Run For Your Life: How to Run, Walk, and Move Without Pain or Injury and Achieve

The Nile on eBay   Run For Your Life by Mark Cucuzzella, MD

From a leading pioneering running doctor and athlete, Dr. Mark Cucuzzella, comes this manual on how to run injury-free for runners of all ages and skill levels.A straightforward, easy-to-follow look at the anatomy, biomechanics, and nutrition of running.Dr. Cucuzzella "aims to improve the fitness and well-being of all, from the uninitiated to beginners to veterans who still have new tricks to learn" (Amby Burfoot, Boston Marathon winner, writer at large for Runner's World magazine, and author of The Runner's Guide to the Meaning of Life).Despite our natural ability and our human need to run, each year more than half of all runners suffer injuries. Pain and discouragement inevitably follow. Cucuzzella's book outlines the proven, practical techniques to avoid injury and reach the goal of personal fitness and overall health.With clear drawings and black-and-white photographs, the book provides illustrated exercises designed to teach healthy running, along with simple progressions and a running schedule that shows the reader how to tailor their training regimen to their individual needs and abilities.

FORMATPaperback LANGUAGEEnglish CONDITIONBrand New Author Biography

DR. MARK CUCUZZELLA, Air Force Reserve lieutenant colonel, practices family medicine in Ranson and Martinsburg, West Virginia. He is a professor at West Virginia University School of Medicine, and conducts Healthy Running Medical Education courses. He has run competitively for almost four decades, with more than one hundred marathon and ultramarathon finishes, and he continues to compete as a national-level Masters runner with an active streak of thirty straight years under a 3-hour marathon. Cucuzzella owns the first minimalist running and walking store, Two Rivers Treads, in his hometown. He has also been named a Distinguished Mountaineer by the governor of West Virginia, a Blue Ridge Outdoors Pioneer, Air Force Athlete of the Year, his home county's Citizen of the Year, Boys and Girls Club of American Champion for Youth, and Colorado Academy of Family Physicians' Teacher of the Year.

Review

"This book offers something special for readers at nearly every level of physical activity."  —Booklist (starred review) "Cucuzzella, a physician, offers readers a path to health and a sense of well-being in this detailed fitness guide." —Publishers Weekly"When Mark Cucuzzella talks about running, savvy runners listen." —The National Book Review"A fantastic repositioning of how to run, and of what makes running fun and healthy (they can be one and the same). True to the Hippocratic oath, Dr. Mark Cucuzzella takes back the paradigm of running that has been fostered by major shoe companies and mass media, and he recalibrates it with the runner's best interests at heart."  —Joe Puleo, coach of the Marine Corps Running Team and author of Running Anatomy"The principles outlined in this book were transformational. Not only did I run faster and better, but I was able to complete my third marathon pain-free. Most important, I felt the joy of running, and that's the type of joy anyone who runs—either around the block or a hundred miles—should have the chance to feel. Reading Dr. Cucuzzella's book will help you get there." —Mike Plunkett, MisFits columnist, The Washington Post"Dr. Cucuzzella has long been a leading mind when it comes to healthy running and healthy living. He understands the comprehensive physiology behind the simple act of running, but he has also mastered the art of applying both science and passion to help runners understand how to maximize their strength, endurance, fitness, and enjoyment in a healthy, sustainable way. He's an authentic source of information and enthusiasm amid a turbulent sea of flashy trends and biased product marketers. I expect Run for Your Life to become one of the leading running books of this era and to serve as a guiding light to runners of all abilities."  —Brian Metzler, former editor in chief, Competitor magazine; founding editor, Trail Runner magazine; co-author of Natural Running and Run Like a Champion"Beginner. Intermediate. Advanced. Runners of all ages and abilities will advance their knowledge just by getting this book in their hands. Runners will not want to put this book down."  —Rod Dixon, Olympic medalist, two-time World Cross Country Championships medalist, and New York City Marathon champion

Review Quote

"This book offers something special for readers at nearly every level of physical activity." -- Booklist (starred review) "Cucuzzella, a physician, offers readers a path to health and a sense of well-being in this detailed fitness guide." --Publishers Weekly "When Mark Cucuzzella talks about running, savvy runners listen." --The National Book Review "A fantastic repositioning of how to run, and of what makes running fun and healthy (they can be one and the same). True to the Hippocratic oath, Dr. Mark Cucuzzella takes back the paradigm of running that has been fostered by major shoe companies and mass media, and he recalibrates it with the runner's best interests at heart." --Joe Puleo, coach of the Marine Corps Running Team and author of Running Anatomy "The principles outlined in this book were transformational. Not only did I run faster and better, but I was able to complete my third marathon pain-free. Most important, I felt the joy of running, and that's the type of joy anyone who runs--either around the block or a hundred miles--should have the chance to feel. Reading Dr. Cucuzzella's book will help you get there." --Mike Plunkett, MisFits columnist, The Washington Post "Dr. Cucuzzella has long been a leading mind when it comes to healthy running and healthy living. He understands the comprehensive physiology behind the simple act of running, but he has also mastered the art of applying both science and passion to help runners understand how to maximize their strength, endurance, fitness, and enjoyment in a healthy, sustainable way. He's an authentic source of information and enthusiasm amid a turbulent sea of flashy trends and biased product marketers. I expect Run for Your Life to become one of the leading running books of this era and to serve as a guiding light to runners of all abilities." --Brian Metzler, former editor in chief, Competitor magazi≠ founding editor, Trail Runner magazi≠ co-author of Natural Running and Run Like a Champion "Beginner. Intermediate. Advanced. Runners of all ages and abilities will advance their knowledge just by getting this book in their hands. Runners will not want to put this book down." --Rod Dixon, Olympic medalist, two-time World Cross Country Championships medalist, and New York City Marathon champion

Excerpt from Book

Chapter 1 Our Bodies Are Older Than We Think Nothing in biology makes sense except in the light of evolution. - Theodosius Dobzhansky MYTH: Life spans have increased compared with decades ago. FACT: When chronic disease and declining public health are factored in, modern life spans aren''t much longer than they used to be. By some measures, average functional life spans in the United States have started to decline. Whether your goal is athletic dominance or simply to arrive at a healthy old age, we all share the goal of making the best of our lives while on the planet, in the healthiest and most productive way that we can. Let''s start by inspecting the miraculous equipment we inherited, to better understand what it is that our bodies were designed to do. Running Is Only Human Throughout human history--for almost 2 million years as hunter-gatherers, followed by 12,000 years as pastoralists and farmers--our ability to run, to walk, and to be physically active has been essential to life. By virtue of our existence--indeed, as evidenced by our domination of the planet--humans are succeeding. So far, at least. Our prehuman, primate ancestors were slower and weaker than many of the large animals that they eventually would learn to prey upon. Masters of agility, their bodies and limbs were adapted mainly for living in trees, where they could find forage and fruit, and were safe from nonclimbing predators that lived on the forest floor. So how did they come to dominate these other species, prey upon them, and even drive some of them to extinction? And later, what enabled modern humans, Homo sapiens, to win the evolution race with earlier species of our genus? Was it brains over brawn, or the other way around? Or did our brawn and brains coevolve? By nearly every metric of human strength and performance, early hominids (and even one extinct line, the Neanderthals) were superior to Homo sapiens . We made an incremental yet critical adaptation by gradually becoming able to walk and run long distances. Scientists generally believe that the ability to walk and run on two feet was a game changer. With the rudimentary tools avail-able to early humans, it would have been difficult and dangerous to bring down an antelope. Yet there''s evidence that humans were killing and eating large prey for some time before spears and other weapons were developed. One compelling theory proposes that early humans'' ability to walk (and occasionally run) long distances in hot climates allowed them to track large, fast prey until the animals dropped of heat exhaustion and dehydration, unable to run or to fight. Doing so at a walking pace wouldn''t have been sufficient. Early humans sprinted when escaping a predator or other imminent dangers. But when tracking game, according to the "persistence hunting" theory, they would have needed to travel only fast enough to keep their prey moving and not resting. (Most large animals shed heat by panting, yet they are unable to pant while running.) Our ability to travel long distances in an energy-efficient manner helped us with more than hunting. It also allowed us to relocate more readily to a new water source, for instance, or travel to a more bountiful area. Essentially, we could walk away from perils such as famine and drought, sometimes to distant locations, aided by an ability to efficiently store and utilize the calories we consumed. We Got the Right Gear Dr. Dan Lieberman and colleagues have identified evolutionary adaptations in our anatomy and physiology that enhance our ability to walk and run long distances. Mainly, we benefited from the following features, which you may even begin to notice as you pay attention to your running: - Springy tendons and muscles in the legs that work in efficient harmony. As the springlike, fibrous tendons stretch, they load up with potential energy. The muscles contribute to stability at the same time that the tendons spring us forward. - Extra-large gluteus maximus , or butt muscles, that make for strong and stable hips and trunk. - An upright posture , exceptional balance , and a stable head and neck . Notice that these features enable us, while running on two feet, to remain simultaneously aware of our surroundings and focused on a distant object. Some believe that our well-developed vestibular system (the region of the inner ear that controls balance) may have contributed substantially to our survival success. - Sweat glands , which humans have an abundance of. Sweating provides effective evaporative cooling, or thermoregulation. We adapt to heat by perspiring more as the temperature and our activity levels rise. Our absence of fur, minimal body hair, and high surface-area-to-body-weight ratio mean that more skin is exposed to the air''s cooling effect. Also, uniquely, our breathing pattern is uncoupled from our stride, so we can unload body heat through our lungs during respiration, which four-legged mammals cannot. - The capacity to digest, store, and utilize fat as an efficient source of fuel. Fat contains twice the calories per gram as sugar. That fat is metabolized with seven to ten times greater efficiency than sugar, too. (We''ll explore this valuable fuel source in the chapters on endurance and nutrition.) - Feet that are uniquely adapted to walking and running, with their springlike arches and short toes. Each foot is an orchestra of 26 bones, 33 joints, 107 ligaments, and 19 muscles and tendons, providing cushioning, spring, and control in three planes simultaneously. Chapter 4 is devoted to this remarkable appendage. Slow, But Smart Despite all of our evolutionary adaptations, humans would appear to be physiologically flawed. Raising our young to adulthood requires (nonproductive) years of nurturing and training, and our top speed is slow when compared to similar-sized wild animals. Natural selection entails trade-offs and compromise. Humans have developed great endurance, but we aren''t very fast. (The fast

Details ISBN1101912383 Pages 384 Year 2019 ISBN-10 1101912383 ISBN-13 9781101912386 Publisher Penguin Putnam Inc Short Title Run for Your Life Language English Format Paperback Subtitle How to Run, Walk, and Move Without Pain or Injury and Achieve a Sense of Well-Being and Joy Publication Date 2019-04-30 UK Release Date 2019-04-30 Country of Publication United States AU Release Date 2019-04-30 NZ Release Date 2019-04-30 US Release Date 2019-04-30 Author Mark Cucuzzella, MD Imprint Penguin USA DEWEY 613.7172 Audience General We've got this

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