home from the race.
Dr. Cucuzella would probably be happier if my takeaways were instead to quit overstriding and cut back on carbs, but one step at a time!
Good stuff in here, and he's certainly a convincing ad for his methods -- 30+ years of breaking 3 hours in the marathon every year.
December 16, 2018
Lots of good information about running form, shoes, drills, nutrition, etc.
I picked up the book hoping it would help with my hip pain, and the main advice in the book seems to be to slow down. I used to run 30-40 minutes with my heart rate at 140 to 150 bpm. This book says my max heart rate should be 125 bpm and I should try to stay below 100 bpm! I have to jog slower than I walk to keep my heart rate that low, but that's what I'm trying to do now. My hip doesn't hurt as bad as it used to...I hope the pain will go away completely if I stick to this slow pace. (Theoretically, I will be able to gradually increase the pace and maintain the same low heart rate as my body adjusts. We'll see.)
One thing that bothered me is the book says to quit worrying about salt intake. I just read another article yesterday blaming high salt intake for many modern health problems! Why do we keep getting conflicting advice on salt, fat, alcohol, seemingly all aspects of nutrition?
I picked up the book hoping it would help with my hip pain, and the main advice in the book seems to be to slow down. I used to run 30-40 minutes with my heart rate at 140 to 150 bpm. This book says my max heart rate should be 125 bpm and I should try to stay below 100 bpm! I have to jog slower than I walk to keep my heart rate that low, but that's what I'm trying to do now. My hip doesn't hurt as bad as it used to...I hope the pain will go away completely if I stick to this slow pace. (Theoretically, I will be able to gradually increase the pace and maintain the same low heart rate as my body adjusts. We'll see.)
One thing that bothered me is the book says to quit worrying about salt intake. I just read another article yesterday blaming high salt intake for many modern health problems! Why do we keep getting conflicting advice on salt, fat, alcohol, seemingly all aspects of nutrition?
January 9, 2019
The question is how to run pain- and injury-free and the answer, in reading this book, is very complicated. After repeated injury, doctor and running shoe store owner Mark Cucuzzella found approaches that work for him, but what he's gone through to avoid injury as a marathon runner and continues to do on a daily basis to stay healthy is enough to overwhelm all but the most serious runners. This book goes into extensive detail about running physiology and I think would be a helpful resource for physical therapists, sports medicine doctors, and competitive runners who want more detailed information and potential exercises/drills particularly related to stability and strength. I will definitely benefit from some of the drills described in the book. I do not think this is a good resource for casual runners or those new to running as it risks scaring people away from running before they even start.
June 22, 2021
4.5 stars. Although I’ve been running for quite awhile, I still consider myself an amateur with a lot to learn. And like most runners, I’ve had my share of injuries. What I liked about this book is that the author is not only a runner himself, but also a doctor. His claims were backed up by extensive research and the book includes a hefty list of resources for those wanting to learn more about different topics discussed in the book. Cucuzzella’s arguments make a lot of sense, he includes multiple pictures and drills, and I found his advice to run at a slower pace very interesting. The one idea I didn’t agree with was his advice on nutrition. He advocates for a low carb, high fat diet. Every low carb diet I’ve tried has left me feeling lethargic and miserable. I believe that although humans share many of the same characteristics, everyone needs to experiment and figure out what works for them. A great resource for anyone looking to start running or minimize injuries.
April 2, 2020
A good read even if you don't want to run!
The author focuses on how movement should be fun, and touts an approach to moving with moderate intensity and a relaxed demeanor. The idea is that it is more enjoyable, easier to stick with, and supports health (rather than fitness at the cost of health). As a martial artists/hiker/mountaineer/cyclist/etc, I see this mindset as widely applicable and realistic.
Having tried running in the past, this book also helped me make sense of why it didn't work out. Too much, too fast left me injury ridden, and frankly, broken-hearted that I couldn't keep going. I didn't intend to start running when I purchased this book, I mostly sensed it would be well-rounded enough to improve myself for other activities I enjoy, but now I think I'll give it a try. Slowly this time!
The author focuses on how movement should be fun, and touts an approach to moving with moderate intensity and a relaxed demeanor. The idea is that it is more enjoyable, easier to stick with, and supports health (rather than fitness at the cost of health). As a martial artists/hiker/mountaineer/cyclist/etc, I see this mindset as widely applicable and realistic.
Having tried running in the past, this book also helped me make sense of why it didn't work out. Too much, too fast left me injury ridden, and frankly, broken-hearted that I couldn't keep going. I didn't intend to start running when I purchased this book, I mostly sensed it would be well-rounded enough to improve myself for other activities I enjoy, but now I think I'll give it a try. Slowly this time!
March 14, 2019
I've always hated running. Apparently I've been doing it wrong. The author actually makes it seem possible to enjoy it.
I like how he starts where you are - sitting - and recommends a slow approach, literally (re-)learn how to walk before you run. I like how he admits it could take years to be able to run long distances, to take it slow and listen to your body.
I really like how he explained in detail the bio-mechanics of running, how your foot is designed to work, as well as how the body processes/uses sugar and fat as fuel. I appreciate authors not dumbing things down or glossing over the why with "just trust me".
This book isn't just about running (though he is somewhat evangelical on that subject) but more of a handbook on holistic healthy living.
I like how he starts where you are - sitting - and recommends a slow approach, literally (re-)learn how to walk before you run. I like how he admits it could take years to be able to run long distances, to take it slow and listen to your body.
I really like how he explained in detail the bio-mechanics of running, how your foot is designed to work, as well as how the body processes/uses sugar and fat as fuel. I appreciate authors not dumbing things down or glossing over the why with "just trust me".
This book isn't just about running (though he is somewhat evangelical on that subject) but more of a handbook on holistic healthy living.
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