Be a Better Runner PDF


Be a Better Runner

This book is filled with real-world, scientifically-proven training techniques that will dramatically improve your speed, endurance, and injury resistance. Commit to achieving excellence and buy the book today!


Written by marathoner and Triathlon Hall of Fame inductee, Sally Edwards Be a Better Runner addresses the goal of most runners – to run faster and longer – to run better. You’ll learn about the magical “black hole” and how to avoid it. You’ll learn about barefoot running. And, you’ll learn about the latest running system – threshold – which uses a heart rate monitor to manage your running improvements.

Co-authored with Carl Foster, Ph.D., and University of Wisconsin exercise science professor and researcher, Be a Better Runner features the latest research in the science of running. You’ll learn the latest science on how to boost your performance, train more effectively, and aid post-workout recovery. The latest research on special concerns such as running after age 40, during pregnancy, overtraining in younger runners and preventing amenorrhoea in female distance runners is also highlighted.

Sally Edwards is the founder of Fleet Feet Sports, a coach and race director, and is the former Master’s World Record holder in the Ironman Triathlon. In 1984 she qualified to run in the Olympic Marathoner Trials. Her experience in running cover almost four decades of experience as the past world record holder in the Iditashoe 100-Mile Snowshoe Race. She has competed in some of the hardest races on the planet, including the Western States 100-Mile Run which she won. A leader in the field of fitness training, Sally holds a master’s in Exercise Physiology and is the creator and CEO of the Heart Zones Training System which uses heart rate data and cardiac training ranges to enhance athletic performance. A founder of the sport of triathlon (and a Triathlon Hall of Fame inductee), most of Sally’s recent races have been performed in her role as the National Spokeswoman for the Danskin Triathlon Series.

Carl Foster Ph.D., FACSM is the former president of the American College of Sports Medicine. He is a professor of exercise and sport science at the University of Wisconsin-La Crosse and director of the Human Performance Laboratory at UW-L. Foster is a former associate editor-in-chief of Medicine and Science in Sports and Exercise, and a co-editor of ACSM’s Health/Fitness Facility Standards and Guidelines. His distinguished professional career and accomplishments have produced over 250 scientific papers, book chapters, and longer works.

A Book Review by Abe Underwood, Co-Founder, Buffalo Chips Running Club, Sacramento, CA

Sally Edwards has written another book to add to her collection of over 20 other book titles. Interestingly, this is her first book just about running. Sally has written extensively about triathlons, training methods, nutrition, heart rate monitors and especially her creation, Heart Zones Training. Sally is a pioneer in the fitness field, a local gal and a world class athlete to boot. You have to be very young or be living in a rabbit hole to not to be acquainted with Sally. Oh yes, Sally and her childhood classmate started Fleet Feet in 1976. I know because I was around then and helped them around their first store. Some of you may remember the old gray restored Victorian on ‘J’ St. in midtown Sacramento. She is also a Lifetime member of the Buffalo Chips.

With all that said, what about the book? BE A BETTER RUNNER (available in local stores and online) is a comprehensive, technical, research based, state-of-the-art reference on how to improve your running. I had the opportunity to read it over the recent holidays and found it to be easy to read, understandable and filled with tips, application programs and schedules for all the common racing distances. Just what the doctor (or trainer) ordered.

I personally found it very helpful in my current attempt to resurrect my own training program. My body will not take the overuse running that it once did.

Sally’s schedules include various cross-training and stress inducing activities that maximize the training effect and helps you make the improvements you are working toward. A key to this is utilizing a heart rate monitor to help you focus your training and stay on the appropriate intensity level.

One example of this is the concept of the ‘Black Hole’ I thought Black Holes were something out in the universe that could suck up a whole lot of matter and energy and probably take you someplace you would not want to go. Well, it turns out there is also a Black Hole in running that also sucks you into it Research at leading universities has shown that by using a lot of your running miles at the ‘Black Hole’ pace does not produce the desired training effect. It is defined as a threshold level where talking becomes difficult (Sally calls it T1). Data shows that it is not a productive place to spend your miles. The pace is too slow to cause enough stress to make your body want to strengthen itself, and too fast to allow you to go long enough to improve your endurance. Think about it. We have all been there and finished many a run believing we had just had a quality workout. Not so, and Sally’s book explains it all.

This and other training facts await you in Sally’s newest book. I found it interesting, entertaining, informative and very useful. I think you might also and that’s why it is on my recommended list.

Abe Underwood

Additional information

Weight 26.46 oz
Dimensions 10 × 8 × .75 in