The Complete Idiot's Guide to Running Injury-Free: Hit the Road Without the Road Hitting You Back

by Bob Schaller, Damon Martin

Overview

No pain, maximum gain. 

More than half of all runners in the U..are sidelined at least once a year because of an injury. Many others run through the pain that starts to surface as they age—the result of years of bad posture, joint and muscle stiffness, and poor running mechanics. This guide provides readers with a holistic approach to preventing injuries and getting rid of nagging pains. In it, readers learn how to increase flexibility, calibrate muscle strength, pick the right shoes, break bad habits, and more—all while improving distance and efficiency.

Product Details

ISBN-13:	9781440636455
Publisher:	DK
Publication date:	03/04/2008
Series:	COMPLETE IDIOT'S GUIDE Series
Sold by:	Penguin Group
Format:	eBook
Pages:	288
File size:	2 MB

About the Author

Damon Martin coaches the women’s and men’s track and cross-country teams at Adams State College in Colorado, and has won 17 NCAA National Championships. He has developed and coached 568 All-Americans. In 2006 Martin was named North-Central Region Coach of the Year for Men’s Cross Country and Rocky Mountain Athletic Conference Women’s Coach of the Year.

Bob Schaller is a former sportswriter and author of more than 40 sports-related books, including Never Stop Pushing, the bestselling autobiography of Olympic wrestler Rulon Gardner; The Complete Idiot’s Guide to Running Injury-Free, coauthored with Damon Martin; and The Olympic Dream and Spirit.

Table of Contents

Run for Your Life     1
Bodyworks: The Biomechanical Man     3
Be Your Own Best Mechanic     4
The Upper Body     4
Head and Neck Position     4
Shoulders     5
Arms, Wrists, and Hands     5
Chest     6
The Lower Body     6
Hips and Butt     6
Legs     7
Ankles, Feet, and Toes     7
Finding Your Form     8
A Few Basic Drills     9
Injury-Free: A Holistic Approach     II
Off and Running     12
Running as Part of Your Health Plan     12
Why Holistic Is Important     13
Get Better Faster, Smarter     14
Running Is Health Care     15
How Running Ties It All Together     15
A Grave Reminder     17
Setting Goals and Planning Your Training     19
It All Starts with a Good Base     20
Periodization: A Long Word for Breaking Down Goals     21
The Great Pyramid     22
Getting Started the Right Way     22
Break It Down to Basics     24
Overload, But in a Good Way     25
Recovery, Restoration, andAdaptation     27
Shhh! Listen to Your Body     28
Applying Cycles, Setting Goals     29
Two Steps Forward and One (Slight) Step Back     29
Watch Your Density     32
Applying the Long-Term Plan     32
Starting at the End     33
Here's How You'll Run It     34
The "Write" Way to Train Smart     35
Volume or Base Training Period     35
Specific Training     38
Competitive Phase     38
Peaking Phase     39
Intensity, Volume, and Their Relationship     39
The Law of Reversibility     41
The Law of Specificity     42
Increasing Your Running Energy     45
What Drives Your Engine?     46
Building Your Base     47
It's All About Heart (Rate)     48
VO2 Max-It Means Better, Longer, Faster Running     49
The Power of a Big Heart     50
It All Starts with a Good Base     51
Slow Twitch and Fast Twitch: The Long and Short of It     51
Cells Incarcerate Energy     52
A Shift in Running Theory     53
Cranking It Up a Gear, but Not into Overdrive     54
Fartlek: It's Not What It Sounds Like     56
Beware of Overtraining     56
High Intensity: A Quick Route to Injuries     57
Finding Your Stride     59
Nutrition and Body Weight     61
Making Smart Eating Choices     62
What to Eat, What Not to Eat     62
How Much Is Enough?     63
High-Octane Fuels     65
More Fuel for the Fire     66
Snack Time     68
Drink, Drink-and Then Drink Some More     68
Supplementation     68
Eat More (Often), Lose More (Weight)     69
Intake: Timing Is Everything     69
When Should You Take Supplements?     70
What Supplements Should You Take?     71
Finding Your Healthy Body Weight     72
What's Right for Me?     73
Your Ideal Weight     73
Maintaining and Losing Weight the Right Way     74
Effects of Weight Gain     76
Performing Successfully at All Weights     76
Running as a Weight-Loss Tool     77
Warming Up and Cooling Down     79
Making Time for Warming and Cooling     80
Joints: Chiefs of Movement Staff     80
Even the Best Plan Might Need Adapting     81
What the Warm-Up Is ... and Isn't     82
Better Warm-Up Equals Better Results     83
Steps to a Proper Warm-Up     83
The Cooldown     84
The Mechanics of a Proper Cooldown     85
Ice: The Really Cool Option     85
Contrast Showers     86
Stretching ... the Truth     89
Static Stretching     90
Dynamic Stretching     90
Ballistic Stretching     91
Active Stretching     91
Passive Stretching     91
When and How to Stretch     91
Upper Body     93
Shoulder and Arm Stretch     93
Upper Back Stretch     94
Shoulder/Upper Back Stretch     94
Neck Stretch     94
Arm Stretch Against Wall     95
Arm Circles     96
Chest Stretch     96
Bicep Stretch     97
Triceps Stretch     97
Cross Shoulder Stretch     98
Full-Body Stretch     99
Middle Body     99
Groin Stretch     100
Glutes Against the Wall     100
Abdominal Z Stretch     101
Waist Stretch     101
Cat/Middle Back Stretch     103
Reverse Cat/Middle Back Stretch     103
Hip Flexor Stretch     103
Lower Back Stretch     104
Back Relaxation-Child Position     105
Lower Body     105
Lunge     105
Bent-Leg Hamstring Stretch     106
Hamstring Rope/Belt Stretch     108
Hamstring/Bench Stretch     108
Hamstring Stretch for the Mid-Rear Thigh     108
Iliotibial (IT) Band Stretch     109
Quadriceps Stretch     109
Upper Calf Stretch     110
Lower Calf Stretch     110
Foot/Ankle Stretch     110
Plantar Fascia Stretch     111
Your Strength Program     113
Do It, but Don't Overdo It     114
Dividing the Program into Phases     114
Be Smart About Your Workout     115
Healthy Strength Training: How It Adds Up     117
Different Approaches to Strength and Power     118
Beware the Overload     119
Making Your Own Program     120
Exercises for Strength     121
Front Leg Raise     121
Side Straight-Leg Raise      121
Straight-Leg Raise     121
Wall Strength     122
Stomach Straight-Leg Raises     122
Superman Exercise     123
Arm Curls     123
Dips     124
Squats     124
Calf Raises     124
Working with Your Body Weight     125
R & R: Two Important Letters     127
No Rest Equals No Recovery and No Improvement     128
The Bad Effects of No Sleep     128
Polypeptides-Follow the Z's to Complete Recovery     130
REM: It's How You Spell Sleep     130
The Keys to Getting Enough Sleep     130
Overtraining to the Point of Sleeplessness     132
The Coin's Other Side: Relaxation     132
Visualization Helps You See Success     134
Internal Relaxation     134
Progressive Muscle Relaxation     134
Time Off Whether You Need It or Not     136
Running and Dressing Defensively     139
If (and Only If) the Shoe Fits     141
Shoes: The Most Important Purchase     142
Anatomy of the Shoe     143
Your Golden Arches-Treat Them as Such     145
Normal Arch     145
Flat/Low Arch     146
High Arch     147
Selecting What's Right for You     148
How Will You Use the Shoe?     149
The Ultimate Feat: Shoe Shopping     149
The Point of No Return(s)     151
Shoe Care     151
Apparel and Equipment     153
Not Just Off the Rack     153
Underwear     154
Sports Bras     154
Running Socks     155
Insoles Keep You in Step     155
Dress for (Running) Success     156
Success in Layers     156
Give Yourself a Hand (Cover)     157
Sunglasses     158
Caps and Hats     160
Reflective Apparel     160
Treadmill Training     160
Jogging Strollers     161
Accessories     162
Watch My Time     162
Plug In to Stay Tuned In-to Your Body     163
Portable Entertainment and Headphones     164
Key Storage     164
Hydration Packs     164
Weather and Where You Run     167
Cementing the Truth     168
Asphalt     168
Treadmill     168
Tracks      169
Sand: When Running's a Real Beach     170
Sling Blades of Grass     170
Hitting the Dusty Trail-Which Might Hit You Back     171
Weather or Naught: Bad-Weather Training     172
Cold-Weather Training: Running in Layers     172
Always Be Visible     173
Wearing the Right Attire     173
Get Outside and Go     174
Feeling Hot, Hot, Hot: Heat-Related Safety     174
The Right Clothes     175
If You Don't Beat the Heat, It Will Beat You     176
Dealing with Inclement Weather     178
Blown Away     178
Danger on the Run     181
Road-Rage Running     182
The Night Doesn't Belong to Runners     183
Two's Company     184
When Animals Attack     185
Bear Country Safari     186
Mountain Lions     187
Coyotes     187
Snakes     188
Listen When Your Body Talks     189
The Book on Running Injuries     191
When Pain Stops Gains     192
Overuse Injuries     192
Acute Injuries     193
Anemia     193
Exercise-Induced Asthma     194
The Sprain of Pain: Ankles     194
Achilles Tendonitis     195
Arthritis and Running     197
Back Pain     197
Sciatica     199
Neck Pain     200
Hip Flexor Pain     200
Side Stitch     201
Agony of "De Feet"     201
Black Toenail     202
Hammer Toe and Claw Toe     202
Ingrown Toenail     203
Plantar Fasciitis     204
Athlete's Foot     206
Blisters     206
Calluses     208
Stone Bruise     208
Skin Conditions     208
Cuts and Scrapes     209
Chafing     210
Frostbite     210
Sunburn     211
Windburn     211
Dehydration and Heat Exhaustion     212
Legs, Knees, Hips     213
Runner's Knee     213
Leg Cramps     214
Quad Tightness     214
Shin Splints     215
Compartment Syndrome     215
IT Band     216
Muscle Matters     218
Muscle Imbalances      218
Muscle Pulls and Strains     219
Muscle Soreness and Tears     219
PMS     220
Stress Reaction and Fractures     221
Trocanteric Bursitis     222
Finding the Right Medical Care     223
What's a Running Doctor?     223
Exclusively for Her     225
Athletic Trainers     226
Diet Doctors     226
Don't Underestimate the Power of the Mind     227
A Few Alternative Types of Care     227
Running with Injury and Illness     229
Soreness and Pain     229
Pain: Stage 1     230
Pain: Stage 2     231
Pain: Stage 3     231
Pain: Stage 4     232
Listen to Your Pain     232
Running with Illness     233
Training Your Immune System     233
To Run or Not to Run?     234
Healing on the Go: Cross-Training     236
Giving Your System a Boost     236
Cross-Training Activities to Consider     237
Get Out on the Bike     238
Skiing the Great Indoors     238
Sports You Might Not Think Of     239
How Much Is Enough?      239
Staying Motivated     241
The First Step Is the Most Important     241
The Value Factor     242
Positive Perspective Helps Overcome (and Prevent) Injuries     244
Obsessive Types: Too Much Is Too Much     244
Intrinsic vs. Extrinsic     245
The Human Soul on Fire     247
Appendixes
Glossary     249
Workouts for Runners at All Levels     255
Resource List     257
Index     261