The Everything Running Book: From Circling the Block to Completing a Marathon, Tricks and Tips to Make you a Better Runner

Overview

Statistics show that people who run regularly are thinner, have lower cholesterol, and live longer, healthier lives. But, as you know, getting a running regimen started isn't as easy as picking up a pair of sneakers and shooting out the door. The Everything Running Book -- written by a longtime marathon runner, a podiatrist, and a publishing professional -- is a quick and easy guide to getting started on a running program that works for you. This thorough book covers everything you need to know -- from eating ...
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Overview

Statistics show that people who run regularly are thinner, have lower cholesterol, and live longer, healthier lives. But, as you know, getting a running regimen started isn't as easy as picking up a pair of sneakers and shooting out the door. The Everything Running Book -- written by a longtime marathon runner, a podiatrist, and a publishing professional -- is a quick and easy guide to getting started on a running program that works for you. This thorough book covers everything you need to know -- from eating right, stretching, and treating common injuries to strapping on the right pair of sneakers and hitting the track or treadmill.
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Product Details

  • ISBN-13: 9781580626187
  • Publisher: Adams Media Corporation
  • Publication date: 3/28/2002
  • Pages: 304
  • Product dimensions: 7.93 (w) x 9.26 (h) x 0.92 (d)

Table of Contents

Introduction xi
Chapter 1 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 5
Benefits of Running 7
You Will Feel Better, Absolutely! 10
Chapter 2 Setting Yourself Up For Success 11
Choosing a Running Program 12
The Principles of Successful Running 12
Beyond Motivation: The Basics 16
Common Mistakes 19
Avoiding Injury 19
Chapter 3 The Well-Equipped Runner 21
Running Shoes 22
Running Socks 27
Athletic Supporters, Jock Straps, and Compression Shorts 27
Sports Bras 28
A Running Watch 29
Other Running Necessities 29
The Runner's Log 29
Use It or Lose It 34
Chapter 4 The Mechanics of Running 35
Assessing Running Form 36
Style and Mechanics 37
Breathing 38
Footstrike 39
Stride 43
Arms and Hands 45
Posture 46
The Mechanics of Running Hills 47
Runner's Recap 48
Chapter 5 Time to Get Going! 49
Starting Out 50
Learning How to Run 52
Tips Before You Begin 52
Beginning Your Running Program 55
A More Advanced Schedule 59
Staying Motivated 60
Chapter 6 Ready for Racing: The 5K 61
5K Basics 62
Race Strategy and Goal Setting 62
The Week Before Your 5K 63
What to Eat and Drink 64
Get a Good Night's Sleep 66
Packing for the Race 66
Physical Preparation 67
Psychological Issues and Concerns 67
During the Race 67
After the Race 69
Chapter 7 Don't Forget to Stretch 71
Stretching Before the Run 72
Stretching after the Run 72
Stretching Fundamentals 73
The Best Stretches for Runners 74
A Simple, Effective Stretching Routine 76
Chapter 8 Weight Training and Cross-Training 77
Weight Training Benefits 78
More About the Main Muscles 80
Practical Weight Training 82
Upper Body Exercises 84
Three Great Lower Body Exercises 87
Abs and Back 89
Remember These Weight Training Tips 91
Run First, Lift Later 92
Cross-Training 92
Great Cross-Training Activities 94
Chapter 9 On the Road All Year 99
Running in Cold Weather 100
Running in Hot Weather 101
Play It Safe 105
Running Indoors 105
Using the Treadmill 106
Shopping for a Treadmill 108
Chapter 10 On the Road to Speed 111
Adding Speed Work to Your Running Program 112
The Risks 112
The Benefits 113
Quick Guidelines for Speed Work 115
Overview of Advanced Training 116
Chapter 11 Advanced Running Workouts 121
Hill Repeats 122
Fartlek Workouts 123
Striders 125
Tempo Runs 126
Races 126
Intervals 127
Important Warm-up Procedures 130
Important Cool-Down Procedures 131
Speed Work Programs Based on Experience 132
Chapter 12 Training and Running a Half-Marathon 137
Mileage Buildup for the Half-Marathon 138
The Long Run 139
Things to Consider while Running Long 139
Areas of Experimentation 142
When the Long Run Is Over 142
Runners, Take Your Marks, Set, Race! 143
Chapter 13 Injury Prevention 147
Avoiding Injury: The Basics 148
A Look at Athletic Shoes 148
Tips for Buying and Wearing Shoes 149
Shoe Wear: What Can It Tell You? 150
Guide to Shoes and Foot-Related Problems 152
Stretching to Prevent Injuries 152
The Gait Biomechanics of Foot and Leg Problems 155
Chapter 14 Injury Diagnosis and Treatment 159
General Guidelines 160
Inflammation Treatment 160
Achilles Tendonitis 161
Achilles Tendon Ruptures 163
Runner's Knee 164
Iliotibial Band (ITB) Syndrome 167
Athlete's Foot 168
Side Stitches 169
Dry Heaves or Vomiting 170
Ankle Sprains 171
Heel Spurs and Plantar Fasciitis 172
Neuroma Pain 175
Shin Splints 176
Medial Shin Splints 176
Anterior Shin Splints 178
Anterior Ankle Pain 181
Selecting a Sports Physician 181
Chapter 15 All About Nutrition 183
A Nutritious Mindset 184
Carbodydrates 185
Fats 186
Protein 187
Water 187
Vitamins and Minerals 188
Fiber and Cholesterol 189
Eating Right for Running 190
How to Eat 192
Getting into Eating 193
Your Eating Habits 194
Chapter 16 Are You Ready for the Marathon? 199
Deciding If You're Ready for the Marathon 200
The History of the Marathon 200
The Marathon at the Olympics 202
The Marathon Gains Notoriety 204
The Long Run: Cornerstone of the Marathon 205
Marathon Training Schedules 210
Mentally Training for the Marathon 213
Strategies for Completing the Training 215
Examples of Mental Strategies 215
The Week Before the Marathon 216
A Beginning Marathoner's Story 219
Chapter 17 The Marathon Experience 221
Mental Preparation 222
Physical Preparation 223
The Evening Prior to Your Marathon 226
The Pre-Race Morning 227
During the Marathon 227
On the Course 230
Immediately Following the Marathon 231
Post-marathon Evaluation 232
Life after the Marathon 233
Scheduling Your Next Marathon 235
Chapter 18 What's Next? Ultra-Running! 237
Ultra-Running Basics 238
Training for Ultra-Runs 241
Where to Find Out More 242
Ultra-Running Clubs 243
Chapter 19 Girls (Women!) Want to Have Fun 245
Comparing Men and Women Runners 246
Fitness for Prenatal Women 247
Fitness for Postnatal Women 250
Osteoporosis 252
Menopause 253
Safety Tips for Women Runners 253
Chapter 20 Running Away from Home 255
Packing Your Running Gear 256
But It's a Vacation! 256
Planning for Safety 258
Hooking Up with Other Runners 262
Running with Business Associates 262
Racing on the Road 263
Favorite Running Cities 265
Appendix A Finding a Running Club, at Home or Abroad 269011Appendix B Magazines and Books on Running 273011Appendix C Running Online 279
Index 283
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Sort by: Showing all of 2 Customer Reviews
  • Anonymous

    Posted August 25, 2002

    Newbie Runner

    Just starting to look at running my first marathon and this book has been extremely helpful in guiding me through the training process. Highly recommended.

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  • Anonymous

    Posted July 2, 2002

    Literally everything you need.

    Of all the running books I have encountered, this book is the best at pulling all important aspects of running into one text. The author has considerable expirtise in the field and the uncommon ability to clearly communicate it to the reader. This book reads very easily, which is one of the many reasons it allowed me to stick to its training guides. The book has allowed me to set and break two PR's (personal records)! I highly recommend this book.

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