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Over 35 and want to win your age group and run injury-free for the next 50 years or even longer? Run for Life lays out a plan to help you run to 100. Traveling the running world from Kenya to Tahiti and Boston to Badwater in search of the keys to super-fit running longevity, Wallack tests new running methods, products, and fitness regimens, and talks to the world's top coaches, athletes, and researchers as he develops a science-backed, time-efficient strategy for long-term running fitness. Featuring 10 extensive ...
Over 35 and want to win your age group and run injury-free for the next 50 years or even longer? Run for Life lays out a plan to help you run to 100. Traveling the running world from Kenya to Tahiti and Boston to Badwater in search of the keys to super-fit running longevity, Wallack tests new running methods, products, and fitness regimens, and talks to the world's top coaches, athletes, and researchers as he develops a science-backed, time-efficient strategy for long-term running fitness. Featuring 10 extensive oral-history interviews with super-fit, all-time greats, such as Frank Shorter, Bill Rodgers, and Dr. Kenneth Cooper, Run for Life brims with ground-breaking innovations, including:· Soft Running: A bio-mechanical overhaul that reduces knee-shock by 50% · A Call to Arms: A cheap, simple handgrip that automatically perfects your form · HGH Strength Training: Fast, high-intensity resistance exercises that stop age-related muscle deflation and build speed, power, balance, and quick-reaction time by jacking up the natural release of human growth hormone · The Ultra Interval: Crazy-hard 20- and 30-second all-out sprints that leave you gasping and cue rapid strength increases that essentially make you younger · High-tech Water Running: New pool tools that are making champion runners faster and safer on land · Barefoot Running: How going shoeless strengthens feet, cuts shock, and adds running longevity · Yoga on the Run: A just-for-runners flexibility/warmup program designed by famed multisport yogi Steve Ilg · And much more!
The Cheat Sheet xvii
Section 1 Run soft 1
1 The Boston Revelation 5
What better way to learn to run soft than in the world's most famous race?
2 The 50% Revelation 13
Learn the form that can cut the shock to your knees by half-in 5 easy drills.
The Basic Rules of Good Form 14
The Kenyan Counterpoint 24
3 Secret Weapon in the Arms Race 26
If you can't keep your arms vertical, the e3 Grips do it for you.
4 The Barefoot Revolution 31
Olympic coaches and a barefoot guru agree: Going shoeless strengthens feet, cuts injuries, and instantly teaches Soft-Running form.
Barefoot Shoes Toe the Line 35
5 Romanov's Controlled Falling 37
You're a "lean" machine with the groundbreaking Pose Method.
Principles of the Pose 40
6 Head for the Hills 45
Trail running is the original Soft Running. Get the most out of it with these tips from top trail stars.
Section 2 Run Strong 59
7 The Fountain-of-Youth Power Workout 61
Rapid-contraction weight lifting ramps up human growth hormone release and armors you against aging.
The Cross Fit Future 66
Section 3 Run Balanced 91
8 When McCaskill Went Straight 93
Superrunner Dan McCaskill was desperate to stop his agonizing pain. Could postural therapy save his career?
9 Stand Tall like a Kindergartener 99
Feel young again with the Symmetry 8-step runners' posture plan.
Section 4 Run fast 115
10 The Ultra Interval 119
Going all-out for 20 or 30 seconds can melt fat, save your joints, stop your V02 max from declining, and increase muscle power and longevity. If you can handle it.
Why High-Intensity Intervals Build Running Longevity 124
11 The Radical "Primal Blueprint" 128
Evolution,says a former top Ironman, dictates that runners do two things that'll shock them: Throw out most carbs and all hard, steady-state running.
Section 5 Run Flexible 141
12 Runners' Stretches 143
Flexibility is the first stage of good form. Get it with these 11 warm-up stretches.
13 Yoga on the Run 149
Warm up with this exclusive High-Performance Yoga for Runners routine from fitness guru Steve Ilg.
Section 6 Run Less, Cross-Train More 167
14 Hop in the Pool with Lornah 169
A challenging, joint-friendly workout and cutting-edge resistance devices make water running perfect for world champs and centenarians alike.
Next: Aqua Power Training 175
15 Ultra Mountain Momma 177
Monster bike climbs + swimming = ultrarunning bliss?
A wild woman says yes.
Standing Bike Intervals 180
Section 7 Run Motivated 191
16 Motivation Case Study #1: Push the Envelope 192
The 135-mile Badwater Ultramarathon was out of my league.
So I signed up.
17 Motivation Case Study #2: Get a Rival 201
How a fast-swimming nurse made a doctor a better runner.
18 Motivation Case Study #3: Shoot for Big Numbers 204
How John Strand became the 100-Marathon Man.
19 Motivation Case Study #4: Take a Running Vacation 210
Head for the exotic, 150-strong Tahiti Marathon.
Funky Races in Far-Out Places 213
20 Motivation Case Study #5: Run with a Purpose 214
Generations of kids become marathoners because of Students Run L.A.
21 Motivation Case Study #6: Join the Ole' Boys (and Girls) Club 217
Old folks roam with the New England 65-Plus Runners Club.
Section 8 Run Repaired 225
22 Quick Fixes for Running's "Big 6" Injuries 227
23 Bionic Body Parts 231
Resurfaced chrome hips are turning formerly debilitated runners back into ultramarathoners.
Metal, Metal, Everywhere 236
Section 9 Run Like a Kenyan 249
24 They've Been to the Mountaintop 250
Kenyans were already great runners. Then an Italian remade them into great marathoners.
25 How to run the Kenyan Way 263
Ten training secrets from the homeland of the world's best endurance runners.
Section 10 Run Trained 275
26 Periodization 276
The tried and true way to ramp up safely for competition.
Lose Weight and Fly 280
The Evil 5th Stage: Overtraining 283
Laszlo's "Second Wind" Race-Day Warm-Up 285
1 The Babe Ruth of the Marathon Bill Rodgers 48
2 Role Model of the Ages Helen Klein 81
3 The Leader of the Pack Frank Shorter 108
4 The Third Man to run the 4-Minute Mile Laszlo Tabori 132
5 The Philosophical Father of the Running Boom Dr. Kenneth Cooper 158
6 The Relentless Pioneer Sally Edwards 183
7 The Fastest Old Ponytailed Dude of All Time John Cahill 220
8 The First Woman to Run the Boston Marathon Bobbi Gibb 237
9 The Historian Tom Osler 267
10 Mr. Versatility Rod Dixon 286
Posted June 25, 2014
I very, very highly recommend this book. I recommend reading it just after Christopher McDougal's "Born to Run" and before any of the many other excellent books on barefoot, minimalist or "soft" running. It's quite readable and entertaining. It has one of the best collections of in-depth interviews with top runners and coaches. Although Roy later co-authored "Barefoot Running Step by Step" with the guru of barefoot running, Ken Bob Saxton, this book has information unique to it on running and training techniques not as well-covered elsewhere in the more than a dozen books that I've read. This book keeps gravitating back to the top of the pile. I'm 67 and very interested in being able to keep running without injury, and maintaining or even improving my health and strength. This book, while not specifically about barefoot or minimalist running in the title, provides exceedingly important information not covered or not covered as well in the more than a dozen well-known books that I have read on barefoot, minimalist, or injury free running. All these other books are good pieces of the complete puzzle of injury free running and improved health. "Run for Life" provides unique information, on how to improve health and strength for runners in their prime as well as for all of us as we age. It provides, in the book, and with further references, illustrated corrective and preventative exercises and techniques not covered as well or at all in other running books. It's coverage of body alignment and posture, the swinging position of arms, hands, and thumbs, and interval training of all types, is unique and among the best I have read. A real keeper. I've given away many copies to my friends.Was this review helpful? Yes NoThank you for your feedback. Report this reviewThank you, this review has been flagged.
Posted December 9, 2009
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Posted January 28, 2011
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Posted January 22, 2011
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