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Discover the hard science that will help you run faster, endure for longer, and avoid injury. Analyse your running style and learn how to enhance your gait for optimum efficiency and safety. Transform your performance with exercises targeting strength, flexibility, and recovery - each exercise annotated to reveal the muscle mechanics so you know you're getting it right. Understand the science behind your body's energy systems and how to train to maximise energy storage and conversion. Follow training and exercise programmes tailored to different abilities and distances, from 5K to marathon. Whether you are new to running or an experienced racer, this book will help you achieve your goals and stay injury-free.