Category Archives: Endurance Training

Healthy Running Step by Step – For Injury-Free Running

healthy-running-step-by-stepRobert Forster’s  new book Healthy Running Step by Step is due out next month. Forster PT and physical Therapist to US Track and Field athletes at Four Olympic Games and Five World Championships helping them win 43 Olympic Medals, setting numerous World and Olympic Records.

Review –  “Bob Forster is our secret weapon and a big part of our success. This book reveals all of the techniques and lessons learned over our eight Olympic games together and is useful for athletes of all ages and abilities”

– Bob Kersee, the most successful Olympic track and field coach of all time , with 44 medals

Do read the “browse sample pages” function on Amazon and read introduction and chapter headings.

Healthy Running Step by Step: Self-Guided Methods for Injury-Free Running: Training – Technique – Nutrition – Rehab

Healthy Running Step by Step will help runners of all ages and abilities understand why running injuries occur, how to prevent them, and how to speed up recovery. Injuries plague the majority of runners, wrecking training plans and cutting running careers short by decades, but they are not inevitable. Authors Robert Forster, P.T., and Roy M. Wallack explain that nearly all running injuries can be rehabilitated quicker and even avoided altogether with the right training, strengthening, stretching, running form, and diet strategy.

Drawing from Forster’s three decades of training and treating Olympic athletes and more than 10,000 runners at his award-winning Santa Monica, California, physical therapy and high-performance centers, this book emphasizes that better performance is inextricably bound to injury reduction and that a comprehensive, science-based training plan with built-in anti-injury “insurance” must include these crucial elements:

  • Periodization training
  • Proper technique and footwear
  • Nutrition
  • Posture and flexibility
  • Strength training

This book also includes detailed, step-by-step rehabilitation matrixes for the five most common running injuries: IT band syndrome, Achilles tendonitis, shin splints, plantar fasciitis, and hamstring injuries. Using these unique matrixes as your guide, you’ll recover from injuries more quickly and understand what you need to do to prevent their reoccurrence.

Review – “Authentic, loaded with insight and information, “Healthy Running Step by Step” illustrates the scientific approach Bob used to help me and many others stay injury-free and achieve our ultimate Olympic goals.” – “Jackie Joyner Kersee, six-time Olympic medalist and multiple world record holder

About the Authors

ROY M. WALLACK is a Los Angeles Times health and fitness columnist and former editor of Triathlete and Bicycle Guide magazines. A participant some of the world’s toughest running, cycling, and multisport events, including the Boston Marathon, Badwater UltraMarathon, Eco-Challenge, La Ruta de los Conquistadores, and TransRockies Run, he finished second in the World Fitness Championship in 2004. Wallack has written for Outside, Men’s Journal, Runner’s World, Competitor, Bicycling, Mountain Bike, and authored The Traveling Cyclist: 20 Worldwide Tours of Discovery (1991) and Bike for Life: How to Ride to 100 (2005), an athletic longevity plan for cyclists.

ROBERT FORSTER, PT,  has practiced Sports Physical Therapy in Santa Monica, CA, for 31 years. Robert has lectured throughout the US and Europe on Sports Rehabilitation and safety in exercise. Robert served as a private physical therapist at four Olympic Games for Olympians Jackie Joyner-Kersee, Florence “Flo-Jo” Joyner, Alyson Felix and their teammates who have won a combined 32 Olympic Medals under his direct care. He also worked pro athletes Pete Sampras, Kobe Bryant, Elton Brand, Maria Sharapova, as well as M.M.A. champions including B.J. Penn. Robert has published several articles in the scientific press and co-authored The Complete Water Power Workout Book published in 1993 by Random House. He has also written a regular column in Triathlete magazine, appeared in several episodes of the popular Fit to Hit series on the Tennis Channel and recently created the Herbalife 24 Fit Workout DVDs based on the science of periodisation training.

Strength Training & Injury Prevention for Runners & Triathletes

A scientifically designed strength & flexibility program is essential to proper bio-mechanics which translates into efficiency (speed), resiliency (injury prevention), and enjoyment (less strain). Learn the secrets we have used for our professional and recreational runners for 30 years to improve performance and protect joints.


Everyone needs to weight train and you are not too young or old to start now! Even if you have no specific performance goals please consider these too hard facts of aging:

Osteoporosis: It’s not just a woman’s disease. All of us need a sound strength training program to maintain bone mass as we age. One out of every two women and one in four men over fifty will suffer an osteoporosis related fracture in their lifetime!

Sarcopenia: You may not have heard of but you will. Sarcopenia is defined as the loss of muscle mass as we age and it has serious implications for your health. Men loose one pound of muscle per year after the age of fifty, women slightly less but it is a significant factor in weight gain and associated diseases later in life as muscle burns more calories than other tissues and helps us to stay lean!!

More details on the training programme

Marathon Men 2013 – “12 Marathons in 12 Days”

Two trainee teachers have finished an incredible charity challenge to run 12 marathons in 12 days. Tim, 24 and Tom 21, ran from Land’s end to London and have raised over £13,000 from their Marathon effort.

They will donate the money to the Mersea Isalnd Festival Trust an Essex based charity which organises an annual camp for 400 disabled and able-bodied young people and adults.

They came up with the idea of Marathon man despite the fact neither of them have attempted long-distance running before.

It was almost a complete unknown when we started training and we’ve been on on a sharp learning curve for the past 18 months. Tim said running is more scientific and mechanical than we realised. When we started with 3 mile runs and felt exhausted at the end of them thought what we got ourselves into”

“It was actually a good thing that we had never run a marathon before beacuse we werent thinking that each day we would have to repeat one of the hardest things we had ever done.”

The lads received help from experts at,  they devised an endurance training programme for them.

Preparing for an endurance event, get in touch for advice?  The package covers

1. Joint stability

2. Strength Training

3. Running schedules

4. Nutritional advice.

Are you planning to run a 5k for the first time? Or progressing from a 5k to a marathon? Or serious athlete that would benefit from VO2 analysis:


As your heart rate changes during exercise so too does your body’s preferred energy source. Whether you are simply looking to improve your fitness, shed a few pounds or improve your cycling performance, proper heart rate training is essential to optimizing your training efforts. VO2 testing allows us to accurately determine your optimal “Fat Burning Zone” (the heart rate range at which your physiology predominantly burns fat for energy as opposed to carbohydrates). By training in this zone, you will gradually teach your body to prefer burning fats both during exercise and at rest, allowing you to achieve your goals far faster and with far greater efficiency, while burning unwanted body fat.