Running anatomy

202 Pages·2010·11.31 MB·English

by  Joe Puleo

RUNNING
ANATOMY
Joe Puleo
Dr. Patrick Milroy
Human Kinetics
Library of Congress Cataloging-in-Publication Data
Puleo, Joe.
Running anatomy / Joe Puleo, Patrick Milroy.
p. cm.
ISBN-13: 978-0-7360-8230-3 (soft cover)
ISBN-10: 0-7360-8230-1 (soft cover)
1. Running--Training. 2. Running--Physiological aspects.
3. Running injuries--Prevention. 4. Sports medicine. I. Milroy, Patrick.
II.Title.
GV1061.5.P85 2010
796.42--dc22
2009035764
ISBN-10: 0-7360-8230-1 (print)
ISBN-13: 978-0-7360-8230-3 (print)
Copyright © 2010 by Joe Puleo and Patrick Milroy
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RUNNING
ANATOMY
Contents
Preface  vii
Acknowledgments  ix
1 tHe evolution of
CHaPter
tHe HuMan runner. . . . 1
2 CarDiovasCular anD
CHaPter
CarDioresPiratory
CoMPonents. . . . . . . . . 11
3 tHe runner
CHaPter
in Motion. . . . . . . . . . . . 19
4 aDaPtations for
CHaPter
sPeeD anD terrain . . . 27
5 uPPer torso . . . . . . . . . 35
CHaPter
6 arMs anD
CHaPter
sHoulDers . . . . . . . . . . 57
iv
7 Core . . . . . . . . . . . . . . . . 75
CHaPter
8 uPPer legs . . . . . . . . . . 95
CHaPter
9 lower legs
CHaPter
anD feet. . . . . . . . . . . . 117
10 CoMMon running
CHaPter
inJuries . . . . . . . . . . . . 135
11 anatoMy of running
CHaPter
footwear . . . . . . . . . . 157
12 full-BoDy
CHaPter
ConDitioning . . . . . . . 169
Exercise Finder  185
About the Authors  187
v

PrefaCe
Beginning with a chapter on the evolution of the human runner, Running
Anatomy endeavors to educate runners about how and why their bodies
work as they do during the movements of running. Running Anatomy explains
not only how the soft tissues and bones interact to produce movement, but why
they do so and what you can do to maximize your own personal running goals.
By detailing the mechanisms of movement through illustrations, we hope to
show, in a simple format, what happens when your body engages in running.
The goal of this book is threefold. First, the illustrations in this book are
meant to aid the runner in understanding the anatomy impacted when the
runner is in motion. By calling out the anatomy associated with the running
motion, we hope to further the runner’s understanding of how bones, organs,
muscles, ligaments, and tendons work to move the body. The anatomical illus-
trations that accompany the exercises are color-coded to indicate the primary
and secondary muscles and connective tissues featured in each exercise and
running-specific movement.
Primary muscles Secondary muscles Connective tissues
Then, after detailing the hows and whys of running, we focus on the
significance of strengthening your body through strength training devised
for performance enhancement. The text in each chapter further explains the
function of the anatomy shown in the illustrations.
Finally, the strengthening exercises included in each chapter will improve
running performance and help to keep the runner injury-free by eliminating
anatomical imbalances that often occur naturally but are exacerbated by the
muscular–skeletal demands of running.
The ultimate goal is to create a strength-training program that is logical and
easy-to-use but also effective in improving running performance. Since injuries
often occur as a result of repetitive movement, understanding how and why
the body moves may be a simple way to enhance performance and prevent
injury. Our intent is to enhance your running experience and performance by
helping you understand the anatomy of running and develop a clearly defined
strength-training program.
vii