5 Running Books Every Runner Should Read

5-running-books-runners-should-read

Whether you are a recreational runner going for your regular 5k runs, in preparation for a marathon or ultra or obstacle course racing you should consider knowing a little bit more about the runner’s body, your runner’s body.

Understanding the basics of how your body works at a muscular, skeletal and cardiovascular levels will enable you not only to get more out of your training, but to understand why running injuries happen and what do to if they happen.

Of course a professional, such as a physiotherapist, can look at injuries better and in more detail, prescribing a suitable treatment. And you should check with a professional when you are injured. Nonetheless you should also have an idea of what’s going on.

Some running injuries happen because of repeated movements, if you understand what movements cause your injuries then you can eliminate or change them and, as a results, get rid of the injury and avoid it in the future.

Furthermore one way to reduce the impact on your joints and tension in your muscles is to uncover a form of running that does just that.

Below you have a list of, what I believe, are the top 5 books you should read if you are a runner, regardless of the distance you run. There are many great running books I’ve read but these are 5 of them that left an impression on me. Keep in mind that this list and the descriptions are subjective, you may find you will discover something else in these books, but it will give you an idea of which book to choose.

I also organised them in an order that, I believe, will transition you to the mechanics of running in a way that will make sense even if you know nothing about anatomy.

Once you start running consistently wear and tear takes place. If you can reduce that then you can run faster, for longer and with less risk of injuries. In short you will run smarter and more aware of your runner’s body, which is what we begin with:

1. The Runner’s Body by Ross Tucker and Jonathan Dugas

This book takes you through everything that happens in the runner’s body. From how muscles work and fire, to the skeletal system and common running injuries, to the cardiovascular system, metabolic system – where they talk about nutrition and hydration, how the nervous system works and the runner’s immune system.

I find this book very detailed and educational. But you needn’t worry if you  don’t know much about mechanics and anatomy. They explain everything in easy to understand terms. Just read through it and you will catch the information that is most valuable to you at that particular time.

Click on the image below to check out The Runner’s Body by Ross Tucker and Jonathan Dugas on Amazon:

2. Running With The Whole Body by Jack Heggie

This book introduces us to the Feldenkrais Method applied to running. It’s a very, very interesting and important book in my opinion. It’s a short book but each chapter has a series of detailed exercises meant to “reset” your nervous system.

In short through these exercises you re-wire or re-educate your body’s movement to be more efficient not only when running but also when walking and moving in general.

The big picture I took from the book is the connection between the upper and lower body through the hip. Understanding how the hips works with the shoulders to get you to run lighter but also faster and reduce aches and pain will be an eye opener for you as it is for every one of my clients.

The reason this book is on the 2nd place is because running is a whole body movement, and, unless you understand that – understand it not only mentally but also physically, in your body – you cannot develop an efficient running form, in my humble opinion. So check out Running With The Whole Body by Jack Heggie clicking on the picture below.

3. Natural Running by Danny Abshire

Natural Running by Danny Abshire introduces us to the three gates: walking gate, running gate and sprinting gate. But also how to examine your own running form, educating the reader on on foot imbalances and the evolution of the running shoe as well as how to choose your running shoes.

What sets the Natural Running book apart from the others is the explanation on foot biomechanics and the three gates. I also liked the way Danny Abshire approaches the more common overuse running injuries.

Then he goes on to detail the physics of running and whole body kinematics.

You will also find a chapter on exercises to help you develop the natural running technique and an 8-week transition plan.

This is also a good book if you want to learn how to transition to barefoot running or minimalist running (with “barefoot shoes”)

All in all a great book to introduce you to the world of running mechanics. Check out Natural Running by Danny Abshire by clicking the picture below.

4. POSE Method of Running by Nicholas Romanov

POSE Method takes you through a step by step technical approach to more efficient running mechanics.

It describes exactly how to place your feet on the ground, what your legs should do afterwards, how to hold your trunk and much more. There are plenty of exercises to help you develop this particular running technique.

Although it emphasizes the mechanics of running it also dedicates a few pages to the  “thinking, seeing and feeling” process, basically the internal aspect of running.

It also takes the reader through the most common running injuries, why they happen, from a POSE Method perspective, and how to adjust your running technique to reduce the risk of it happening again or in the first place.

This technique will also enable you to run barefoot or run minimalist.

There are several elements of the POSE Method we incorporate in our own running mechanics here at the Merisoiu Technique Institute. Check out the POSE Method of Running by Nicholas Romanov below:

5. Chi Running by Danny Dreyer

Chi Running has its roots in the art of T’ai Chi, “based on the centuries-old principle from T’ai Chi that ‘less is more’ “.

The focus here is on breathing and relaxation in general, as it is in T’ai Chi, going “limp”, opening the stride behind you and letting your body flow.

It emphasises the idea of listening to your body and on patience and consistent practice.

It also talks more about the upper body movement. So take book #2 and put it next to Chi Running and you will develop a very efficient upper body movement which will help you on your toughest runs, including hill running.

Chi Running method  will “give you a physical understanding of how to put it all together in a unified movement”. Check out Chi Running by Danny Dreyer clicking the link below:

 

Hope you will take the time to read a few, if not all of these books. I assure you it’s time well spent. These books don’t only teach you about running but about movement, and movement is what you do every single day.

By the way the amazon links are affiliate links. 

Running Technique – What Not To Do With Your Head When Running

running-technique-what-not-do-with-head

Your head weighs about 4 kg, give or take, with all the accessories (i.e. eyes, ears etc). So bobbing the head around is not a great idea for most people (Paula Radcliffe is a different story, it works for some people).

The point is that what you do with your head sends ripples down the body, all the way to the feet. This means the rest of the body has to adapt to what your head it doing. It’s a chain reaction.

Think about it this way, when you balance on a balance beam, if your head stays over your feet you are balanced. When you head goes left your whole body follows, you lost balance. If you manage to get your head back over your feet you might have a chance of re-gaining your balance.

But it’s more than that, it’s not about that kind of balance, that’s only an example, when you run your body has a different state of balance. When you run you “jump” from one foot to the other, you are on one foot at a time. Your muscles, joints, ligaments all have to activate and do their job to keep everything in one piece and going forwards. There are many elements of movement you have unaware of. And your head it an important part of this chain.

Bottom line, the idea is that your head should be nicely balanced at the top of your spine, with your neck relatively straight, don’t tilt your head backwards or forwards, left or right. Just straight.

Yeah but you need to look ahead!! You might think you need to lift your head to look forward or tilt it forwards (chin to chest) to look down. Actually the eyes are independent of the head, they can look up, forward and down without the help of the head. To a certain angle of course, after that head needs to move as well.

Most runners tilt their head backwards, so they can look ahead I suppose (I used to be one of them until recently), putting strain on the back of the neck and cervical vertebrae. Since this is a chain reaction, the tension and strain goes down through the body, ripple effect. While running there is a lot of vibration going through the body, neck and spine as it is, you don’t want your 4 kg pounding on top of your spine, do you?

That being said your head with never stay put, it has to have some movement of course. It’s a balancing act in fact. If you try to stop it you will only tense and strain your neck even more than if you don’t.

Try this when you walk to begin with:

  • keep chin parallel to the ground
  • back of neck straight
  • look forwards – eyes are independent of your head!

Actually, when you get the hang of it, having a straight neck releases that tension at the back of the neck, tension you are probably not aware of….until you straighten your neck. I know I do run faster and easier when I straighten my neck, it’s an instant shift, but you can’t tell you are tensed until you relax.

SUMMARY

DON’T

  1. Tilt head back
  2. Tilt head forward (chin in chest)
  3. Tilt head to the side
  4. Bob your head

DO

  1. Keep chin parallel to the ground
  2. Keep back of neck straight (there will be a natural curve in the spine of course)
  3. Use eyes independent of the head when possible (probably not on tough trail terrain, make sure you see where you step)
  4. Allow for the natural head movement

If you want to run lighter, faster and stronger get your head in the right place. And if you have any questions just leave a comment below.

In the meantime, keep developing your running skills.

Pick Up Your Feet And Run Faster

Have you ever thought about what your feet and legs are doing when you run or even walk? Do you lift your feet off the ground, bending your legs at the knee or do you just drag them just above the ground, shuffling, one after the other?

If you have noticed your running form then you have already changed the way you run. If you haven’t now it’s the time to do so.

Watch the video below for a more detailed explanation, but in summary the reasons you should pick up your feet instead of dragging or shuffling:

Reason #1: You will run faster

Your legs are like pendulums. And like any pendulum, a long pendulum will move slower, a shorter one will move faster.

 

Reason #2: You will run more relaxed, lighter on your feet

If you pick your feet without lifting and leading with the knees you will not use the quads as much, thus you run more relaxed and with less effort. The work is done by your hamstrings and only at the start of the lift, after that your hamstrings should relax.

 

Reason #3: Reduce the risk of injuries

First of all if you drag your feet chances are you will trip or slip at some point. Pick up your feet and you reduce those chances, a lot.

Second if you drag your feet chances are you are landing in ahead of your body (instead of underneath), actively landing (driving your feet forward), heel striking and landing with a stiff leg or ankle. All this, in time, may lead to shin splints, plantar fasciitis, achilles tendonitis and then knee pain and back pain. It’s a chain reaction in fact.

So stop shuffling your legs, dragging them behind you and pick them up and bend your knee.

Remember running is a skill of movement, and art. As with anything you want to create, it will be difficult and uncomfortable at the beginning but once you get the hang of it you won’t run anymore, you will glide.

Check out the video below with this particular technical element and also this article Running Technique – Elements Of Effortless Running – Lower Body: