Download e-book for iPad: Natural Running: The Simple Path to Stronger, Healthier by Danny Abshire, Brian Metzler

By Danny Abshire, Brian Metzler

Natural Running is the center flooring runners were trying to find. by way of studying to run the barefoot way—while donning shoes—runners becomes extra effective, more advantageous, and fitter runners. sponsored via experiences at MIT and Harvard, operating shape and harm professional Danny Abshire offers the ordinary working approach, shape drills, and an 8-week transition plan that might positioned runners at the route to quicker, extra effective, and fitter running.

In Natural Running, Abshire explains how smooth trainers distort the effective working approach that people developed over millions of years. He stories the heritage of trainers and accidents, making the case for barefoot operating but additionally caution approximately its risks. through studying the average working method, runners can take pleasure in either worlds—comfortable toes, knees, and legs and a good operating shape that reduces impression and injuries.

Natural Running teaches runners to consider accidents as indicators of bad operating shape. Abshire specifies the overuse accidents which are most typically linked to specific physique alignment difficulties, foot kinds, and shape flaws. Runners will the way to research and determine their very own features to allow them to begin down the trail to traditional running.

Abshire explains the average working strategy, describing the posture, arm carriage, cadence, and land-lever-lift foot positioning that mimic the barefoot working sort. utilizing Abshire's 8-week transition plan and a device package of energy and shape drills, runners will circulation from heel notable to a midfoot or forefoot strike.

Natural Running is the most recent approach to run and in addition the oldest. via learning how they have been intended to run, runners becomes extra effective, superior, and more healthy runners.

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Additional resources for Natural Running: The Simple Path to Stronger, Healthier Running

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52 Use the chart below to track your poundage: LIFT ATTEMPT 1 ATTEMPT 2 ATTEMPT 3 ATTEMPT 4 1RM* DAY 1 Hang Power Clean, page 74 Split Jerk, page 101 (with squat rack or jerk blocks) DAY 2 Clean, page 87 Power Clean from the Floor, page 85 DAY 3 Clean & Jerk, page 87 + page 101 Overhead Squat, page 106 DAY 5 DAY 4 Hang Power Snatch, page 119 Power Snatch from the Floor, page 122 Snatch, page 129 * add 5 pounds to attempt you didn’t get 5 good reps Periodically (typically every 4–6 weeks) you’ll need to re-check your 1RMs.

FIX 1: Glute Bridge, both feet on the floor (page 175); as you get stronger, add the Weighted Glute Bridge (page 175). FIX 2: Leg Lowering 1 (page 172) FIX 3: One-Leg Glute Bridge (page 173) FIX 4: Leg Lowering 2 (page 173) FIX 5: Bent-Knee Dead Bug (page 174); as you get stronger, progress to Straight-Leg Dead Bug (page 174) FIX 6: Weighted Glute Bridge (page 175) or Barbell Hip Thruster (page 175) 29 Trunk Stability Push-Up (TSPU) The ability to do a push-up while maintaining a neutral stable spine shows good core stability.

I’ve included a number of exercise fixes in this book to help you improve hip mobilization (see “Squat & Shoulder Mobility Assessment” on page 24 to see if you’re ready for the lifts or if you require further work). Here’s the progression for learning the clean: Scarecrow Clean (page 71) High Pull (page 69) Muscle Clean (page 72) Hang Power Clean (page 74) Power Clean from the Floor (page 85) Hang Clean (page 77) Full Clean (page 87) TERMINOLOGY FIRST PULL. The first pull from the floor looks like a deadlift but isn’t: Your knees move back, your torso and hips rise together until the bar passes your knees, then your hips move forward and your torso comes up.

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