Healthy Running Step by Step

ROYM. WALLACK wants to be fit forever. A Southern California writer, editor, and author who specializes in running, cycling, triathlon, fitness training, gear, and adventure travel, he has competed in some of the world's toughest cycling, running, and multisport events, and has no plans to stop. A longtime fitness-gear columnist and feature writer for the Los Angeles Times, he is the former editor of Triathlete, Bicycle Guide, and California Bicyclist magazines and a contributor to a variety of magazines, including Outside, Men's Journal, Runner's World, Muscle & Fitness, Bicycling, Mountain Bike, Playboy, Competitor, Consumer's Digest, and others. Convinced that staying fit is one of the keys to happiness and that we all can be lifelong athletes, Roy has authored and coauthored several books that lay out plans for high-level, long-term fitness: Barefoot Running Step by Step (2011); Be a Better Runner (2011), Run for Life: The Breakthrough Plan for Fast Times, Fewer Injuries, and Spectacular Lifelong Fitness (2009), Bike for Life: How to Ride to 100 (2005), and The Traveling Cyclist: 20 Worldwide Tours of Discovery (1991), which describes his thousands of miles of bike trips around the world, including the first one into the Soviet Union, in 1988. A former collegiate wrestler, Roy has competed in hundreds of running, cycling, and triathlon races and has participated in some of the world's toughest endurance events, such as the Himalayan 100-mile Stage Race; Badwater Ultramarathon; the weeklong Eco-Challenge and Primal Quest adventure races; the 750-mile (1,200 km) Paris-Brest-Paris randonee; and epic multiday mountain-bike stage races, including TransAlp and TransRockies Challenges, La Ruta de los Conquistadores, BC Bike Race, and the Breck Epic. He was inducted into the 24 Hours of Adrenalin Solo Hall of Fame in 2008 and finished second in the World Fitness Championship in 2004. ROBERT FORSTER, PT, has practiced Sports Physical Therapy in Santa Monica, CA, for 31 years. Robert has lectured throughout the US and Europe on Sports Rehabilitation and safety in exercise. Robert served as a private physical therapist at four Olympic Games for Olympians Jackie Joyner-Kersee, Florence "Flo-Jo" Joyner, Alyson Felix and their teammates who have won a combined 32 Olympic Medals under his direct care. He also worked pro athletes Pete Sampras, Kobe Bryant, Elton Brand, Maria Sharapova, as well as M.M.A. champions including B.J. Penn. Robert has published several articles in the scientific press and co-authored The Complete Water Power Workout Book published in 1993 by Random House. He has also written a regular column in Triathlete magazine, appeared in several episodes of the popular Fit to Hit series on the Tennis Channel and recently created the Herbalife 24 Fit Exercise Video for the world's leading weight loss company.

Healthy Running Step by Step will help runners of all ages and abilities understand why running injuries occur, how to prevent them, and how to speed up recovery. Injuries plague the majority of runners, wrecking training plans and cutting running careers short by decades, but they are not inevitable. Authors Robert Forster, P.T., and Roy M.

Wallack explain that nearly all running injuries can be rehabilitated quicker and even avoided altogether with the right training, strengthening, stretching, running form, and diet strategy. Drawing from Forster's three decades of training and treating Olympic athletes and more than 10,000 runners at his award-winning Santa Monica, California, physical therapy and high-performance centers, this book emphasizes that better performance is inextricably bound to injury reduction and that a comprehensive, science-based training plan with built-in anti-injury "insurance" must include these crucial elements: Periodization training Proper technique and footwear Nutrition Posture and flexibility Strength training This book also includes detailed, step-by-step rehabilitation matrixes for the five most common running injuries: IT band syndrome, Achilles tendonitis, shin splints, plantar fasciitis, and hamstring injuries. Using these unique matrixes as your guide, you'll recover from injuries more quickly and understand what you need to do to prevent their reoccurrence.

Healthy Running Step by Step is a must-have guide if you've ever been injured, are recovering from an injury, want to prevent injuries, or run injury-free for decades to come.