“Anything worth doing is worth doing right.” ― Hunter S Thompson
Running is one of the few sports that many people can participate in with meager investment financially or with little to no instruction. Unfortunately because of its accessibility and the inflation of accessible races, “injury rates from running are at an all-time high.” (Mackenzie, Unbreakable Runner). With an uprise of the popularity of running, it has changed the way we think about this sport from passive to assertive and knowledge-driven.
“What’s the best type of shoe? How do I train for a 5K? Why do I feel pain in my heel? Is strength training important?”
It’s best to find these answers from professionals educating and living their lives dedicated to the field of proper movement and other realms of health and wellness in the running world. Listed below are 4 books every runner should have in their running library to prolong a longer shelf life of fewer injuries, improve overall movement patterns, and increase the health of joints and tissues.
1. “Ready To Run” By Kelly Starrett
This book almost reads like a novel and is most famous for its list of 12 Standards of Running. The main ideas of his 12 standards are
- To have a more improved running performance
- Reduce the risk of injury
While most runners find uses of bandaids to fix underlying issues they’re having when they run (new shoes, new socks, quick pain relief methods, icing, etc.) Starrett focuses more on the incidents and habits runners are engaging in (lack of tissue preparation and recovering, footwear knowledge, too much sitting, etc etc). and changing these habits through education and practice.
By doing so runners can produce a better overall pattern of movement and preparation for the sport of running. He lists and explains each standard in forms of chapters throughout the book including ways to implement these standards into a regular running routine. Kelly Starrett is a Physiotherapist and works with athletes from the NFL, NBA, NHL, and MLB. He also is the creator of a huge movement platform The Ready State
2. “The Running Revolution” Nicholas Romanov
A scientist at heart, earning a PhD in Physics, In the late 70’s Dr. Romanov made it his life goal to unlock the mystery of the biomechanics of running and finding the right way to teach it. Unlike other activities, like jumping or hurdling, there was no method to teach others how to run. After spending countless hours watching runners, frame by frame, he realized all runners cycled through 3 forms of movement to which he would later define as: Pose, Fall, and Pull. By using his understanding of physic laws, science, and practice he has developed a learning mechanism, Pose Method, to help teach runners a more efficient way of running.
His book “Running Revolution” goes into great detail on how to understand this method as well as how to practice it by pictures and step by step guides. By understanding the why and how behind efficient running mechanics, it’s easier to comprehend the importance of practicing and perfecting running form and methods. Find out more about Pose method and his book at Pose Method
3. “Unbreakable Runner” By Brian Mackenzie
Brian Mackenzie specializes in the endurance side of running having completed an Ironman, Western States 100 Mile Trail Race, and many other distance races. As the creator of Crossfit Endurance, he married a program for Crossfit or running athletes with a revolutionary training system featuring the aspect of quality vs quantity when it comes to distance running. After studying under Nicholas Romanov and researching other coaches’ theories, Mackenzie began to see that the current use of the 1970’s method of most distance training to be outdated.
“One of the reasons marathoners have been encouraged to run as many miles as they can during training is due to the notion that it can make them impervious to muscle breakdown in long runs and races. “
Mackenzie exchanges these long runs with high-intensity training runs and strength sessions that consistently challenge all the “physiological ingredients of running and the different energy systems including anaerobic and aerobic energy pathways”. Mackenzie’s book outlines a training plan derived from running skill work, mobility practice, and strength training with 5K- Ultramarathon training plans. For more information on this training and his new breathing protocol work check out Brian’s website Power Speed and Endurance website.
4.“Supple Leopard” By Kelly Starrett
“All human beings should be able to perform basic maintenance on themselves” – Kelly Starrett
Supple Leopard is another great book by Dr. Kelly Starrett and a New York Times Bestseller. This book should be in the home of every athlete and on the shelf of every gym. This book is the blueprint for functional movement whether its day to day or movements within fitness or sport. The book is divided into three parts: 1: Theories and principles of movement, 2: Categories of Movement, and 3: Mobilizations of movement.
Part 1 delivers the theory behind being aware of how we move for injury prevention and longevity. Part 2 breaks down how our bodies should move properly through the environment with movements categorized by stabilization demands and importance through hundred’s of step by step photos. Proper form, modifications, and common faults in movements, such as lunging, squatting, and more are discussed and highlighted making the invisible, visible to coaches and athletes.
Part 3 is a library of techniques and methods used to restore tissue health and range of motion back into joints. By identifying the area of restriction or pain, readers can flip to the corresponding mobilization target area and perform the self-prescribed mobilization techniques to restore movement back to the inflicted area. To find out more about his books and explore his programs visit https://thereadystate.com/
All 4 books are available at major retailers or online at the author’s respected sites. These books highlight the importance of education, perception, and practice of movement. Be sure to open up one of their covers before you head out on your next run.
If you are new to running, here’s a great read on 5 Tips for Beginner Runners to Improve Stamina and Performance