Born to Run 2: The Ultimate Training Guide

by Christopher McDougall, Eric Orton

Overview

From the best-selling author and renowned coach duo from Born to Run, a fully illustrated, practical guide to running for everyone from amateurs to seasoned runners, about how to eat, race, and train like the world's best

Whether you're ramping up for a race or recuperating from an injury, Born to Run 2 is a holistic program for runners of every stripe that centers on seven key themes: food, fitness, form, footwear, focus, fun, and family.

The guide contains:

On-the run recipes for race-ready nutrition

Training regimen to help get you in shape and achieve your running goals

Corrective drills to perfect your form

Helpful shoe recommendations

Advice about how to bring more joy into running

Suggestions for finding a running community

Christopher McDougall and Eric Orton bring all the elements together into an integrated action plan—the 90-Day Run Free training schedule—that provides everything you need to prepare for a mile-long fun run or a 100-mile ultramarathon. Full of helpful illustrations and full-color photos of the iconic first Copper Canyons race, Born to Run 2 is the perfect training companion for anyone who wants to get inspired about the sport again and learn the proven techniques to run smoother, lighter, and swifter.

Product Details

ISBN-13:	9781524712341
Publisher:	Knopf Doubleday Publishing Group
Publication date:	12/06/2022
Pages:	272
Sales rank:	55,944
Product dimensions:	7.40(w) x 9.60(h) x 0.90(d)

About the Author

CHRISTOPHER McDOUGALL covered wars in Rwanda and Angola as a foreign correspondent for the Associated Press before writing his best-selling book Born to Run. His fascination with the limits of human potential led to his next works, Running with Sherman and Natural Born Heroes, and his Outside magazine web series, “Art of the Hero.”

ERIC ORTON’s experiences with the Tarahumara and his study of running, human performance, strength, and conditioning have led him to the cutting edge of the sport and made him a go-to for athletes everywhere. The author of The Cool Impossible and former fitness director for the University of Colorado Health Sciences Center, Orton personally trains athletes from recreational racers to elite ultramarathoners. He lives in Jackson Hole, Wyoming.

Table of Contents

Part 1 Born to Run 6

1 The Run Free Feeling 8

2 Chasing Wobbles 18

3 Journey Back to the Beginning-In Ten Minutes 28

3.1 Cabalio's Greatest Secret 35

4 Getting Started 38

5 Pre-Game: Movement Snacks 42

Part 2 The Free Seven 54

6 Food: Your Fork Is Not Your Coach 56

6.1 The Two-Week Test 62

6.2 Aid Station: The Two-Week Test, Callie Style 66

6.3 On the Run Recipes 69

6.4 Aid Station: Check Your Blood 88

6.5 Food: Action Items 91

7 Fitness: Become the Master Mechanic 92

7.1 Leg Strength Tool Kit 96

7.2 Fitness: Action Items 104

8 Form: The Art of Easy 106

8.1 The-Ten Minute Five-Minute Fix 114

8.2 Perfect Running Form Playlist 121

8.3 Form: Action Items 122

9 Focus: Faster, Farther and Forever 124

9.1 Do Gears Really Matter? Well… 128

9.2 Focus Training: Athleticism = Awareness 130

9.3 Focus: Action Items 138

10 Footwear: First, Do No Harm 140

10.1 Building Your Quiver 149

10.2 A Hunter's Guide to Elusive Awesomeness 156

10.3 Aid Station: Your Brain on Bare Feet 160

10.4 Footwear: Action Items 162

11 Fun: If It Feels Like Work, You're Working Too Hard 164

11.1 Time to Scoot 174

11.2 Running with Music 178

11.3 Aid Station: Fun Runs, Amish Style 184

11.4 Fun: Action Items 186

12 Family: Those Who Sweat Together Soar Together 188

12.1 Mastering Your Baby Jogger 196

12.2 Build Your Pack, Santa Mujeres Style 197

12.3 Aid Station: "TO THE PROFESSOR!" 202

12.4 Running with Dogs 204

12.5 Dog Running Best Practices 210

12.6 Family: Action Items 214

13 Final Lesson from the White Horse: Run Free, Caballo 216

Part 3 The 90-Day Run Free Program 224

14 The Plan 226

15 Injuries: Fixing Your Flat Tires 238

The Birth of Born 2 262

Index 266

Photo Credits 270

Editorial Reviews

"A practical guide stressing fundamentals (food, fitness, form, focus, footwear, fun, family), with the emphasis on learning to run well. The text includes a '90-Day Run Free Program' plus numerous diagrams, strength exercises, and plenty of color photos, many featuring diverse, adaptive athletes. This will appeal to new runners and energize those recovering from injuries, as well as older runners and those who have burned out. McDougall is a captivating storyteller and a steadfast advocate who continues to promote the joy of running."
—Booklist

From the Publisher