 Time for another book review. I've done a few book reviews before on this channel running book reviews, of course and today We are reviewing a this Monumental piece of literature better training for distance runners by David E. Martin and Peter and co first of all if you like my videos Please hit the subscribe button and if you're already subscribed hit the little bell button next to it So you get notified when I upload a video and of course follow me on Strava and follow me on Instagram There's links in the description. So better training for distance runners Peter and co is the father of Sebastian co also his coach Sebastian co of course was one of the greatest middle distance runners in history and This is essentially then almost like a manifesto I guess of how he trained the philosophy of Peter and co as a coach But then you have David E. Martin PhD, which is also Chiming in with lots of science. They're both very science. See and this this actually is a very science See book. It's not your we can say that right off the bat. I would not recommend this To the average runner just interested in sort of tips and tricks on how to run better This is this is a textbook. Okay, and then when I said textbook I mean, this is what you would read if you were studying exercise physiology at the University, okay? This is maybe it's even part of the curriculum Some places it might be it should be because it really is extensive so Let's talk about it. Let's read through the contents. That's always a good way to start Um Introduction obviously blah blah blah defining the role of a coach and the successful athlete coach relationship Scientific evaluation of health and fitness chapter one the biomechanics of running. Okay, we're talking about kinesiology the study of movement Q&A about biomechanics improving biomechanics, etc chapter two muscle physiology for running so muscle fiber types Neuromuscular aspects of running and then chapter three of the energy dynamics of running that we're talking about energy systems aerobic or zanerobic metabolism and really this is where they go ridiculously in depth when it comes to the Krebs cycle The biochemistry of it all, you know, you will see diagrams like this Okay, so we're really going in depth with every little enzyme Involved in the aerobic metabolism for fuels and so it's really it takes Probably a little bit of baseline knowledge You should probably know a little bit about biochemistry and physiology before you read this on the other hand It is also a good introduction if you're willing to really study Because it's not like a casual read. This book is not a casual read. This is a School textbook as I said anyway, so energy dynamics of running that was chapter Chapter four heart lung and blood adaptations to running. So what actually happens, right? Like how does the body adapt to running? What kind of adaptations are taking place in the body when you're training chapter five developing running with Paradise station of training. So here's, you know programming how to set up a training program principles of paradisations Altitude training chapter six developing total fitness strengths flexibility and health So talking about strength training mobility training, etc Chapter seven preparing to race So this is a cool chapter because it goes through all the different distances So it has a little bit of a section on the eight on a meter 15 on a meter the steeple chase the five thousand ten thousand the marathon and Goes through how they differ in terms of how you would prepare and what are the requirements of the race? And then ultimately chapter eight managing balanced training preventing overtraining and all that sort of thing So Yeah, it's it's a very extensive book. It goes into much detail It's one of the best books that I have read actually honestly about Running training and I highly recommend it. There will be a link in the description That's an affiliate link for Amazon if you want to buy the book you can click that link and it'll take you to Amazon And you can get the book one of the awesome things about this book is how Systematic it is so it will really lay all the different systems out and explain to you How different paces and different intensities give different adaptations? How long each interval should be? There's a really cool diagram in here looks like that Where you know, it shows from the easiest recovery type runs up to the fastest sprints Increase like what kind of adaptations you're getting from each of the speeds and intensities and and You know when it's relevant to do the certain Intensities etc. So it's it's a it's really giving you an overview of training in physiology and biochemistry That's really really good Anyway, what do I think about the book or the contents rather? I want to share a little bit about my view on the contents So, you know, there's the hardcore science part of it Which you know is Hardcore science, there's no really no debate going on there But when it comes to coaching philosophy or programming philosophy or like essentially what comes down to it Like how many miles should you run every week like volume versus intensity? That sort of thing a Very simplification of course would be to say that these two guys and this book Emphasizes quality over quantity. Okay, so intensity over volume, of course, they're both important and I'm a little bit generalizing and simplifying here, but compared to something like Lidyard philosophy or Jack Daniels Which I'm a you know, I am a certified Lidyard coach. I'm also a certified V dot Jack Daniels coach and of course if you're interested in coaching I do offer both coaching and Training programs customized training programs. They're available on my website. So you can check that out. There's a link in the description That's mgjcoaching.com But yeah, Jack Daniels kind of style versus Co, it's a little bit different in the sense that Lidyard Daniels Fitzinger they will typically Emphasize volume more and then have a peeking sort of Programming versus versus one of the big things from Co and Martin is this idea of what they call multi tire training or multi-tier training I should say which basically means that you're touching on all the energy systems year-round and It's oftentimes a little bit lower in volume. So Sebastian Co is known to run fairly low volumes I'm not exactly I don't remember exactly right but something like 120 kilometers per week or something 140. I don't know where's Lidyard Daniels and most typical marathoners will run more volume and Have periods of time where they're less focused on the intensity, but it's important also to bear in mind here that Sebastian Co Was a middle-distance runner He was not a marathoner. So Perhaps if he evolved to become a marathoner and if then maybe they would agree more on the Lidyard side I don't know. That's just my personal sort of view of things So I don't agree with everything that I read in this book, but honestly, that's just this is just little Little things doesn't matter that much. This is one of the as I said one of the absolute best one of my absolute favorite books For distance runners as I said Not not a casual read not for your average beginner sort of looking for tips and tricks But if you are into the physiology of things if you really want to learn why you're doing certain training Why it's good and and how to train optimally I would certainly certainly recommend it to to read it and the affiliate link is in the description There's also a few other affiliate links there, of course to books like Jack Daniels distance running formula Which is one of my favorite books Pete Fitzsinger Faster road racing for example advanced marathoning also links in the description to those books So you can check them out as well, but it's definitely up there. I would say, you know, if you if you were to have Five books on running that's a good topic for another video, but if you were to have five books on running This I would say should be one of them Anyway, that's it for today. Hope your running is going super well If you want to follow my running you should check me out on Strava, but I'm also offering exclusive running content on my Patreon page the long trail. There's also a link in the description for that Lots of links in the description check it all out And so if you're interested in following my journey and getting some inside content with your monthly Q&A For patrons only you should definitely check out that And I wish you happy running and a good day. Bye