Run Smart: Using Science to Improve Performance and Expose Marathon Running's Greatest Myths

by John Brewer, Greg James (Foreword by)

Overview

Run Smart uses the latest scientific research to show how preparing for, and running, marathons can be made easier, and in doing so challenges many of the myths that surround marathon running. The book will draw on the author's experience as one of the UK's leading sports scientists, his extensive research background in marathon running, and his experience as a marathon runner, to provide credible advice to runners to support their preparation for a marathon. The book will challenge many current concepts, myths, and ideas, and provide science-based alternatives in areas such as training and nutrition that will optimize and ease a runner's preparation for, and completion of, the 26.2 mile distance.

This highly accessible book will use the latest scientific findings to support new runners training for their first marathon and help more experienced athletes improve and train smarter.

Product Details

ISBN-13:	9781472939685
Publisher:	Bloomsbury USA
Publication date:	11/21/2017
Pages:	192
Product dimensions:	6.10(w) x 9.10(h) x 0.60(d)

About the Author

Professor John Brewer is Head of Applied Sports Science at St Mary's University. He is one of the UK's leading sports scientists and marathon specialists, due to his extensive research background in marathon running and his experience as a marathon runner. He is an advisor to the London Marathon, as well as a 17-time runner of the event. He is also employed as a London Marathon celebrity chaperone, assisting media personalities in completing the course. He writes a regular column for Running Fitness and is a popular media commentator on sports science having worked with a number of major sports organizations and teams, including the Football Association, England Football team, Team GB Handball team, and England Cricket team. Brewer is the author of the official London 2012 Olympic Games Track Athletics Training Guide.

Table of Contents

Foreword Greg James 6

Introduction 8

Section 1 The Science of Marathon Running

A Scientific Approach to Marathon Training 12

Marathons - The Challenge to Metabolism 14

What Happens to Your Body When You Run a Marathon - a Mile-by-mile Breakdown 16

Running Speed - Getting the Intensity Right 20

The Science of Warming Up - Getting Ready for Action 22

Heart Rate, Oxygen Uptake and Body Temperature 24

Strides and Impact Forces 26

Pacing and Marathon-running Intensity - How High is Too High? 28

The Marathon and Our Vital Organs 32

Marathon Psychology 34

Marathon Nutrition 36

Marathon Hydration 38

Sleep 40

The Perfect Running Style 42

The Science of Race Tactics and Strategies 44

The Science of Running Kit 48

The Science of Older Running 50

The Science of Male and Female Runners 54

Striving to Improve 58

The Science of Speed Work 60

Survival Science 64

Breathing 66

Running Technology 68

Running at Altitude 70

The Science of Recovery 72

Thermoregulation - or Overheating 74

The Body Clock 76

Section 2 Marathon Training

Starting Out 80

Training Principles 82

Assessing Your Fitness and Running Style 86

Different Training Approaches 88

Coaching and Running with Others 90

Setting an Achievable Target Time 92

Designing a Training Programme 96

Training Zones and Heart Rate Monitors 98

Training Nutrition 100

Training Hydration 102

Warming Up and Warming Down 104

Running in Different Weather Conditions 106

Crass-training 108

Injury Prevention and Listening to Your Body 110

Goat Setting 114

Coping With Illness 116

Overtraining 118

The Final Weeks and Tapering 122

Section 3 Race Preparation and Race Day

Pre-race Planning 128

Watch Out for the Weather 130

The Last Few Hours 132

Race-day Psychology 134

Race-day Nutrition 136

Race-day Hydration 138

Coping With Race Day 140

Race-day Strategy 144

Section 4 Marathon Recovery

When the Marathon is Over 150

Practical Steps for Recovery 152

Section 5 New Challenges

What Next? 156

The Marathon Majors 158

Marathons Made For Scientists 160

Ultra-marathons 162

Section 6 Run Smart Resources

100 Ways to Go 1 Per Cent Faster 168

Basic Training Programme 176

Advanced Training Programme 178

Training Calendar 180

A Brief History of the Marathon 182

Some Useful Tables 184

Marathon Myths

Not Everyone Can Run a Marathon 18

Training is All About Long, Slow Running 18

It's Not OK to be Overtaken 31

Training for a Marathon Takes Over Your Life 31

Marathon Running is All in the Mind 45

Smaller Runners are Faster 47

Marathon Runners Age Quicker 53

You Need a Perfect Running Style 53

Females Cope Better Than Males in Marathons 55

It Takes Six Months to Train for a Marathon 57

You Must Train for Five or Six Days Each Week 61

You Need to Run 40-50 Miles Per Week 62

Marathon Training is Boring 83

If I Get Injured or ill I Will Have to Withdraw From My Marathon 85

If I Can Run 20 miles, I Can Run a Marathon 95

If I Run a Marathon I Will Lose Lots of Weight 95

Marathon Running is Bad For You 111

Heart Rate Monitors Are Essential 113

You Should Not Run More Than Two or Three Marathons a Year 121

Lactic Acid Causes Post-race Soreness 121

Alcohol is Banned 125

Eat as Many Carbs as Possible Before Race Day 125

You Must Use Carbo Gels 142

I Need a Good Start to Get a Good Time 143

Nasal Strips Will Help Me to Breathe 145

A Stitch Means Stopping 146

You Can't Walk and Manage a Good Marathon Time 147

Faster Running Burns More Calories Than Slow Running 147

Taking Salt Cures Cramp 163

You've Run out of Energy When you Hit the Wall 165

About the Author 186

Index 188

Acknowledgements 192

Editorial Reviews

"If you've got a marathon goal in sight, read this book. It's packed with cutting-edge research that could make preparing for and running 26.2 miles easier." - Health and Fitness

"This book covers every, and we mean every, aspect of running a marathon you could ever need to know… Let Professor Brewer ease away your worries, debunk those running myths and set you on the road to marathon success." - Women’s Running

"A scientific guide to marathon running, offering up advice on nutrition and training designed to optimise your preparation for the 26.2- mile endeavour… [the book] breaks down the hardships the journey entails and prevents you from committing time and effort into the wrong areas." - Trail Running

"If you have a thirst for knowledge of all-things-running, this is the book for you." - Outdoor Fitness magazine

"Run Smart is packed with easy-to-understand, expert advice to help you to achieve your personal marathon-running objectives." - Greg James, DJ, Radio 1

"Packed with brilliantly clear, super smart science-based advice… Run Smart is essential reading for anyone looking to run their best and easiest marathon." - Amanda Mealing, Actress and Director

"Professor John Brewer’s sound advice and scientific knowledge of marathon running proved invaluable in helping me achieve new Personal Best." - Sian Williams, News Presenter and Journalist

"Brewer is an authority on sports nutrition and explodes many myths about gels, drinks and dehydration. Overall it is packed with interesting snippets of science that make it perfect for dipping into when lounging on the sofa post-training run." - Athletics Weekly

"Brewer has just published a book in which he seeks to dispel falsehoods about running and explain to beginners of any age how they can improve their technique quickly and easily, especially if training for a marathon." - Tom Ough, Telegraph

"Pick up a copy of Run Smart, which has lots of advice to help you get in shape." - Scotsman

"First time running or want a refresher? Run Smart answers all of your queries on the best way to prepare." - Audible

"Excellent book." - Sir Clive Woodward

"Although this book focuses on marathon running . . . its content is relevant to all distance runners . . . If your appetite is for scientific based advice, this book is for you." - Athletics Weekly

From the Publisher