The Everything Running Book
The ultimate guide to injury-free running for fitness and competition
Published on 18. December 2011
304 pages
978-1-4405-3063-0 (ISBN)
Description
Running can help you lose weight, create a healthy body image, and boost your self-esteem. No matter your fitness level, you too can enjoy the benefits of this sport! With this book, you'll gain the knowledge and tools you need to run a 10K, a marathon, or just a lap around the block!
The new edition includes:
Whether you're a beginner or a seasoned veteran, this book has everything you need to maximize your running potential--from start to finish!
The new edition includes:
- Cutting-edge information on hugely influential trends in natural running, including ChiRunning, barefoot running, and cross-training with yoga and meditation
- Information on how to select the right gear and manage your nutrition, including details on new diets favored by endurance athletes
- A dedicated section on running for women, including specific nutritional and physical concerns
Whether you're a beginner or a seasoned veteran, this book has everything you need to maximize your running potential--from start to finish!
More details
Other editions
Additional editions
Art Liberman | Carlo DeVito | Carlo De Vito
The Everything Running Book
From circling the block to completing a marathon, training and techniques to make you a better runner
Book
03/2008
2nd Edition
Everything
€19.00
Article exhausted; check for reprint
Person
An Adams Media author.
Content
- 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
