《Programmed to Run》下载地址：
Programmed to Run_Thomas S. Miller_2013.pdf
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Thomas S. Miller另一本跑步书籍：
《Programmed to Run》简介：
As a novice 65 years old in his first year of running, our cover runner, John Cahill came to Dr. Miller to learn the physical and mental skills he needed to race a marathon. At 66 in his first marathon he ran a 3:04. At 72, he ran the same marathon in 3:05. As he approached 80, he was still running sub-4hr marathons. Now, in his early 90s, John typically runs a 5K nearly every weekend when he is not traveling around the world. In PROGRAMMED TO RUN, Dr. Miller shares how he developed the concepts that led to John’s success – and countless other runners. Simply put, your running/racing potential is grounded in your biomechanical and attentional skills, which are intimately related. This book is a guide for the self-coached runner -regardless of sex, age, body type, or ethnicity - to assess, refine, and “program” optimal running and racing skills, which, as demonstrated by John, can last a lifetime. "After more than a decade of teaching thousands of runners, my staff, students, and I have concluded that PROGRAMMED TO RUN is the best guide to improving your running and racing available today. It is practical, easily understood, and illustrated with interesting and motivating stories based on Tom’s own running and racing experiences, field research, and anecdotes of how novice runners transformed themselves into masters of their sport.” Curt Munson, the founder of Good Form Running and past president of the National Running Retailers Association (2013). “When this book first came out in 2002, we said in the July/August issue, ‘Miller’s book is one of the most accessible and practical books we’ve seen on those minute and intangible elements that make the difference between good and great performances.’ Programmed to Run contains timeless guidance and should be part of every serious runner’s library today.” Jonathan Beverly, Editor, Running Times magazine (2013). "I grew up practicing the elements of elite running technique because Tom was a frequent instructor at my parents' running store. Our zero drop shoes are designed to be used with the technique described in this book." Golden Harper, founder of Altra Running Shoes. A "Best of 2014" Amazon Editors' Choice!
《Programmed to Run》目录：
Preface ix
Acknowledgments xiii
Lessons From a Roads Scholar 1
Five of the most important lessons you can learn to reach your potential
Stride Mechanics 23
Improve your posture, leg turnover, arm swing, and breathing
technique to become more efficient
Psychomechanics 47
Develop mental focusing techniques to run faster and more easily
Mind and Body Control 81
Manage your thoughts and emotions and learn to control your
physical responses during competition
Competitive Mindset 101
Create a mental blueprint to meet the challenges of each competition
Performance Programming 117
Preparation and assessment strategies to implement your blueprint
and achieve extraordinary results on race day
Bibliography 151
Index 153
About the Author 15
《Programmed to Run》评价：
"Dr. Miller has captured the essentials of form and function that will enable the new athlete to dramatically accelerate the learning curve while providing the seasoned veteran with the breakthrough keys to unlock the running potential inside. Following the principles outlined in "Programmed to Run" is a sure way to rapid and permanent improvement." Jeff ArbogastTrack and Cross Country Head Coach, Bingham High School (UT)National High School Cross Country Champions Boys (1995) --This text refers to an out of print or unavailable edition of this title.
Review
”Dr. Miller has captured the essentials of form and function that will enable the new athlete to dramatically accelerate the learning curve while providing the seasoned veteran with the breakthrough keys to unlock the running potential inside. Following the principles outlined in Programmed to Run is a sure way to rapid and permanent improvement.”
Jeff Arbogast
Track and Cross Country Head Coach, Bingham High School (UT)
National High School Cross Country Champions – Boys (1995)
--This text refers to an out of print or unavailable edition of this title.
From the Publisher
”Dr. Miller has captured the essentials of form and function that will enable the new athlete to dramatically accelerate the learning curve while providing the seasoned veteran with the breakthrough keys to unlock the running potential inside. Following the principles outlined in Programmed to Run is a sure way to rapid and permanent improvement.”
Jeff Arbogast Track and Cross Country Head Coach, Bingham High School (UT) National High School Cross Country Champions – Boys (1995)
"A must read for serious runners and coaches at all levels. Insightful analysis and practical suggestions."
Patrick Shane, Head Women's Cross Country Coach at BYU, current and 2 times women's national champions
"God gave me physical talent, Tom taught me the mental skills to fully utilize that talent."
John Cahill, 3:05 marathon at age 73, 2000 USA T&F 75-79 runner of the year
"Tom's performance programming advice helped me go from a 39 year old couch potato to an elite level cyclist."
Dirk Cowley, 1998 World Masters Stage Race Champion
"Tom's programming principles have been an important part of my long-term success. I use it in my coaching."
Joann Garuccio, 5 times World Master's Age Group Olympic Distance Triathlon Champion
"Tom's programming approach blends biomechanics, exercise physiology, motor learning, and sports psychology into a practical, effective approach for athletes in all sports. A text book for applied sports science."
Dr. Keith Henschen, Director of the Sports Psychology Program at the University of Utah; sports psychologist with USA T&F, US Gymnastics Association, Utah Jazz, University of Utah and Bringham Young Universities athletic teams --This text refers to an out of print or unavailable edition of this title.
About the Author
After more than 50 continuous years of running, field researching, and racing, Tom’s quest for challenge and knowledge is alive, well, and thriving. In his mid-60s, he refocused his competitive/analytical instincts on the triathlon. At 69 he completed the Coeur d’Alene Ironman of a 1.2 mile swim, 112 mile bike ride, and 26.2 mile run. At 70 and 71 he qualified for and competed in the Ironman 70.3 (half Ironman distances) World Championships. In 2013 Ironman ranked him 9th in the world and 6th in the USA in the 70-74 age group at the half Ironman distance. That year he also finish 3d in his age group at the Xterra National Trail Running Championships and followed that with a 2d place finish in 2014. At 72, Tom is focusing his competitive drive and scientific curiosity on run/bike/run duathlons and more trail running.
I am a new runner... before I started training for a 1/2 marathon, I had only run 4-5 k on a treadmill, which I'd been doing on and off for about 2 years.
To be fair, I don't know a lot about running, and probably any book would be a good book for me. Thomas Miller does seem to have a lot of experience about running, and has certainly trained for and run a lot of marathons and 1/2 marathons. He has analysed running in great detail.
Things this book does well:
1) cover running technique (body part alignment, hands, feet, torso etc...)
2) cover breathing (rhino breathing - quite effective I thought)
3) cover the psychological parts of running (negative self talk and how to beat it - quite effectively too)
Things this book does poorly:
1) cover running equipment, shoes, "kit" (he mentioned a kit, but never says what it is).
2) cover how to create a training schedule (he talks about it a lot, but in a hand-waving way with almost no examples)
3) cover nutrition of any kind
4) cover running injuries, how to prevent them and how to treat them
Like another reviewer, I found that Miller spent too much time talking about his own experiences... that has a place, but Miller goes too far in a lot of places.
Unlike another reviewer, I found that the psychological aspects and mind-body control were useful. If you are a serious runner, and have been running for some time, this might not be useful, I'm not sure. As a beginning running, I find that it's helpful to know what to do when you feel like stopping in the middle of a run. This book worked for me, even if it's only been a short while.
This is a great book with hands-on concepts for anyone that wants to improve their running performance. The chapters on technique are easy to understand and if you practice them, you will see results immediately in your running.
The chapters on mental performance technique are equally good and hard to come by. If you race, you know your mind often falls apart before your body does. Miller gives you many resources to keep focused on running.
I would highly recommend this book for anyone who wants to run faster and smarter!
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