Running Form PDF
How to Run Faster and Prevent Injury
For many runners, running technique is an afterthought—one they don’t think about until an injury or plateau keeps them from achieving their goals. Running Form underscores the importance of proper form and shows you how to elevate your performance to the greatest possible extent with the smallest risk of injury.
Owen Anderson, PhD, is a coach to elite runners from around the globe. In Running Form, he describes the common problem of runners moving on “square wheels” by braking with each step, adopting inefficient stances, or risking injury with excessive ground impact. He pinpoints the components of good form—foot-strike, shin and shank angle, stance time, cadence, body lean, and posture—to help you understand where you can make small changes that offer significant improvements.
Then, using a basic video camera or smartphone, you can analyze your own form and apply specific drills and exercises to correct any deficiencies. Numerous photos incorporate lines and arrows to help you clearly identify the appropriate angles and movements of sound technique. No expensive software or biomechanics degree is required to learn how to run faster and with more efficiency and to significantly reduce your risk of injury.
Get rid of those running patterns that hurt performance and destroy running economy. Running Form gives you the knowledge to perfect your running form so you can train consistently and improve with each stride.
Introduction. The Importance of Form
Part I. Why Form Matters
Chapter 1. Traditional Views on Form
Chapter 2. Comparing Ordinary and Elite Runners
Chapter 3. The Elements of Form
Chapter 4. How Form Can Enhance Performance and Prevent Injury
Part II. Assessing and Improving Form
Chapter 5. Assessing Form
Chapter 6. Improving Foot-Strike Patterns
Chapter 7. Upgrading Shank Angle
Chapter 8. Shortening Stance Time and Increasing Cadence
Chapter 9. Improving Body Lean
Chapter 10. Promoting Positive Posture
Chapter 11. Putting It All Together
Part III. Form Factors for Running Success
Chapter 12. Running Shoes
Chapter 13. Performance, Gender, and Age-Based Differences in Form
Chapter 14. Running-Specific Strength Training
Chapter 15. Integrating Form Work Into Your Seasonal Training
About the Author