The Secret Of Running

The Secret Of Running

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Overview

The Secret Of Running by Ron van Megen, Hans van Dijk

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How much power does your human engine have? How much power do you need for running in different conditions? How can you optimize your training and racing performance? How can you use power meters to improve your results? What are the ultimate limits of human performance? The Secret of Running answers all of these questions. All factors determining the performance in running (from 800meter race to marathon) are explained step by step: training, nutrition, body weight, running form, wind, hills, temperature, running gear, power meters and much more. Written in a crystal-clear and lively style, this book is a wealth of information for every ambitious runner. This title also contains brand new insights on how the balance of the power of your human engine and the power requirement for running in different conditions determines your performance. It shows how power meters can be used to optimize your training, running economy and race result. This book is lavishly illustrated and packed with useful data. Being already a bestseller in the Netherlands and Belgium, The Secret of Running can be considered the ultimate textbook for all serious runners and their coaches

Product Details

ISBN-13: 9781782551096
Publisher: Meyer & Meyer Sport
Publication date: 05/01/2017
Pages: 400
Sales rank: 1,217,751
Product dimensions: 7.60(w) x 9.40(h) x 1.20(d)

About the Author

Hans van Dijk is a lifelong runner and scientist. After retiring from his professorship at Delft University of Technology, he has been studying the laws of running and cycling, developing new concepts and models and writing books and columns on running, cycling and other endurance sports. He has developed the running and cycling calculators, enabling the readers to analyze and calculate their own performances.

Ron van Megen is a lifelong runner, engineer and managing director. He is keen on quantifying his results and on using all new technologies, including power meters. He has taken many of the photographs in the book.

Table of Contents

Why Did We Write This Book? 8

Part I The Basics of Running 16

1 Running is Good for You! 18

2 Running is Fun! 22

3 Sports Physiology 26

4 Training Principles 32

5 Training Plans 36

6 Sports Nutrition 42

Part II The Physics of Running 46

7 Energy 48

8 Power 52

9 Power Requirements for Sports I 56

10 Power Requirements for Sports II 62

11 The Running Model 68

12 The Energy Cost of Running a Flat Course 76

13 The Energy Cost of the Air Resistance 80

14 The Energy Cost of Hills 86

15 The Running Model and the Standard Conditions 92

Part III The Power of the Human Engine 96

16 The Power-Time Relationship 98

17 The Limits of Human Power 106

18 The VO2 max 114

19 The FTP 118

20 The Relationship Between FP and VO2 max 122

Part IV How Fast Can You Run? 126

21 The Impact of Your FTP 128

22 The World Records of Men and Women 136

23 The Impact of Your Age 142

24 The World Records of the Masters 146

25 The Performance of the Ladies 150

26 The Performance Index 156

27 The Impact of Your Body Weight 160

28 BMI, Body Fat Percentage and Racing Weight 164

29 How to Lose Body Fat and Cain Fitness 170

30 The Impact of Training 176

31 How Fast Should You Run in Training? 180

32 The Impact of Your Heart Rate 184

33 The Relationship Between HR and Pace 190

34 How to Train and Race With Heart Rate Meters 196

35 How Useful Is the Software of Your Running Watch? 204

36 The Impact of Your Running Economy(RE) 208

37 Running Dynamics I: Running Style 212

38 Running Dynamic II: Stride Length and Cadence 220

39 Running Dynamics III: Running Economy 228

40 The Impact of Your Fatigue Resistance 236

41 The Impact of Altitude Training 240

42 The Impact of the Running Surface 244

43 The Impact of Race Shoes 248

44 The Impact of (No) Air Resistance 254

45 How Fast Could Usain Bolt Run the 100 Meter in Mexico? 264

46 The Impact of Pacemakers and Running in a Pack 270

47 The Impact of the Wind 276

48 The Impact of Hills 282

49 The Impact of Altitude 288

50 How Fast Could You Run the Climb to the Alpe d'Huez? 294

51 Which Is the Tougher Run: Up Alpe d'Huez or Battling Wind Force 7? 300

52 The Impact of Pace and Race Strategy 304

53 The Impact of Temperature 310

54 The Dangers of the Heat 315

55 The Foster Collapse: Crawling to the Finish 326

56 The Impact of the Rain, the Wind and the Cold 330

57 The Marathon I: Hitting the Wall 334

58 The Marathon II: The Impact of Carbo-Loading 340

59 The Marathon III: The Impact of Sports Drinks 344

60 The Marathon IV: Tips and Tricks 348

61 How Fast Could You Cycle, Ice Skate and Climb Stairs? 354

62 The Maximum Power of Sprinters and Distance Runners 360

Part V Running With Power Meters 366

63 Power Meters: The Game Changer in Running! 368

64 How Good and How Reliable Are Power Meters? 374

65 Measuring and Improving Your Running Economy! 386

66 Determine Your FTP and Your Training Zones 396

67 Why Should You Train With Power Meters? 400

68 Why Should You Race With Power Meters? 406

69 Tips and Tricks for Using Power Meters 410

70 Laboratory Testing 414

Part VI The Myths of Running 420

71 The Sub Two-Hour Marathon? 422

72 Nutrition., Supplements and Beet Juice 428

73 Avoid a Vitamin D Deficiency! 434

74 Don't Take Too Many Pills! 440

75 Jack Daniels' Running Formula 444

76 Prehistoric Man Was a Distance Runner! 450

77 Why Are Splinters Also Good Jumpers? 452

78 The Amazing Ed Whitlock 458

79 Haile Gebrselassie: The Greatest Runner in History 462

References 470

Credits 476

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