The complete running & marathon book

• Publisher: Dorling Kindersley
• Year: 2014. 2014
• Tongue: English
• Leaves: 194
• Edition: First American edition
• Category: Library

✦ Synopsis

Includes tips that can help you to gain a vital competitive edge, from goal-setting and motivation to running psychology and race tactics. This book helps you assess and develop your technique under clear no-nonsense guidance with detailed visuals to help you understand what your body is going through.

✦ Table of Contents

Content: Why should I run? --
The running lab. The body ; The muscles ; The heart and lungs ; The core ; The hips ; The knee ; The ankle and foot ; The running cycle ; An economic cycle ; The efficient runner ; Assessing your running style ; Assessing your running fitness --
Get ready to run. Your running goals ; Choosing your shoes ; What to wear ; Nutrition --
the essentials ; Fueling your training ; Hydration for runners ; Warming up and cooling down ; Pre- and post-run stretching ; Warm-up exercises ; Cool-down exercises ; Technique drills --
Plan your training. Good training principles ; Vary your running ; Cross-training ; How to avoid overtraining ; Planning your training ; If you are a beginner ; Advancing your training ; Keeping a training log ; Foundation program ; 5k program (3.1 miles) ; 10k program (6.2 miles) ; Half-marathon program ; Marathon program ; Strength and endurance ; Increasing your speed ; Post-race programs --
Build your strength. Core training ; Resistance training --
The race. Taper your training ; Get into the mind zone ; Fuel your performance ; Boost your fluid levels ; Tactics for the race day ; After the big race --
Essential maintenance. Avoiding injury ; Look after your feet ; Foam roller exercises ; Common complaints; Runners' injuries.
Abstract: Includes tips that can help you to gain a vital competitive edge, from goal-setting and motivation to running psychology and race tactics. This book helps you assess and develop your technique under clear no-nonsense guidance with detailed visuals to help you understand what your body is going through