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Running Science

Running Science


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    More than 50 years ago, New Zealand’s Arthur Lydiard started using terms like base training, periodization, and peaking. His U.S. counterpart, Bill Bowerman, brought Lydiard’s term for what until then had been called roadwork, or jogging, to the States. Soon after, the 1970s running boom started, spurred by exercise-advocating research from the growing fields of exercise science and sports medicine and from enthusiasts such as Jim Fixx, author of The Complete Book of Running. One of Bowerman’s former runners at the University of Oregon, Phil Knight, saw to it that those millions of new runners had swoosh-adorning footwear designed specifically for their sport.

    The pace of knowledge enhancement and innovation has, in fact, been so brisk through the years that even highly informed runners could be excused for not keeping up, but no longer. Running Science is a one-of-a-kind resource:
    • An easily comprehended repository of running research
    • A wealth of insights distilled from great sport and exercise scientists, coaches, and runners
    • A do-it-right reference for a host of techniques and tactics
    • An array of the most credible and widely used training principles and programs
    • Perhaps most of all, a celebration of the latest science-based know-how of running, now truly the world’s most popular sport
    Elite running coach Owen Anderson presents this comprehensive work in a compelling way for runners. A PhD and coach himself, Anderson has both a great enthusiasm for sharing what scientific studies offer the running community and a keen sense of what’s really important for today’s informed runners to know.

    Table of Contents

    Prologue: The Quest for Knowledge in Running

    Part I Genetics and Running
    Chapter 1 Running’s Nature-Versus-Nurture Debate
    Chapter 2 Genes That Influence Performance
    Chapter 3 Genetic Differences Between Elite and Nonelite Runners

    Part II Biomechanics of Running
    Chapter 4 The Body While Running
    Chapter 5 Refinement in Running Form
    Chapter 6 Running Surfaces, Shoes, and Orthotics

    Part III Physiological Factors in Running Performance
    Chapter 7 Maximal Aerobic Capacity (VO2max)
    Chapter 8 Running Economy
    Chapter 9 Minimum Velocity for Maximal Aerobic Capacity (vVO2max)
    Chapter 10 Velocity at Lactate Threshold
    Chapter 11 Maximal Running Speed
    Chapter 12 Resistance to Fatigue

    Part IV Training Modes and Methods for Runners
    Chapter 13 General Strength Training
    Chapter 14 Running-Specific Strength Training
    Chapter 15 Hill Training
    Chapter 16 Speed Training
    Chapter 17 Cross-Training
    Chapter 18 Altitude Training

    Part V Training Variables and Systems in Running
    Chapter 19 Volume and Frequency
    Chapter 20 Intensity
    Chapter 21 Recovery
    Chapter 22 Periodization and Block Systems
    Chapter 23 Strength Training for Endurance Runners

    Part VI Optimal Training for Specific Conditioning
    Chapter 24 VO2max Increase
    Chapter 25 Economy Enhancement
    Chapter 26 vVO2max Gain
    Chapter 27 Lactate-Threshold Upgrade
    Chapter 28 Increasing Maximal Running Speed
    Chapter 29 Promoting Resistance to Fatigue

    Part VII Molecular Biological Changes in Running
    Chapter 30 Training Effects at the Molecular Level
    Chapter 31 Training Favoring Molecular Enrichment

    Part VIII Distance-Specific Training
    Chapter 32 Training for 800 Meters
    Chapter 33 Training for 1,500 Meters and the Mile
    Chapter 34 Training for 5Ks
    Chapter 35 Training for 10Ks
    Chapter 36 Training for Half Marathons
    Chapter 37 Training for Marathons
    Chapter 38 Training for Ultramarathons

    Part IX Sports Medicine for Runners
    Chapter 39 Running Injuries and Health Risks
    Chapter 40 Prevention of Running Injuries
    Chapter 41 Health Benefits of Running
    Chapter 42 Health Considerations for Special Running Populations

    Part X Running Nutrition
    Chapter 43 Energy Sources and Fuel Use for Runners
    Chapter 44 Eating for Enhanced Endurance and Speed
    Chapter 45 Fueling Strategies During a Run
    Chapter 46 Weight Control and Body Composition
    Chapter 47 Ergogenic Aids for Running

    Part XI Psychology of Running
    Chapter 48 The Brain and the Experience of Fatigue
    Chapter 49 Psychological Strategies for Improved Performance
    Chapter 50 Addictive Aspects of Running

    Epilogue: The Future of Running
    About the Author

    About the Author

    Owen Anderson, PhD, has been a regular contributor to Runner’s World, Shape, Men’s Health, Peak Performance, National Geographic Adventure, and Sports Injury Bulletin. He has written extensively on the topics of running training, strength training for running, sports nutrition, and injury prevention, and he developed the neural system of training, which diminishes the emphasis on mileage and promotes the use of high-quality running and the progression of running-specific strength training to achieve optimal running fitness.

    Anderson is the founder of Lansing Sports Management, which coaches elite athletes from Kenya and manages their international competitions. He has enjoyed a successful career coaching runners of all levels, including notables such as Benjamin Simatei, the winner of the Park Forest 10-mile race in Chicago, Illinois, and Chemtai Rionotukei, who in 2012 and 2013 has six victories, two course records, and 14 top-four finishes in U.S. road races, including a win at the 2013 Fifth Third River Bank 25K.

    Anderson is the race director of the annual Lansing Marathon, Lansing Half Marathon, and Ekiden Relay. In addition, he hosts running camps throughout the U.S., including the Lansing Marathon Running Camp in Thetford Center, Vermont. Anderson is also the CEO of Lansing Moves the World, a nonprofit foundation that coordinates three projects, including an after school program for Lansing children age 9 to 14, a tree planting program in east Africa, and a program for families and children victimized by the recent violence in the Tana River Delta district of Kenya.

    Anderson was awarded a National Science Foundation fellowship and completed his PhD at Michigan State University.

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