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Injuries slow millions of runners each year. Running Well provides you the solution to prevent injuries, improve technique, and treat any ailments that occur. Featuring full-color anatomical art, you can pinpoint causes of common injuries and learn how to minimize your risk, so you reach the all important finish line faster and healthier.
Nothing beats the pleasure of running. Unfortunately, many runners are slowed down by injuries that could be avoided through changes in training or technique.
That’s where Running Well comes in. Based on the latest scientific principles, this accessible guide shows you these techniques:
How to minimize the risk of injury and stay healthy
The differences between training and straining
How to strengthen and maintain the primary running muscles
Ways of assessing and improving technique
How to recognize injuries early on and avoid more serious setbacks
And if you do get injured, Running Well will return you to action quickly. Sections devoted to each bodily region detail common symptoms and causes of discomfort. You’ll learn how to treat the injury, know when to seek help, and know how to prevent the problem from reoccurring.
From avoiding overtraining to increasing flexibility, Running Well has everything you need to keep you running all year round so that you sprint—not limp—to the all-important finish line.
Part 1: How to run Chapter 1 Top form
How to assess and improve your running technique Chapter 2 Gearing up and winding down
How to warm up and cool down effectively Chapter 3 Freedom of movement
The lowdown on flexibility and stretching Chapter 4 Down to earth
The importance of what’s on your feet and under them
Part 2: Smarter training Chapter 5 Balancing act
The art and science of training Chapter 6 Smart sessions
How to vary your training sessions Chapter 7 Inner strength
A guide to core stability for runners Chapter 8 Cross purposes
Making cross-training work for you Chapter 9 Food and drink
The role of good nutrition and hydration
Part 3: Damage limitation Chapter 10 Injury time
What to do if you get hurt
The hip and pelvis
The upper leg
The lower leg
The foot and ankle Chapter 11 Back on track
Returning to running after injury, illness, pregnancy – or just a little time off Chapter 12 First aid
Prevention and treatment of common running ailments and annoyances
Sam Murphy is one of the United Kingdom's leading fitness and health experts, contributing to Health and Fitness, Healthy Living, and Financial Times. She is the author of five books, including Run for Life, which has been published in 10 languages.
Murphy is a training consultant to the London Marathon, Nike, and Adidas. She is a regular speaker at conventions and conferences on fitness and health. With over 17 years of experience as a runner, Murphy has raced distances from 3,000 meters to 100 miles and is a 14-time marathon runner.
Murphy lives in Clapton, London, and enjoys running, walking, and camping.
Sarah Connors is a physiotherapist who specializes in running injuries. She is the physiotherapist for the British athletics team. Connors has worked with British athletes since 1993 and attended two Olympic Games. She has been a competitive runner since the age of 11.
Connors is married with three children and enjoys running, skiing, and spending time with her kids.
"A well-written, beautifully illustrated book that manages to find just the right balance between the science and the spirit of running."
Malcolm Balk Runner and Author of Master the Art of Running
"It is absolutely fantastic. I always refer to it and I have recommended it to many."
Jodie Fontenot Owner, RippedBodies Personal Training Houston, Texas