Of the many training books I own, Daniels’ Running Formula is one of my favorites. I have the original edition. But you can find copies of the 3rd edition online through the major booksellers. I used this book to train for a marathon. But other distances are covered too. Indeed, Daniels has a formula for all distances and all types of runners.
Four Keys to Success
Jack Daniels states there are four keys to successful running. First is inherent ability. Even though runners come in various shapes and sizes, certain body types lend to more success. This was important during my competitive running days. But I find I still enjoy running even with a bit of a middle age spread. However, even if I no longer strive to cross the line first, I believe proper training is essential to avoid injury. Thus Daniels’ Running Formula is still consulted.
The other keys are motivation, opportunity and direction. In discussing each, Daniels focus is on competitive running as is much of the book. His discussion of each of the four keys leads into the three parts comprising the body of the work. I believe these ten pages are worth reading. However they contain philosophy as opposed to the more scientific approach used in the remainder of the book.
Part I of the book is composed of three chapters. Daniels uses graphs to illustrate increase of training stress to optimize the level of competitiveness. Naturally, I appreciated the fact that he included a diagram illustrating diminishing returns. The author uses these early chapters to introduce some important biological concepts. A thorough discussion of the cardiovascular system is covered by Daniels.
For the serious runner, there are detailed instructions to create and utilize aerobic profiles. Various charts and illustrations in Daniels’ Running Formula aid in the understanding of the shared concepts. The reader is forewarned; quite a bit of this first section is tough to comprehend. But I believe it is the most important part of the book for competitive runners.
Formula for Training
The second section and bulk of the writing concentrates on training. This part starts with a section on building base. A base level of fitness will vary by individual. Couch potatoes will need to start from scratch. Daniels discusses how to build your fitness level even if you are a less experienced runner.
He also makes clear that slower speeds end up stressing a body more than a quicker tempo. Thus, someone running ten minute miles will work harder than a six-minute miler. Therefore, in the beginning, time measurement of running is as important as distance.
The training section is easier to understand in general. Although you will still have charts requiring knowledge of maximum aerobic capacity. Daniels guides the runner through the set-up of a training program. Explanations of various training techniques are covered. Interval running, marathon pace, fartlek, easy runs and hard runs are all discussed. He includes everything.
The final section is geared toward racing. Many think of racing in terms of high school and college students. Or they conjure up memories of Olympians. But racing is a positive for all runners. Even my small town of 7500 has multiple running events each year. I have even travelled to a town of under 500 for a road race.
In Daniels’ Running Formula, the racing section first covers the basics. This includes topics such as clothing, shoes, sleep and stretching. The first chapter also discusses how to pick the races and has some psychological pep talk as well.
The next three chapters are focused on race distance. The author breaks the distances into what I would call short (or even very short) medium and long. Chapter 12 is 1500-3000 meter racing. Then, Chapter 13 is 5-15K distance. Chapter 14 covers half and full marathons.
Since high school I have raced only once at the 1500 meter distance. My marathon training partner talked me into the race. It started 30 minutes after we completed the qualifying 10K. Needless to say, my race time was not impressive. But I digress.
Daniels includes a race strategy for each distance. He also provides a training calendar with workout descriptions. Runners who are already conditioned can consult these last chapters repeatedly.
Throughout the book, Daniels spotlights some top individuals in the sport. It was fun to read about Jack Bachelor (I lived in Gainesville when he did and loved spotting him on his runs) and Joan Benoit Samuelson (an all-time favorite.) Read the book to find out if your all-time favorite runner is highlighted.
I recommend buying this book if you are serious about your running. You will improve your performance. If you are not a runner but have one in the family, Daniels’ Running Formula makes a great gift.