Running Science: Optimizing Training and Performance

by John Brewer

Running is a deceptively simple sport. At its most basic, you need only shoes and comfortable clothes you don’t mind getting sweaty. Yet each time you lace up, all your body’s moving parts must work together to achieve a gait that will keep you injury-free. Many other factors also affect your performance, from the weather and the surface you run on to your shoes, your diet, and even your mental and emotional state. Science plays an important role in most, if not all, of these factors.



As a sports scientist and Running Fitness columnist, John Brewer has reviewed hundreds of scientific studies, and he offers runners the benefit of their findings in Running Science. Each chapter explores a different aspect of the sport through a series of questions. Many of the questions address practical matters: Do you really need to stretch? Which running shoes best suit your form and foot strike? Does carbo-loading lore stand up to scientific scrutiny—could a big bowl of spaghetti be the difference between a PR and a DNF? Other questions enhance appreciation for the incredible feats of the sport’s great athletes. (What would it take to run a two-hour marathon? Perfect weather, a straight, flat course, competition, and a lot of luck!) The answer to each question is presented in a straightforward, accessible manner, with accompanying infographics.



Whether you’re a beginner or a seasoned runner with many miles and medals behind you, Running Science is a must-have for anyone interested in the fascinating science behind the sport.

Genres: Nonfiction

192 pages, Kindle Edition

Published February 14, 2018

Reviews

[Misi Herczku · Rating 5 out of 5]

As I read some reviews about this book, I notices some says that "not in depth", or "just an overview". I read this book in Hungarian translation, and I think translators chosed a better title than the author. In Hungarian it is "Futók kézikönyve" ~ "Handbook for Runners". For me as a beginner runner, with this title (handbook), is perfectly satisfied my needs. It is greatly structured, and understandable, with really strong science based base. At the same time I totally agreed with people who waited more depth and "science", after all it is in its title.

[David Samuelsson · Rating 4 out of 5]

A great overview of the current science of most of the small questions that people tend to have around running. Should I use compression socks or how much gels should I use etc. With all the scientific references it is easy to go further but this book is an overview for all runners, sprint to ultra.

[David · Rating 3 out of 5]

Pretty good summary for runners that did not seem to be pushing any particular techniques and just relying on facts. Usually only a couple of pages on each issue with graphics included. The edition I read was 2017 and was interested to read there is a lack of hard science to back up the use of massage and even how effective foam rollers and possibly ice baths are.

[Vicky Moreno · Rating 4 out of 5]

Si bien es un libro, que fue escrito en 2015 y ciertos detalles han quedado obsoletos ya que la tecnologia ha avanzado muchísimo, este es un libro que responde todas las preguntas que un runner Novato se formula día a día

[Tobias · Rating 4 out of 5]

Nice collection of essays - with great illustrations - on all aspects of running. Great reference book.

[Celeste · Rating 3 out of 5]

Not as in depth into things as I was hoping. Just a quick page overview on most things running.

[Brad · Rating 4 out of 5]

I only understood about half the science in this book, but what I did understand was great knowledge and will come in great help in my ongoing running.

[Sylvain Bérubé · Rating 5 out of 5]

J'ai particulièrement apprécié les chapitres 7 (L'art du bien courir) et 8 (Les grandes questions).

[Nancy · Rating 5 out of 5]

Usefull tools for runners

[Joi · Rating 3 out of 5]

Resuelve dudas generales de running.
Como opinión personal, podría haber sido mas descriptivo, con más consejos y no tan ambiguo.

Cita
■ “Los estudios han demostrado que consumir 2,27 miligramos de cafeina por libra de peso corporal (5) mg/kg) de 45 a 60 minutos antes del ejercicio suele ser suficiente para mejorar el rendimiento en actividades de resistencia y de menor duración entre un 3 y un 5%”. [Pág 155]

[Dana · Rating 4 out of 5]

Despite the apparent simplicity of running, there are many factors that affect performance, dealing with running injuries and finding the optimal training recipe. Running Science dismantles this apparent simplicity and outlines how much the individual's circumstances (genetics, preferences, injury history) make a difference when in comes to training plans and injury response, for instance, and repeatedly outlines that, although there is an increasing body of research on the topic, there are still many unanswered questions and areas where anecdotal evidence is available, rather than soundly tested scientific proof. No surprise here from my point of view, if we think about how inherently individualistic a sport running is.

The book overall synthesizes major themes of interest for runners and makes constant reference to studies to back up its assertions. I came across it while looking for texts that cover the psychological factors that influence running performance, and while from personal experience I know that finding relevant studies on runners isn't easy, I hoped for a greater number of studies cited or a few separate pages explaining the selection of studies referenced.

Running Science is definitely not an encyclopedia type of book, but it does address quite a few key matters (for instance, I found the chapter about running equipment particularly useful) and comprehensively explains how running works, from the physiological and anatomical point of view, as well as how things such as nutrients, music, equipment may influence your performance. There's also a healthy dose of myth busting. For instance, although the make-up (genetic or otherwise) of each individual can affect the extent of one's knee injury, weight plays the biggest role in knee joint deterioration rather than running itself. The benefits of or lack of scientifically attested gain from stretching is also covered and, among other controversial topics, how to deal with pain is also discussed (Is pain inherently part of the physical and psychological adaptation inherent to running? Should one stop training altogether, when in pain?).

All in all, Running Science provides a good, science driven synthesis of key topics of interest for runners and for those who are into the interworkings of running as a sport. It does so in accessible language and where there are medical terms, they are sufficiently explained so as to be easily understood by readers lacking specialised training. It is more of a road opener into research on running rather than an exhaustive text, for those interested in the topic.

[CherylR · Rating 5 out of 5]

This was very well written. I enjoyed it. Easy to read and backed by science. Will keep as a reference book.

[SB · Rating 4 out of 5]

Getting into running for fitness and this book was really insightful in a clear way, answering commonly thought-of questions.