Description
Featured in the book Born to Run, running coach Eric Orton offers a guide for every runner…
Natural running is more than barefoot running. It’s about the joy of running that we were all born with and can reawaken. With a program focused on proper form, strength development, and cardiovascular training, Orton will help beginners, competitors, and enduring veterans reach “the cool impossible”—the belief that any achievement, athletic or otherwise, is within our reach. Inside you’ll find:
* Foot strength exercises for runners to catapult performance, combat injuries, and transform technique
* A total-body-strength program designed for runners
* Step-by-step run-form coaching for performance and lifelong healthy running
* A training program for building endurance, strength, and speed
* No-nonsense nutrition for runners
* Visualization and mind-training tactics to run and live the Cool Impossible
* And much more…
ATHLETICISM IS AWARENESS—awareness of form and technique, awareness of our effort level, and, most important, awareness of what we think. And with that awareness comes the endless potential for mastery and achievement beyond anything you thought possible.
BarbaraP (verified owner) –
I really appreciate Eric’s work. Eric is not only an amazing coach, he’s also a very good writer. The way he describes our training week, since the arrival at the Jackson Hole’s airport and the coaching days with all the scenery surrounding the practice (as if we were right there with him) made me love this book. His knowlegde of the intrinsic connection between body and mind, and the way he utilizes his knowlegde to inspire us to reach beyond what we initially thought was possible, makes this book a precious tool.
journey2learn (verified owner) –
One of the best books on running I have ever read. Practical advice alongside a good story. Highly recommend for runners of all levels.
John barthelmess (verified owner) –
I learned some good stuff that will help me be more injury resistant and improve my running ability . Highly
recommend.
Aaron Olson (verified owner) –
After reading Born to Run, many of us were left wondering: Just who is Eric Orton, and how do we find out more about his training methods? After all, if he could take an injured 6′ 4″ 240 lbs. guy like Chris McDougall and train him to run a 50 mile race in the Copper Canyons of Mexico, could he also help me run faster?
From the beginning, Eric challenges us to think big. He tells us that by following his methods we can take our running to a totally new level. This is The Cool Impossible. Eric asks us to imagine ourselves taking on big goals and achieving them. Not just in running, but in life. He encourages readers to go beyond what they thought possible.
Eric’s program starts from the ground up by looking at the feet. He focuses heavily on activating muscle that most runners don’t usually think of being used when running. His strength training isn’t meant to build giant muscles, but to “bring more muscles to the running party”. He says that if our muscles are used correctly we shouldn’t have tightness, inflexibility or regular aches and pains that many consider part of running. The program features the use of stability disc, a slant board, and a stability ball. These can be found sold as a package at his website.
When it comes to nutrition, Eric tells us to steer clear of processed foods. This includes processed foods like: bread, and pasta. Also, no milk, no cheese, no sugar, no junk, no processed food. Is Eric a closet Paleo eater? Not really. He doesn’t like labels because he likes to experiment with different foods to see how they make him feel. Some days he even eats all vegetarian.
Most of the time he includes lean pastured meat like wild game or buffalo with lunch and dinner time meals. Corn tortillas, lean meat, eggs, nuts, fruits, veggies, and beans seem to make up the bulk of his meals. He advises us to shop the perimeter of the grocery store, only going down the aisles for a few things like olive oil, corn tortillas, beans and canned tomatoes. Only eat whole simple foods and shoot for 95% perfection. Eric enjoys the occasional beer or chocolate chip cookie; but by striving for 95% whole foods, we end up eliminating a lot of the crap from our shopping cart.
The Cool Impossible is a book about taking life and running to new limits. It’s about looking beyond immediate goals and listening to your body. It was interesting to read about Eric’s approach to training and the exercise he recommends for working on running form and foot strength. If you are like me and loved Born to Run, you will want to take a look at Eric’s program.
Duuude (verified owner) –
Looking through some previous reviews I can see that people loved or hated the “Week with Eric” framing of the book. I found it an interesting and a different take on yet another how to run book. Is it loaded down with science as to why he recommends what he does, no. He explains things like someone would if you asked their opinion, which is what he’s giving. He offer some simple exercises done with very simple equipment, yes you can easily make and repurpose these items from things you might have just laying around the house. You can also buy them on the website if you would rather not deal with it, its no big secret and I never felt his items were pushed. The diet advice was very simple and general in nature, but there are plenty of other sources for this that might better suit your thoughts and beliefs. This is definitely not a tome to all things running and the answer to every condition you might experience. The book contains some great tips and advice that were new to me, and I look forward to putting them into practice.
MRC (verified owner) –
I enjoyed the format of the book. Most ” how to” books get bogged down with too much science and not enough practical information. In this book, Eric takes you on an adventure through Jackson Hole, as you learn about strength, performance, nutrition, and athleticism. His pictures are helpful and his running program is well thought out. He walks you through how to figure out your heart rate and speed zones. Once you do that the program becomes much more personalized. If you have been injured or want to learn how to enjoy or take your running to another level then read this book. There is no magic pill here, it looks like it will take patience and some time to reach your running goals.
Jman (verified owner) –
I highly recommend this book to anyone who is struggling to stay healthy through hard training. Over the past year I have worked my tail off to qualify for Boston, which I accomplished in February. Throughout the process I have battled various minor injuries and set backs that have made me wonder if running is smart. have always known I had bad form but never knew how to fix it. I am very excited to embark on this journey to better, healthier running. Through strength training and better technique, I know I’ll be in too shape for Boston in April.
Jorge (verified owner) –
Orton believes in his teaching and i like this “you are in Jackson Hole” think. I’m going to probe it’s methods..
Rich (verified owner) –
I grew up a runner and in the 30 years between my youth and my present age, I forgot how to run. Running was natural for me until the wrong shoes, wrong technique, bad advice, and many years spent on the bike, all of which combined to ruin my ability to run. The results were shin splints, painful foot problems from wrong shoe choices, and loss of function in my achilles tendon. I have only had the book, the techniques, and exercises for a few weeks and I am now able to run without the pain.
The book starts with the foot and teaches how to strengthen that critical interface with the ground and improves form by teaching proper technique, drills, and strengthening exercises.
I hope to get to use Eric as a coach later on after I build a decent base on what he has taught me so far.
Edit06/05/2013: I personally never thought I would be able to become a runner again and now after 4 weeks I am a runner. It’s very exciting.
I would like to add this comment in regards to other reviewers. I am the kind of person that if you can show me the concept I can take that concept and develop it out on my own. This book provided me with the concepts that I needed. This book isn’t the end on the subject. There are other books that can help flesh out the concepts learned here. This book is only part of the journey and provides one how to transition mentally and physically into becoming the runner they want to become.
BKSant (verified owner) –
Simply written and easy to read. The exercises started showing results almost immediately and I am looking forward to beginning the training plan for my upcoming marathon. You are bring told your own story and it inspires you to get out there and write your own ending.
Patrik Norman (verified owner) –
Read it and apply what you think fits you. Most probably that would be most of the content. It is well written and everything but I kind of think that it would have been even better as a really long instruction video.
Ronald James Colyer (verified owner) –
Loved the narrative of he book- almost like having a conversation with him. As with all training books, the time and equipment can be an issue. Still, I enjoyed the read.
ChargingDC (verified owner) –
I enjoyed this book. I read other reviewers who lamented the lack of science but its not that kind of book. It does have a refreshing simplicity to it that I really liked. The biggest pluses were the sections on running technique and nutrition. The neagatives were the cumbersome exercise section (I doubt many readers will do them) and the somewhat annoying “Jackson Hole tour guide” narration style. But all in all, it was a good read.
koolkidz (verified owner) –
Wow! How can Eric be both such a good coach and such an engaging author? Great information presented in a very enjoyable-to-read format.
S. Desai (verified owner) –
Motivational and educational. Highly recommend for serious runners and adventure sport enthusiasts. Very much a fan of the style and technique involevd
ElDouko82 (verified owner) –
Just finished reading the book and after reading the reviews feel compelled to put in my two cents. The analysis of other reviewers is fair and absolutely helpful in determining whether or not to invest in the experience of reading Orton’s book. As a novice, but determined, runner who has room for improvement in almost every area but a commitment to improve (read that as fat, slow, hopeful), I found this book inspiring and empowering. The second-person POV (“you in Jackson Hole…etc.”) imaginatively engaged me and set the stage for the power of the visualization techniques described in later chapters. The strength exercises are, for my money, the best practical advice offered (although I too was off-put by the price of the equipment on his website. Ridiculous.). What I enjoyed, and got the most out of, were the later chapters that discussed mantras, rituals, visualization, and goal-setting. As a “back of the pack” penguin type runner, I struggle with identifying myself with runners who are, you know, fast. I feel like admitting (to others) that I want to improve is ridiculous. This book has boosted my confidence, inspired me to work harder, and given me tools to work more effectively. There are absolutely shortcomings, as mentioned in other reviews, in terms of hard data but to me, that’s not what this book was trying to do. It’s not the narrative feel-good tale like “Born to Run” or the inspirational singular perspective / personal journey like Jurek’s “Eat and Run” (both awesome reads in their own right), and it doesn’t try to be. Also, it’s not a “how to” manual–hence the fact that it falls short in this arena did not strike me as problematic. It’s a coaching book. It does what a coach does–lead, motivate, empower. Reading this book gave me the kick in the pants I needed to quit shuffling and start running.
Stacy (verified owner) –
Slight spoiler alert—The thing that got me the most excited about this book is Eric’s belief that a person can achieve anything they put their mind to. The premise is like a personal trainer and The Secret wrapped into a motivational book about running your best. The book is written so that you are “there” at Eric’s training camp and he is talking to you. This seemed awkward for the first few pages, but I settled in rather quickly. Obviously, attending a running experience like this in person would be ideal, but this book is a decent alternative.
Lisa Bazeley (verified owner) –
Different type of running insight
Great tips and info for the ordinary everyday runner
All age groups can benefit equally
lmn (verified owner) –
While easy to read, it was extremely thought provoking for those with their own athleticism at heart. I really liked how the information was wound around a virtual week of training with Eric. I’ll be reading it again soon.
Gerard (verified owner) –
Written in the 1st person as if you are with Eric in real life.He reminds us that to be good at running it involves alot more than just running. There are a range of things to address from stability and strength to speed, variation, technique and nutrition. Running is put forward as a work of art and science to be continually worked on for as long as you run
Hendrik Dik (verified owner) –
Written a bit like a story, and not really beinga scientific tome, it still hasa lot of good ideas, and a soul runner might find it quite inspiring. It makes good reading.
A. Marks (verified owner) –
I read Born To Run a few years back. I tried running then, but my attempt fizzled. I read Cool Impossible and I was psyched to try again. I over did it. I was about 30 pounds above a normal BMI and I’m 6’4″. I was running in minimums shoes, on sandy trails, up and down hill, and trying to stay on the balls of my feet. As soon as I had built up my cardiovascular system, and tried to pick up my pace, I wrecked my calves. Well, I bought the B2R balance board, balanced on it for two minutes in each recommended foot position, one leg at a time, then went for a run. That is what actually did it. I was in no way ready for this book. I bought three other books about how to recover from “over use” injuries, and I’m slowly toning my joints, muscles, and bones. It’s almost pain free now. I can go out for 3-4 miles at a time and only wobble around sore for a half day afterward.
This book is a better fit (IMHO) for fit people looking to improve their already awesome running skills. It’s not a beginners book for, ah, what, “mature” people who want to run like the wind with the natives of the Sierra Madres.
Cid (verified owner) –
This is an excellent tool to help improve your running skills and overall athletic abilities. I’m a little baffled by those that are complaining about the expense of Eric’s teaching tools, i.e.. his balance platforms. He clearly says in his book that you can easily make these for yourself, but if you choose not to, you can purchase them at the store, or on his site… so what’s the big deal? Also, the expense for his balance platform includes an awesome CD that takes you through all of the exercises plus core exercises with a balance ball… so again, what’s there to complain about???
I love Eric’s philosophy of overall fitness, by training all the support muscles not just the ones you’re using for a specific sport. I’m so looking forward to running without injury, by training this way.
Guinlover (verified owner) –
This book gets right to the point. As a runner who has suffered back pain before and as a track coach I have become more aware of proper technique and prevention. I like his approach and the science of it. It is also easy to follow his lessons and training regiment.
Duncan W (verified owner) –
This is a great book; run form, drills and nutrition. I have to admit, I am somewhat struggling giving up sugar, though.
AARON BORNSTEIN (verified owner) –
I will be running my first Half-Marathon in March- I Have been “lost” in this pursuit, and I had went through some different books. This book gave me some training tips which have increased my speed-and most importantly-reduced a recurrent injury. Inspiring book-great read, Eric is an impressive teacher, and his teaching/guidance has been very helpful so far. Thanks Eric Orton.
Aaron B
Michael Schnoor (verified owner) –
A lot of good information for an amateur runner. I have never been coached and knew nothing about form and foot strength.
David Labadie (verified owner) –
You’ll be packing your bags for Jackson Hole, WY after reading this!
You will want to read Born to Run before you read Eric’s book for continuity.
Jordan Hedberg (verified owner) –
This book has helped me with running more than any other book. This is a simple and understandable read that focuses on process more than scientific theories on human body function. His philosophy is helpful and his running tips and tricks are indispensable especially for someone that runs in sandals most of the time.
If you are interested in running and not scientific drool this is the book for you.
Ryan Robb (verified owner) –
I enjoyed the book, the style, the information. It was an easy read, with lots of good advice. Reading it improved my running.
Ibex boy (verified owner) –
I am enjoying The Cool Impossible. As a coaching text it’s very accessible but I will be buying a physical copy. It doesn’t feel natural trying to reference the exercises on iPhone or MacBook.
Joe (verified owner) –
I ordered this book immediately after reading Born to Run. I am finding the exercises to be helpful from what I’ve had a chance to do so far and I believe they will be very instrumental in making me a better runner. I believe the scientific approach to creating a good run foundation will be very helpful when I get to that point. In googling for information on this subject I also stumbled across a book called Chi Running. I struggle with shin splints and some of the Chi explanations on proper run form seem to work a little better for me so far. If you’re wanting to be a better runner I’d definitely try them both.
Scott Rees (verified owner) –
The Cool Impossible is a “goal setting 2.0” kind of book. Eric Orton’s creative approach of bringing the reader along a week of personal training makes it an easy read. His passion comes off the page. The instructions are clearly explained, and overall of it is a sort of grin because Orton loves what he’s teaching and he clearly treasures anyone trying something challenging. It can be applied to other areas of life than just running.
Gabriel Murrey-Inskeep (verified owner) –
Orton teaches how to be a stronger person through an exercise program helps with overall athleticism. He also provides helpful steps and motivation for how to set and reach goals. No doubt there is so cheesy-ness (which is to be expected in coaching books), but if you buy into it you will see results. I’m only 3 weeks into my program using this book, but already I have stronger, less injury prone legs, I am eating as healthy as I ever have and my core strength and coordination is far beyond any previous level I have reached.
rooftopteam (verified owner) –
I’ve had shin splints for 18months now, still got them. Just finished the book, and I’m about to start all these changes and have no doubt I can be injury free finally! Super inspired for the future.
Srodlaw (verified owner) –
Eric Orton is a guru in the true sense of the word. The Cool Impossible is a dream, your dream. And Eric is your guide. It’s a book about running – running with your feet and running your life. Follow Eric up the mountain literally and figuratively. Then, when you come back down, get the gear and get to work. You won’t regret it. Your Cool Impossible is waiting for you. Now go get it!!!
robert willen (verified owner) –
If you want to improve your running regardless of your ability, this book will help you get there. Thanks Eric
Javier Gonzalez (verified owner) –
A great book that was able to break down the basics of running and provide me a foundation of good running technique.
I suffered years of various injuries as a result of my running and am now running injury free and for longer.
Thanks you Eric Orton.
Dan Z. (verified owner) –
The info is great, the training plan is so precise and the exercises are very well detailed. Great read !
Michael J (verified owner) –
I was looking for guidance and a blueprint to excel past just going out for a run and Eric delivered exactly that. Excited to put the programs into practice and dream a Cool Impossible!
Jordan Page (verified owner) –
What a fantastic book! I could not be happier. I loved the visualization, and the step by step training. Eric Orton lays out EXACTLY what you need to do to in order to succeed. If you enjoyed Christopher McDougall’s book ‘Born to Run’ I would definitely recommend ‘The Cool Impossible’ as a companion to it!
kristyn (verified owner) –
Bought it for my husband he’s on a cross country and track and field team at his college so does long distance in the fall and middle distance races (1500-800m) in the spring time!! He couldn’t put it down and for him that’s amazing because almost all of his down time is spent researching new tips and tricks for athletic preformance and running advancement!! It really covers every aspect of being able to reach your own personal “cool impossible” through running!!!
George R. Thomas (verified owner) –
I’m convinced Eric Orton and I were separated at birth. Our views on training line up perfectly. Your feet, not your shoes, are the foundation. Muscle imbalances need to be addressed through strength training. You need to dream, set goals, plan, implement, and believe. This is now my favorite running book and one I will give to all of the athletes I train.
Melodicus (verified owner) –
A couple of observations:
1. This is really a very good training regime. But you have to have the time, inclination and drive to follow the running regime strictly. This creates problems if you have a season of club runs, races or goals that a you hope to achieve. You can’t really integrate Orton’s training system into a pre-existing running calendar. My suggestion would be to start the Cool Impossible around late October/November so that you can spend the winter and spring going for it! To be fair I think Orton recommends this too, but it needs stressing. Don’t get the book and start trying to start the programme in January because you won’t be fighting fit before May/June.
2. Orton’s training regime is really very measured; running is dictated by heart rate and speed zone training. Without absolute dedication it is hard to maintain because you can loose the fun of going out and just running. Having said that, if you buy into this programme, after 5 months worth of it you will really be able to get back to running extremely well and enjoying it. The point of the rather scientific and almost sterile workouts is to get good returns for your effort.
3. The food section I think is probably the most challenging part of the book. The reason we all bought the book is because we are runners, so that starting a training method involving running (and even a selection of exercises to strengthen our running-related body) seems reasonable. But changing how one eats is a huge challenge and for most will be beyond what we can reasonably achieve given the pressures of work/lifestyle/family/availability!
Many people have been critical of the writing style: Orton invites you to join him for a one to one training week, which involves descriptions of the landscape the coffee shops and the local wildlife. For some this is incredibly frustrating. Personally I just ploughed through it to get to the next bit of relevant information. But Orton’s ultimate aim is to awaken a ‘spiritual’ attitude to how you view your running and your dream ‘goal’, and without Orton’s more personal style of writing I think his final section would clash somewhat with the rest of the book.
Orton’s strength training, gait analysis and running programme are all very logical, but seem to have almost nothing in common with the natural-born runners of Mexico who are so often quoted throughout the book. Lets be honest, we are not all born in a village in Mexico where we were brought up running for joy everyday until we develop ‘superhuman’ capacities. So personally I feel Orton’s reflections about the running tribes are all a bit pointless and are in marked contradiction to the science of his training regime.
In all I think this book offers a lot of useful information, but you have to go for it entirely (possibly minus the food bit) to get the gains….this means 5 months of putting a lot of your running decisions in the hands of Orton as your personal coach.
Steve (verified owner) –
Fantastic technical guide and sound coaching advice, although the conversational style does get severely cheesy at times. Good read for all runners.
Jason Taylor (verified owner) –
Read this book with an open mind and you can learn a lot and not just about running. The visualization part is powerful. In another sport I do, we do lots of this and it is amazing for ‘getting your mind right’ before performing. As for the running piece, the exercises are great and I’m running without pain since switching shoes and technique. Still a lot to work in as I’m a new runner. From his website, I contacted the author and got a quick response. I was impressed.
mcniac (verified owner) –
amazing book, it has changed how I think about training and about how can I achieve my goals as an ultrarunner, totally recommendable even if you don’t apply all the ideas from the book.
VanWill (verified owner) –
This was a great read. I enjoyed that it laid out specific plans for running and stressed the importance of good nutrition.
Chris Abraham<span class="a-icon a-profile-verified-badge"><span class="a-profile-verified-text"></span></span> (verified owner) –
Motivational. A book version of couch to 5k. It takes you from nothing and make a runner out if you. It’s making a runner out of me.
Gavin Heywood (verified owner) –
Great book, no mucking about. I have just finished my first 100km with really bad Iliotibial Band trouble and this book has helped me see where I need to change my style and strength to overcome the problem. Starting the new programme now along with me daughter.
KG (verified owner) –
Good book for the content, but can’t say the format really worked for me. To each their own 🙂
Michael Astrosky (verified owner) –
Good
Stacey A. Clark (verified owner) –
This is one of the most motivating books on running I have found. Also, the basis of strengthening your feet is absolutely genius. This concept seems like common sense yet no one else has captured it. I love this book and it has inspired me to set my goals and has given me the tools to reach those goals.
Igor (verified owner) –
I found in this book some interesting ideas concerned with running technic.
Jeffrey Yancey (verified owner) –
The story line is a little distracting, but the content of this book is tremendous. The approach to running, training and mental preparation is great and I highly recommend it. It is a better way to run and avoid knee related injuries.
Roberto Rigolin F Lopes (verified owner) –
The main idea here is master running technique like a martial artist. Then Eric goes about being the coach explaining that awareness is fundamental. You get the whole program: drills, nutrition tips and how to develop the mindset to achieve your cool impossible.
R Stuart (verified owner) –
Everyone should read this book, if only for chapter 3, even if they never run!
Lifelong Learner (verified owner) –
I think this guy is a bit weird, but I rarely seek advice from ‘normal’ people anyway. Some of his tips have been very helpful to me, particularly his 20 day challenge to drop sugar and sugar-added processed foods from my diet. 25 days and counting and I am definitely feeling better and the original cravings dropped off in less than two weeks. I think I would be insane to return to my old eating habits because my ‘feel good’ is way more rewarding than my old craving for ‘taste good.’ ps – I was 5’11” and 205 a month ago and now am still 5”11″ and am now a little lighter and trimmer without extreme behavior or diet (except for eating more wholesome diet.)
Scott Jablonski (verified owner) –
This book is phenomenal. I have been running on road and off-road for more than 30 years and appears that it is time to change my form. With Eric’s drills and exercises for strengthening my muscles and feet I look forward to a Renaissance in my running form hopefully with fewer injuries.
LateEntry (verified owner) –
Has a lot of merit with alot of useful information meshed into which sounds like a week long running clinic.
Paolo Para (verified owner) –
Leggo 3/4 libri in lingua all’anno e essendo appassionato di corsa, ultimamente abbino questa mia passione alla lettura.
Ho “conosciuto” Eric Orton ovviamente leggendo il libro “BORN TO RUN”.
Dopo aver fatto qualche ricerca su internet e sui social ho deciso di prendere il suo libro.
Non si tratta un romanzo, non è un vero e proprio manuale (vi consiglio “Correre per vincere” se cercate delle tabelle e dei consigli validi, in italiano), ma piuttosto il tentativo di far comprendere uno stile a tutto tondo, che va dalla tecnica alla mentalità.
Forse mi aspettavo qualche contenuto in più.
Lo consiglio ai veri appassionati.
TIMOTHY HOKE (verified owner) –
I’ve personally used the program outlined in this book and found it understandable, practical, and I saw incredible gains when consistently applying the principles and regimen outlined in this book.
I will confess that I did all the steps up to the 2nd half of the strategic running program, but had to stop there due to personal reasons. However, by the end of the 1 1/2 months of preparation phase and 3 months with the Strategic Foundation Program, my long run had progressed from 5 miles to 20 miles, I was injury free, I was rarely sore, and felt energized all the time, even after a 3-hour run.
The book “Born to Run” by Christopher McDougall was a revelation for many runners that the way they were going about running might be wrong; bad posture, over-striding, heel striking, overuse muscle injury, and muscular imbalance, etc. being just a few of the ailments. If you missed that book, pick up a copy as well as it is an enjoyable narrative and inspiring, albeit a little jumpy in it’s storyline (or maybe that is just how I read it).
The forward to Eric Orton’s book is written by Christopher McDougall and so The Cool Impossible is the logical next step for those who wanting to get started down the rabbit hole of learning how to run again.
Taking the first steps into The Cool Impossible by Eric Orton, it is a running book, but it is a little different than you might be used to if you’ve spent any time in this genre. It is written as a narrative with the premise that you, the reader are visiting Eric in Wyoming and training with him for a week. This might put some off, but that is how he wrote it and it works fine. The style is conversational like a coach would interact with his athlete. One recommendation that Eric Orton makes is that you should read through the entire book before beginning training. I would say read it once, start training, read it again once you’ve gotten into the Foundation running program, then refer back to it as needed throughout your training.
Gear
Here is a quick look at what you will need to follow this training program:
$12 The Cool Impossible. Yep, probably need this.
$15-$20 An exercise ball, they are sized by your height so choose accordingly
$5-$80 Wobble board, Stability disk, and ski polls
$200-$600 GPS watch and heart rate monitor (I used the Suunto Ambit2 GPS w/ HR strap, great product). You could also use a cell phone with a HR strap, but I don’t like running with my phone.
$80-$150 Zero drop shoes. Zero drop is defined as .00 difference between the forefoot of the shoe and the heel, if there is a difference it is measured in millimeters.
An exercise ball and the wobble board/stability disks will be used for the strength training. I made my own board and stability disk out of scrap materials I had laying around so I had very little cost. For those who don’t have access to materials or who aren’t handy, you can purchase the board, disks, ski polls, and videos as a bundle from Eric Orton’s website, or purchase something similar from a fitness store. What I constructed perfectly matches the product that Eric Orton sells, but what I do wish I had was those videos. However, it is possible to learn the strength drills through the book alone, it just requires carefully performing the drills and referring back to the pictures and descriptions in the book. One note I will add is that Eric Orton throughout this book says that who you buy equipment or shoes from doesn’t matter, just make sure if fits within the parameters he outlines.
Progressions
The concept of progressions is essential. If we think of our training as a succession of building blocks, each block being necessary in order to add another one, then we need to exercise maturity in not jumping ahead in the program, whatever program that is.
The book and your training will progress in this way:
Correcting mindset, e.g. training vs. working out
Building strength from the feet up
Learning how to run with the correct form
Putting that new running form into practice in a 4-6 week “performance” phase
Begin the two-part strategic foundation running program which takes 20 weeks total (5 months)
Mindful nutrition
Mindset
To start off Eric makes the statement that being an athlete is a choice. Making that choice involves undertaking the mindset of an athlete training, not just someone “working out”. An athlete is aware of everything and how it affects him; his mindset, running form, eating habits, etc. Running well without awareness is almost impossible since as an activity it is complicated enough that if done improperly it will break our bodies down. However, it is simple enough that once we learn how we should move and become aware of how we are currently running, we can start to correct those biomechanical faults and get on the path of proper running form. Done correctly this will open up the potential for a lifetime of injury-free running, and run beyond what we thought was possible. This I found to be true.
Building Strength
Just like a house which requires a solid footing, the body needs strong feet in order for the rest of the body to not fall apart from the demands we place on it while running. Eric Orton starts with the feet because they are one of the most ignored aspects of running and therefore need the most attention starting out. Weak feet lead to incorrect form, incorrect muscle recruitment, and muscle imbalances. He also addresses the core and upper body, again focusing on runners who tend to have specific weaknesses. The stability disk, wobble board, and fitball will play the biggest part in the strength phase. Don’t skip this step!
Learning To Run
Most people think that they don’t need to learn to run. I know I thought this, but Eric Orton points out that no one thinks that way about swimming, golf, tennis, baseball, etc. We all recognize the importance of a coach who breaks down our golf swing and makes adjustments until we have mastered the basic swing. There may be some advanced variations, but they are exactly that, a variation off of that basic swing.
Eric Orton takes you through the five key principles of running form, provides drills for practicing good form. An additional benefit is that as you are practicing and referring back to the book, you begin to catch Eric’s advice or corrections in the book. “If you feel this, then that is going on”, etc. You may have to experience it before those coaching tips make sense, but it falls into place as you do it. Which points to the value of reading the book as you train in order to truly pick up on the full value of this book.
Putting It Into Practice
While performing the strength training and running form drills, Eric Orton wants you to start running and work towards four half hour runs per week, for four to six weeks. This is for both the novice and veteran alike. For the novice, this makes a lot of sense. But if you are a veteran I would just suggest that you put aside thoughts that you are beyond the basics. In reality, we are talking a month and a half at most. That really isn’t a lot of time and I think you will find the time spent is well worth it and will make you a significantly better runner. These runs are slow runs where your main focus is on your running form and preparing for the foundation program. He advises that you govern yourself and your intensity here by breathing only through your nose. If you can’t breathe through your nose then your run is too intense, back off until you can. This allows time for your body to adapt to the strength training and new running style which places different demands on your body with potential for a lot of soreness early on. After two or three weeks that soreness will go away. By running at a low intensity you will have shorter recovery times from these runs.
I can’t say enough how important this step was for my growth. Before I found this book I was beginning to run, but I was trying to run full throttle all of the time. I didn’t understand that my all or nothing approach was actually holding me back from developing as a runner. Once I slowed down my progress exploded.
It is through this phase that I would say you don’t need to invest in a GPS watch or heart rate monitor, (usually they work together, or you can use your phone with a running app with a heart rate monitor that you purchase separately). I’m not sure if this is by design, but as it is you can match your investment in equipment to your actual progress. You can give the program a shot, if you find that you are consistent and are progressing through the program, you can then get the watch and HR monitor before you start the Stategic Running program.
Strategic Running
Having a plan is key to success. Fortunately, Eric Orton provides a running schedule that is catered directly to your fitness level. How does he accomplish this? He does this using two tests. You perform these tests immediately prior to beginning the strategic running program so that you know your exact fitness level. The first test is your 1-mile time. The second test is your average heart rate when running as fast as you can sustain for 20 minutes. You then have two charts supplied in the book, along with a running schedule that calls out runs based on these charts. The two tests are used to assign heart rate zones (HRZ) and speed zones (SPZ).
To be honest, I balked at the heart rate monitor and the running schedule when I first went through the book. I tried for awhile to keep running without jumping into this. However, I finally decided to give it a shot. My progress accelerated. Ironically, that didn’t mean that I was doing intense running all the time. I would say that only 20% of the runs were speed intervals, hill running, or higher HRZ’s.
The Strategic Running Program is split into two phases. The first is focusing on endurance, so slow runs, in lower HRZ’s punctuated by the 20% of higher intensity.
The second phase is bringing in a greater emphasis on strength and speed. This is where I had to stop due to personal reasons, but the gains I had made up to this point were beyond what I thought I could ever do. The second phase runs get shorter, but are more intense.
The plans are geared towards a 6-day running week. However, he placed in asterisk next to days that you could skip if you wanted to do 3-4 days of running per week. You can also choose to run less each day as well. So, where many runs would get up to an hour long you could easily modify the runs to 30 or 45 minutes. By taking ownership of your training you can make it suit your life and goals.
Mindful Eating
To be honest, this is the chapter I paid the least attention to and have little to say on it. Overall I would say my family has a fairly sensible diet and so I skimmed through this chapter. Likewise the chapter on visualization. That’s just me, others may find both these chapters beneficial.
On another note, they way I ate did change. I ate more. In some of those long runs I was burning 3500 calories (estimated by heart rate, duration, effort, etc.). It wasn’t unusual for me to come home after a 3-hour run and consume half a dozen eggs, toast, and anything else I could lay my hands on.
You will also need to plan on learning how to stay nourished and hydrated during long runs if you are running beyond 12 miles. I would suggest to keep your learning just ahead of your ability. E.g. if you are only running 3 miles, then don’t worry about it, focus on the program. As your run times and distance grow, then you can start looking at what you will need to do. Eric gives guidance on this as well, but I had to augment through trial and error and further research. Which gets back to Eric Orton’s main theme:
Athleticism = Awareness. Eric Orton is getting you started on this path, but you have to take your training upon yourself, put in the effort, and become aware of how your body is performing.
Summary
This program is accessible to both the novice and veteran runners. I experienced many great gains and PR’s while using this program. If you were to get the book for the coaching advice alone, I would say it is worth it. Keep running!
Steven K. Hatch (verified owner) –
Love the style of writing and flow of the book!
Sam Haslam (verified owner) –
Clear approach to good running technique, as well as simple philosophies towards a running lifestyle.
Jeff Whitmire (verified owner) –
I read enough other reviews before buying this that I certainly wasn’t surprised with the third-person narrative, and while I’m not a fan of that “filler” in what I consider a reference book, I can deal with it.
Every running book with training plans has something to offer even if the reader doesn’t actually follow the plans. This one is no different; there are several good tips here. The most unique feature of this book compared to others that I’ve read is the emphasis on foot/ankle/calf strength development by practicing semi-isometric stances in varied positions. After seeing some videos on YouTube, this is what I bought the book for and feel that these exercises (still a work-in-progress for me) have been helpful not only in my running but inline skating and cycling as well.
Patrick Snow (verified owner) –
Everyone should read this ! It is about running and being the best you can be as a person, friend,parent or whatever you desire to be better at.
Glenn W. (verified owner) –
Form is the most important but overlooked aspect of running, and Eric covers it. Running is like a musical instrument – you need to learn how to do it. How good would a trumpet player be if she could not read music nor was taught how the trumpet works and how to use it. Its natural, just pick it up each day and play it. Sound stupid, yet, that is how we learn how to run, buy some crappy over-padded and too-narrow sneakers and go out and hit the road or “Just do it”
The true joy in running is learning how to play your body, and Eric teaches that. Change your lean and stride as needed. Check periodically that your cadence, tall posture, pronated mid-foot landing, etc. is constant. Doing anything goofy with your arms, bending at the waist or toe outs? There is so much (too much) of your body to monitor and play with when running that who could even think of listening thru ear buds to songs heard hundreds of times over.
Eric teaches to listen to your body, and once you begin to learn this skill it is the greatest joy in running. Barefoot training, as Eric states, is a periodic must. You WILL do stupid things when landing in marshmallow sneaks with your toes so scrunched together that they overlap (your foot is immobile!), but barefoot will set you straight. Thanks Eric!
Peter (verified owner) –
The foundation of great running. Learn the techniques and equipment featured to make you run light, easy and fast.
Reminders of what you should eat to enrich your athlete within
David Wyont (verified owner) –
The book was interesting. I enjoyed reading the details. I’m a barefoot runner and most of the information was usuable.
RW (verified owner) –
Inspirational book! I like the writing style. I am looking forward to starting the workouts and following Eric’s website. I recommend reading this book especially if you have been a “heal striker” your whole running life.
Wood Rabbit (verified owner) –
If you are looking to build a long term running plan this is the book. While there is a lot of fluff in it, if he just told you what to do the book would be like 50 pages and a man has to make his money somehow, right?
Connor Wytko (verified owner) –
I have never really known how to run properly until Born To Run in conjunction with this book. I’ve tried enough to know there has been something wrong with how America “teaches” running. After being in cross country, track, plenty of fun runs, and every imaginable recovery exercise to fix me, this book has told me what’s up. Thank you Eric Orton and Chris McDougall!
L J (verified owner) –
Love the book for the exercises and the philosophy. Changing how I walk and run to a forefoot strike has helped my knee problems. I got the hard cover version. The soft cover that I saw in the library was a larger book with larger type. If I had to do it again, I would get that version.
JB (verified owner) –
E. Orton covers so much more in this book than I ever expected. I came, as we all would, for secrets to running perfectly, but was gifted with much more. E. Orton has a clear love for life, for people, and has much to say in the way of finding fulfillment. He touches tangential topics because of the power they can have in your running. It’s just a bonus that there’s true life lessons to walk away with here. Simple, practical, and certainly worth considering.
Also, it’s worth stressing that E. Orton is on point with his specific, technical running advice. This is your definitive guide to demystifying running, and achieving any goal. I encourage all to read this if they wish to strive for more.
Bruce Satterlund (verified owner) –
Eric writing makes you feel like he’s coaching you one on one. This book will make you a fitter person not just a faster runner. My only criticism is coming back to the ebook I have to jump around from exercises and schedules.
Rob (verified owner) –
The good:
This book try’s to cover all aspects of running which is commendable (Running form, cadence, strength training, running drills, training schedule, a 5 month plan, goals, mental strength)
I have always had issues with cadence and form so found the concepts here interesting.
The section on strength is very good but be prepared to spend some money on a special balance and wobble board kit.
My calf’s are so sore now I’m landing on my fore foot, instead of my heel. So I think the training is beginning to work.
To do the running plan you will need a GPS watch with heart rate ability, but any serious runner should have one of these anyway. Running slow to run fast really works and heart rate runs build up stamina.
The not so good bits for some:
I found like a lot of readers the narrative of pretending you are visiting Eric and running with him, tiresome and boring in parts
The section on mental mantras and visualisation hard to swallow and found myself skimming the section.
For some people the need to buy strength equipment and GPS watch with heart rate function would be some serious outlay, probably around $500.00 (Balance boards $120, Swiss Ball $20, GPS watch with HR $200 to $1500)
The running plan is all in miles which is a bit annoying as we us kilometres in Australia.
Conclusion:
I found this a useful book being a runner coming back from a long illness.
I have just finished this book and was aware of many of the concepts before but there are some new ones to me here. Especially the new spin on strength training and running form.
I’m looking forward to getting fitter and faster over time.
RK (verified owner) –
Let’s face it, too many young runners are being coached by basketball, football, volleyball, and baseball coaches. Get that young runner in your life this book so they can learn that running is jumping. (But tell them to skip the forward… I don’t like that guy. )
Aziz (verified owner) –
I’ve never met Eric Orton, but his approach to running worked so well for me. I was told in college, after injuring my knees, that running just wasn’t my thing. After learning about proper strength and running form, I’m now up to 50 miles a week and injury free for nearly 8 months. So glad to have the freedom to run again!