Whenever people want to learn more about running, I almost always end
up recommending them to pick up a copy of Daniels' Running Formula.
And why?
There are not many books out there which do such a good job at
explaining why you do different types of running training, when you
have to do which type of running etc.
Daniels'
Running Formula contains solid advice for any race you run
from 800 metres to a marathon.
One
of the best parts of the book are the tables with training templates
and a group of other tables that explain how to fast to do each type of
running, given
your performance.
You can create any type of running training
program, whether it is an 8 week 5k running program or a 20 week
marathon running program or anything in between. So it gives you a lot
of flexibility, which
you don't get from the standard cookie-cutter training programs on the
web.
Top running coach Jack Daniels does a great job in this
book. The book provides great advice to any middle- to long-distance
runner.
Why Should I
Read Daniels'
Running Formula?
Want to do a little bit more than just picking up a training program
from the web? Then you need this book.
Standard
training programs have one big problem. They are standard. Trying to be
a one size fits all, when that is clearly not possible.
Daniels'
Running Formula
does a great job at explaining why you have to do certain types of
running training and at what particular times. This helps you
understand your running and your running performance a lot more.
Daniels' Running Formula
Endorsements
"Great book! Its
organization and explanations are long overdue. The book is full of
technical information that is reader friendly. A huge bonus is the
anecdotal information that is most helpful in understanding a variety
of issues related to running." Joan Benoit Samuelson
Two-time Boston Marathon champion Gold medalist, 1984 Olympic women's
marathon
"Whether you are a
beginning runner or an aspiring Olympian, Jack Daniels' formulas can
also help you achieve your full potential with the least amount of
injury or illness along the way." Alberto
Salazar
Elite coach and former marathon world record holder
"This
book is a fine
example of the perfection that the running world has come to expect
from Jack Daniels. Well thought out, concise, and purposeful, it
embodies the training programs of time-proven principles that enhanced
my own running performances. Simply put, Daniels' formula works. This
book is a must read for every runner and coach interested in achieving
peak performance." Jim Ryun
Former world record holder 880 yds, mile, and 1500m Three-time Olympian
Daniels' Running Formula
Contents
Chapter 1 introduces
us to ten main training
principles. These principles are not rocket science. They do, however,
provide a good foundation for what follows in the next chapters.
Chapter 2 shows you
what the components are that influence your running performance. Jack
Daniels distinguishes six different components, examples of which are:
ability to deliver oxygen to the muscles
aerobic
capacity
running speed
Now, the key is that you can train each of the six components by doing
different types of running traiining. You will understand a lot more
about running training and performance, when you read this chapter a
few times.
It is important that you know, every time you go out for a run, why you
do it and how it will help you. Chapter 3
is all
about the Running Formula. Daniels uses a measure, VDOT, which
basically links recent race times to your running training. Knowing
your VDOT value, knowing at which speed to do each type of running
training removes a lot of the guessing from your training.
If
you only get one thing out of this book, then it would probably have to
be the tables that link VDOT to race times (table 1) and VDOT to
training paces (table 2).
In Chapter 4 to 7 all the
different types of running trainin get explained thoroughly. These
chapters are full of little tips and tricks and it seems
like each
time you read it, you pick up something else. One thing he really
focuses on is avoiding injuries.
Daniels has been working with
top-athletes throughout his career who are always operating at the
threshold of doing just enough and doing too much.
But his
advice is for everybody. Numerous surveys within the running community
hasve shown that 70-80% of somewhat serious runners get injured at
least once a year.
So everybody needs to read his sections about "Don't do too much too
fast" and "Don't
push yourself past the proper intensity".
Many runners do most of their running in one speed only. Chapter
8
explains that you can be a lot more effective when you divide your
running training program in different phases. He identifies four phases:
Foundation/injury
prevention
Early Quality
Transition Quality
Final Quality
Daniels would like to make each phase six weeks long, but he
recognizes that 24 weeks is a long time in the lead-up to a key race,
reason why he also provides a table that explains exactly how long to
make each phase based on the total time you have available to prepare
for your key race.
Chapter 9 deals with
setbacks in your running training and what
you can do to maintain fitness and how to step back into your running
program.
Chapter 10 is about
"Utilizing your
training
environment". It probably goes a little beyond what us normal runners
worry about especially when it comes to the specifics of altitude
training.
Chapter 11 is
all about getting ready for racing. It discusses definition of goals,
picking out key races, race-day habits and routines, preparations for
races like warm-ups etc. He also goes into the toughness of racing and
the whole mental part of it and ways of breaking through mental
barriers.
One tactic that I often use is to speed up when I am struggling.
Instead of giving in to fatigue and slowing down it often works to
ignore that and focus on gong a bit faster and keeping the legs moving.
Chapter 12 to 14
provide you with the running program templates. They all have a
standard 24-week size, but, as mentioned before, you can tailor your
running program towards shorter programs as well.
Conclusion
Daniels'
Running Formula is a
great running training book and a must-have if you are serious about
improving your running performance.
Order it online today, is all I
can say!
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