After learning how injuries are caused and then gaining a good understanding of running technique in the early chapters you will be prepared to read about our technique-change system which we call "OYF Running". This consists of "Keith's Lessons" used in combination with "Heidi's Strengthening Exercises" and forms the main body of the book." Keith shows you how to run efficiently in a simple, step-by-step guide both in the book and with videos. Each Lesson provides exercises set out in a format which is both easy to understand and implement. The first three lessons teach you the basics of running correctly and the last three help you put these into practice and help you to refine your technique over the period of your transition.
This program is set up so that runners can teach themselves in conjunction with the online videos and forum.Heidi's Strengthening Exercises consists of a well-ordered series of exercises which will help your body safely adjust to the redistribution of the workload and are essential to rebuild parts of the body which have been neglected due to poor technique. It should be started as soon as possible, in order to build strength and to deal with the resultant muscle and tendon soreness that you will start to experience. We identify specific injuries and how they are caused and we show how by improving running technique, and re-strengthening these injuries are quickly cured.
Podiatrists will find Heidi's experiences and advice particularly interesting, especially as they will almost certainly, be in conflict with what is still taught in universities. Chapters Twelve and Thirteen, 'Managing the changes' and 'Rehabilitation', explain what should happen during the transition and what to do should you get injured, or if you are currently injured. Chapter Fourteen is very important as you must have suitable footwear to run with good technique. There is then a chapter on how your body shape will change as you adopt your new technique and a chapter on general tips and traps a list of commonly used terms, a glossary and an index.Finally, we have included three appendices: For Coaches, For Podiatrists and a detailed look at Heidi's strengthening program. In Appendix A, Keith discusses how to implement his Lessons from a coach's point of view, in Appendix B, Heidi explains how she treats her patients who are suffering with specific injuries and in Appendix C she explains her Strengthening program in greater detail for medical professionals and interested runners.
About the author
Competitor and running technique coach.
The records that Keith set in the 55-age-group were faster than the records in the 45-age-group. At the time of writing, he has broken, and still holds, 38 age-group New South Wales state records, 15 Australian age-group records and five 55-age-group world records: 1500 metres (4:12:35), 1 mile (4:35:04), 3000 metres (8:56:80), 5000 metres (15:29:7) and 10,000 metres (31:51:86). This 2011 life-time best run at the age of 55 years, 8 months and 27 days made Keith the oldest person ever to break 32 minutes for 10 kilometres.
Keith conducts private coaching sessions and teaches running at a Sydney secondary school, where he helps my by changing their technique and getting them into low-profile shoes. His lessons combine well with Heidi's Strengthening Program to provide runners with a comprehensive system that can help them run smoother and faster and, hopefully, injury free.
Competitor and podiatrist (Dip. Pod., MA. Pod. A)
Heidi has been a life-long runner and became a podiatrist to fix running injuries. She graduated in 1996 and she runs her own clinic at Bondi, NSW, Australia, called Feet On The Move.
After orthotics failed to meet her expectations, Heidi devised a foot-strengthening program as an alternative. This has proven to be very successful in treating runners, non-runners and children.
Heidi combines her strengthening program with Keith’s technique-change lessons to form the core of this book. Heidi also provides a chapter for podiatrists and other medical professionals treating runners, which describes how to implement her program.
Ainsley has produced work for a wide range of clients; in the shape of books, animation, stage design, magazines, as well as live drawing events. He is represented by The Drawing Arm illustration agency. When he's not working on commission projects, he creates art for sale, which he sell exclusively to his wonderful subscribers through his email newsletter. Ainsley can be contacted via his website, ainsleyknott.com
Rubida Communications is a technical and scientific communication business located in Canberra, Australia.
It is owned and managed by Dr An Van den Borre, who has been involved in technical and scientific communication since 2001.
Dr Van den Borre’s professional qualifications include a PhD in biology from the Australian National University (ANU), more than ten years experience in scientific research at the ANU and the University of Sydney, as well as professional training in technical and scientific writing and editing (Canberra Institute of Technology).
Rubida Communications specialises in scientific documents (including environmental, biological, biotechnological and agricultural sciences) and technical documentation (including computer software manuals and procedures).
Affiliations include: membership of the Canberra Society of Editors, the Australian Society for Technical Communication (NSW) and the Australian and New Zealand Society of Indexers.