Khoa Học Về Chạy Bộ - Phân Tích Kỹ Thuật, Phòng Ngừa Chấn Thương, Đổi Mới Cách Tập Luyện

by Chris Napier, Nguyễn Kiến Quốc (Translator)

Khoa Học Về Chạy Bộ - Phân Tích Kỹ Thuật, Phòng Ngừa Chấn Thương, Đổi Mới Cách Tập Luyện

Khoa học về chạy bộ sẽ trang bị cho bạn nền tảng khoa học vững chắc để chạy nhanh hơn, tăng sức bền và tránh chấn thương.

Dù là người mới chạy bộ hay đã chạy lâu năm, dù đặt mục tiêu là chạy bộ rèn luyện thường ngày hay chạy đua trong giải, bàn đều sẽ thu hoạch được những kiến thức bổ ích từ cuốn sách này. Không chỉ là những thông tin về giải phẫu và sinh lý học cơ thể liên quan đến môn chạy bộ, cuốn sách còn bao gồm các bài tập sức mạnh, động tác tập bổ trợ, các chương trình luyện tập cho người chạy với khả năng và cự ly mục tiêu khác

Những hướng dẫn chi tiết, khoa học từ cẩm nang này sẽ là bước khởi động cho hành trình chạy bộ vươn tới những đỉnh cao mới của bạn!

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

224 pages, Hardcover

First published February 1, 2020

Reviews

[Jana Viktoria · Rating 4 out of 5]

A very good book for anyone interested in running and ready to get a little nerdy.

No, this is not for the couch to 5k person (as those will most likely not care about anatomy at all, is likely not to be affected by injuries yet, and hell... rather be into zumba than doming - no judgement here ! Zumba is hard... And I suck at it...).

You need to be a bit of a nerd to voluntarily go through all the explanations of muscle fibers and tendons, and to really enjoy the graphics.

But if you are? The graphics are awesome. It actually is one of the best anatomy books I read (and I used to study medicine?! ) - and I love the explanations on the lifts (aka strength training for runners) - and doming is a thing indeed.

So for the intermediate/advanced runner, I feel this is a book to have around. Go through it once in a while, especially when you try to self-diagnose pain or look for some targeted strengthening exercise (the more if those days PTs are not available due to covid19)... or just browse through the training plans for some fun workouts (while I am on a different plan, I love the idea of combining hills with tempo runs ... and the like... I will give those a try!)

I would say, yep, if you are a bit more into running: this is a must have.

(Four stars only because the text parts e.g. on nutrition and recovery are rather basic and short, plus what do they mean by activation?! Read front to back but found no clear explanation...)

[Lukas Vermeer · Rating 4 out of 5]

Good scientific overview of the biomechanics of running. Lots of practical advice. Surprisingly easy to read.

[Sylvain Bérubé · Rating 5 out of 5]

Les illustrations des différents muscles sont particulièrement réussies, puis la partie «comment s'entraîner» est ce que j'ai pu lire de plus efficace (concis et complet) sur le sujet.

[Erick Corona · Rating 4 out of 5]

A small, graphical and comprehensive book on how to run better, and how to train effectively at any level.

I didn't like that the author considers heel strike normal. I wouldn't run with heel strike barefoot on a trail. I think forefoot strike is the most natural, though it requires training.

[Jorn Hermans · Rating 5 out of 5]

+1 respectpunt voor de prachtige lay-out, mijn visuele cortex is tevreden.

Dit boek bestaat uit 4 delen:
- de anatomie van lopen
- het voorkomen van blessures
- ondersteunende krachttrainingen
- alles omtrent looptrainingen en races

Ik moet toegeven dat het deel over anatomie nogal zware lectuur is (zelfs voor (bio)wetenschappers), maar het vat eigenlijk perfect samen hoe ons lichaam functioneert tijdens het lopen, dus ik kan alleen maar klagen over mijn eigen concentratievermogen.

Het stuk over het voorkomen van blessures vond ik het meest interessant. Hier is zoveel info over te vinden op het internet, waarvan een groot deel dikke bullshit... Het is fijn om hier alles op een rijtje te zien staan, van voor de hand liggende zaken tot subtiele tips. Ik probeer alles ook te implementeren in mijn trainingen en mijn lichaam (zeker mijn knieën en beenspieren) voelt zich al een stuk beter!

De krachttrainingen ga ik binnenkort uitproberen, maar opnieuw heel interessante informatie over de impact van externe oefeningen op lopen.

Ten slotte het stukje over trainen en races: Napier geeft een hele resem tips over hoe je het best kunt trainen en geeft daarbij ook een trainingsprogramma voor 5 km, 10 km, een halve marathon en een marathon, en elk op beginnerniveau of expertnivau. Voor ieder wat wils dus! Ook legt hij de verschillende soorten trainingen uit, waaronder verschillende soorten 'continuous running' en 'interval training'. Ik ga de programma's niet per zelf volgen, maar ze zijn wel heel interessant voor mensen die fel bezig zijn met races, waarrond de programma's zijn opgebouwd.

Verspreid over het boek geeft Napier ook wat informatie over nutritie, drank, slaap, enz. Hier had ik graag nog wat meer over gelezen, maar dat is nu eenmaal zijn specialiteit niet.

Samenvattend een heel leerrijk boek voor elk type loper, vol met heel mooie anatomische tekeningen die op het level zijn van mijn veel te dure studieboeken. Ik ga vast en zeker nog een paar keer door de verschillende hoofdstukken bladeren, want al die informatie in één keer verwerken, is wel moeilijk.

[Dana · Rating 4 out of 5]

This is a good book to have around if you want to look into the intricacies of the human anatomy involved in running, as well as into targeted exercises for certain groups of muscles engaged in this physical activity. Although the level of detail can be daunting at times for someone who is not medically trained, I for one intend to come back to specific sections of the book. For instance, I found the explanation for the runner's knee, VO2 max and lactate threshold comprehensible and extremely useful, there's a short, science-supported myth busting section in the introduction that is very welcomed, given the plethora of information or misinformation circulating on the internet and last but not least, the close up sections on some of the exercises proposed that explain in detail how the groups of muscles or tendons work during running and the specific exercises targeted to improve their functioning.

I too, as a runner, am pretty obsessed with numbers and the ultimate starry-eyed hoper in that marathon PB, however, although the arguments made in Science of Running in favour of planned training routines (and oh, they seem excruciatingly planned) for improvement are somewhat compelling (I think I could have used less numbers-driven weekly planned schedules and more down to earth training routines advice in layman's terms in the last section of the book), I continue to be a running enthusiast because of its simplicity - I just don't see myself picking up any of those training routines anytime soon.

[Jeremy Duke · Rating 5 out of 5]

This is an incredible book. It contains just about everything you might want or need to know about the body's physical act of running. Starting with an overview of every muscle, bone, tendon and ligament that makes up every stage the act of running comprises and continuing on with chapters covering common injuries (including avoidance and recoveries), training programs, drills, warm-ups, and strength exercises for all of the muscles involved, the book has it all. In addition, all of this info is laid out in short, easily-digestible and anatomically-correct infographics with call-outs and concise one or two paragraph long summaries as necessary.

If you like running, or think you might want to learn more about running, and have an actual (or semi or pseudo) scientific background, get this book.

[Kyle Coreth · Rating 4 out of 5]

Nice source of various strength exercises, stretches, techniques, and how muscle systems work to improve running. For $21 the book has some great, in-depth pictures that break down the human body and muscle systems when it comes to running and exercise. Can definitely be used for quick lookups in the future as well.

[Sofya Lebedeva · Rating 5 out of 5]

Very useful and practical. I understand the basics a lot better now. This book gave me the tools to understand my training and what the point of a tempo run, intervals and anaerobic capacity training is. Very thorough guide and I will probably reference it in the future. It has advanced training plans as well.

[Annabelle · Rating 4 out of 5]

Perfect amount of detail combined with colorful and easy to understand diagrams. Very comprehensive training programs at the end. It probably would be quite a bit of an information dump for someone new to anatomy/kinesiology. Thought it was entertaining enough to finish in only a couple sittings.

[Chelsea Raymond · Rating 5 out of 5]

Awesome awesome quick read. It really gets in to the science and mechanics of running. From form to strength exercises to training goals…it’s got everything! Helpful for a new runner like myself :)

[Samira Al-Osman · Rating 3 out of 5]

Manchmal etwas zu medizinisch/biologisch für mein nicht-medizin-interessiertes Gehirn 🥸

[Leah torevell · Rating 2 out of 5]

Great knowledgeable book on running

[Michał Hawełka · Rating 4 out of 5]

The anatomy/physiology part of the book is really good. It's detailed enough so it could be scary for someone who's just starting to dive into this stuff, but that's a good thing. Same goes with the exercises part - you get a complex look on the specific exercises - which muscles are used and how it stimulates your body. Those two parts of the book definitely make it worth keeping by your side in case of sudden need to check something anatomy-related :D

The last part of the book is related to the training. Here the types of workout are described rather high level, but the descriptions give a look into the training composition. The training plans are OK, but but all of those only focus on three sessions per week which seems to be too few for intermediate/advanced runners. But the tips for beginners are definitely OK.

[Maddy Baker · Rating 5 out of 5]

What can I say? It’s a 200 page textbook with beautiful anatomy illustrations. Chris Napier makes the complexities of running seem very simple. So much to takeaway and help with running! Very practical ways to help with training, building muscle, endurance and mental fortitude! If you like running and want to improve, for sure pick this up. I would say it’s good for beginner runners all the way to advanced runners who don’t necessarily understand proper training programs. This might be the first “textbook” I’ve ever read cover to cover. A great book to keep in your arsenal as a good reference for improving your running techniques.

[Andrew Bishop · Rating 4 out of 5]

For anyone who does running as a recreation or sport, this book is a big help. I particularly liked Chis Napier's explanations of human physiology in running and how it all works. Also understanding style and techniques. It is structured as a reference book and you can dip into any part for specific information. I chose to read it front to back and it flowed well. Some of the details on metrics of running took 2 or 3 reads and there is a fair bit of jargon used but it has given me a much deeper understanding about my approach to running. Particularly useful is the information on minimising injuries as well as the sample training programs.

[R.J. Southworth · Rating 4 out of 5]

This is one of those books where you can't absorb everything in one go, but should keep coming back for reference. After explaining the process of running in an anatomical context - including the causes of likely injuries - it gives science-based guidance on pre- and post-running practice, and training programmes for different events and experience levels. I certainly found plenty of useful information that I'll be putting into practice, such as applying dynamic stretches before a run and static stretches afterward.

[Jamie Byrne · Rating 5 out of 5]

I loved the color drawings and detail of muscle activation. The stretches and strengthening routines are solid. The first 2/3 is definitely for experienced runners. The last portion seemed to cater to a newer audience who are unfamiliar with training, but made me wonder if they would make it that far into the book.
Very well written and illustrated with so much useful information to use as a reference in the future.

[Adam C · Rating 3 out of 5]

Great information, although it's written more like a museum exhibit than something that could be easily consumed. Lots of text boxes surrounding an image. I also have this problem with graphic novels so maybe just ignore me.

Probably not enough for an advanced/elite runner, and probably way too much for a beginner. Pretty good for an intermediate runner though.

[Healthypedia · Rating 4 out of 5]

Discover how the intricate dance between biomechanics and physiology transforms runners into efficient and injury-resistant athletes.

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.


Author’s background

Chris Napier, PhD is a clinician, a researcher specialising in running injury prevention, and a keen runner.

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

Jerry Ziak has been a competitive distance runner since 1986, a coach since 2005, and co-owner of the running speciality store Forerunners North Shore, Vancouver, since 2013.

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.


What is the book about?

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.


Key takeaways from ‘Science of Running’

1. Understanding the physiological aspects

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.

2. Injury prevention tactics

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.

3. Running helps to prevent osteoarthritis

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.

4. You should do dynamic stretching instead of static stretching

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.

5. High-resistance training is best

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.

6. Neither footstrike pattern is better

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.

7. It’s doesn’t matter what shoes you wear. Just run!

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.


Strengths and weaknesses, according to readers’ reviews

Strengths:
• Offers great scientific overview of the biomechanics of running.
• Good source of various strength exercises, stretches, and techniques.
• Contains a lot of colourful and detailed illustrations.
• Provides a lot of practical advice.
• Very easy to read.

Weaknesses:
• The training plans only focus on three sessions per week which seems to be too few for intermediate/advanced runners, according to some readers.
• One of the readers stated that the book lacked information about running during different weather conditions.


Best quotes from the ‘Science of Running’

“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.”


Final takeaway

‘Science of Running’ by Chris Napier offers insights into the physiology of running, injury prevention, strength exercises, and effective training methods. The book highlights how running can help prevent diseases and debunks some common myths about running. Though the training plans may not suit everyone, the book is praised for its scientific approach, practical advice, and visual illustrations.

[Cosmin Ionuț Bozai]

mi-a îmbunătățit drastic rezultatele

[Ryan · Rating 5 out of 5]

Such a helpful read! This is not solely a book of practical tips and tricks, nor is it a straight science textbook. It's a perfect combination of both. I appreciated knowing why certain workouts are helpful, why certain stretches are recommended, and why certain injuries happen (amongst other things), which is what knowing the science gives you. I'm still learning to appreciate the biology and anatomy sections, but the physics was fascinating. In my opinion, that's the biggest ROI in terms of running form, preventing injuries, and dynamic/static stretching. Highly recommend for any runner seeking to revamp their training regimen, especially if you've been a casual runner for a while.

FYI, my running "career" over the last 7-8 years has involved pretty aimless training - basically just throwing shoes on and running for a randomly selected distance sporadically as time allowed. This worked fine when I was young (and got me to successfully run a few sub-2-hour halfs, one sub-4-hour full, and plenty of fast-ish 5 & 10Ks along the way), but now that I'm getting older, I need some more structure. This book provides exactly that. I'll begin one of the book's structured training plans as soon as I can, and hope to see success as I get back into this amazing sport. 1 Corinthians 9:24

[Taylor M · Rating 4 out of 5]

This book should be called the "Muscles of Running". If you're interested in how your muscles and bones are affected by specific running and strength training moves, then this is the book for you. In has great graphics of the body. This is not a good book to skim though. You have to really look at the graphics to understand how the body works (since it's such a complicated process). I love all the scientific references and disputes of common myths. It is not a deep dive into any studies though, so I would recommend a different book if you're interested in understanding the research. The strength training moves and training guides at the end are very helpful. I've been a runner for over a decade and I still found some insight (though a lot of the training and race tips are things runners already know very well). I'm terrible at following training plans, I just like running slow and enjoying myself. I'm going to try to follow this marathon training guide though and see if it helps improve my time! (I'm trying to BQ so fingers crossed).

[Kevin Luo · Rating 4 out of 5]

As a novice runner, I looked up the top running books on Amazon and if I recall correctly, that is how I was introduced to this book. I was curious about the physiology of running and this book provided so much more. This book talks about the processes that occur in running, how to train for events, how to strength train, manage injuries, and so on. As a whole, it is a very comprehensive book on running and great for beginners.

A few drawbacks though is that due to all of the illustrations and detail, it can be a bit dry if you are reading it straight through (like I did). Additionally, the training plans can be extremely complex with the workouts (information overload for beginners) and the training plans are also seemingly very fast in terms of buildup (3 workouts per week, many programs are 12 weeks). There are disclaimers that there should be a certain base before starting those levels, but still, they could be more comprehensive/inclusive.

[Phuripat Vajavude · Rating 5 out of 5]

This is a great book for anyone who already has a solid foundation knowledge/experience on running and wants to learn more about the science behind running.

This book covers all the details about the muscles used in running and how they worked. It also covers common running injuries’ knowledges and all the strength training, stretching, and running drill necessaries for help preventing those injuries. (But if your injuries persisted, just go to professionals to have it treated!)

On top of that, it provides a very thorough explanation on each workout run and how it fits into a big picture of the whole training cycle with different training phases explained.

In summary, any recreational runner who coaches themselves and already has a solid knowledge on running and want to have a deeper understanding of science behind running, injury, and training plan will be very pleased to read this book.

[Ani · Rating 4 out of 5]

4,5
Akárcsak a jógás könyv, ez is szemet gyönyörködtető és bővelkedik a tanulságos ábrákban. *.*

Hasznos és informatív olvasmány minden futónak vagy futni vágyónak. Nekem bejött ez a gazdagon illusztrált kiadvány, valószínűleg még jó ideig olvasom és építem be a mindennapjaimba a benne lévő nyújtásokat, edzésprogramokat, és persze főleg az erősítő gyakorlatokat. Még jobban tetszett volna, ha kitér arra, hogy a túlsúlyosok vagy a fogyni vágyók hogyan kezdjenek neki, vagy akár ad pár kocogós tanácsot.


Ajánló
https://hagyjatokolvasok.blogspot.com...

[Xani · Rating 5 out of 5]

AMAZING. I am not a professional runner by any means but have been running consistently for a couple of years now and I am always trying to find ways to optimize my training. This book has lots of insights, tips, and recommendations to make you a better runner. I highly suggest you get the printed version of it. It has a lot of graphics that are far more enjoyable than the printed edition. I have read it twice in just a couple of weeks, and have learned something new every time and I think I will re-read it at least once a month for the rest of the year. It makes me excited about improving my running!

[Myridian · Rating 4 out of 5]

As advertised, this book does a wonderful job of presenting the physiology of running. Giving specific details around body mechanics and the movements/exercises involved in running. I wish I had come to this book sooner and didn’t need the exercises for rehab, but rather for prevention. The book doesn’t do as good a job of presenting training plans, but that seems appropriate given that injury prevention is the main focus. I will say that the information was presented in small soundbite-like chunks rather than in narrative format, and a narrative would have helped me further connect the information conceptually. Other than that a great read with great information.

[Zack Turner · Rating 4 out of 5]

Great overview of how the human body handles running. The graphics are excellent. The style is more of a school textbook than an academic article, in that there are short blurbs and illustrations surrounding each paragraph of text.

I do think Dichary’s “Anatomy for Runners” is a better deep dive into the true anatomy, but it is much less approachable than this book.

For programming, I found this book to be pretty lackluster and would recommend Hal Higdon’s “Run Fast” instead.

For a general overview I could hand to anyone to get them interested in improving their ability to run comfortably, I’d choose this book.

[Ruth · Rating 4 out of 5]

An interesting book with very clear illustrations, this would be great for someone just starting out with learning about the anatomy and physiology of the body and how this relates to running and injury prevention.

A good chunk of the book is dedicated to training plans which may be useful to some but I personally prefer the digital/interactive style nowadays. Still, the information contained would no doubt be useful if you're creating a plan for yourself!