Chapter 1 How poor technique affects your running
1.1 Poor technique is mainly due to over-striding
1.2 How to check if you are over-striding
1.3 Recognising the signs of poor technique
1.4 Run, don't walk
Chapter 2 Poor technique causes injuries
2.1 Injuries to the feet
2.2 Injuries to the rest of the body
2.3 Dealing with injuries
Chapter 3 Good technique-how it works
3.1 Landing
3.2 Take-off
3.3 Accelerating
Chapter 4 Introducing Keith's Lessons
4.1 Overview of the lessons
4.2 Applying the Lessons
Chapter 5 Lesson One: Landing
Chapter 6 Lesson Two: Take-off
6.1 Before you start
6.2 Using the bounce
6.3 Moving off in good form
6.4 Single-leg start
6.5 Summary
Chapter 7 Lesson Three: Accelerating
7.1 Accelerating by taking off more strongly
7.2 Accelerating by tilting more
7.3 Accelerating by raising the back foot
7.4 Summary
Chapter 8 Lesson Four: Going for a run
8.1 Checking your form
8.2 What should happen during your run
8.3 Running hills
8.4 Summary
Chapter 9 Lesson Five: Keith's Game Changer
9.1 Preparation
9.2 Finding your balance point
9.3 Summary
Chapter 10 Lesson Six: Maintaining good form
10.1 Ways to check your form during your run
10.2 Other checks and exercises to refine your form
10.3 Summary
Chapter 11 Heidi's Strengthening Program
11.1 Strengthening your feet
11.2 Strengthening your glutes
11.3 Standing in good alignment
11.4 Pelvic stretches to restore good body alignment
Chapter 12 Managing your transition
12.1 Changes to expect
12.2 The stages of the transition
12.3 Main points to look out for in your transition
Chapter 13 Heidi's rehabilitation exercises
13.1 Transitional soreness
13.2 More serious injuries
Chapter 14 Shoes-what you need to know
14.1 Shoe technology may cause more harm than good
14.2 Our guide to shoes
14.3 Orthotics
14.4 Super shoes
Chapter 15 How to get a hot runner's body
15.1 Body strength through running
15.2 Things you don't need to worry about
15.3 How do you spot a good runner?
Chapter 16 Tips and traps
16.1 General training tips
16.2 'I am different', 'I can't run because ...'
16.3 Care for your body
16.4 Racing
16.5 Trails
16.6 Soft sand
16.7 Don't neglect side-view video reviews
16.8 Don't force changes to your cadence
16.9 Don't sweat about your 'vertical oscillation'
16.10 Don't change your foot strike
16.11 Don't try to 'fall forwards'
16.12 Don't just copy others
16.13 Don't be conned into setting the wrong goals
16.14 Don't be swayed by sales gimmicks
16.15 Where you might go wrong
Appendix A For coaches-applying the lessons
A.1 Preparation for technique change
A.2 My coaching sessions-overview
A.3 My coaching sessions-details
A.4 Coaching tips for common problems
A.5 Private sessions
A.6 General tips
A.7 Summary
Appendix B For podiatrists-my holistic method
B.1 Learning from my own Injuries
B.2 Applying the laws of physics to the feet, legs, and spine
B.3 My holistic treatment method
B.4 Where assessing and treating patients and runners goes wrong
B.5 Conclusion and benefits of a holistic treatment
Appendix C Heidi's Strengthening Program explained
C.1 How I developed Heidi's Strengthening Program
C.2 Acknowledgements to my sources
C.3 Heidi's Strengthening Program under the microscope
