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Natural Running Resources
Best Reads on the Art and Science of Exercise Physiology, Running Mechanics, Footwear, Injury Prevention, and Training for Runners of All Ages and Abilities
Mark Cucuzzella MD, Professor Family Medicine West Virginia University
1. Anatomy for Runners: Unlocking Your Athletic Potential for Health, Speed, and Injury Prevention by Jay Dicharry MS PT. THE toolkit for runners, coaches, and medical providers treating them. Learn how your body works and how to reset it for better health. Jay has worked integrally on the USAF Efficient Running project.
2. Tread Lightly: Form, Footwear, and the Quest for Injury-Free Running by Dr. Pete Larson and Bill Katovsky. An entry into the science of running and running shoes. Dr. Larson provides the science behind many of our principles of healthier running. A must for anyone trying to understand running form and the effects of footwear.
3. Big Book of Endurance Training and Racing and The Big Book of Health and Fitness by Dr. Phil Maffetone. 2 must reads to understand basic aerobic vs. anaerobic activity and ADS (aerobic deficiency syndrome). Maffetone trained Mark Allen, Mike Pigg, and Stu Mittleman….all legends. Principles are great for entry level and high level runners. Large focus on diet. Be healthy, not just fit.
4. Healthy Intelligent Training by Keith Livingston. Time tested Lydiard Method outlined in easy insightful reading. The lessons and methods of “The Coach of Champions” who helped bring “Jogging” to America
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. Total Heart Rate Training: Customize and Maximize Your Workout Using a Heart Rate Monitor by Joe Friel. Learn precision aerobic development from the coaching master. Great resource for multi sport athletes.
7. The First 20 Minutes by Gretchen Reynolds. New York Times premier fitness columnist gives you the information on how just a little moderate activity daily will keep you well.
8. Challenging Beliefs by Tim Noakes. The world’s leader in Exercise Science challenges much of conventional wisdom on topics of nutrition, hydration, and endurance performance
9. Explosive Running Dr. Michael Yessis. 2nd Edition Book explains how to run fast and efficient
10. Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease by Robert Lustig. A must read for anyone who wants to understand the science of food and obesity. Required reading for my medical students.
11. Why We Get Fat and What to do About It and Good Calories , Bad Calories by Gary Taubs. An eye-opening, myth-shattering examination of what makes us fat, from acclaimed science writer Gary Taubes.
12. In Defense of Food and Food Rules by Michael Pollan. Pollan’s eloquent manifesto and follow on handbook show us how we can start making thoughtful food choices that will enrich our lives, enlarge our sense of what it means to be healthy, and bring pleasure back to eating.
13. ChiRunning and Chi Walking by Danny and Katherine Dreyer. Make running and walking a “practice” and improve your running and walking technique.
14. Aerobics by Dr Ken Cooper (1968). Groundbreaking short book on the science of aerobic health. Just as relevant today as it was in 1968
15. Jogging by Bill Bowerman (1967). Arthur Lydiard’s influence on Bill Bowerman brought Jogging to America and soon thousands were running for fun and health. Amazingly insightful book. Go forward by looking back.
16. Serious Runners Handbook by Tom Osler (1976). Common sense book on healthy running still relevant today. A fun short read.
17. Primal Blueprint by Mark Sisson. Transform your health with natural food and movement
18. Human Locomotion by Thomas Michaud. Epic read for anyone treating runners in health care setting
19. 8 Steps to a Pain Free Back by Esther Gokhale. Relearn how to sit, stand, and walk in how we designed
20. 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.
21. Long Distance: Testing the Limits of Body and Spirit in a Year of Living Strenuously by Bill Mckibbon. Great read on exercise physiology principles
22. Ultimate Ride by Chris Carmichael. Learn how Lance built his engine back. Principles apply to runners also.
23. 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.
24. 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
25. Total Heart Rate Training: Customize and Maximize Your Workout Using a Heart Rate Monitor by Joe Friel. Learn from the coaching master.
26. Why We Run: A Natural History by Bernd Heinrich. Really 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.
27. 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
28. 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.
29. 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.
30. 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.
31. Spark: The Revolutionary New Science of Exercise and the Brain by John Ratey. A groundbreaking and fascinating investigation into the transformative effects of exercise on the brain
32. Play: How it Shapes the Brain, Opens the Imagination, and Invigorates the Soul by Stuart Brown. A groundbreaking book on the science of play, and its essential role in fueling our happiness and intelligence throughout our lives
33. Fit Soul Fit Body Brandt Segunda and Mark Allen. 6 time Ironman Winner reflects on the essentials of sustainable activity and health. Discover the mind, body, and soul connection.
34. 1001 Pearls of Runners Wisdom by Bill Katovsky. 1000 quotes of history, humor, and inspiration
Additional Websites and Resources
1. Lt Col Mark Cucuzzella’s Resource Sites
- Natural Running Center– Site on the Science , Art , and Fun of Running.
- Video Principles of Natural Running
- Video Barefoot Running Style
- Running Times Video on “Are You Ready for Minimal?
- Running Times Accompanying Article on Assessments, Footwear, and Minimalism
- Our video on Mobility and Stability
- Dr. Mark’s Training Page– All the Elements of Healthy Running
- Video 2011 Air Force Marathon– Running and Health for the USAF
- New York Times “Once and Future Way to Run” Story
- Air Force Times “Almost Barefoot Gains Toehold” Story
2. Tread Lightly Book Website 100’s of references organized by chapter. Thank you Dr. Pete Larson and Bill Katovsky for this amazing database
- Chapter 1 – The Evolution of Running in Humans
- Chapter 2 – Running Injuries
- Chapter 3 – Barefoot Running
- Chapter 4 – The Running Shoe
- Chapter 5 – The Recreational Runner
- Chapter 6 – Pronation Control and Shoe Fitting
- Chapter 7 – The Running Foot Strike
- Chapter 8 – The Running Stride
- Chapter 9 – Turning Back the Clock on Nutrition
3. Train Hard, Win Easy video by Toby Tanser. Video shows the perfect relaxed running movement.
4. Four old, but essential articles:
- “Athletic Footwear and Running Injuries” by Joseph Froncioni
- “You Walk Wrong” by Adam Sternbergh
- “Why Shoes Make ‘Normal’ Gait Impossible“ by William A. Rossi
- “Take off Your Shoes and Walk” by Simon J. Wikler
- “The Soldiers Foot and the Military Shoe 1912? by Edward Munson.
5. Dr. Dan Lieberman’s Harvard Running Site- http://barefootrunning.fas.harvard.edu
6. Brian Martin’s Running Technique Website- www.runningtechniquetips.com
7. Dr. Phil Maffetone Health and Fitness site- www.philmaffetone.com
8. Blaise Dubois Running Injury Site- www.therunningclinic.ca
9. Dr. Pete Larson’s Runblogger site – www.RunBlogger.com
10. Runblogger Youtube Channel- eye opening site on the world of slow motion running
11. Lorraine Moller, Keith Livingston, and Nobby Hashizume of Lydiard Foundation . Best site on tailoring a schedule to you www.running-wizard.com
12. Coach Bobby McGee- Expert information on Running Form. Excellent DVD-www.BobbyMcGee.com
13. Jae Gruenke- Thanks for “Face Forward” instruction- www.balancedrunner.com
14. Dr. Michael Yessis Explosive Running site- www.doctoryessis.com
15. Mark Sisson and Mark’s Daily Apple. Excellent site on nutrition and overall health–www.marksdailyapple.com
16. Dr. Shawn Allen and Dr. Ivo Waerlop- The Gait Guys http://thegaitguys.tumblr.com/
17. Dr. Ken Mierke’s Evolution Running- www.evolutionrunning.com
18. Phil Wharton- a master teacher of stretching – www.whartonperformance.com
19. Gretchen Reynolds Fitness Columns in the New York Times. Spend an evening reading many of these fascinating articles which translate complex science to the practical application.
20. 23 ½ Hours. This piece by Dr. Mike Evans is a fun 9 minute summary of why we need to move.
22. The Skinny on Obesity.This series needs to be viewed by everyone in America, especially the medical providers http://www.uctv.tv/skinny-on-obesity/
23. Dr. Lustig’s epic Mini Med School talk on Obesity which now has over 2 Million hits
24. Weight of the Nation on HBO- documents the losing battle with modern food and lifestyle. 4 hours of documentary free on line. http://theweightofthenation.hbo.com/
25. Exercise is Medicine. American College of Sports Medicine site for health providers and anyone wanting to live healthy. http://exerciseismedicine.org/
26. The Science of Running Literature Review: Factors affecting distance running performance by Steve Magness Amazing 130 page Science Review. Steve’s website is also a great readhttp://www.scienceofrunning.com
27. Sports Scientist by Ross Tucker and Jonathan Dugas http://www.sportsscientists.com/
28. Sweat Science from Runners World http://sweatscience.runnersworld.com
29. Dr. Steve Robbins Research site on Barefoot Running http://www.stevenrobbinsmd.com
30. Dr. Ray McClanahan-Expert in Natural Foot Function www.nwfootankle.com
31. Dr. Nick Campitelli- Expert in Natural Foot Function www.drnickcampi.com
32. Dr. Steve Gangemi- Health and Wellness expert and athlete www.sock-doc.com
33. Running Times website- loaded with archives of useful articles and videoswww.runningtimes.com