Science of Running by Chris Napier, PhD

Regular running offers numerous health benefits, improves physical and mental well-being, and reduces the risk of diseases. Despite its advantages, running carries some risks, but knowing the science can help mitigate them.

Believe it, small adjustments in form and incorporating targeted strength training can lead to significant improvements. Optimising data and race-day strategies also make a difference. That’s why the ‘Science of Running’ authors’ knowledge aims to enrich readers’ running experiences and promote a lifetime of pain-free running.

He is co-owner of Restore Physiotherapy, a private practice in Vancouver, Canada, and a Clinical Assistant Professor in the Department of Physical Therapy at the University of British Columbia (UBC). He is a physiotherapist with Athletics Canada, and has worked with Commonwealth, Pan Am, Olympic, and World Championship teams.

As a runner, he earned a silver medal at the Canadian Junior Track & Field Championships in 1996 and a bronze medal at the Canadian University Track & Field Championships in 1997 in the middle distances. Having moved up to the marathon in 2010, he has enjoyed chipping away at his personal best over the years, with the help of his coach and co-author, Jerry Ziak.

Co-creator’s background

His competitive running career began over cross country and on the track, where he specialised in middle distances ranging from 800m to 10,000m. He ran for Auburn University in Alabama, Boise State University in Idaho, and the University of Victoria in British Columbia before settling down at the University of British Columbia. He used this varied experience to self-coach himself over longer distances, ultimately achieving a time of 2:17:24 for the marathon.

This book offers insights into the science of running, regardless of the reader’s ability, motivations, or goals.

Chapter One, titled ‘Running Anatomy,’ explores the physiology of running, helping readers understand the body’s processes and requirements for optimal running.

Chapter Two, ‘Preventing Injury,’ discusses running-related injuries and suggests measures to reduce the risk of injury or recover quickly if injured.

Chapter Three presents Strength Exercises, targeting crucial muscle groups in running, aiming to improve form and running experience for all runners and assisting in the rehabilitation of injured runners.

Chapter Four, ‘How to Train,’ provides comprehensive guidance for effective and safe training, catering to readers’ needs, whether it’s designing personalised plans, preparing for specific events, or following a walk-run program to progress from zero to 5K.

The book delves into the science behind running, including the physiological processes that occur during training and racing. It explains how the body responds to different types of workouts, such as endurance runs, interval training, and tempo runs.

The book discusses various aspects of injury prevention, including proper form, strength training, flexibility, and listening to your body. It also explains common running injuries and how to avoid them.

Recreational running may have protective effects against the development of knee osteoarthritis. Furthermore, research indicates that individuals with existing osteoarthritis may not experience worsened symptoms through running and, in fact, may find improvements in associated symptoms.

According to research findings, static stretching does not effectively reduce the risk of injury and, in some cases, can even lead to decreased performance. It is not beneficial for post-workout recovery but may enhance joint flexibility and promote relaxation. As an alternative, incorporating dynamic stretching, which involves movement, into a general warm-up routine is recommended.

Running actually enhances muscular endurance, so there is no need to prioritise endurance exercises in resistance training. Research indicates that implementing a twice-weekly, heavy resistance-training program for six weeks or more can effectively boost running performance and decrease the risk of injuries.

The belief that adopting a forefoot strike reduces injury risk and enhances running economy is not supported by evidence. While the type of injury might differ based on the foot strike pattern, the overall occurrence of injuries remains comparable between rearfoot and forefoot strikers.

There is no strong evidence to support the idea that any particular type of running shoe can prevent injuries. However, it’s essential for runners to avoid sudden changes in shoe type and monitor their training load to reduce the risk of injury.

• Foreword
• Introduction
• Terminology guide

Strengths

Weaknesses

“The quality and quantity of sleep is the most important recovery factor for any runner – sleep deprivation can impact the performance of distance runners more than some other athletes.”

“Runners are known for having an obsession with numbers, from tracking mileage to recording personal bests, but knowing how to use the data to maximize performance is what makes the difference. Similarly, knowing how your body works allows you to work with it optimally.”

“Running motion requires the body to work like a complex machine, with many functions taking place simultaneously in order to achieve this dynamic action. An understanding of the biomechanics and physiology involved can help you improve your performance and keep yourself safe and injury-free.”

Where to buy

You can buy ‘Science of Running: Analyse your Technique, Prevent Injury, Revolutionize your Training’ on Amazon, where it’s available in paperback, flexibound and Kindle formats.

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