Older Yet Faster: The Secret to Running Fast and Injury Free [3 ed.] 9780648772729, 9780648772736, 9780648772705, 9780648772712

Older Yet Faster is a manual for teaching runners how to transition to efficient running and to help them to avoid incur

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Table of contents :
 

Acknowledgements

From Keith

From Heidi

Testimonials

Foreword

About the authors

Keith Bateman, competitor and coach

Heidi Jones, rehabilitation specialist and podiatrist

About this book

Third edition

Who is this book for?

How to use this book

Chapter 1 How poor technique affects your running

1.1 Poor technique is mainly due to over-striding

1.2 How to check if you are over-striding

1.3 Recognising the signs of poor technique

1.4 Run, don’t walk

Chapter 2 Poor technique causes injuries

2.1 Injuries to the feet

2.2 Injuries to the rest of the body

2.3 Dealing with injuries

Chapter 3 Good technique—how it works

3.1 Landing

3.2 Take-off

3.3 Accelerating

Chapter 4 Introducing Keith's Lessons

4.1 Overview of the lessons

4.2 Applying the Lessons

Chapter 5 Lesson One: Landing

Chapter 6 Lesson Two: Take-off

6.1 Before you start

6.2 Using the bounce

6.3 Moving off in good form

6.4 Single-leg start

6.5 Summary

Chapter 7 Lesson Three: Accelerating

7.1 Accelerating by taking off more strongly

7.2 Accelerating by tilting more

7.3 Accelerating by raising the back foot

7.4 Summary

Chapter 8 Lesson Four: Going for a run

8.1 Checking your form

8.2 What should happen during your run

8.3 Running hills

8.4 Summary

Chapter 9 Lesson Five: Keith’s Game Changer

9.1 Preparation

9.2 Finding your balance point

9.3 Summary

Chapter 10 Lesson Six: Maintaining good form

10.1 Ways to check your form during your run

10.2 Other checks and exercises to refine your form

10.3 Summary

Chapter 11 Heidi’s Strengthening Program

11.1 Strengthening your feet

11.2 Strengthening your glutes

Chapter 12 Managing your transition

12.1 Changes to expect

12.2 The stages of the transition

12.3 Main points to look out for in your transition

Chapter 13 Heidi’s rehabilitation exercises

13.1 Transitional soreness

13.2 More serious injuries

Chapter 14 Shoes—what you need to know

14.1 ‘Technology’ in shoes is never beneficial

14.2 Our guide to shoes

14.3 Orthotics

Chapter 15 How to get a hot runner’s body

15.1 Body strength through running

15.2 Things you don’t need to worry about

15.3 How do you spot a good runner?

Chapter 16 Tips and traps

16.1 General training tips

16.2 ‘I am different’, ‘I can’t run because ...’

16.3 Care for your body

16.4 Racing

16.5 Trails

16.6 Don’t neglect side-view video reviews

16.7 Don’t force changes to your cadence

16.8 Don’t sweat about your ‘vertical oscillation’

16.9 Don’t change your foot strike

16.10 Don’t try to ‘fall forwards’

16.11 Don’t just copy others

16.12 Don’t be conned into setting the wrong goals

16.13 Don’t be swayed by sales gimmicks

16.14 Where you might go wrong

Appendix A For coaches—applying the lessons

A.1 Preparation for technique change

A.2 My coaching sessions—overview

A.3 My coaching sessions—details

A.4 Coaching tips for common problems

A.5 Private sessions

A.6 General tips

A.7 Summary

Appendix B For podiatrists—treating runners

B.1 The ‘accepted wisdom’

B.2 Questioning the ‘accepted wisdom’

B.3 What should be taught

B.4 Treating runners better

Appendix C Heidi’s Strengthening Program explained

C.1 How I developed Heidi’s Strengthening Program

C.2 Acknowledgements to my sources

C.3 Heidi’s Strengthening Program under the microscope

Appendix D Summary of OYF Rules

Appendix E Kilometres to miles conversion chart

Commonly used terms

References

List of illustrations

List of exercises

Index

 

Older Yet Faster: The Secret to Running Fast and Injury Free [3 ed.]
 9780648772729, 9780648772736, 9780648772705, 9780648772712

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