Unbreakable Runner

These notes were published in 2019 and discuss the authors' running and training advice as presented in the book at that time.

Unbreakable Runner by T.J. Murphy and Brian MacKenzie is about combining explosive strength and conditioning with endurance training, including marathon running. Its promise is running strong over a lifetime. CrossFit uses compound, functional exercises such as burpees, which recruit many muscle groups. CrossFit Endurance (CFE) proposes fewer running miles, replacing ‘junk’ mileage with workouts intended to train the same energy systems.

According to the book, this approach can sustain or improve performance, reduce injury risk, build explosive power and speed, and protect mobility and joint range of motion. The authors also claim it improves upper- and lower-body coordination, running efficiency and race results; stimulates human growth hormone to counter age-related muscle loss; and increases fat burning. High-intensity interval training is central to the programme.

The book refers to Born to Run by Christopher McDougall and the Tarahumara runners. Its technique notes recommend landing on the front of the foot rather than the padded heel. CFE's skill work covers race cadence, forward lean, landing beneath the centre of gravity, brief ground contact, pulling with the hamstring, sound posture and patience.

Mobility gets a lot of attention. The notes suggest spending about a minute each rolling a lacrosse or massage ball under the feet, using a massage stick on the calves, and foam rolling the thighs, IT bands and hamstrings, with longer work on the hips and lower back. They also say to tighten the core and walk barefoot.

Endurance with teeth

CFE warns against overtraining. Its mileage is relatively low, with each run targeted at endurance or speed. The authors contrast that with long slow distance (LSD) running, which they say improves aerobic efficiency and the ability to burn carbohydrate and fat, but may compromise mobility, range of motion and explosive power if mileage becomes too high. They also argue that high-mileage training can create muscle imbalances and postural weakness, stress the endocrine system, accelerate ageing and compromise the immune system. The notes present these as the book's claims, not as established conclusions.

The claimed benefits of CFE's high-intensity and strength work include greater bone density and fewer stress fractures, stronger tendons and ligaments (the book says six weeks of weight training can produce connective-tissue gains), more capillaries around fast- and slow-twitch fibres within four weeks, greater fat burning through intervals, and improved running economy and VO2 max. It argues that fewer than 20% of motor units in a marathoner's legs are recruited at any moment in competition. On that account, a runner needs to stimulate the ‘neural governor’ through explosive strength training, rather than only expand an endurance base.

The suggested weekly template includes all the target training components. The authors say a CFE runner can stay at 95% of working potential and race year-round. Their theme is a minimum effective dose: fewer miles may work when each session has a purpose and intensity rises.

Strength and conditioning workouts for the CFE runner

The notes report the book's claim that no study had linked training beyond 57 miles per week to further improvements in running-related physiological variables. Circuit training, it argues, can improve aerobic capacity, lactate threshold, running economy, VO2 max, stride rate, form, coordination and neuromuscular development. The book presents high-intensity circuit training (HICT), combining aerobic and resistance work with short rests, as a more time-efficient route to several health benefits.

When choosing a gym, the notes suggest visiting several, trying an introductory workout and talking with coaches, including CFE coaches where available. Ask why each workout is programmed, what effect it is meant to have and how a runner should fit into the programme. My local note compared Wildhearts, described as professional, with RTM, described as large, convenient, near Hofplein and relatively inexpensive.

Nutrition the CFE way

The authors put day-to-day eating ahead of competition-day food and connect nutrition with health, longevity, performance, tissue repair and hormonal balance. They warn that excess sugar or fast carbohydrates can contribute to insulin resistance, including in runners. They favour a low-carbohydrate, low-inflammation diet while acknowledging individual variation. Their practical notes say to shop the perimeter of the grocery store and eat real food: vegetables and fruit, with a focus on vegetables; wild-caught fish; and, if eating meat, grass-fed meat. They advise avoiding dairy, legumes, grains, sugars and sugar substitutes, getting blood panels including C-reactive protein, and drinking plenty of water. The notes also name Dr Robert Lustig and Gary Taubes, and recommend carbohydrate after exercise to enhance recovery.