Running Fast and Injury Free by Gordon Pirie
Posted: Thu Jul 02, 2009 3:42 pm
Available as a free PDF download here http://www.scribd.com/doc/13695/Gordon- ... njury-Free
Pirie was a 3 time British Olympian in the 50s. Friend of Adi Dassler and helped him reinvent the spiked track shoe. A strong proponent of weight training for runners.
If you like Chi, Pose and so on...this guy was writing about good running mechanics before 10 years before Romanov and Dreyer came along and Pirie was openly blaming pillow soft shoes and increased injury as early as the late 70s.
Some weight training recommendations for distance runners:
Barbell High Pulls (warmup) 1/3 bodyweight 10 reps
Barbell Rows: 2/3 bodyweight 3 sets of 6-10 reps
1 Arm Dumbbell Presses - 1/3 to 1/2 bodyweight for 3 sets of 6-10 reps each arm
Dumbell curls- 1/3 -1/2 bodyweight for 3 sets of 6-10 reps each arm
Deadlift - bodyweight plus for 3 sets of 6-10 reps
One hand swings - 1/3 to 1/2 bodyweight 3 sets of 6-10 reps each arm
Barbell Cleans - 3 sets of 6-10 reps (no weight suggested...but likely similar relative weights)
Weight training followed by chinups, push ups, leg lifts and situps.
"Weight training does not go hand-in-hand with muscle bulge, unless you either munch a lot of steroids, or do a lot of slow, easy pumping. When we do maniac, high speed, all-out maximum weights, we get very fast and strong without putting on any bulk at all (you will not begin to bulge all over the place, girls). Most truly super-fit people don't look the part; fitness is a hidden quality. But when they “operate”, however, their performances reveal those “hidden” talents. The opposite of this case is The Incredible Hulk, who can't even jog across a room to visit his girlfriend without needing a rest when he arrives."
Really a good little book...it really makes it clear that the new minimalist running shoe movement is not anything new but really just reactionary: getting back to the way things were done in Pirie's day on up to the mid 70s...before cadillac pimp running shoes flooded the market.
Pirie was a 3 time British Olympian in the 50s. Friend of Adi Dassler and helped him reinvent the spiked track shoe. A strong proponent of weight training for runners.
If you like Chi, Pose and so on...this guy was writing about good running mechanics before 10 years before Romanov and Dreyer came along and Pirie was openly blaming pillow soft shoes and increased injury as early as the late 70s.
Some weight training recommendations for distance runners:
Barbell High Pulls (warmup) 1/3 bodyweight 10 reps
Barbell Rows: 2/3 bodyweight 3 sets of 6-10 reps
1 Arm Dumbbell Presses - 1/3 to 1/2 bodyweight for 3 sets of 6-10 reps each arm
Dumbell curls- 1/3 -1/2 bodyweight for 3 sets of 6-10 reps each arm
Deadlift - bodyweight plus for 3 sets of 6-10 reps
One hand swings - 1/3 to 1/2 bodyweight 3 sets of 6-10 reps each arm
Barbell Cleans - 3 sets of 6-10 reps (no weight suggested...but likely similar relative weights)
Weight training followed by chinups, push ups, leg lifts and situps.
"Weight training does not go hand-in-hand with muscle bulge, unless you either munch a lot of steroids, or do a lot of slow, easy pumping. When we do maniac, high speed, all-out maximum weights, we get very fast and strong without putting on any bulk at all (you will not begin to bulge all over the place, girls). Most truly super-fit people don't look the part; fitness is a hidden quality. But when they “operate”, however, their performances reveal those “hidden” talents. The opposite of this case is The Incredible Hulk, who can't even jog across a room to visit his girlfriend without needing a rest when he arrives."
Really a good little book...it really makes it clear that the new minimalist running shoe movement is not anything new but really just reactionary: getting back to the way things were done in Pirie's day on up to the mid 70s...before cadillac pimp running shoes flooded the market.