Tuesday, December 30, 2014


Ready to Run was released in October 2014, and is designed to help runners recover from injury. This book is written by the same author who wrote "How to Become a Supple Leopard," physical therapist and co-founder of San Francisco Crossfit, Kelly Starrett.

"Ready to Run in organized into 3 main sections: the introduction, the 12 standards, and mobilizations. 

Below are the 12 standards which are assessed in order to be "Ready to Run".

1) Neutral Feet
2) Flat Shoes
3) A Supple Spine
4) An Efficient Squatting Technique
5) Hip Flexion
6) Hip Extension
7) Ankle Range of Motion
8) Warming up and Cooling Down
9) Compression
10) No Hotspots
11) Hydration
12) Jumping and Landing

Starrett goes thoroughly details each of the standards by explaining what it means, why it is important and how to fix it. Each standard has a "Runner to Runner" section which is a story related to the topic written by co-author T.J. Murphy. If appropriate, he recommends mobilizations for each of the standards. The mobilizations are strategies on how to improve mobility of the region, and are detailed at the end of the book.

So does Ready to Run really get you running ready?

I allotted myself 3 weeks to work the recommended mobilizations to help achieve Starrett's 12 standards. Below is a sampling of my results. The pictures on the left were taken at the beginning of the 3 weeks, while the pictures on the right were taken after the mobilizations were performed.

Posture - Front view

Posture- Side view

After performing thoracic mobilizations and pectorals soft tissue work, my posture has significantly improved. My back is straighter, my neck is over my body and my shoulders are pulled back. This helps to reduce the stress on the low back, neck and shoulder.

Hip Flexion

I am able to lift my leg higher and with less struggle. In the pre picture my trunk is rounded forward while in the post picture I maintained an upright position. 

Hip Extension

There is more hip extension in the post picture. Hip extension allows better recruitment of the gluteals and decreases stress to the lumbar spine.

Squat Position - Front view

Squat Position - Side view

There is significant change in the pre and post squat position. I am able to get lower and keep my back straighter in the post pictures. In the side view of the pre picture, you can see the stress in my neck from the crinkling in my skin. Also, in the pre picture you can also see the change in the curvature of my lower back.

In addition, I also worked on the other standards by wearing my compression socks, using the compression band ( please see http://3drunner.blogspot.com/2014/08/compression-band-for-lower-extremity.html) and staying hydrated.


Ready to Run is a great tool not only for runners, but for just about anyone who is looking to improve their mobility. The book is chalked full of information on injuries, mobility and self mobilization techniques.

Born to Run also does a good job instructing readers on how to perform basic mobilization techniques, and helps you take charge of improving your mobility.

Finally, Starrett also does a good job covering other contributing factors such as shoes, compression garments and hydration.


Ready to Run presents a lot of techniques, and due to the organization of the book it can be difficult to deduce what injuries are related to what specific limitations. As a result, you may end up performing all the mobilizations in the book (which is not necessarily a bad thing, it just takes awhile).

While the mobilization techniques are nicely organized with their own appropriately titled chapter in the back of the book, compression techniques are found within the standards section titled "No Hotspots." This can make the compression techniques a little difficult to find, especially if reading the text as reference material.


I think Ready to Run is a great tool for beginners and veterans alike. If you would like to learn self treatment techniques in order to minimize and prevent injury then check out Ready to Run.