Contents

INTRODUCTION | How to Run Like the Best in the World ix

Running Revolution: Part 1

PART ONE

PREPARING FOR THE POSE

A PERSONAL HISTORY OF RUNNING | My Journey From Russia to America 3
THE PERCEPTION SYSTEM | The Key to Learning 12
YOUR RUNNING JOURNAL | Tracking Your Progress 17
CHOOSING AND USING THE RIGHT SHOE . . . OR NONE AT ALL | Finding the Perfect Fit 26
DIGITAL CAPTURE | Getting to Know Your Stride 31
PREPARE TO MOVE | Increasing Your Mobility 34
YOUR STRENGTH ROUTINE | Building Stability and Power 68

Running Revolution: Part 2

PART TWO

TEN LESSONS

INTRODUCTION TO THE LESSONS | Mastering the Skill of Running 77
LESSON ONE | The Foot 81
LESSON TWO | The running Pose 89
LESSON THREE | Falling 95
LESSON FOUR | The Pull 103
LESSON FIVE | Integrating the Frames 107
LESSON SIX | The Achilles Tendon 112
LESSON SEVEN | Pose Frame Revisited 118
LESSON EIGHT | Falling Frame Revisited 123
LESSON NINE | Pulling Frame Revisited 130
LESSON TEN | Putting It All Together Again 135
GRADUATION | Enjoy the Moment 142 

Running Revolution: Part 3

PART THREE

THE RUNNING CIRCUIT

INTRODUCTION TO THE RUNNING CIRCUIT | Going to the Next Level 145
BECOMING YOUR OWN COACH | Overcoming Challenges 146
THE RUNNING CIRCUIT | Making the Transition 159
RUNNING ON DIFFERENT SURFACES | All-Terrain Guide 176
COMMON INJURIES | Prevention and Treatment 181

Running Revolution: Part 4

PART FOUR

TAKE IT TO THE LIMIT

BIG MONKEY, SMALL MONKEY | How to Gauge Your Body’s Training Needs 189
TRAINING FOR PROGRAMS | 5K, 10K, Half Marathon, Marathon 193
RUNNING FOR A LIFETIME | Staying Healthy, Having Fun, Personal Records 198
APPENDIX | CHEAT SHEET 199
GLOSSARY 207
DRILL INDEX 212
INDEX 213