Running for Fitness

Running for Fitness

by Owen Barder

Paperback

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Product Details

ISBN-13: 9781592281381
Publisher: Rowman & Littlefield Publishers, Inc.
Publication date: 10/01/2003
Pages: 160
Product dimensions: 6.02(w) x 9.00(h) x 0.42(d)

About the Author

OWEN BARDER is an experienced marathon runner and has competed in marathons all around the world. In his spare time he manages the Serpentine Running Club website, which won the Runner's World best all-round British website in 2001.

Table of Contents

Prefacevi
1Why run?1
The evolution of runners1
Fitness2
Health3
Weight loss4
The mental benefits of running5
Conclusion6
2First steps7
Getting started7
Seeking medical advice8
Starting out9
Where to run10
Goals and motivation11
Training logs12
Joining a running club13
Entering races16
A training programme for beginners17
Conclusion19
3Shoes and kit20
What shoes to buy20
Clothing25
Timing and distance measurement30
Other kit31
Conclusion32
4Women runners33
Biomechanical differences33
Running and periods33
Running and pregnancy34
Breastfeeding36
Nutrition for women runners36
Eating disorders37
Personal safety38
Conclusion38
5Older and younger runners39
Young people39
Veteran runners41
Conclusion43
6Food and drink45
The main nutrients45
Calculating your daily calorie requirement49
Vitamins and minerals50
Water51
What is your ideal weight?52
Losing weight54
Conclusion58
7Eating and drinking before, during and after running59
Water and dehydration59
Sports drinks61
Energy for running63
Conclusion67
8Injuries68
Overuse injuries68
Avoiding injury71
Core stability72
Treating minor injuries73
Stretching75
Massage80
Physiotherapy, podiatry and orthotics80
Infections81
Overtraining83
Conclusion84
9Training cookbook: the ingredients85
Track and interval training85
Hills88
Fartlek90
Threshold runs90
Long runs91
Rehearsal runs92
Cross training92
Easy runs and recovery runs94
Rest94
Conclusion95
10Training cookbook: putting it together96
Why it is important to run at different speeds96
Training zones97
Using VO[subscript 2] max98
Training with heart rate information102
Comparing different measures of intensity103
The aerobic and anaerobic thresholds104
Components of the training week105
Training for fitness107
How many miles should I run?107
The length of the long run109
Training phases110
Easy weeks111
Putting it together111
Varying your training over the year113
Conclusion113
11Racing114
Choosing your first race114
General racing tips114
Warming up and warming down116
Predicting race times117
Racing 5km122
Racing 10km122
Racing half marathons123
Conclusion124
Training schedules for 5km, 10km-and half marathon125
12Twenty-six point two miles134
Why run a marathon?134
Training for the marathon135
Quality training138
Rest138
Training programmes for the marathon139
Tapering139
The day before the marathon140
Race day141
After the marathon143
Training schedules for the marathon144
13Further reading147
14Resources149
15References150
Index152

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