Older Yet Faster: The secret to running fast and injury free - Softcover

Bateman, Keith Roland; Jones, Heidi Melissa

Softcover

ISBN 10: 0994192193 ISBN 13: 9780994192196

Publisher: Older Yet Faster Publications Pty Ltd, 2018

Synopsis

Older Yet Faster (book with illustrations and photos, and online lesson and exercise videos) is a manual for teaching runners how to transition to efficient running and to help them to avoid incurring almost all of the common running injuries as they do so. It is ideal for beginners to learn how to run well and for experienced runners to changeover to good technique. Coaches can also use this book as a reference on how to implement technique change for their clients, and we expect it to become the go-to manual for medical professionals, to help them deal with running related injuries caused by bad technique and footwear.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 this title

Review

‘Older Yet Faster sets the new standard for running technique training and theory. Whilst tackling the most essential tenet of our sport, this book can teach any level of runner or coach the correct technique to run quickly and efficiently. Keith and Heidi, with their years of record-breaking running, show the reader how to become faster and remain injury free. This book has been an amazing help to me as a coach, and to countless runners whom I coach. I recommend this book as a helpful guide on running technique and to anyone who wants to get faster by following some simple measures.’

Sean Williams has been a regular Australian Athletics Team coach at the World Athletics Championships, World Cross-country Championships and International Ekiden relays. Sean has coached three Commonwealth Games athletes, with two also being Olympians. Sean has been Keith and Heidi’s coach for many years.

‘I can wholeheartedly recommend Older Yet Faster. As a long-time ultramarathon runner, I had picked up some bad habits, leading me to an inefficient running style and ultimately to injuries. By following the drills and techniques in Older Yet Faster, I have experienced a transformation in my running and a heightened awareness of body balance whilst running. The transformation from rhino to gazelle takes commitment and patience, but check out Keith’s running style and I guarantee you will think “I want to run like that!”’

Lisa Harvey-Smith, MPhys (Hons), PhD, astrophysicist, ultramarathon runner and author. Lisa has completed a gruelling 250 kilometre race through Australia’s Simpson desert and several 100-kilometre, 6-hour, 12-hour and 24-hour races. She is a member of the Australian Ultra-runners Association’s ‘100 club’ for athletes who have completed 100 miles in under 24 hours.

‘What have you got to lose by buying this book? For me, it was 20 seconds off my 4:30 endurance pace simply by adopting its simple technique change. This change also helped me run 2:48:36 at the 2015 Gold Coast Marathon; a massive 19 minute personal best and number 7 world ranking for my age-group. Considering I am 62 (older than Keith) and have only been a runner for less than 3 years, you can definitely take my word for it that it will be money well spent.’

John Shaw, Brisbane, Queensland, Australia

‘Absolutely Fantastic Book. Profoundly simple in theory and application. With my professional background in sports rehabilitation and a long association with distance running, I will be recommending this book to all of my clients as “The Must Read Book on Running”.’

Ian Fischer, Adv. Dip. RM (Myotherapy), Central West Myotherapy, Orange, New South Wales, Australia

‘Of all the running books, this is one I come back to again and again (usually before a race!). The principles are beautifully explained and easy to understand. The first week I worked with Keith, I took 90 seconds off my 10 kilometre time. Since then I’ve taken another 2 minutes off. I’ve sliced 30 minutes off my marathon time, to run in the low 2:40s. Running great has three elements: get an awesome coach, get your form efficient and have fun. With this book you’ll be on your way.’

Rhett Gibson, age 32, Sydney, New South Wales, Australia

About the Author

Keith is a competitor and coach: From the age of 45 Keith's running times improved dramatically, culminating in a host of State, National and World age-group records. The records that he set in the 55-age-group were faster than the records he set in the 45-age-group! At the time of writing, he has broken, and still holds, 38 age-group State Records, 15 Australian age-group records and five 55-age-group World Records: 1500m (4:12.35), 1 mile (4:35.04), 3000m (8:56.80), 5000m (15:29.7) and 10000m (31:51.86). Keith conducts private coaching session and coaches Cross-country and track running at a Sydney school. His technique-change lessons combine with Heidi's Strengthening and Rehabilitation programs to form the core of this book. Keith also provides a chapter for coaches who want to introduce technique change for their runners.

Edition details

• Publisher: Older Yet Faster Publications Pty Ltd
• Publication date: 2018
• ISBN 10: 0994192193
• ISBN 13: 9780994192196
• Binding: Paperback
• Language: English
• Edition number: 2
• Number of pages: 262
• Illustrator: Knott Ainsley