
The Runner's Bible
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Content
- Intro
- Other Books by This Author
- Title Page
- Copyright
- Contents
- 1 Why Run?
- Why people run.
- The benefits running provides.
- The different approaches to running success.
- 2 How to Start a Running Program
- Preparing to take the first steps.
- Determining your goals.
- Your first month of running.
- A graduated training schedule.
- 3 How You'll Change As a Runner
- Weight loss.
- Body consciousness.
- Muscular development.
- The perfect 10.
- Daily habits.
- Friends.
- Enemies.
- Food.
- Sex.
- "Negative addiction."
- 4 How to Select the Right Gear and Equipment
- What you need.
- Running-shoe considerations.
- The latest in running-shoe technology.
- Clothing.
- Running gadgets and high-tech equipment.
- 5 How to Develop Strength and Flexibility
- Flexibility through stretching.
- Do's and don'ts of proper stretching.
- Developing a stretching program.
- Strength through weight training.
- Types of weight training.
- Swimming.
- 6 Injuries, and What to Do About Them
- Why runners get injured.
- Injury prevention.
- When injury strikes.
- Treatment of injury.
- Staying fit while injured.
- 7 How to Cope with the Elements and Other Unpredictable Foes
- The heat.
- Warm-weather precautions.
- The cold.
- Surviving the winter.
- Hills.
- Running in the dark.
- Coping with traffic.
- Dealing with dogs.
- 8 Eat and Run: A Skeptic's Dilemma
- Nutrition as an element of training.
- How running will affect eating habits.
- Should you load up on carbohydrates? and other dietary issues.
- 9 How to Prepare for Racing
- Planning for competition.
- How to find a suitable race.
- Determining your goals.
- Before the race.
- Race strategy.
- Race recovery.
- Evaluating your performance.
- Training for future competition.
- Race pace chart.
- 10 How to Prepare For Your First Marathon
- Making the commitment.
- Choosing a race.
- Prerace preparation.
- Special nutritional considerations.
- How to run a marathon.
- The wall.
- The finish.
- Recovery.
- Your next marathon.
- Marathon training chart.
- 11 Special Running Considerations
- Children.
- Senior citizens.
- Women.
- 12 A Program for the Advanced Runner
- How the advanced runner should train
- Afterword
- Appendix I A Sampling of Leading American Road Races
- Appendix II For Further Reading
- About the Author
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