When it comes to preventative care, the disparity between what people need and what they have access to is unfortunate, and all-too-often physical therapy falls into that gap. Working with a physical therapist is frequently more expensive than most people can afford and often not covered by insurance.

Kelly Starrett’s new book, Ready to Run, goes a long way in bridging the gap. Many running injuries could be resolved by spending a little time on basic maintenance, but that information was hard to find until this book was released.

Introduction

Kelly Starrett is a physical therapist who runs mobilityWOD and owns San Francisco CrossFit. He is an experienced coach who focuses on prehabilitation for athletes. His co-author, T.J. Murphy, is an athlete and a highly experienced writer, especially in the field of endurance sports. The bulk of his experience is in journalism, but he has made a few forays into writing books as well. His writing prowess shows in this book.

“I found ‘Ready to Run’ to be well-rounded and comprehensive, with highly detailed and important information delivered in a well-produced final package.”

The book begins by discussing a typical runner’s mentality and the problems that arise when dysfunction is present. The introductory chapters discuss physiology and the concept that humans are “born to run.”

READ: The New Age of Physical Therapy

What You Will Learn

After the first few chapters comes the bulk of the book, which outlines what Starrett calls the “twelve standards.” Each of these standards has a chapter unto itself, and the chapters are put in a specific order to help you prepare your body for running. But I would contend that many of these standards will help keep you healthy for any activity.

These chapters cover topics like how to stand, what to wear, how to move, and what to drink to run safely and efficiently. Each chapter details the things that will help you get the most out of running, and what you need to know to stay injury-free.

READ: 9 Things I Wish I Had Known When I Started Running

After his summary of the twelve standards, Starrett discusses the specifics of mobility work. This section details various exercises, most of which are myofascial release techniques. Although you can find this information in other sources, it’s covered in a way you may not expect. Most notably, there’s not much discussion of foam rolling.

“Starrett gives his advice for dealing with shin splints, IT band syndrome, and a couple other typical issues.”

The final section deals primarily with injuries. While the bulk of the book works to prevent these entirely, there is discussion of common problems. Starrett gives his advice for dealing with shin splints, IT band syndrome, and a couple other typical issues. Finally, he discusses how to get the most out of your visits to the physical therapist.

What (Not) to Expect

I found Ready to Run to be well-rounded and comprehensive, with highly detailed and important information delivered in a well-produced final package. The photos look great and the book flows well, making it an easy read for all levels.

RELATED: Running Is the Killer App of the Human Body

Many people may expect the book to have running programs included, so keep in mind it does not. This is why I noted the book may not meet readers’ expectations in the “cons” section at the start of this review. Ready to Run isn’t about running – it’s about preparing your body to be healthy enough to run. This is not necessarily a downside, unless you purchase it and don’t get what you’re looking for.

“Running is an amazing, natural, and healthy activity, as long as your body isn’t crippled from the various abuses you put it through on a daily basis. If your body is capable of the healthy and natural movements taught in this book, form and performance will follow.”

But although you won’t find training plans, you will receive something even more important. Running is an amazing, natural, and healthy activity, as long as your body isn’t crippled from the various abuses you put it through on a daily basis. If your body is capable of the healthy and natural movements taught in this book, form and performance will follow.

I have already recommended this book to several runners and physical therapists I know, and I’ll recommend it to you as well. Ready to Run will help you remain healthy and capable enough to continue being an athlete for as long as you want.

“Ready to Run” is available for $18.62 at Amazon.com.

The post “Ready to Run” (Book Review) appeared first on Breaking Muscle.

The number of calisthenic enthusiasts is on the rise, along with the number of great books, DVDs, and YouTube videos. I recently read the book C-Mass by Paul “Coach” Wade, who also wrote the popular Convict Conditioning series.

RELATED: Convict Conditioning (Book Review)

The title comes from the words calisthenics and mass, and this book is almost entirely dedicated to those two things. Wade aims to answer a common question: how do you build muscle using bodyweight-only training?

About the Book

C-Mass begins with a discussion on how building muscle with bodyweight training is possible. Wade points out the many famous athletes who could perform impressive calisthenic feats, but were not large by any means (Bruce Lee is one example). Wade also discusses the common concern that those athletes’ smaller frames were due to bodyweight training.

Of course, as Wade discusses, there are numerous counterexamples. Gymnasts and old-time bodybuilders relied heavily or even exclusively on bodyweight maneuvers and yet still developed impressive physiques. There are many photos and descriptions throughout the book to illustrate that point.

“Wade’s books always make me want to work out, and this book is no exception. Just writing about it now makes me want to go exercise.”

Wade’s approach emphasizes training in such a way that the most resistance is applied, which causes the greatest results and muscle gains. He describes a series of exercises designed to focus on various parts of the body, including more unusual moves that develop the forearms, neck, and legs from top to bottom.

CONVICT-STYLE WORKOUTS: Strength & Conditioning Workouts by Paul Wade

Once he has described the exercises, Wade combines them to create programs. The programs are basic, and often involve performing a group of moves at a given time, rather than one specific exercise. This approach keeps the workouts fresh and increases the resistance. After the programs, there is a question-and-answer portion to troubleshoot common objections and issues surrounding bodyweight exercise.

Bonus Value

There are a few more sections to add some bonus value to the content. The first one explains how to maximize traditional calisthenic programming to develop power without increasing size. In my opinion as a coach, his advice here is dead-on. If you take this part of the book to heart, it’s worth the price of admission.

RELATED: Can I Increase Muscle With Bodyweight Exercise?

The book closes with another bonus section of how to improve your anabolic hormones. This section includes dietary and lifestyle advice, along with exercise tips to help support your goals outside of your workouts. This advice is equal parts entertaining and interesting, and will benefit anyone on any program.

Downsides

Wade’s work is a fun read as always, but be warned it’s not for sensitive readers. There’s a fair bit of swearing and “Be a man, you sissy” talk in the book. I actually like it, but it’s not for everyone.

There are a few downsides to the material. I found the information contained in the book to be heavy on the bro-science. This isn’t a damning accusation, as it makes the material more fun to read, but be sure you take the information with a grain of salt.

READ: Size Matters, Bro! The Misinterpretation of the Henneman Principle

To give you an example, there is some discussion about the dangers of non-calisthenic lifting. To me, C-Mass is a lifting culture book, waxing philosophical about calisthenics and the nuances of achieving hard-fought goals, and I love that about it. Deviations that slip into a “calisthenics are the best method for all people and all goals” mentality detract from the book’s strengths, although there were only a few instances of this.

One of the book’s other pitfalls is that beginners may need to purchase the Convict Conditioning books in order to understand the programs. Readers who are familiar with Wade’s books, on the other hand, may already have a lot of the information.

My Recommendation

I do love physical culture-style reads like this book. It’s not for beginners, and isn’t necessary for straight exercise advice, but it is inspirational. Wade’s books always make me want to work out, and this book is no exception. Just writing about it now makes me want to go exercise. Isn’t that the ultimate point?

If you’re a die-hard calisthenics fan and you want more Paul “Coach” Wade in your life, this book is for you.

“C-Mass” is available for $24.95 in hardcopy and $9.95 as en eBook at Dragon Door.

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Exercise during pregnancy has come a long way in terms of acceptance from the medical world. Nevertheless, I still come across a lot of people who are shocked to see a pregnant woman lifting weights, running, or exerting herself in any way. Mom, marathoner, and running coach Kristina Pinto’s new book, Fit & Healthy Pregnancy aims to not only dispel some of the myths about prenatal fitness, but also delve into how exercise can make you a better, healthier mom.

At the beginning of the book, Kristina tells the story of how she discovered the benefits of exercise after the birth of her own child. Her story resonated with me, both on a personal level and based on stories I’ve heard from other women. Kristina hits the nail on the head when she relates her own experience of getting back into running after her pregnancy and postpartum depression:

It took six months to motivate myself to start running at all and a year to run a slow but liberating 10K…It was no fluke that my slow return to running coincided with greater adoration of my baby and a new love for being his mother.

Many moms feel that following athletic pursuits has to be a thing of the past after a new baby is born. What Kristina drives home here – and what seems to be the case for most women – is that an active lifestyle can help you see motherhood in a new light and achieve a higher level of balance.

Fit & Healthy Pregnancy is a superb resource for several reasons:

Comprehensive and Detailed: The book has an amazing scope, both in terms of the amount of time covered (pre-conception to postpartum) and the topics explored – everything from the common concerns about nutrition, weight gain, and labor preparation, to more specific information about sport specific training for swimming, cycling, and running at each stage of pregnancy, how to fuel recovery while breastfeeding, helpful gear to have at each stage, and a purchase guide for a trainer, jogger, or treadmill.

Applicable for Women at All Fitness Levels: A lot of the prenatal fitness books I’ve read are geared either toward women who are completely new to exercise or more advanced athletes. Kristina’s book strikes a happy medium between those two extremes, providing information for both the newcomer and the seasoned athlete. The book is clearly written from an athlete’s perspective, but also provides guidance for those who are newer to the fitness scene.

Mind/Body Approach: In addition to being a mom, running coach, and marathoner, Kristina Pinto also happens to be a developmental psychologist. This background allows her to address both the physical and mental benefits of training during and after pregnancy – as well as the physical and mental challenges. Any mom will tell you that the mental game is one of the most challenging and frustrating elements of staying in shape and staying sane as a mother. Kristina also wrote the book with Dr. Rachel Kramer, who is not only an OB-GYN but also a mom and athlete herself.

Practical Information: Each chapter of Fit & Healthy Pregnancy includes a segment with sport-specific training plans for runners, cyclists, and swimmers, as well as a Strength and Flexibility section with exercises for each trimester. To that end, it’s a guide not only to the “why” but also the “how” behind exercising as a new mom.

As a mom and someone who both specializes in prenatal fitness and wellness for new mothers, I am excited to see this book out there. It has helped me during my current pregnancy and is definitely on my recommended reading list for any mom who wants to learn more about staying active, sane, and healthy as a mom.

“Fit & Healthy Pregnancy” is available for $12.85 at Amazon.com.

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