After finishing the new book by Toby Tanser, MORE FIRE: How to Run the Kenyan Way, I felt a need to share some valuable information from the book which can be applied to runners at any level. Please keep in mind, all of the following information comes from the Tanser book in either quoted or paraphrased form.  I was able to purchase the book from the Track and Field News website, www.trackandfieldnews.com and Amazon.com carries the book as well.  The book is the best, first-hand look into Kenyan runners I have read and recommend buying the book now if you’re interested in how the best endurance athletes in the world live and train.

 Tanser’s last book: Train Hard, Win Easy is no longer in print and if you were to purchase it today, would have a tough time finding it for under $200- so pick this one up while the price is right!

Brief Overview:

More Fire: How to Run the Kenyan Way   provides a look into the daily lives of the Kenyan runners all of us have seen dominate the world distance running scene.  Felix Limo, Paul Tergat, Lornah Kiplagat and Noah Ngeny are just a few of the runners profiled and quoted in the book.  Tanser also talks to the coaches that guide these athletes: Brother Colm O’Connell, Renato Canova, Claudio Berardelli and Boniface Tiren to name a few.

 The simplicity of the Kenyan life is startling; especially at the training camps that produce the champions.  Three times-per-day training: 6 am, 10am and then an evening 4pm session, along with lots of relaxation, walks and socializing consume a typical day.  Training camps, often military-sponsored, might include anywhere from 10-100+ world class athletes. 

I won’t spoil the entire book, but I will post a couple of gems. I’ll share the lessons that Tanser mentioned at the end of the book: Fifteen Ways to Adopt a Kenyan Training Method and the The Basics Explained.  Again, all of the following information is straight out of MORE FIRE: How to Run the Kenyan Way.

Fifteen Ways to Adopt a Kenyan Training Method

1. Injury Prevention

“Kenyans are excellent at resting up if a possible injury pain is noticed.”

2. Simplicity

“Kenyan running is very organic, which in itself is the very essence of the sport”

3. Group Training

“…the power of the group never ceases to be underplayed in improving performance.”

4. Diet

“… three meals per day…Kenyans rarely eat between meals and seldom have desserts.”

5. Don’t Look for Perfection

“Kenyan runners don’t get down in the dumps after a bad performance or session.  Being out there and trying means you are a winner and that is the Kenyan Way.”

6. Don’t Add Up Weekly Mileage

“ Most Kenyans only know their mileage as a need to satisfy Western journalists….the focus is to concentrate on the given day.”

7. Choose one Coach, or Training Plan and Stick to it.

Kenyans are very good at following a plan to the T.

8. Block Training

“Kenyans are excellent at realizing the most scientific, effective, superb form of resting the body is to do absolutely ziltch…the term “active rest” does not apply”

9. Don’t Push the Body when Tired

“There is always another day.”

10. Run Off-Road

“ Virtually every single Kenyan criticizes the Western runners for spending too much time on hard surfaces…”

11. Be Optimistic

“Kenyans are extremely positive individuals.”

12. The Secret of Kenyan Mechanics appears to be in the Foot

“Walk around barefoot in the formative years to develop springy levers.”

13. Kenyans, if Given a Choice, Tend to Lean Towards a Lightweight, Flexible Shoe

“If you jump out a window and know there is a trampoline below, then your body does not care about the landing, but if you know there is no trampoline…learn to use your feet to the fullest.”

14. Run to Improve Running

“Yes. As dumb as it sounds.”

15. Nothing Comes Easy

“ To collapse out on the roads with blood in your shoes knowing you gave it your best shot is reward beyond words…”