Running
From Middle Distance to Marathon
1st Edition
Published on 1. September 2009
192 pages
978-1-4081-3208-1 (ISBN)
Description
Elite Performance: Running is the second in a new series of Elite Performance titles aimed at aspiring recreational athletes who typically train and compete at club level and above.
The increased use of lab-based sports testing in recent years has considerably raised awareness of the impact of sports science on training and performance, and many coaches, trainers and athletes are looking for more information and guidance on how to apply this knowledge to their own training. This approach is at the heart of the Elite Performance: Running, which includes structuring a training programme, how and when to use different levels of training, the importance of rest and recovery, goal-setting, physiological assessment, principles of heart rate training, and detailed sections on injury prevention/treatment and nutrition. There is also a section on race day preparations and planning.
With a practical full-colour design and packed with stunning colour photography, Elite Performance: Running is an indispensable companion for the middle- and long-distance runner, giving them all the information and tools to gain a competitive edge and stay fit.
The increased use of lab-based sports testing in recent years has considerably raised awareness of the impact of sports science on training and performance, and many coaches, trainers and athletes are looking for more information and guidance on how to apply this knowledge to their own training. This approach is at the heart of the Elite Performance: Running, which includes structuring a training programme, how and when to use different levels of training, the importance of rest and recovery, goal-setting, physiological assessment, principles of heart rate training, and detailed sections on injury prevention/treatment and nutrition. There is also a section on race day preparations and planning.
With a practical full-colour design and packed with stunning colour photography, Elite Performance: Running is an indispensable companion for the middle- and long-distance runner, giving them all the information and tools to gain a competitive edge and stay fit.
More details
Series
Edition
1. Auflage
Language
English
Place of publication
London
United Kingdom
Publishing group
Bloomsbury Publishing PLC
Illustrations
Full-colour photography
ISBN-13
978-1-4081-3208-1 (9781408132081)
Copyright in bibliographic data and cover images is held by Nielsen Book Services Limited or by the publishers or by their respective licensors: all rights reserved.
Schweitzer Classification
Other editions
Additional editions
Book
09/2009
A & C Black Publishers Ltd
€44.75
Article exhausted; check different version
Persons
Dr Garry Palmer is a leading sports scientist, and has performance-managed athletes across a range of sports at World Championship and Olympic level. He has also worked as a sports physiologist with two Premier League football clubs.
Alex Reid has worked with Premiership football clubs for many years as head strength and conditioning coach for the first teams. She is also a consultant exercise scientist for the Football Association, and has worked with a number of international athletes from other sports including tennis, karate, basketball, golf and hockey.
Content
- Cover
- Contents
- Acknowledgements
- Foreword
- Foreword
- Preface
- PART ONE: PHYSIOLOGY AND TRAINING
- 1 Physiology of running
- Oxygen is the key
- Circulatory changes
- Energy production
- VO[sub(2)]max: a determinant of performance
- It's not just about oxygen
- 2 Principles of training
- So, you want to go faster?
- The building blocks of training
- Choosing your event
- Determinants of performance
- The five key elements of training
- The overload principle
- Basic periodisation
- Training with heart rate
- Risks of exercising
- Self-administered treadmill test
- Field testing
- The benefits of physiological testing
- What the numbers mean
- The training zones
- Training effectively
- PART TWO: INJURY PREVENTION
- 3 Flexibility and stretching: concepts and rationale
- The benefits of stretching
- Static stretching
- Dynamic flexibility
- PNF technique
- Myofascial release
- Factors limiting flexibility
- Stretching plan: practical application
- 4 Over-training, injury prevention and performance
- Evaluation of progress
- Over-training: immune system response to exercise
- How to avoid over-training
- Symptoms of over-training
- Using resting heart rate to identify over-training
- 5 Running injuries
- Screening
- Common running injuries
- Foot care
- PRICE
- Ice or heat?
- Rehabilitation of your injury: practical guidelines
- Core function
- 6 Rest and recovery
- Recovery techniques
- Rest days
- Application of recovery principles
- PART THREE: TRAINING DRILLS AND PROGRAMMES
- 7 Functional drills and sessions
- Running drills, speed and agility
- Strength training
- Strength training: research for runners
- Exercise selection
- Plyometrics, resisted running and hill training
- 8 Training programme design
- Putting it all into practice: exercise prescription
- Building your training programme
- Adapting the training programmes for other distances
- PART FOUR: NUTRITION
- 9 General nutrition
- Basic dietary needs
- Water balance
- Resting dietary composition
- Normal, 'healthy' diet
- 10 Fuel for sport
- Energy efficiency
- Effect of diet
- Repeated-days training
- Protein burning
- The importance of hydration
- 11 Optimal nutrition for exercise
- Nutrition for recovery
- Nutrition prior to training
- Nutrition during training
- Nutrition for training camps
- Race-day nutrition
- Putting it all into practice
- 12 Nutritional targets
- Assessing your needs
- Assessing body composition
- Keeping a diet diary
- Calculating your needs
- Weight loss: a balancing act
- Energy balance
- PART FIVE: RACE DAY
- 13 Putting it all together
- What to take with you
- The day before
- Race-day nutrition strategies
- Race tactics
- It's all in the mind . . .
- It's all over: how to recover
- Useful websites
- References
- Index
- A
- B
- C
- D
- E
- F
- G
- H
- I
- K
- M
- N
- O
- P
- R
- S
- T
- U
- W
- Z
