Running (Science of Running)

Discover the hard science that will help you run faster, endure for longer, and avoid injury. Science of Running goes further than any other running book to interrogate the muscle groups and bodily systems involved in being an effective runner, and shows how you can apply the insights gained to train for optimal performance.The book examines the running motion of the body, showing what's going on under the skin at every stage, and explains how you can analyse your own running style and re-train your gait to prevent injury and increase efficiency.Clear and detailed CGI artworks demonstrate 30 key exercises targeting strength, flexibility, and recovery - each exercise annotated to reveal the muscle mechanics so you know you're getting it right.The book also explains the science behind your body's energy systems, including aerobic and anaerobic metabolism, hydration, and nutrition, and shows how you can prepare and train to maximise energy storage and conversion.A series of integrated exercise and training programmes, tailored to different abilities, injury risks, and distances - from complete beginners, through 5k, 10k, half marathon and full marathon - bring everything together to help you plan a running regime that's right for you.The human body is a machine designed to run and all machines need a manual. Explore the mechanics and physiologyof each stride and grasp the new sports science that will take you from slow to pro.

After Pilates, running is the most searched-for fitness activity online in the UK and US.Running is the second most popular activity (following walking) worldwide. (Source: latimes.com)A study by the watch company Timex of 1,200 American adults found running to be the most popular type of exercise.6th June is Global Running Day, and Global Running Day 2018 saw more than 282,000 participants in 161 countries get involved, with the Twitter hashtag #globalrunningday trending worldwide on the day.In the UK more than 2 million people go running at least once a week (according to Sport England).In the US, more than 64 million people went jogging or running in 2016. (Source: statista.com)According to the American Heart Association running for a total of 75 minutes a week can prevent cardiovascular diseases.A study by the University of Michigan found that just 12-20 minutes of running three times a week can increase bone density and bone health.Studies suggest that an hour of running may add 7 hours to your life. (Source: The New York Times)It is believed that humans evolved the way we did thanks to our ability to run long distances and chase down animals for food - which is why we have long legs, arched feet, Achilles tendons, and a nuchal ligament to keep our heads still while running, as a few examples. (Source: The Guardian)Getting a running coach is becoming more and more accessible for non-expert and non-professional runners as people seek the benefits of more personalised exercise training. (Source: The Guardian)According to German running expert Urs Weber, "The sport is becoming more and more of a mass phenomenon…Running has just become cool." (Source: ispo.com)The largest age cohort within race runners is the 24-44 age group, with nearly 60% of all race finishers being women. (Source: enertor.com)Treadmills, which have long been far and away the largest selling category of exercise equipment (the treadmill market is five times larger than the exercise bike market), are having a rise in popularity at the moment. There is a host of new high-tech treadmills available allowing people to practise more specific running exercises in the gym or at home. (Source: wellandgood.com)Boutique running classes are on the rise, with "Precision Running" classes currently the most popular group fitness class at international gym company Equinox. (Source: wellandgood.com)Explains the anatomy and physiology of the runner, and how running involves and affects every system in the body - from mental concentration to cardio-respiration.Breaks down the runner's stride, scientifically - showing what's going on under the skin at every stage of the running cycle, and highlighting areas of stress and strain.Anatomises common injuries and provides exercise programmes for both prevention and recovery.Looks at the science behind keeping well hydrated and how best to satisfy your nutritional needs, as training levels increase and in the run up to race day.Takes a top-to-toe approach to 30 key exercises, annotating the muscles, ligaments, and joints involved and showing how to perfect precision in those exercises to optimize their benefits.CGI artworks feature colour coding to highlight how the muscles, ligaments, and joints engage, stretch, and relax in the running gait cycle and for each strength exercise.A "ghosting" visual effect in the CGI artworks shows movement of the body when running, stretching, and performing exercises.Includes bespoke training plans that bring together different types of running sessions and strength exercise programmes - for beginners, 10K-ers, marathon runners and beyond.