Appendix

The most inclusive site for all things healthy running is our Freedom’s Run Race HQ Two Rivers Treads Center for Natural Running and Walking www.trtreads.org Search articles, videos, footwear education, and running gait.

Dr. Mark’s Books for the Long Run Top 20 Best Reads on the Art and Science of Exercise Physiology and Training for Runners of All Ages and Abilities

Putting this all together at the 2008 JFK 50 mile run

Best Reads on Concepts of Exercise Physiology and Training for Non Scientist

1. ChiRunning and ChiWalking by Danny Dreyer
   • Must read on approach to improve running and walking mechanics. I have performed 2 research studies on the methods both confirming ease of learning and immediate impact on running effort, discomfort, and injury.
2. Born to Run by Christopher McDougal
   • New York Times Best Seller tells the tale of injured runner discovering the running secrets of the legendary Tarahumara Indians of Mexico. No surprise that they are using ChiRunning principles in their gait and Maffetone principles in their “training”…..which entails lots of easy trail running in sandals.
3. Healthy Intelligent Training by Keith Livingston
   • Time tested Lydiard Method outlined in easy insightful reading
4. Big Book of Endurance Training and Racing by Philip Maffetone.
   • A must read to understand basic aerobic vs. anaerobic and ADS (aerobic deficiency syndrome). Maffetone trained Mark Allen, Mike Pigg, and Stu Mittleman….all ultra legends. Principle are great for entry level and high level runners.
5. Natural Running by Danny Abshire
   • “the foot whisperer” shares his discoveries as he helps recreational and world class athletes achieve their goals pain free. Great tips on running form, shoes, and drills.
6. The Barefoot Book by Daniel Howell
   • Liberty University Professor shares the history and science of why we should be bare foot as much as possible. A short, fun, insightful read.
7. Barefoot Running Book by Jason Robillard
   • Master the art of running in your bare feet or in minimalist shoes. Short and informative read.
8. Return to Fitness by Bill Katovsky
   • The real story of rebuilding after hibernation. Applied science and great writing. Great hidden truths on various topics from diet to stretching.
9. The Runners Guide to the Meaning of Life by Amby Burfoot
   • Boston Marathon winner and editor of Runner’s World, shares his most personal, fun, and inspirational stories with you.
10. Prevention of Running Injuries by Blaise Dubois PT
    • Our friend and colleague has written this short informative book to provide you with answers to certain common questions and myths on the causes and treatments of running injury.
11. On the Wings of Mercury by Lorraine Moller
    • Inspiring read from friend, Boston Marathon champ, and Olympic Bronze Medalist. Lorraine is leader of youth fun running movement.
12. On Getting Fit and Feeling Great (actually 3 books in one How to Feel Great 24 Hours a Day, Running and Being, and This Running Life) by Dr George Sheehan.
    • Dr. Sheehan is the original doc/runner/philosopher/exercise authority.
13. Precision Heart Rate Training by Edmund Burke
    • Good technical guide for applying HR monitor
14. Long Distance: Testing the Limits of Body and Spirit in a Year of Living Strenuously by Bill Mckibbon
    • Great read on exercise physiology principles
15. Ultimate Ride by Chris Carmichael
    • Learn how Lance built his engine back. Principles apply to runners also.
16. Slow Burn: Burn Fat Faster By Exercising Slower by Stu Mittleman
    • Learn from a guy who sued to be the world’s best at 100 miles and 6 day (no kidding) races
17. Total Heart Rate Training: Customize and Maximize Your Workout Using a Heart Rate Monitor by Joe Friel
    • Another great heart rate book along with Burke’s
18. Why We Run: A Natural History by Bernd Heinrich
    • Realy interesting for the anthropologist in us all. Why do birds fly for miles on little food….hmmmm aerobic (red meat)…fat burning. Highly efficient and tasty.
19. Younger Next Year: Live Strong, Fit, and Sexy Until You're 80 and Beyond by Crowley and Lodge
    • Read this for putting all the principles of healthy living and living longer in non rocket science dialogue
20. The Lore of Running by Tim Noakes
    • If you want to tackle this one it is invaluable but think. Takes mega science but explains it.

Free Real Deal Video at PBS NOVA

Training schedules – Apply these guideline schedules with good form and knowledge of pace.

ChiRunning.com

• My favorites are those written and published by my friend and colleague Danny Dreyer at ChiRunning.
• He has developed Training Programs incorporating good form focuses for the 5k, 10k, Half Marathon and Marathon

JeffGalloway.com

• Jeff Galloway has a variety of programs for beginners to advanced marathoners.
• Great programs for people who want to run 3-4 times/week and incorporate cross-training into their running program
• 5K training program which starts with running 10-15 minutes at a time
• Half-marathon programs and marathon program incorporate walk breaks
• Galloway was one of the pioneers in using walk-breaks to help average runners improve running endurance
• Marathon programs include beginner programs and time-goal programs for advanced marathoners
• Advanced marathon programs have you building to long runs which exceed the marathon distance (including walk breaks), a somewhat controversial training practice

HalHigdon.com

• Hal Higdon also has programs ranging from beginner to advanced marathon- website has something for everyone
• Beginner 5K programs start at a slightly higher level than Jeff Galloway's, but can be adjusted down and lengthened if necessary
• Variety of programs at each distance; for example there is a "beginner" half-marathon program which reaches 10 miles as the maximum distance, as well as an "advanced" half-marathon program which reaches 15 miles as the maximum distance
• Advanced distance programs generally incorporate 5-6 running days and high mileage
• Includes marathon programs for seniors, as well as "Boston Bound" program designed to train for the Boston Marathon
• None of his marathon programs include long runs that exceed 20 miles