Daniels' Running Formula - 2nd Edition
by Jack Daniels
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Book Reviews of Daniels' Running Formula - 2nd Edition
Book Review: Solid, if dry, textbook on running
Summary: 4 Stars
Every now and again I get back in the running habit. And what with it being so long since I've done any formal training and not being able to afford an actual coach, I usually call on my Brooklyn Road Runners Club buddies to recommend a decent training book.
Turns out Jack Daniels, the author of the book they recommended, lives less than an hour from where I spent my summer in 2006, in upstate New York. Not that it did me any good, as he's almost 80 years old and not taking in new athletes. Too busy taking in new wives, I guess - the newest one is as young as I am and has borne him a child that probably can't remember when her father wasn't farting dust.
But I digress. Geriatric standing aside, he's written the running book I've always wanted to find - very little of the confessional, running-as-spiritual-quest crap or Runner's World-style product mongering of the newest insoles or energy gels - just distance-specific training plans, time conversation tables, and scientific (as far as I know) reasoning for all of his advice.
There is some padding throughout - the "Training Essentials" unit is kind of general and not very useful, he puts runner's profiles at the end of each section that are uniformly dry and uninspiring ("Sara's ability to graciously accept both success and disappointment, her resolve to take one day at a time, and the faith we both share make me a fan of hers," "It's amazing how favorably his lab tests results compare to those of Jim Ryun"), and the "Training for Fitness" seems to have been added after the rest of the book was written just to get people who've never run before started. Come to think of it, some people may get something out of that section; I didn't even read it.
Overall though, a great textbook - easy to read, what's useful is easy to pick out, and the inevitable padding is easy to page through. So, like all good textbooks, the key word is "easy."
Book Review: Long distance training, scientifically.
Summary: 5 Stars
To start off with, I would like to say that I have had a lot of experience with this training system. My high school distance coach based the workouts for the distance team on Daniel's training method. I am very impressed with how the system works, when used correctly. It is important to know what physiological level you are at, then to train appropriately. Daniels uses a system of tables so that the athlete can determine his/her fitness level based on race performances, and then train at appropriate times for the given distance. While our distance team used this program for track & field, it also could be adapted to a cross country program.
This book is probably most valuable for someone who has a decent background with distance/middle distance running already, although I have found that the system is flexible enough so that the workouts can be incorporated into an individual's own training regimine. My track coach used an adapted version of Daniel's training plan, and it was very sucessful overall. During my senior year of high school I was able to take about 20 seconds off my 1600m time during the course of the season, and my teammates had similar results.
Why is Daniels so effective? Because he bases his method off of principals of exercise physiology. When the body undergoes stress, it will react accordingly, and adapt over time. This system make it possible to train intelligently and effectively without stressing the body excessively, thus causing injury or negative results. Daniels focuses on both aerobic and anaerobic training, as well as running economy, so that all the systems of the body will be prepared for peak race performance.
I recommend this book to anyone who desire to improve his/her race times while maximizing the effectiveness of their training sessions.
Book Review: good for competative runners
Summary: 4 Stars
This is a really good resource for competative runners, especially if they are self coached. It really covers what you need to know with respect to training. It is not a book for beginning runners, and it does not cover gear, injurys etc. in detail. Some caveats. Some of the most important statements in the book are not emphasized adequately. Daniels is a first rate coach with years of experience. He makes statements to the effect that different runners respond differently to different types of training. To an extent, it seems obvious, but the book presents training regimens and times, without adequately pointing out that these are suggestions, and you may have to work out what works best for you. I found that I responded better to slightly longer and slower long intervals than he recommends in his book. I tried his recommendations, and found I was more tired and sore, and most importantly my racing times went up or were flat. He clearly points out both that training has to be individualized, and that the bottom line (race time/place) is the bottom line. But I think he overemphasizes the science, such as it is, and underemphasizes his own knowlege of coaching. (I also strongly agree with his recommendations concerning younger runners.) Also, the training theory he discusses is not as clearly proven as you might think: we are still discovering new issues with respect to lactic acid, for example. To a certain extent, it doesn't matter: the training principles work, even if the underlying theory is less certain. Overall it is one of the best guides out there to give an overview of training for competative runners. Some modest changes in organization and emphasis would make it a five start book. Buy it, use it, read and re read it anyway.Book Review: Works for this beginner*
Summary: 5 Stars
I was a mediocre high school cross-country runner who hadn't run consistently in over 12 years. I got tired of saying "I used to be a runner" and got back out there four months ago. Spent two months moving between various plans and then, after a disappointing 30+ 5k, decided to try this book. 10 weeks, 154 miles later, and a 57-minute 10k personal best in the books, it's time to write the review.
If you've started running solely to complete a marathon in 20 weeks, this isn't the book for you. But anyone looking to make running a long-term habit, even those of us who aren't competitive yet, should find this book a very good step towards a successful career (however we define it.)
For a beginner, this isn't a cover-to-cover read. But his training plans (White, Red, Blue, and Gold) are great places to start. And as I go through the plans, I find myself turning back through the rest of the book to find out (a) why I'm doing the particular workout I'm doing and (b) why my body is responding the way it is.
And once you've gone through White & Red, you'll be ready to understand and tackle the race-specific training plans. I've found, even 10 weeks in, that the rest of the book is starting to make much more sense to me now than it originally did.
Ultimately, Daniels' book will most benefit people who want more of an explanation for long runs than "they increase your endurance." People who want to know how they work and why you can/should run them so slowly will appreciate Daniels. If nothing could interest you less than that, this probably isn't the best book for you.
Book Review: Undestand training and goals, if you really read the book
Summary: 5 Stars
This book is not a running schedule "take one and call me in the morning". In fact, he takes a very flexible approach. E.g., in the weekly planners which are geared towards racing, he merely indicates the "quality" days one should and may do, to fit in with the current phase of the chosen training program. It is important to read through the book to gain an understanding of the different aspects of the training, and how it achieves what you want to do [even if you gloss over the numbers during the aerobic profile section]. With most people's schedules, it is good to know how to chose priorities. And for people who are just trying to achieve a fitness level, he has chapters devoted to that.
The casual scanner skipping to the "important parts" can miss some important points. With all the discussions on tempos, max oxygen consumption [VO2], and speed reps, you could be oblivious to his premise that easy aerobic running is the all-important base of your training. Also some of his tenets such as "specificity of training" are tempered later by his encouragement of cross-training.
All-in-all, an excellent book for fitness, competition, and coaches [who may and do adapt his principles according to their preferences].