Download Ready To Run - Kelly Starrett.pdf PDF

TitleReady To Run - Kelly Starrett.pdf
Tags Physical Exercise Track And Field Shoe Triathlon
File Size12.4 MB
Total Pages260
Table of Contents
                            Preface by T.J. Murphy
Introduction
PART 1
Chapter 1: The Durable Runner
	Chapter 2: Born to Run
PART 2
Chapter 3: Introduction to the Standards
	Chapter 4: Standard #1: Neutral Feet
	Chapter 5: Standard #2: Flat Shoes
	Chapter 6: Standard #3: A Supple Thoracic Spine
	Chapter 7: Standard #4: An Efficient Squatting Technique
	Chapter 8: Standard #5: Hip Flexion
	Chapter 9: Standard #6: Hip Extension
	Chapter 10: Standard #7: Ankle Range of Motion
	Chapter 11: Standard #8: Warming Up and Cooling Down
	Chapter 12: Standard #9: Compression
	Chapter 13: Standard #10: No Hotspots
	Chapter 14: Standard #11: Hydration
	Chapter 15: Standard #12: Jumping and Landing
PART 3
Chapter 16: Introduction to Mobility Work
	Chapter 17: Mobilizations
PART 4
Chapter 18: Attacking Common Running Injuries
	Chapter 19: Turbocharged Sports Medicine
	A Parting Word
	Running Power: Your Continuing Education
	Resources
	About the Authors
	Acknowledgments
                        
Document Text Contents
Page 130

VooDoo Floss Band compression sample 4: Achilles tendon area

After you wrap your ankle as shown in the photos, floss the tissues of the ankle by flexing and
extending your foot. You’ll feel the band riffle through those sliding surface tissues.

Page 259

ACKNOWLEDGMENTS
First among the people responsible for the completion of this project whom I need to thank is T.J.
Murphy. Still my most famous friend, now I will have to add “most talented and able friend” to that
moniker. If the world really understood your rain-man-like abilities to both write and regurgitate
esoteric running lore, you would be persecuted as the real-life Professor Charles Xavier genius-
mutant you really are. Thank you for your kindness, flexibility, friendship, talent, and incredible
ability to turn the boat around and head directly into the storm. And Gretchen Weber, don’t think we
aren’t aware that you are the keel that keeps that boat from blowing off course and onto the rocks.


Thanks also to Brian MacKenzie, who gave me back running and introduced me to T.J. I appreciate
that you knew how special I was that I could simultaneously pull and heel strike while wearing 40-
pound shoes. Your faith and ability to teach such a foundational human skill, when so many people
couldn’t see the forest for the trees, has literally given countless people back a chunk of their
humanity. Who knew that your life’s work was really about standing in the breach on behalf of those
of us who didn’t know any better? If this is really a book about public health, then you are the guy
who showed me I didn’t have to run in squalor.


Tom Wiscombe, you may be the only true genius I know. I am so grateful that the older brother I
always longed for is actually related to me, and freaky talented. Juliet and I would be greatly
diminished without your voice, eye, honesty, and advocacy.


Dave Beatie, Susan Crane, and Christopher Jerard are the spine and vital organs of MWOD. An
organism is pretty worthless if it can’t interact with its environment and take care of itself. We
wouldn’t be able to perform either function without you. I’m not sure how we tricked you all onto the
team, but I’m glad we did.


Darren Miller and John Segesta, thank you for leveraging your considerable talents to make this book
so damn sexy.


Thank you to the many professionals that we interviewed, quoted, or stood on the shoulders of to
make this book more than it otherwise could have been.


And finally, thank you to my family for the love and support required to be modern, working-adult
humans and raise two amazing girls.

Page 260

Table of Contents
Preface by T.J. Murphy
Introduction
PART 1
Chapter 1: The Durable Runner

Chapter 2: Born to Run
PART 2
Chapter 3: Introduction to the Standards

Chapter 4: Standard #1: Neutral Feet
Chapter 5: Standard #2: Flat Shoes
Chapter 6: Standard #3: A Supple Thoracic Spine
Chapter 7: Standard #4: An Efficient Squatting Technique
Chapter 8: Standard #5: Hip Flexion
Chapter 9: Standard #6: Hip Extension
Chapter 10: Standard #7: Ankle Range of Motion
Chapter 11: Standard #8: Warming Up and Cooling Down
Chapter 12: Standard #9: Compression
Chapter 13: Standard #10: No Hotspots
Chapter 14: Standard #11: Hydration
Chapter 15: Standard #12: Jumping and Landing

PART 3
Chapter 16: Introduction to Mobility Work

Chapter 17: Mobilizations
PART 4
Chapter 18: Attacking Common Running Injuries

Chapter 19: Turbocharged Sports Medicine
A Parting Word
Running Power: Your Continuing Education
Resources
About the Authors
Acknowledgments

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