Run Smart

Most running injuries are not accidents. They build up slowly from doing too much, too soon, on a body that was not prepared for it.
That is good news, because it means most of them can be avoided. In Run Smart, physiotherapist Dr. Pankaj Sahi shows you how to train your body as well as your lungs, so that every kilometre makes you stronger instead of more fragile.
Thirty short chapters take you from your first 5K to race day. Each one gives a clear explanation, a practical method and one action to take this week.

Inside you will learn:

• An eight-week run-walk plan that takes beginners to a continuous 5K
• How to pace by feel, and why most of your running should be easy
• How to fix overstriding with a simple 5% cadence change
• A ten-minute self-check that finds your weak links before they become injuries
• Strength routines for the core, hips, feet, calves and Achilles tendon
• How to recognise early warning signs, and handle runner's knee, IT band pain, shin splints and plantar fasciitis
• What to eat and drink for endurance, how to choose shoes, and how to plan race day