The Durable Runner

Part sport and part exercise, running boosts health, longevity, and mental well-being. However, running is a demanding activity that can potentially tax the runner’s body and mind. Therefore, possessing durability for running—a fusion of toughness and flexibility—is desirable to enhance a runner’s physical and mental experience.

This book—the first of its kind to combine corrective exercise, self-myofascial release, and yoga—empowers runners with measures to avoid unnecessary pain, injury, and burnout. It is a comprehensive guide to creating a simple and efficient system of personalized supplemental training in which runners learn to identify and address areas of imbalance and overuse. These training methods increase strength, stability, mobility, and resiliency, and require as little as 15 minutes per day to implement. (For each technique, the author has produced a video, and these are included in the enhanced ebook edition.) Runners can decrease the risk of injury, improve running performance, and maintain joint health. The result: a more durable body and mind that will support your running—and your life—for years to come.

Alison Heilig is a Level 2 RRCA-Certified running coach, a registered yoga teacher (E-RYT 200, YACEP), corrective exercise specialist, and certified personal trainer through the National Academy of Sports Medicine. Her personal blog The Pursuit of Awesome has been recognized as a top running blog for the past several years. She is a regular contributor to Fit Bottomed Girls and her work and expertise have also been featured on websites such as Women’s Running, Competitor, POPSUGAR Fitness, MyFitnessPal, SparkPeople, LiveStrong, and Prevention. Visit her website at www.alisonheilig.com.

Alison Heilig

Foreword by Sage Rountree

Format: softcover (6 x 9)
Pages: 201
Bibliographic Info: 166 photos, bibliography, index
Copyright Date: 2019
pISBN: 978-1-4766-7833-7
eISBN: 978-1-4766-3826-3
Imprint: Toplight Books

Acknowledgments
Foreword by Sage Rountree
Preface
What Does It Mean to Be Durable?
Creating Durability
How to Use This Book
Part 1: Feet and Lower Legs
Part 2: Knees and Hips
Part 3: Core and Lower Back
Part 4: Shoulders, Upper Back, and Neck
Part 5: Mental Durability
Part 6: The Big Picture
Maintenance Schedule: Creating a Routine That Works
Resources
Index

• “Highly recommended…a ‘must-have’ for runners of all ages and backgrounds”—Midwest Book Review

• “A great resource for new or seasoned runners who want simple strategies to be well-rounded in the sport, The Durable Runner places the right emphasis on productive training and recovery between runs.”—Anne Moody, PhD, exercise physiologist and director of cardiac rehabilitation, Appalachian Regional Healthcare Systems

• “This is a solid resource for runners to learn how to prevent injuries. The Durable Runner educates the reader on the body and what is needed to perform at an optimal level without injury. This book definitely is a go-to for those who need some guidance.”—Tracy-Lynn Schuster, PT DPT, Schuster Physical Therapy (Jefferson, NC)

• “If you are looking for a way to incorporate Yoga into your running routine, check out The Durable Runner by Alison Heilig. It is a well-organized, super-intelligent approach to designing a Yoga practice to support your passion!”—Kelly Golden, founder and director of Vira Bhava Yoga

• “For those who struggle with running injuries, this is a fantastic guidebook that brings the entire body back to the science of exercise and wellness. This book brings a lot of evidence-based knowledge to your fingertips for the runner to easily understand.”—Kristopher Hartley, Paul H. Broyhill Wellness Center (Boone, NC)

• “I thought of many fellow runners who would certainly benefit from this book. As runners, we tend to get stuck in our injuries and don’t always do a great job of integrating other necessary components of training to make us stronger and balanced. Alison Heilig gives a well-rounded approach to training and fitness that we don’t often see in other running books. If running is your choice for fitness, this book is key to help you become more durable and not feel broken down all the time.”—Jodi Cash, personal trainer and owner of Train4LifeJC

• “We love how Alison showcases healthy, safe aspects of bringing yoga to our running regimen.”—Frank and Jeannine Williams, Ridgetop Yoga Retreat (West Jefferson, NC)

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