eBook The Complete Running and Marathon Book, 1st Edition

  • Published By:
  • ISBN-10: 1465425179
  • ISBN-13: 9781465425171
  • DDC: 796.42
  • Grade Level Range: 12th Grade +
  • 192 Pages | eBook
  • Original Copyright 2014 | Published/Released June 2014
  • This publication's content originally published in print form: 2014
  • Price:  Sign in for price

About

Overview

For anyone interested in running - from beginners to those looking to improve their techniques or preparing for their first marathon - The Complete Running and Marathon Book includes a comprehensive range of programs for all aspects of training. Ideal for runners, personal trainers, coaches, and students, The Complete Running and Marathon Book features detailed anatomical artworks, user friendly step-by-step sequences, advice on optimum techniques and injury prevention, as well as guidance on running psychology.

Table of Contents

Front Cover.
Half Title Page.
Title Page.
Copyright Page.
Contents.
About this Book.
Introduction.
1: The Running Lab.
2: The Body.
3: The Muscles.
4: The Heart and Lungs.
5: The Core.
6: The Hip.
7: The Knee.
8: The Ankle and Foot.
9: The Running Cycle.
10: An Economic Cycle.
11: The Efficient Runner.
12: Assessing your Running Style.
13: Assessing your Running Fitness.
14: Get Ready to Run.
15: Your Running Goals.
16: Choosing your Shoes.
17: What to Wear.
18: Nutrition-The Essentials.
19: Fueling your Training.
20: Hydration for Runners.
21: Warming Up and Cooling Down.
22: Pre- and Post-Run Stretching.
23: 01/ Toe Walk.
24: 02/ Heel Walk.
25: 03/ Inchworm Walk.
26: 04/ Spiderman.
27: 05/ Scorpion Stretch.
28: 06/ Hip Walk.
29: 07/ Superman.
30: 08/ Straight Knee Walk.
31: 09/ Seated Spiral Twist.
32: 10/ Side-Lying Rotation.
33: 11/ Hip Flexor Stretch.
34: 12/ Downward Dog.
35: 13/ Hamstring Stretch.
36: 14/ Adductor Stretch.
37: 15/ Brettzel 1.
38: 16/ Brettzel 2.
39: 01/ Ankling.
40: 02/ Ankle Springs.
41: 03/ Ankle Springs Variation.
42: 04/ A-Walk.
43: 05/ B-Walk.
44: 06/ Bounding.
45: 07/ Stride Outs.
46: Plan your Training.
47: Good Training Principles.
48: Vary your Running.
49: The Benefits of Cross-Training.
50: How to Avoid Overtraining.
51: Planning your Training.
52: If you are a Beginner.
53: Advancing your Training.
54: Keeping a Training Log.
55: Foundation Program.
56: 5K Program.
57: 10K Program.
58: Half-Marathon Program.
59: Marathon Program.
60: Strength and Endurance.
61: Increasing your Speed.
62: Post-Race Programs.
63: Build your Strength.
64: Core Training.
65: 01/ Lower Body Roll.
66: 02/ Bird Dog.
67: 03/ Dead Bug.
68: 04/ Glute Bridge.
69: 05/ Single Leg Glute Bridge.
70: 06/ Barbell Glute Bridge.
71: 07/ Sprinter Crunch.
72: 08/ Stability Ball Crunch.
73: 09/ Stability Ball Crunch with Medicine Ball.
74: 10/ GHD Back Extension.
75: 11/ Reverse Back Extension.
76: 12/ Stability Ball.
77: 13/ Stability Ball Rotation.
78: 14/ Medicine Ball Slam.
79: 15/ Half-Kneeling Chop.
80: 16/ Half-Kneeling Lift.
81: 17/ Stick Crunch.
82: Resistance Training.
83: 1/ Back Squat.
84: 02/ Single Leg Squat.
85: 03/ Walking Lunge with Dumbbells.
86: 04/ Overhead Walking Lunge with Dumbbells.
87: 05/ Walking Lunge with Rotation (Medicine Ball).
88: 06/ Barbell Deadlift.
89: 07/ Single Leg Deadlift.
90: 08/ Calf Raise.
91: 09/ Calf Raise with Dumbbells.
92: 10/ Eccentric Calf Raise.
93: 11/ Toe Raise.
94: 12/ Push-Up (Feet).
95: 13/ Push-Up (Knees) Variation.
96: 14/ Bosu Push-Up Variation.
97: 15/ Single Leg Push-Up Variation.
98: 16/ Single Arm Push-Up Variation.
99: 17/ Kettlebell Deadlift.
100: 18/ Kettlebell Swing.
101: 19/ Suspended Row (Standing).
102: 20/ Single Arm Suspended Row with Rotation.
103: 24/ Hang Power Clean.
104: The Race.
105: Taper your Training.
106: Get Into the Mind Zone.
107: Fuel your Performance.
108: Boost your Fluid Levels.
109: Tactics for the Race Day.
110: After the Big Race.
111: Essential Maintenance.
112: Avoiding Injury.
113: Look After your Feet.
114: Foam Roller Exercises.
115: Neck and Upper Trapezius Muscles.
116: Thoracic Spine.
117: Lumbar Spine.
118: Gluteal and Piriformis Muscles.
119: TFL Muscle and ITB Band.
120: Hamstring Muscles.
121: Quadriceps Muscles.
122: Gastrocnemius and Soleus Muscles.
123: Tibialis Anterior and Peroneal Muscles.
124: Plantar Fascia Band.
125: Common Complaints.
126: Runners' Injuries.
Fitness Charts.
Glossary.
Index.
Acknowledgments.