The Everything Running Book

Name: The Everything Running Book | The ultimate guide to injury-free running for fitness and competition
Brand: Everything
Price: 15.77 EUR
Availability: OnlineOnly

The ultimate guide to injury-free running for fitness and competition

Art Liberman(Autor*in)

Everything (Verlag)

1. Auflage

Erschienen am 18. Dezember 2011

304 Seiten

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978-1-4405-3063-0 (ISBN)

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Beschreibung

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Inhalt

Intro
Title Page
Dedication
Contents
Acknowledgments
The Top 10 Reasons to Run
Introduction
CHAPTER 1: The Reasons for Running
Striving for Physical Fitness
Getting in the Right Mindset
No More Excuses: Time for the New You
Talk to Other Runners
Benefits of Running
You Will Feel Better, Absolutely!
CHAPTER 2: Setting Yourself Up for Success
Finding the Time to Run
Getting Specific about Running Goals
Understand the Effects of Running on Your Body
Choosing and Sticking with a Running Program
Establishing a Foundation
Common Mistakes
CHAPTER 3: The Well-Equipped Runner
Running Shoes
The Inside-Out of a Running Shoe
Wearing and Caring for Your Running Shoes
Adding Orthotics
Running Socks
Additional Support Wear
Other Running Necessities
The Runner's Log
CHAPTER 4: All about Nutrition
The Nutrition Mindset
The Balanced Diet
Eating Right for Running and Racing
Before, During, and After the Run
What Do "Real" Runners Eat?
Popular Diets
Special Considerations for Female Athletes
CHAPTER 5: Time to Get Going!
Starting Out
Learning How to Run
Stretching Fundamentals
The Best Stretches for Runners
Working with a Professional
Beginning Your Running Program
A More Advanced Schedule
CHAPTER 6: The Mechanics of Running
Running Form Mistakes
Style and Mechanics
Breathing
All about Footstrike
It's All about Stride
Arms and Hands
Posture
The Mechanics of Running Hills
CHAPTER 7: Cross-Training: and Weight Training
Cross-Training
Ideal Cross-Training Activities
Weight Training to Enhance Running
Upper Body Versus Lower Body
Practical Weight Training
Upper Body Exercises
Lower Body Exercises
Exercises for Abs and Back
Weight-Training Tips
CHAPTER 8: On the Road to Speed
Adding Speed Work
Quick Guidelines for Speed Work
Hill Repeats
Fartlek, or "Speed Play," Workouts
Striders and Tempo Runs
Interval Workouts
Important Warm-Up and Cool-Down Procedures
Speed-Work Programs Based on Experience
Speed Work for the Experienced Runner
CHAPTER 9: Barefoot Running
What Is Barefoot Running?
Concerns of Safety and Environment
Retraining the Barefoot Way
How It's Done
Injuries and Barefoot Running
Running Barefoot . in Shoes?
CHAPTER 10: ChiRunning
What Is ChiRunning?
The Elements of Chi (Running!)
Making the Adjustments
Alternative Applications
ChiRunning Versus Barefoot Running
CHAPTER 11: Alternative Techniques for Mental and Physical Strength
Pilates
Yoga
Meditation
Reiki
Injury Prevention
Avoiding Injury: The Basics
The Impact (Literally!) of Athletic Shoes
Stretching to Prevent Injuries
The Biomechanics of Foot and Leg Problems
Stance and Swing Phases of Gait
Selecting a Sports Physician
CHAPTER 13: Injuries of the Foot and Ankle
General Injury Guidelines
Achilles Tendonitis
When the Achilles Tendon Ruptures
Ankle Sprains
Anterior Ankle Pain
Athlete's Foot
Plantar Fasciitis and Heel Spurs
Morton's Neuroma Pain
CHAPTER 14: Injuries of the Leg and Other Areas
Anterior Shin Splints
Dry Heaves or Vomiting
Iliotibial Band Syndrome
Medial Shin Splints-Now Called Medial Tibial Stress Syndrome (MTSS)
Runner's Knee
"Shin Splints"
Side Stitches
CHAPTER 15: Ready for Racing: The 5K
5K Basics
The Week Before Your 5K
What to Eat and Drink
Physical Preparation
During the Race
After the Race
Themed Races
CHAPTER 16: Completing a 10K and Half-Marathon
Mileage Buildup for the 10K
Running the 10K
Training for and Running the Half-Marathon
The Long Run
Runners, Take Your Marks, Set, Race!
When the Race Is Over
CHAPTER 17: Are You Ready for the Marathon?
A Brief History of the Marathon
Factors to Consider When Choosing a Marathon to Enter
Getting Down to Business: The Long Run
Marathon Training Schedules
Mentally Training for the Marathon
Mental Strategies
The Week Before the Marathon
CHAPTER 18: The Marathon Experience
Physical Preparation
Packing for an Out-of-Town Marathon
Other Travel Considerations
The Final Hours Before the Marathon
During the Marathon
On the Course
After the Marathon
Life After the Marathon
What's Next: Ultra-Running
Ultra-Running Events
Training for Ultra-Runs
CHAPTER 19: Girls (Women!) Just Want to Have Fun
Comparing Men and Women Runners
Osteoporosis and Menopause
Safety Tips for Women Runners
CHAPTER 20: On the Road All Year
Running in Cold Weather
Running in Hot Weather
Running Indoors
Using the Treadmill
Shopping for a Treadmill
But It's a Vacation!
Planning for Safety
Racing on the Road
APPENDIX A: Finding a Running Club, at Home or Abroad
APPENDIX B: Magazines and Books on Running
APPENDIX C: Running Online
Copyright

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