Ready to Run: Unlocking Your Potential to Run Naturally

Ready to Run: Unlocking Your Potential to Run Naturally

Kelly Starrett, TJ Murphy

Language: English

Pages: 288

ISBN: 1628600098

Format: PDF / Kindle (mobi) / ePub


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

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Visit the mall at lunchtime on a weekday and hover around the men’s shoe stores. Be on the lookout for the iconic businessman making a stop to bolster his wardrobe. Does he fit the following description? He wears a tailored dark suit and a pair of dress shoes. The shoes have the stylish configuration of vamp, quarter, and heel cap, and beneath the heel cap is a firm, blocky heel, raising the rear of his foot significantly above the plane of his forefoot. Watch the businessman stride around

for performance, I want you to seek the positions and motor patterns that lead to increased efficiency and minimize negative stresses. To facilitate optimal patterns of movement in your running, you really need your hips in business and firing all thrusters. When you’re running, a lack of hip extension or hip flexion forces you to make mechanical compromises downstream to generate the stability you need as you shift from pose to pose. I address hip extension in Chapter 9. This standard

through the groin and flex the hip—are so short and tight from running and sitting that they’ve been the lock I never even thought of trying to turn. As Kelly says, his mobility program is more of an open-source-code type of method. Take what he presents, play around with the techniques, and do your own explorations. Test a standard like this one, then perform a mobility exercise for two minutes, and then get up and retest. If you see a change, you know you’re on to something. —TJM 12 Paul E.

WORK UPSTREAM AND DOWNSTREAM To make real improvements on your goats, work upstream and downstream of the problem. In other words, if a certain area, joint, or muscle, be it your ankle, knee, hamstring, hip, or lower back, is a source of injury or is preventing you from attaining a standard, then, in addition to using VooDoo Floss Band compression (see here) on the area or taking a lacrosse ball to the site of pain or restriction, you have to develop some slack around the problem. Sure, you want

mean to tap into all the speed, power, and endurance that your amazing machine has to offer—then it’s your job to support the task-completion ethos with another ethos: If you’re going to make the demands on your body that being an athlete requires, then it’s your job to support that body. Supporting your body means constantly working toward installing and maintaining the following practices: Habitually seeking optimal positions from which to transmit powerDeveloping the movement systems of

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