Top Highlights

• We have heard of many examples of runners who kept running despite injuries and got gradually worse. When it hurts, be smart enough to stop training.
• So what is the “secret sauce” of long-term healthy running? • Slow down! • Run for joy • Recover • Do not run too hard • Finish each run as if you could do it again • Keep fast and agile with short sprints and drills • Keep mobile, especially in the ankles and hips • Keep your foundation strong—this is your foot. Wear flat shoes shaped like your fo...
• the physiological efficiency of running is the same at every speed, from slow jogging to sprinting. The calories that you burn with every mile are exactly the same, whether it takes you thirty minutes or six minutes to cover a mile.
• we have possibly the lowest average fitness level in human history; no wonder jogging is “hard.”
• Slow down enough to feel at ease. And just keep going—with a smile! Soon you’ll have increased your fitness and feel again like elementary school children, the vast majority of whom say they like running.