1. 1-Sentence-Summary:
1.1. Born To Run explains the natural benefits of long-distance running, and how you can become a better runner too, based on several years of research, experiences, and training.
2. Favorite quote from the author:
2.1. "If you don't think you were born to run you're not only denying history. You're denying who you are." - Christopher McDougall
3. 3 lessons:
3.1. Your body was constructed to run far.
3.1.1. We are capable of outrunning any animal on the planet
3.1.1.1. Some animals are faster than humans, but we have better endurance.
3.1.1.2. On a hot day, someone who is fit can outrun a horse in a marathon.
3.1.2. This is because human bodies are efficient.
3.1.2.1. Your body can regulate temperature much more efficiently than other animals through sweating.
3.1.2.2. Most other mammals can’t sweat, so they are forced to release heat through breathing.
3.1.2.3. They are much more prone to overheating and have to stop much sooner than us, or they risk heat exhaustion.
3.1.3. Another advantage comes from being on two legs.
3.1.3.1. When four-legged animals run, they break into a gallop.
3.1.3.1.1. It’s quick, but the movement of galloping legs compresses the animal’s lungs.
3.1.3.1.2. Because of this, when these animals run fast, they can only breathe one breath per stride, which they are unable to keep up after too long.
3.1.3.2. Our ability to run on two legs, though slower, allows our chest to expand and thus enables us to increase air capacity.
3.1.3.2.1. This means, unlike any other animal, we can breathe at whatever rate we need.
3.1.4. Our specialized Achilles tendon also gives us a leg up on the competition.
3.1.4.1. As it stretches, the Achilles stores energy. When that power is released, it propels us forward.
3.1.4.1.1. This allows us to use less energy per step than other animals.
3.2. Dumping the running shoes and running barefoot is more natural and better for your feet.
3.2.1. Modern running shoes stabilize the foot too well.
3.2.1.1. When we run, our foot rolls inward, which is called pronation.
3.2.1.1.1. This acts as a shock absorber for our lower leg.
3.2.1.2. Unfortunately, we blamed pronation for a common ailment called runner’s knee.
3.2.1.2.1. Because of this, pronation-alleviation shoes flooded the market, though only 3% of people have a medical need for such shoes.
3.2.2. For most runners, wearing a shoe is not unlike wearing a plaster cast around the foot.
3.2.2.1. Like a cast, a shoe inhibits movement and causes the muscles in the foot to lose strength.
3.2.2.1.1. Because of this imbalance, the rest of the body has extra stress on other muscles and joints, and the risk of injury increases.
3.2.3. Shoes also harm your good form.
3.2.3.1. Because they are so cushioned, runners can’t feel the discomfort from harmful impacts on the ground as they run.
3.2.3.1.1. This may cause them to adopt poor running gait, making them more prone to injury.
3.2.3.2. Running barefoot, however, allows the body to adapt to a better running gait.
3.3. Learning good form and pacing yourself are essential distance running skills.
3.3.1. Kenyan runners are incredible at long distance running
3.3.1.1. The Kenyan runner’s leg contractions are quicker as was their foot turnover.
3.3.1.1.1. This faster; shorter stride is best for running long distances.
3.3.1.2. To adopt this form, set a metronome to 180 beats per minute and run to that speed.
3.3.1.2.1. This technique has helped many runners improve their long distance running beyond where they thought possible, and it can help you too.
3.3.2. Learn to pace yourself
3.3.2.1. Run just below your aerobic threshold, or the place where you start to breathe heavily.
3.3.2.1.1. When you do this, you will use fat stores rather than depleting your limited sugar stores.
3.3.2.1.2. The average body has plenty of fat stored for long distances, and if you use this as a source rather than sugar, you can run much longer.