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Running Science, by Owen Anderson
Download PDF Running Science, by Owen Anderson
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Running boasts millions of enthusiasts worldwide. For those serious runners, Owen Anderson offers the most comprehensive title revealing the hard science behind better performance. His book synthesizes the latest research on topics like physiology, biomechanics, medicine, genetics, biology, psychology, and training and offers prescriptive advice.
- Sales Rank: #527772 in eBooks
- Published on: 2013-07-05
- Released on: 2013-07-12
- Format: Kindle eBook
About the Author
Owen Anderson, PhD, has been a regular contributor to Runner’s World, Shape, Men’s Health, Peak Performance, National Geographic Adventure, and Sports Injury Bulletin. He has written extensively on the topics of running training, strength training for running, sports nutrition, and injury prevention, 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 Chicago, Illinois, and Chemtai Rionotukei, who in 2012 and 2013 has six victories, two course records, and 14 top-four finishes in U.S. road races, including a win at the 2013 Fifth Third River Bank 25K.
Anderson is the race director of the annual Lansing Marathon, Lansing Half Marathon, and Ekiden Relay. In addition, he hosts running camps throughout the U.S., including the Lansing Marathon Running Camp in Thetford Center, Vermont. Anderson is also the CEO of Lansing Moves the World, a nonprofit foundation that coordinates three projects, including an after school program for Lansing children age 9 to 14, a tree planting program in east Africa, and a program for families and children victimized by the recent violence in the Tana River Delta district of Kenya.
Anderson was awarded a National Science Foundation fellowship and completed his PhD at Michigan State University.
Most helpful customer reviews
31 of 32 people found the following review helpful.
Good scientific news to consider in developing your training plan
By Doug Stutz
Lots of good research cited to back training theory purposed. However, the author omits defending the rational behind doing some easy runs. In fact, he attacks easy running as being non-productive to improving racing ability. (unless you are an ultra-marathoner). Also, the risk of becoming injured by following the high intensity training program espoused by the author was not adequately addressed. He does offer some strengthening exercises to help prevent injury, but studies showing their actual effectiveness haven't been done yet. I would be cautious in applying such high relative volumes of high intensity training. For example, the author recommends building to where you do 25% of your weekly mileage at vVO2max pace (roughly the pace you can sustain for a 6-minute race). Plus, he advocates doing addition work at your maximal speed (all-out sprinting). I question whether most individuals could handle such stress successfully for many weeks or seasons, let alone for a lifetime of running and racing. As a coach and competitive runner of many years, I will seek to cautiously interweave some of the principles the author teaches into the workouts I write and follow, but will not ignore the value of easy running in doing so. But overall, this is a best current resource available for learning the science behind training distance runners.
28 of 29 people found the following review helpful.
Good stuff..; For the most part...
By Peter Quigg
I've been holding off on a review for this book. There are some solid parts and some points he leaves out... This is a long one. I think science is both to the benefit and detriment to endurance training.
I agree wholeheartedly with most of his statements in the short term, but have a few serious misgivings about the book and the benefit of science over experience when it comes to developing yourself as a runner in the long term. He does hit on one of the key points in developing an integrated approach to running, which is pure genius and should be integrated by everyone!!!
Pros first:
1) I've always liked Dr. Anderson's style of writing. He's a blast to read and he makes the studies (of which my geeky self has read quite a few) lively instead of the dry, academic tones of the original. I have three of his barely published books in PDF format (lactate lift off, how do I become a better runner and great workouts), so many of the chapters in this book are repeats of what he wrote in those. It's good stuff, regardless, so it is forgiven.
2) The studies he cites are relevant. They make up a large part of the great studies over the past years in the lexicon of endurance study. They teach much. Normally, exercise physiology studies manage to confirm what runners/coaches have been doing for years, but there is now a shift for studies to recommend rather than confirm.
3) The guidance of the chapters and their organization are key. The order is good, but kind of ancillary to the sequence within the chapters.
4) The genius: I love his idea of integrating strength and endurance training is genius. It's a path I've pursued for years, and his addition is yet another way of doing it. It's genius. The addition of strength training is becoming a well established component to good performance. However, it's really hard to get around what you should be doing strength-wise to match with the endurance of that day. You want it to complement, ie you can't do a long run and heavy explosive work in the same session. I am an anal retentive guy, so I don't necessarily like his exercise choices, but that can be worked out!!
5) Sprint Training: This is yet another thing that has been minimalized in endurance. However, at it's core running is a power sport. You have your maximum achievable speed, and then you train to hold a higher percentage of it over longer distances. There are all kinds of benefits to sprint training - far beyond a kick - and Dr. Anderson hits them all.
Cons:
1) My main beef with this is the minimalized volume. This is where science fails. The studies he cites (Costill, etc) show no improvement in VO2 when runners go above 70mpw. In one of the barely published books he goes to Bill Bowerman for a similar statement. Well, there are attributes other than VO2 that are related to mileage. Dr. Joe Vigil (maybe the best coach in the world) draws a correlation between mileage and economy of running. The studies that draw distinctions between the values of intensity and volume usually have runners/endurance athletes going at totally polar paces/efforts. In a scientific study, you should only have one variable that changes. Studies cited by strength and conditioning folks will have a group exercising at 70% of VO2 and another group doing hard intervals. Well, of course the interval group is going to show greater improvement even though they are exercising 1/5 of the time!! Basic logic, folks. One the author cites has runners going at 4 x 30 minutes at threshold every week. The other group does 4 interval sessions a week. The show similar results, but the value accord to thte author is the time invested. I'd be interested to see what happens if you mixed the components...
2) There's a reason it takes 10 years to develop into an elite runner or meet your potential in longer endurance events. The shortcomings of scientific studies are they last 4-12 weeks in length. The studies point to keys, but they can't get past the idea of long term development. Tony Benson and Irv Ray, in their book Run with the Best (which I believe is going for ~$4200 at the moment) have a chart that links accumulated mileage to peak performance over various distances. This is a case where they look to the last 100 years, analyze the number of years and training methods of athletes and come to their conclusions. It can't be studied in a lab (you try to find a lab rat willing to do a 15 year study on this) but anecdotal evidence is dead on.
3) I think experience should guide in development. You can't discount 100+ years of learning from training mistakes and training success based on a 6 week lab study. Experience shows that training at the maximum volume you can handle while still being able to perform the intense sessions will lead to the best development.
I call this progressive periodization. Limits in volume tend to be seasonal. Your volume should climb from cycle to cycle, but also measure the percent of your training that is intense. This should edge up gradually as the season progresses as well as year to year. I really think it's not training volume or hard day intensity that kills, it's the inability to run at a recovery pace or to take the day off to recover if any run is not a recovery run!!
The Lydiard model is constantly misunderstood. Under no condition would Lydiard get away from intensity - tempo runs, sprint drills and fartlek were part of the base period. The shotgun model (as I call it) of trying to incorporate all components in one week has value, but once again there has to be progression in terms of the intensity of the sessions, volume of the cycle and emphasis of the components within the week. They can work, regardless of Dr. Anderson's statements.
I think Dr. Anderson hits the nail on the head where he goes for progression from week to week, etc, within his model. This is nothing new - not even remotely so. Once again, to link it to progressive strength training is where the genius lies.
So, there is a lot of good in this book. There are some serious limitations to lab studies. This is in part to their limits in time. To totally eschew 100+ years of training experience is none too bright, so there needs to be a consolidation of both. Read this, but don't totally drop everything you've been taught/learned over the years. There are some really important ideas here, but once again, don't take this as the sole book on training!!
0 of 0 people found the following review helpful.
Valuable!
By Marcelo Nascimento
This book provides a lot of valuable information. It has sections of exercices that are very nice, and shows many interest things about new researches in running.
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