Ready to Run: Unlocking Your Potential to Run Naturally

by Kelly Starrett

Are You Ready to Run?

Is there a bridge from the injury-ridden world of the modern runner to the promised land that barefoot running and Born to Run have led us to believe exists? Can we really live the running life free from injury? Is there an approach designed to unlock all the athletic potential that may be hidden within? Can we run faster, longer, and more efficiently?

In a direct answer to the modern runner’s needs, Dr. Kelly Starrett, author of the bestseller Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance, has focused his revolutionary movement and mobility philosophy on the injury-plagued world of running.

Despite the promises of the growing minimalist-shoe industry and a rush of new ideas on how to transform running technique, more than three out of four runners suffer at least one injury per year. Although we may indeed be “Born to Run,” life in the modern world has trashed and undercut dedicated runners wishing to transform their running. The harsh effects of too much sitting and too much time wearing the wrong shoes has left us shackled to lower back problems, chronic knee injuries, and debilitating foot pain.

In this book, you will learn the 12 standards that will prepare your body for a lifetime of top-performance running. You won’t just be prepared to run in a minimalist shoe–you’ll be Ready to Run, period.

In Ready to Run, you will learn:

• The 12 performance standards you must work toward and develop on an ongoing basis.
• How to tap into all of your running potential and access a fountain of youth for lifelong running.
• How to turn your weaknesses into strengths.
• How to prevent chronic overuse injuries by building powerful injury-prevention habits into your day.
• How to prepare your body for the demands of changing your running shoes and running technique.
• How to treat pain and swelling with cutting-edge modalities and accelerate your recovery.
• How to equip your home mobility gym.
• A set of mobility exercises for restoring optimal function and range of motion to your joints and tissues.
• How to run faster, run farther, and run better.

Genres: Fitness, Health, Nonfiction, Sports, Science, Reference, Bodies

288 pages, Paperback

First published June 3, 2014

Reviews

[John · Rating 5 out of 5]

I've taken this thing completely to heart. The difference in my plantar fasciitis from one Voodoo floss band wrap session on my right foot is insane; left foot still brittle and spikey as heck when I get out of bed. Love the stretches/mobs, zero drops for walking, emphasis on going barefoot, electrolytes, compression gear, never sitting, and think this was life changing. Couldn't care less if non-friends/fam give it a try, but it deserves five stars.

P.S. read the entire thing on my three tube stop long commutes, I think this book is going to heal me up and get me off that tube asap.

[MrsJoseph *grouchy*]

The last time I went on a run I blew out my right hamstring. I've gone through numerous books like Ready to Run since my injury. Not a single book has any information to assist with rehabbing a hamstring strain back into "running shape."

Ready to Run has run back to the library. There are a lot of things in the book but nothing helpful at this moment.

[Anthony Michel · Rating 3 out of 5]

Great infos but the writing is very American with the author bragging for half of the book on how much this book is gonna change your life rather than actually starting the book. It could be much shorter . But like I said the info in it are awesome!

[Viv JM · Rating 4 out of 5]

Lots of very useful information - now to put it into practice!

[Jeff Namadan · Rating 5 out of 5]

As always, K-Star is spot on. Now I just need to commit to what he prescribes. It's only 10 minutes a day, I can find that much time though the real results come from more time. Baby steps (no pigeon feet allowed!)

[Bálint · Rating 5 out of 5]

Absolutely loved this book. After having told by many doctors, physiotherapist, chiropractors, etc. that nothing can be about my knee apart from just "stop running", now I have hope that I can "fix myself". The book offers numerous strechning and mobilizing exercises that one needs to practise daily, but it looks promising. My next order of business now is to reread the whole book and make thorough notes, then build a stretching plan for myself and start doing it. I should see results in a month or so, and very excited about it.

[Emily Hansell · Rating 5 out of 5]

Incredibly educational and eye opening! This will help me in both my careers as a personal trainer and as a runner.

[Hitessh · Rating 3 out of 5]

Okie Dokie,

Maybe this book is Right, But i am the wrong person for it. It teaches , how a seasoned athlete can avoid injuries while running.

there were many good stretches , that were new and good.

If you are already a marathon runner, use it . If you are casual runner, this book will be of little help.

Looking forward to read the author's next book though "Deskbound: Sitting is the new Smoking"

[Bas · Rating 4 out of 5]

Lots of overlap with supple leopard, but some good tests to identify weaknesses with running mechanics.

[Diane · Rating 5 out of 5]

I've read several books about running, all helpful in their own way, but in terms of giving the reader fantastic exercises to increase their mobility, this is the best I have come across. I read the entire book, but one could skip to the back where the author explains his "12 standards" and gives tests the reader can do to determine where he or she does not meet the standards. The last section, section 3, is a series of mobility exercises tied to each standard. You do have to go back and forth a bit to see which exercises are recommended for which standard as the exercises are listed after each standard and the comprehensive list at the end does not exactly cross-reference back to the standards. However, it is also pretty obvious which body part the exercise targets and if you know you are tight or sore or weak there, then that's one you should do. I was amazed how much some of these helped me, even after one session. It's clear that the stretches and flexibility work I've been doing has not been getting deep enough or to the source of the problem in many cases.

I would recommend this book to anyone who runs regularly and has pain or tightness. I also cycle both indoor and outdoor regularly, and many of the exercises would be helpful to cyclists, too. Lots of great ideas on how to do your own hip releases, increase your dorsiflexion, "reset" your hip socket, etc. Plus, the author shows you tools you can use such as foam rollers and Lacross balls, and gives pictures of each tool being used. He does show several "specialized" rollers and balls that are sold online, but gives options for cheaper "home" versions of the same thing.

While following the full program he delineates might take 20 minutes a day, he explains which 2 minute exercises one should do every day for optimum flexibility and pain reduction. These altogether add up to a 10 minute a day program that if done daily will help every runner run more efficiently and with less wear and tear on the joints. Ideally, that will improve one's run. If nothing else, it should prevent being sidelined so often from those nagging, recurring injuries almost every runner experiences.

[Andy O'Neill · Rating 5 out of 5]

L-I-F-E C-H-A-N-G-I-N-G !!

Adhere to 12 standards - some of which are ridiculously easy to implement - and you unleash performance potential that would otherwise have gone completely untapped.

I’m going to buy a hardcover copy for the bookshelf.

Well written with lots of analogies to aid understanding (or to share, un-asked for!, with others). The interjections from TJM make all the points raised relatable to runners or highlight the important of them.

Not just for runners though; everyone can benefit from even a quick scan through the pages of this book, potentially changing their life.

It’s that good.

It’s that important.

[Cindy (BKind2Books) · Rating 4 out of 5]

I was interested in this after reading Built to Move: The Ten Essential Habits to Help You Move Freely and Live Fully, especially as I'm both rehabbing from a June knee surgery and training to walk/run a half-marathon in December. There was much that was a reiteration of the concepts presented in the other book (...hmm, or was that book a restatement of this one? I'm not sure which was published first.)


The book is divided to 4 main sections covering running, 12 standards that tap into running issues, a huge illustrated section on mobilizations to retrain / relax / improve the muscles used in running, and a small section with a few suggestions for common running injuries. I did like that each of the standards contained suggested mobilization(s) to address possible problems - but it was a little frustrating to have to flip back and forth. The author, a physical therapist, suggests that everyone should be able to address the physical issues they have: All human beings should be able to perform basic maintenance on themselves. To this end, his suggestions are for the most part doable with commonly available equipment. And he tells his readers to experiment on what works for them...if it doesn't work, move on and try something else. So it's very flexible and really there seems little downside to giving the suggestions a try. I am not sure that I will go with the minimalist shoes - research shows that nothing, from no shoes to minimalist to heavily cushioned shoes, has had much effect on the overall injury rates of runners. But I do think that the exercises, hydration, compression can all have a positive effect. I will see how the mobilizations and other suggestions work for me. I hope to continue my activity for years to come...as I get older, at least there's fewer competitors. (In the 65-69 group, I'm actually in the top 25 of finishers...of course there's only about 45-50 total in the group. 😂 )

[Sagar Chamoli · Rating 2 out of 5]

Not sure if it was wrong book for right person or vice versa but i couldn't connect with the book for some reason.

The author says there are 12 rules you need to follow. Though few of the rules made sense to me like keep your feet in natural state, wear compression socks, warm up & cool down, hydration, wear flat shoe's etc. But there are certain stretches he said we should try and check how the comfort is, incase fine all is well but not than practice it till you perfect it. I'm not sure if it's scientifically correct or not but for someone like me I didn't find that to be convincing. Maybe this is something I'll take it in person interaction rather than book, but again that's a personal opinion.

I started this book with some different expectations in mind & this was not in line with it. Maybe it's meant for different set of audience but definitely it did not met my requirements.

[Aidan 18 · Rating 5 out of 5]

amazing book for anyone looking to prevent injuries during running. core components are running form, mobility, hydration, and warmup/cooldown. book also provides numerous “physio” like exercises to do in order to loosen knotted muscles. very very useful book. all runners should read. i especially wanted to read it as i want to start training to run an ultra marathon so i better be good with injury prevention.

[Nils · Rating 5 out of 5]

Starrett stellt in diesem Buch zwölf Standards auf, die man erfüllen sollte, damit man dauerhaft schnell, effizient und verletzungsfrei laufen kann. Obwohl ich schon immer Sportler bin, habe ich viel Neues, teilweise Bahnbrechendes, gelernt und werde ab sofort versuchen, die mir noch fehlenden Standards zu erfüllen. Man merkt vom ersten Satz an, dass der Autor wirklich ein enormes Wissen über die Materie besitzt und selbst vieles erlebt und ausprobiert hat, was ihm eine immense Glaubwürdigkeit verleiht.
Ich wünschte, mich hätte schon vor Jahren jemand auf dieses Buch aufmerksam gemacht. Eine absolute Pflichtlektüre für jeden Läufer und fast jeden Sportler!

[Lee Adams · Rating 3 out of 5]

This was a trip down memory lane. (What's up, Matt?) There was a lot in here I've done in the past but have neglected for years as far as between workout maintenance. I guess that's the catch-22 of being injury free for many years. I found myself revisiting some old friends ( the couch stretch and lacrosse ball) while reading this. Good information to follow. Now just to keep it going.

[Shannan · Rating 5 out of 5]

Not one of my usual books, so I’ll be brief. It was a well-written and specific book in which I found many lessons and tips as I get back into running at 50. His stretches, exercises, and suggestions are spot on with preventing the injuries that have sidelined me in the past.

[Grégory Nicouleau · Rating 5 out of 5]

A lot of useful informations in a well-organized book. For all people who thinks it's impossible to run without getting injured or that running isn't for you.

[Joshua Glucksman · Rating 5 out of 5]

my toe shoes are coming in tomorrow. How to move anatomically correct: a physiology and philosophy.

[August · Rating 5 out of 5]

Genuinely inspirational. A user manual / maintenance guide for your muscles. Highly applicable to anything involving movement (walking, hiking, cycling), not specific to running...

[Michele · Rating 5 out of 5]

My review after finishing it in 2024:

Started again, and right when I’m having pain in my knees and feet… 😩 It makes me feel more empowered to address the pain and continue my goal to continue being a distance runner for the rest of my life.

The premise is that “All human beings should be able to perform basic maintenance on themselves”, and it’s not a new shoe that will fix the issue. It’s about asking hard questions like the following, “How well do you run each mile? Do you warm up your systems and tissues before you run? Do you hydrate? Do you cool down? Do you spend the bulk of your day standing, moving, and sitting with an awareness of the quality of your positions and mechanics? Do you counter any lousy movement patterns with an appropriate dose of maintenance work?”

There are 12 standards all runners should be able to meet in order to be seemed Ready To Run. Those are:
1. Neutral feet
2. Flat shoes
3. A supple thoracic spine
4. An efficient squatting technique
5. Hip flexion
6. Hip extension
7. Ankle range of motion
8. Warming up and cooling down
9. Compression
10. No hotspots
11. Hydration
12. Jumping and landing

If you’re the typical runner, these are hard to swallow. I don’t pass almost any of these tests. What rubber doesn’t run without hotspots, especially ones in their 40s or older? It seemed unrealistic to expect all this, but it’s worth a try.

He asks for just 10 minutes a day and gives you all the tools to work towards being ready to run. Am I ready to start this journey? Sounds daunting but the way my body feels these past few days and years, the answer needs to be yes.

——-
My review after my first attempt at reading it in 2023:

I started reading this at the recommendation of a friend and my husband who loves Kelly Starrett. The library only had it as an audiobook at the time, which seemed like might not be the ideal format, and that’s accurate, but it was helpful to hear it. I only listened part way through because they were increasingly talking about exercises I needed to be able to see.

I’ll read it again as a book.

Take home messages so far:
— 80% of runners are sidelined by injury every year and invest a lot of money in things like orthotics, ibuprofen, etc to manage the aches and pains that are a “normal” part of running. But is it normal? Kelly Starrett and his coauthor lay out a plan to run in a healthier manner.
- I know I need to better hydrate and now see that I should be adding electrolytes too, even when I’m not exercising. And warm up and cool down after...
- I'm basically doing it all wrong

[Roozbeh Daneshvar · Rating 2 out of 5]

This is a good book for runners and whoever runs in their workouts. I started following the exercises and I feel that I can see a positive impact (or maybe it is only my imagination). Yet, the content didn't need to be a book and it could have well been a very good web article.

I think the actual content was much less that 288 pages. I had the impression that the authors really wanted to get a full book out of it and they had only 15 pages of materials. They thought to themselves "How can we make it to 300?... Let's repeat every sentence at least nine more times" and of course they were still short of 150 pages. With a lot of not-so-useful anecdotes, not-so-necessary large margins, beautiful but irrelevant photos, large titles and a lot of self-promotions and product placements, they eventually made it to 288 pages.

In general, I was somehow disappointed by a lot of redundancy in this book. The several typos in the text were also indicating that it had needed more work before going in print.

If you run and you are suffering from some discomfort and pain, the exercises in this book might come to your rescue.

[Samuel W. · Rating 4 out of 5]

If your tired of nagging injuries limiting or stopping your runs, then this book will give you a range of methods to attack the underlying issues. Now in my 50's and attempting to referee over 200 soccer games a year, I've had trouble maintaining an injury free season. Working all day in a cubicle was not helping matters. Kelly Starrett has useful information that anyone can implement. And while we all need a day off to heal, his regiment is a daily combo of health tips, exercise tips and self massage tips to maintain the flexibility needed to take that next injury free run, or in my case, step onto the pitch. This is a relatively quick read that should reinvigorate your runs.

[Christieclaireus · Rating 5 out of 5]

This is a must read for anyone who enjoys running or athletics. Reading this turned on a lightbulb in my brain about how to approach running, and really any kind of athletic training, in a healthy way that will provide longevity. I'm not sure I would have the motivation to make some of these changes without injury, but it would be so much better to learn to practice some of the things taught in this book BEFORE injury to hopefully avoid it. Thanks Geoff Finley for sharing, I'm so glad I read it!

[Lowell Paige Bander · Rating 5 out of 5]

"All humans should be able to perform basic maintenance on themselves."

A fantastic book on avoiding running injuries, in a style very similar to Starrett's "Becoming a Supple Leopard." That is, if you incur an injury, it isn't because you need more expensive shoes or you need to stop running -- it's because you are insufficiently mobilized, or have bad motor patterns, or are dehydrated, have shoes with too much heel.

[Mike · Rating 3 out of 5]

I wouldn’t be able to run without Kelly Starrett’s help. But man, this book in Kindle form is almost incomprehensible. The pictures are tiny and you can’t zoom in on them. The language used to describe the mobilizations frequently hinges on CrossFit or PT jargon, leaving this lay reader puzzled about what’s actually going on. You’re much better served by using his videos, or a physical copy of Supple Leopard. Or, perhaps by a physical copy of this book. Disappointed.

[Jessica · Rating 3 out of 5]

I appreciate the assessment tests and concrete methods on how to address deficiencies (even if I roll my eyes at how it was presented at times). Having a specific plan to put into action was worth me picking up a used copy of this for daily reference. Truly though the relevant information could easily have fit into a reasonably-sized article -- as a book it's overinflated, but I guess that's business.

[Bryan Wolters · Rating 2 out of 5]

I bought this book, being a personal trainer, in hopes of finding some more in-depth info on helping my running clients. There was something new here and there, but it mostly felt like I read a stripped down version of Starrett's earlier supple leopard book (which I already own). If your worry is just with running and nothing else, it's a good read. Otherwise, go with the supple leopard.

[Kieran Macgillicuddy · Rating 3 out of 5]

Some useful info but not worth it if you've already read supple leopard

Some useful mobility info and a focus on running rather than crossfit.

Not worth it if you've already read supple leopard.

[Mark · Rating 5 out of 5]

Great Book packed full of information, some old, some new, mostly all useful.