Running Form

Running Form

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    Book

    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.

    Table of Contents

    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

    References
    Index
    About the Author

    Audience

    A guide for serious runners, coaches, and triathletes. Runners who have experienced chronic injuries due to form flaws will appreciate this book.

    About the Author

    Owen Anderson, PhD, has been a regular contributor to Runner’s World, Running Times, Shape, Men’s Health, Peak Performance, National Geographic Adventure, and Sports Injury Bulletin. He is also the author of Running Science, published by Human Kinetics. He has written extensively on the topic of strength training for running, and he developed the neural system of training, which diminishes the emphasis on mileage and promotes the use of high-quality running and the progression of running-specific strength training to achieve optimal running fitness.

    Anderson is the founder of Lansing Sports Management, which coaches elite athletes from Kenya and manages their international competitions. He has enjoyed a successful career coaching runners of all levels, including notables such as Benjamin Simatei, the winner of the Park Forest 10-mile race in Illinois, and Chemtai Rionotukei, who enjoyed six victories, two course records, and 14 top-four finishes in U.S. road races within a two-year span, including a win at the Fifth Third River Bank 25K in 2013.

    Anderson is the race director of the annual Lansing Marathon, Lansing Half Marathon, and Ekiden Relay. In addition, he hosts running camps throughout the United States, including the Lansing Marathon Running Camp in Thetford Center, Vermont. Anderson is the CEO of Lansing Moves the World, a nonprofit foundation that coordinates an after-school program for children ages 9 to 14, a tree planting program in east Africa, and a program for families and children victimized by the violence in the Tana River Delta district of Kenya.

    eBook

    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.

    Table of Contents

    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

    References
    Index
    About the Author

    Audience

    A guide for serious runners, coaches, and triathletes. Runners who have experienced chronic injuries due to form flaws will appreciate this book.

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