Anatomy, Stretching & Training for Marathoners: A Step-by-Step Guide to Getting the Most from Your Running Workout

Anatomy, Stretching & Training for Marathoners: A Step-by-Step Guide to Getting the Most from Your Running Workout

by Philip Striano Dr., Lisa Purcell
Anatomy, Stretching & Training for Marathoners: A Step-by-Step Guide to Getting the Most from Your Running Workout

Anatomy, Stretching & Training for Marathoners: A Step-by-Step Guide to Getting the Most from Your Running Workout

by Philip Striano Dr., Lisa Purcell

Paperback

$19.95 
  • SHIP THIS ITEM
    Qualifies for Free Shipping
    Usually ships within 6 days
  • PICK UP IN STORE
    Check Availability at Nearby Stores

Related collections and offers


Overview

With training tips, exercises, and injury remedies, this is a book that every runner and coach should have!

Running has become more and more popular in recent years, with thousands of people entering marathons, buying new running shoes with the latest technology, and going for a daily jog. But the joy and thrill of running are often marred by injuries that can bother you for a few weeks or for many years. That’s why every runner needs to have Anatomy, Stretching & Training for Marathoners. In this comprehensive workout guide for marathon runners, Striano and Purcell create a detailed exercise program devised to strengthen and stretch the major muscle groups used in running and jogging, including:

• Warm-up and cool-down stretches
• Stretches that target both the primary and secondary muscle groups
• Step-by-step photos
• How to get started, what to wear, and what running surfaces are best
• How to identify, prevent, and treat common running injuries
• And much more!

Alongside each exercise you will find remarkable, true-to-life anatomical illustrations showing which muscles of the body are targeted. A handy guide lets you know the exercise’s benefits and cautions, along with tips on perfecting your form. Find out how to get started; what to wear and what running surfaces are best; and how to identify, prevent, and treat common running injuries. With a series of sample workouts that show you how to devise a training program to suit your unique goals, Anatomy, Stretching & Training for Marathoners is the ultimate reference for anyone who wants to get the most from their running regimen.

Product Details

ISBN-13: 9781628736366
Publisher: Skyhorse
Publication date: 03/04/2014
Series: Anatomy, Stretching & Training
Pages: 160
Product dimensions: 5.90(w) x 8.90(h) x 0.40(d)

About the Author

Dr. Philip Striano is the owner of Hudson Rivertown’s Chiropractic Health Care in Dobbs Ferry, New York. He is a certified chiropractic sports physician and a sports injury, exercise, and strength and conditioning specialist. He received his doctor of chiropractic degree from New York Chiropractic College.

Lisa Purcell is a New York City book designer, editor, and writer, and a graduate of Princeton University.

Table of Contents

Introduction: Why Run a Marathon? 9

Running Basics 10

Where to Run 14

Marathon Training Primer 16

Common Runners' Injuries 18

Full-Body Anatomy 26

Runners' Stretches 29

Standing Quads Stretch 30

Sprinter's Stretch 32

Forward Lunge 34

Straight-Leg Lunge 36

Wide-Legged Forward Bend 38

Bilateral Seated Forward Bend 40

Unilateral Seated Forward Bend 42

Knee-to-Chest Hug 44

Supine Figure 4 46

Side-Lying Knee Bend 48

Side-Lying Rib Stretch 50

Heel-Drop/Toe-up Stretch 52

Calf Stretch 54

Iliotibial Band Stretch 56

Cobra Stretch 58

Unilateral Leg Raise 60

Spinal Rotation Stretch 62

Hip/Iliotibial Band Stretch 64

Forward Lunge with Twist 66

Resistance Band Exercises & Stretches 69

Tendon Stretch 70

Ankle Stretches 71

Rotation Extension 72

Hip Abduction & Adduction 73

Side Steps 74

Crossover Steps 75

Hip Extension 76

Hip Flexion 77

Training Your Primary Muscles 79

Knee Squat 80

Lateral Low Lunge 82

Step-Down 84

Yoga Lunge 86

Dumbbell Deadlift 88

Resistance Band Lunge 90

Dumbbell Lunge 92

Wall Sit 94

Swiss Ball Wall Squats 96

Swiss Ball Loop Extension 98

Plank Leg Extension 100

Power Squat 102

Training Your Secondary Muscles 105

Unilateral Leg Circles 106

Quadruped Leg Lift 108

Swimming 110

Biceps Curl 112

Swiss Ball Shoulder Press 114

Triceps Extension 115

Lateral Shoulder Raise 116

Frontal Raise and Row 118

Push-Up 120

Basic Crunch 122

Crossover Crunch 124

Abdominal Kick 126

Standing Knee Crunch 128

Iliotibial Band Release 130

Swiss Ball Push-Up 132

Swiss Bail Walkout 134

Swiss Ball Extension 136

Backward Ball Stretch 138

Front Plank Extension 140

Roller Bridge with Leg Lift 142

Three-Legged Dog 144

Training Workouts 147

Beginner Stretching Routine 148

Intermediate Stretching Routine 149

Advanced Stretching Routine 150

Beginner Strengthening Workout 151

Intermediate Strengthening Workout 152

Advanced Strengthening Workout 153

Core Focus For Runners 154

Runners' Full-Body Workout 155

Glossary 156

Credits 160

About the Authors 160

From the B&N Reads Blog

Customer Reviews