This book is very informative on how to have the proper techniques on these basic activities (run,swim,bike,lift). I've been an athlete for 15 yrs and never knew the proper technique for running until I read this book, I always been taught "you gotta get use to it" but it never made since because my IT band and knees always hurt after each run. When I started the drills that this book recommends my running has gotten better and the pain were not there. The book also explains the improper way that many of us are doing and what are the cause and effect of improper techniques. Great book. Highly recommend this book.