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:
Proper technique and footwear
Posture and flexibility
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.
Robert Forster, P.T., is the CEO and founder of Forster Physical Therapy and Phase IV Scientific Health and Performance Center in Santa Monica, California. He has practiced sports physical therapy (PT) for thirty-four years and lectured throughout the United States and Europe on sports rehabilitation and safety in exercise. He is the exclusive PT provider for the Los Angeles Marathon. He received his education at Stony Brook University in New York before beginning his career at the distinguished Kerlan-Jobe Orthopaedic Clinic in Los Angeles. He served as a private PT at five Olympic Games for Olympians Jackie Joyner-Kersee, Florence "Flo Jo" Joyner, Alyson Felix, and their teammates who have won a combined forty-two Olympic medals under his direct care. He has worked with pro athletes Pete Sampras, Kobe Bryant, Maria Sharapova, as well as mixed martial arts champions Joe Warren, Jay Dee "B.J." Penn, and Chael Sonnen. He has published several research studies, writes a regular column in Triathlete magazine, and co-authored The Complete Water Workout Book. Robert has served on the California Governor's Council on Physical Fitness and Sports and recently created the Herbalife 24 Fit Exercise Video for the global nutrition and weight loss company.
"Bob Forster is our secret weapon and a big part of our success. This book reveals all of the techniques and lessons learned over our eight Olympic Games together and is useful for athletes of all ages and abilities." - Bob Kersee, the most successful Olympic track and field coach of all time, with 44 medals
"Authentic, loaded with insight and information, Healthy Running Step by Step illustrates the scientific approach Bob used to help me and many others stay injury-free and achieve our ultimate Olympic goals." - Jackie Joyner Kersee, six-time Olympic medalist and multiple world record holder
". . . presents a good, honest, common-sense plan gained from years of experience and results at the highest levels of the sport. If you're ready to end the running injury yo-yo for good, you'll be smarter and safer the second you open this book." - Rod Dixon, three-time Olympian and New York City Marathon champion
"I'm fitter and more resilient as a 40-plus Masters runner than during my elite competitive career thanks to Bob. He helped me find an ideal healthy balance of technique, strength and flexibility, and nutrition, which I have used for rehabilitating the runners I now coach." - Jacqueline Hansen, Boston Marathon champion, two-time marathon world record holder