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

by Keith Bateman, Heidi Jones, Ainsley Knott (Illustrator)

Overview

1. Older Yet Faster (English and French editions - with colour 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.

Product Details

ISBN-13:	9780648772736
Publisher:	Older Yet Faster Publications PTY Ltd
Publication date:	03/26/2020
Sold by:	Barnes & Noble
Format:	eBook
Pages:	264
File size:	13 MB
Note:	This product may take a few minutes to download.

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 is the oldest person ever to break 32 minutes for 10 kilometres. 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.
Heidi is a long-time competitor and a 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, 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.
Freelance illustrator based in Bristol, UK. This website is a personal portfolio of drawings and illustrations

Table of Contents

Acknowledgements

Testimonials

Foreword

About the authors

About this book

Chapter 1 How poor technique affects your running

Chapter 2 Poor technique causes injuries

Chapter 3 Good technique—how it works

Chapter 4 Introducing Keith's Lessons

Chapter 5 Lesson One: Landing

Chapter 6 Lesson Two: Take-off

Chapter 7 Lesson Three: Accelerating

Chapter 8 Lesson Five: Going for a run

Chapter 9 Lesson Four: Keith’s Game Changer

Chapter 10 Lesson Six: Maintaining good form

Chapter 11 Heidi’s Strengthening Program

Chapter 12 Managing your transition

Chapter 13 Heidi’s rehabilitation exercises

Chapter 14 Shoes—what you need to know

Chapter 15 How to get a hot runner’s body

Chapter 16 Tips and traps

Appendix A For coaches—applying the lessons

Appendix B For podiatrists—treating runners

Appendix C Heidi’s Strengthening Program explained

Appendix D Summary of OYF Rules

Appendix E Kilometres to miles conversion chart

Commonly used terms

References

List of illustrations

List of exercises

Index

Editorial Reviews

Great for any age, thoroughly recommend whether new to running or injured like me!
Reviewed in the United Kingdom on 20 March 2019
Format: Kindle EditionVerified Purchase

Not only is the advice in the book evidence-based, it's tried and tested and clearly brings about results if runners Keith (running coach) and Heidi (podiatrist) are anything to go by. No fads or a flash in the pan kooky ideas, it's full of real life experience and sensible drills and exercises. As well as being easy to follow with videos and excellent illustrations there is a fabulous attached private Facebook group where Heidi and Keith patiently spend much of their own time advising and feeding back on individual's form and progress. Why do they do it?! It seems to be just because they can and just love to help us runners, whatever stage we're at, from whatever part of the world. Thank you Keith and Heidi for your kind, modest, knowledgeable and helpful advice. I'm pretty overwhelmed tbh!

The best practical guide to developing optimal running form
Reviewed in the United Kingdom on 15 July 2019
Verified Purchase

As an athletics coach, this is my "go to" book for helping people improve their running form. There are 100's of books on the topic but this one nails it ... with a truly practical approach to getting better. The explanations, the advice, the drills, the video demonstrations blend perfectly to help you get there. BTW - It's not just for older people, it's for anyone who wants to improve their running form!

Essential read for runners
Reviewed in the United Kingdom on 29 November 2018
Format: Kindle EditionVerified Purchase

This is an essential read for anyone wishing to improve their running style or recover from running injuries. Keith and Heidi passionately believe that barefoot (or zero drop shoes) are key to good injury free running style. I started Heidi's foot exercises and noticed a difference within days. My feet and legs were less tired than normal after a full day sightseeing. I will be continuing the exercises and will start to look at Keith's drills to improve my running style.

The best money you will spend!
Reviewed in the United Kingdom on 24 June 2019
Verified Purchase

So clear, so practical and so honest! And alongside the videos that the book allows you to access, it is like having the authors as your personal trainers.

Game-changer
Reviewed in Australia on 24 June 2019
Format: Kindle EditionVerified Purchase

Stumbled upon this by accident, has been eye opening and a massive game changer for me. I run mainly for health and not competitively, so being able to do it in a way that my body appreciates it is really important for me. Fixed all my mistakes bit by bit and got me past longstanding plantar fasciitis as well as achilles tendinopathy. Not "designed for old people", but instead methods and advice so well thought through that it builds results in the here and now, as well as setting the foundation to healthily continue until a very advanced age if desired. Highly recommended for casuals and racers alike!

From the Publisher