Chapter
1, The Dynamics of Running, covers movements and muscle
actions during the running gait, giving the reader a better
understanding of why certain areas require specific conditioning in
order to prevent injuries. For instance, the hamstrings contract
forcefully to brake the powerful forward knee lift. This
high-intensity decelerating action places the hamstrings under a high
amount of stress. The anterior tibialis (a shin muscle) is active
throughout most of the gait cycle, firing at the highest sustained
level of activity of any muscle during running. Therefore, the
hamstrings must be strengthened for their braking action, while the
anterior tibialis needs both strength and muscular endurance training.
Chapter 2, Running
Injuries—Causes and Prevention focuses on how injuries occur and
how to avoid them. Sections include risk factors related to the
condition of the runner and risk factors related to running
conditions. With regard to overuse injuries, the problem isn't so much
a case of "overuse" as it is a "lack of preparation for
use." Inadequate strength and poor flexibility create weak, tight
muscles that can pull the body out of alignment. This interference in
running mechanics changes the distribution of forces, overloading
certain areas and increasing the likelihood of injury. For instance,
excessively tight calves or hamstrings can cause misalignment and poor
tracking of the kneecap with the knee becoming painful as a result.
Chapter 3, Running
Performance, explains how performance is measured and how it is
improved with resistance training. Three important determinants of
running performance are maximal oxygen uptake, running economy and
lactate threshold. Resistance training can increase running economy
and lactate threshold by improving running form and muscle fiber
recruitment patterns. By increasing power, stride frequency is
increased, with the foot spending less time on the ground.
Hill-climbing ability and sprinting ability at the end of a race are
also improved with increased power.
Chapter 4, Resistance-Training
Essentials, covers how adaptations occur and the components of
proper training. Adaptations are specific to the nature of the
training. Muscles, muscle actions, joint movements, speed of movement,
and range of motion used in resistance exercises have an effect on the
adaptations that occur. Therefore, it is critical that
resistance-training programs closely match the demands of running so
that training adaptations will effectively transfer into increased
performance and injury avoidance.
Chapter 5, Resistance-Training
Programs, contains the Strength-Training Program For Runners
as well as the Intermediate Program. The Strength-Training
Program for Runners contains exercises that help create a strong
musculoskeletal base, optimally preparing the body for the forces
encountered while running. Optional exercises are included to
customize the program for specific running conditions and specific
injury prevention.
The Intermediate Resistance-Training Program
focuses on continued gains in strength as well as training for power
and muscular endurance. Additionally, the Appendix includes
workout charts for tracking progress, and a guide to convert the
resistance-tubing exercises into weight-room exercises.
Chapter 6, Flexibility
Essentials, covers types of stretches, when to stretch, and the
effect of flexibility on injury risk. Static stretching, active
isolated stretching, and facilitated stretching are all effective,
with the last two employing techniques that relax the target muscles,
thereby increasing the stretch. Recent research suggests that
stretching before running may not be beneficial and may even decrease
running performance. If pre-running stretches are performed, they
should be dynamic rather than static, helping muscles to warm up and
better prepare for running.
Chapter 7, Flexibility
Programs, includes stretches for muscles that are typically tight
in the runner: calf, hamstrings, quadriceps, hip flexors, hip
abductors, hip adductors, low back and chest. Three types of
stretching are described—static, active isolated, and facilitated—giving
the runner a choice in stretching methods. Additionally, a routine for
stretching at work is included.
Chapter 8, Special
Considerations, contains information relevant to novice runners,
women runners, and over-forty runners. For the older runner,
age-related declines in aerobic capacity, strength, power, and
flexibility can reduce running performance and raise the risk of
injury. These declines can be minimized, however, with proper
conditioning. For instance, stride length tends to shorten with age—legs
are moving at the same speed but aren't covering as much distance with
each stride. The causes seem to be decreased hip extension power and
decreased hip flexor range of motion. Therefore, resistance and
flexibility training for these areas can help increase running
performance.
