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Everything Running Book: From circling the block to completing a marathon, training and techniques to make you a better runner [NOOK Book]

Overview

Sure, running sounds easy enough. But a good running program involves more than just buying a pair of new sneakers and hitting the pavement. From gentle jogs to intense marathons, this guide will help you to choose the right equipment, train safely, and meet your running goals. Written by a veteran marathon...
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Everything Running Book: From circling the block to completing a marathon, training and techniques to make you a better runner

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Overview

Sure, running sounds easy enough. But a good running program involves more than just buying a pair of new sneakers and hitting the pavement. From gentle jogs to intense marathons, this guide will help you to choose the right equipment, train safely, and meet your running goals. Written by a veteran marathon runner and trainer, this book teaches you how to:
  • Set immediate and long-term running goals
  • Prevent injuries
  • Avoid plateaus
  • Workout at any level
  • Regulate your water intake
  • Cross-train with weights and alternative methods (like yoga)
You'll also find information on ensuring correct posture, tailoring running to your age, and training for and running a 5K, 10K, half-marathon, and marathon. The Everything Running Book, 2nd Edition has everything you need-from start to finish!
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Product Details

  • ISBN-13: 9781440524363
  • Publisher: F+W Media
  • Publication date: 2/1/2008
  • Series: Everything
  • Sold by: Barnes & Noble
  • Format: eBook
  • Edition number: 2
  • Pages: 336
  • Sales rank: 1,353,674
  • File size: 3 MB

Meet the Author

Art Liberman is a veteran marathon runner, personal running trainer, and founder of the popular marathon training Web site, www.MarathonTraining.com. Art lives in Charlestown, SC.

Stephen Pribut, D.P.M., has run in everything from the 200-meter to the marathon. He is a past president of the American Academy of Podiatric Sports Medicine and the District of Columbia Podiatric Medical Association. Dr. Pribut serves on the clinical faculty of George Washington University Medical School and lives and maintains a private practice in Washington, DC.

Carlo De Vito is an author and book publishing professional. He is the coauthor of The Everything Running Book and The Everything Dog Book. Carlo lives in Freehold, NJ, and Ghent, NY.

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Table of Contents

Top Ten Reasons to Run     x
Introduction     xi
Try It, You'll Like It!     1
Striving for Physical Fitness     2
Getting in the Right Mindset     2
No More Excuses: Time for the New You     3
Talk to Other Runners     6
Benefits of Running     7
You Will Feel Better, Absolutely!     10
Setting Yourself Up for Success     11
Getting Specific about Running Goals     12
Understand the Effects of Running on Your Body     13
Choosing and Sticking with a Running Program     14
Establish a Foundation     17
Common Mistakes     20
The Well-Equipped Runner     23
Running Shoes     24
The Inside Outs of a Running Shoe     26
Wearing and Caring for Your Running Shoes     28
Adding Orthotics     29
Running Socks     30
Additional Support Wear     30
Other Running Necessities     32
The Runner's Log     34
The Mechanics of Running     39
Assessing Running Form     40
Style and Mechanics     41
Breathing     42
All aboutFootstrike     43
It's All about Stride     47
Arms and Hands     49
Posture     50
The Mechanics of Running Hills     51
Runner's Recap     52
Time to Get Going!     55
Starting Out     56
Learning How to Run     58
Working with a Professional     62
Beginning Your Running Program     63
A More Advanced Schedule     68
Ready for Racing: The 5K     69
5K Basics     70
The Week Before Your 5K     71
What to Eat and Drink     72
Physical Preparation     74
During the Race     76
After the Race     79
Stretching and Weight Training     81
Helping Your Muscles Help You     82
Stretching Fundamentals     84
The Best Stretches for Runners     85
Weight Training to Enhance Running     88
Upper Body Versus Lower Body     90
Practical Weight Training     92
Upper Body Exercises     93
Lower Body Exercises     97
Exercises for Abs and Back     98
Weight-Training Tips      100
Building Physical and Mental Strength     103
Cross-Training     104
Ideal Cross-Training Activities     105
Pilates     109
Yoga     109
Meditation     111
On the Road All Year     113
Running in Cold Weather     114
Running in Hot Weather     115
Running Indoors     119
Using the Treadmill     121
Shopping for a Treadmill     122
On the Road to Speed and Distance     125
Adding Speed Work     126
Fine-Tuning Your Mechanics     127
Quick Guidelines for Speed Work     129
Overview of Advanced Training     130
When Do I Begin My Speed Work?     131
Advanced Running Workouts     135
Hill Repeats     136
Fartlek Workouts     137
Striders, Tempo Runs, and Races     139
Interval Workouts     140
Important Warm-Up and Cool-Down Procedures     143
Speed-Work Programs Based on Experience     145
Speed Work for the Experienced Runner     147
Completing a 10K and Half-Marathon     151
Mileage Buildup for the 10K     152
Running the 10K     154
Training For and Running the Half-Marathon     155
The Long Run     157
Runners, Take Your Marks, Set, Race!     161
When the Race Is Over     163
Injury Prevention     165
Avoiding Injury: The Basics     166
The Impact (Literally!) of Athletic Shoes     167
Stretching to Prevent Injuries     170
The Gait Biomechanics of Foot and Leg Problems     172
Stance and Swing Phases of Gait     174
From Gait to Feet to Legs     175
Injuries of the Foot and Ankle     179
General Injury Guidelines     180
Achilles Tendonitis     180
When the Achilles Tendon Ruptures     183
Ankle Sprains     184
Anterior Ankle Pain     185
Athlete's Foot     186
Heel Spurs and Plantar Fasciitis     187
Neuroma Pain     189
Injuries of the Leg and Other Areas     191
Anterior Shin Splints     192
Dry Heaves or Vomiting     194
Iliotibial Band (ITB) Syndrome     195
Medial Shin Splints (MTSS)     196
Runner's Knee     198
Shin Splints      200
Side Stitches     200
All about Nutrition     203
Preventive Medicine     204
A Nutritious Mindset     204
Carbohydrates     205
Fats     206
Protein     207
Water     208
Vitamins and Minerals     209
Fiber and Cholesterol     210
Eating Right for Running     211
How to Eat Right     212
Getting into Eating     215
Are You Ready for the Marathon?     219
A Brief History of the Marathon     220
Getting Down to Business: The Long Run     220
Marathon Training Schedules     225
Mentally Training for the Marathon     228
Mental Strategies     231
The Week Before the Marathon     232
The Marathon Experience     235
Physical Preparation     236
Packing for an Out-of-Town Marathon     236
Other Travel Considerations     238
The Final Hours Before the Marathon     239
During the Marathon     241
On the Course     243
After the Marathon     244
Life After the Marathon     247
What's Next? Ultra-Running     248
Ultra-Running Events     249
Training for Ultra-Runs     250
Girls (Women!) Just Want to Have Fun     253
Comparing Men and Women Runners     254
Fitness for Prenatal Women     256
Fitness for Postnatal Women     259
Osteoporosis and Menopause     260
Safety Tips for Women Runners     261
The "Cult" of Female Runners     262
Running Away from Home     265
Packing Your Running Gear     266
But It's a Vacation!     266
Planning for Safety     269
Running with Others     272
Racing on the Road     273
Favorite Running Cities     274
Some Personal Favorites     275
Finding a Running Club, at Home or Abroad     279
Magazines and Books on Running     283
Running Online     291
Index     295
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