Smart Running

Jen and Sim Benson are lifelong runners and outdoor adventure experts. They have written for Runner’s World, Trail Running, Women’s Running, Trail, Country Walking and TGO and Walk magazines, as well as the national press, covering a wide range of topics including training and injury, kit, route-finding, photography and family adventures. Their books include Short Runs in Beautiful Places, Wild Running and The Adventurer’s Guide to Britain. They work with Komoot, the National Trust, Forestry England and Ordnance Survey, helping to inspire runners to explore Britain’s beautiful trails and balance conservation with recreation in wild places. Jen is a UESCA-certified running coach and has a BSc in Podiatry and an MSc in Sport and Exercise Medicine, both specialising in distance running. She’s worked extensively with runners from beginners to elite in both clinical and research settings and is currently a PhD researcher exploring experiences of becoming and being a runner. Jen has a deep understanding of the pressures facing those fitting running around a busy life – she has run through two pregnancies and currently fits running around self-employment and co-parenting two children. Sim has an environmental science degree and a long history of running. He is a UKA qualified running coach and an expert in navigation, route creation and kit. Sim has a passion for outdoor adventure photography and promoting sustainability within outdoor recreation. As a busy dad of two, he understands the juggle of balancing training with parenting and a full-time job. Between them, they have completed over 100 marathons and ultramarathons, as well as Ironman Triathlons, adventure races, mountain marathons and multi-day fastpacking adventures. For Jen and Sim, running is all about exploring both beautiful places and their mental and physical limits.

Introduction

Part I Our bodies and systems
01 How we run: our bodies and the effects of training
02 Fuelling and hydration
03 The individual runner

Part II Becoming a resilient runner
04 Planning your training
05 Rest, recovery and adaptation
06 Strength and mobility for runners
07 Managing and avoiding injuries

Part III Mental skills for runners
08 Sport and exercise psychology
09 Psychological skills for runners

Part IV Races, challenges and adventures
10 Racing
11 Ultramarathons, FKTs and multi-day adventures
12 Different environmental conditions

Part V Practicalities
13 Running kit
14 Footcare for runners
15 Finding routes and giving something back
16 Navigation

Part VI Training plans and workouts
17 How to build your perfect training plan
18 Running workouts in detail
19 Home-based strength and mobility exercises

Bibliography and references