Table of Contents
Part 1 Born to Run 6
1 The Run Free Feeling 8
2 Chasing Wobbles 18
3 Journey Back to the Beginning-In Ten Minutes 28
3.1 Cabalio's Greatest Secret 35
4 Getting Started 38
5 Pre-Game: Movement Snacks 42
Part 2 The Free Seven 54
6 Food: Your Fork Is Not Your Coach 56
6.1 The Two-Week Test 62
6.2 Aid Station: The Two-Week Test, Callie Style 66
6.3 On the Run Recipes 69
6.4 Aid Station: Check Your Blood 88
6.5 Food: Action Items 91
7 Fitness: Become the Master Mechanic 92
7.1 Leg Strength Tool Kit 96
7.2 Fitness: Action Items 104
8 Form: The Art of Easy 106
8.1 The-Ten Minute Five-Minute Fix 114
8.2 Perfect Running Form Playlist 121
8.3 Form: Action Items 122
9 Focus: Faster, Farther and Forever 124
9.1 Do Gears Really Matter? Well… 128
9.2 Focus Training: Athleticism = Awareness 130
9.3 Focus: Action Items 138
10 Footwear: First, Do No Harm 140
10.1 Building Your Quiver 149
10.2 A Hunter's Guide to Elusive Awesomeness 156
10.3 Aid Station: Your Brain on Bare Feet 160
10.4 Footwear: Action Items 162
11 Fun: If It Feels Like Work, You're Working Too Hard 164
11.1 Time to Scoot 174
11.2 Running with Music 178
11.3 Aid Station: Fun Runs, Amish Style 184
11.4 Fun: Action Items 186
12 Family: Those Who Sweat Together Soar Together 188
12.1 Mastering Your Baby Jogger 196
12.2 Build Your Pack, Santa Mujeres Style 197
12.3 Aid Station: "TO THE PROFESSOR!" 202
12.4 Running with Dogs 204
12.5 Dog Running Best Practices 210
12.6 Family: Action Items 214
13 Final Lesson from the White Horse: Run Free, Caballo 216
Part 3 The 90-Day Run Free Program 224
14 The Plan 226
15 Injuries: Fixing Your Flat Tires 238
The Birth of Born 2 262
Index 266
Photo Credits 270