Table of Contents
About this Book 006
Introduction: Why Should I Run? 007
The Running Lab 008
The Body 010
The Muscles 012
The Heart and Lungs 014
The Core 016
The Hips 020
The Knee 024
The Ankle and Foot 026
The Running Cycle 030
An Economic Cycle 032
The Efficient Runner 034
Assessing Your Running Style 036
Assessing Your Running Fitness 038
Get Ready to Run 042
Your Running Goals 044
Choosing Your Shoes 046
What to Wear 048
Nutrition-the Essentials 050
Fueling Your Training 052
Hydration for Runners 054
Warming Up and Cooling Down 056
Pre- and Post-Run Stretching 058
Warm-Up Exercises:
Toe Walk 060
Heel Walk 060
Inch Worm Walk 061
Spiderman 061
Scorpion Stretch 062
Hip Walk 062
Superman 063
Straight Knee Walk 063
Cool-Down Exercises:
Seated Spiral Twist 064
Side-Lying Rotation 064
Hip Flexor Stretch 065
Downward Dog 065
Hamstring Stretch 066
Adductor Stretch 066
Brettzel 1 067
Brettzel 2 067
Technique Drills:
Ankling 068
Ankle Springs 069
A-Walk 070
B-Walk 071
Bounding 072
Stride-Outs 073
Plan Your Training 74
Good Training Principles 076
Vary Your Running 078
Cross-Training 082
How to Avoid Overtraining 084
Planning Your Training 086
If You are a Beginner 088
Advancing Your Training 090
Keeping a Training Log 092
Foundation Program 094
5K Program (3.1 Miles) 096
10K Program (6.2 Miles) 098
Half-Marathon Program 100
Marathon Program 102
Strength and Endurance 104
Increasing Your Speed 106
Post-Race Programs 108
Build Your Strength 110
Core Training 112
Lower Body Roll 114
Bird Dog 115
Dead Bug 115
Glute Bridge 116
Single-Leg Glute Bridge 117
Barbell Glute Bridge 117
Sprinter Crunch 118
Stability Ball Crunch 119
Stability Ball Crunch With Medicine Ball 119
GHD Back Extension 120
Reverse Back Extension 121
Stability Ball Clute Extension 121
Stability Ball Rotation 122
Medicine Ball Slam 123
Half-Kneeling Chop 124
Half-Kneeling Lift 125
Stick Crunch 126
Resistance Training 128
Back Squat 130
Single Leg Squat 131
Walking Lunge with Dumbbells 132
Overhead Walking Lunge 133
With Dumbbells
Walking Lunge with Rotation 133
Barbell Deadlift 134
Single-Leg Deadlift 135
Calf Raise 136
Calf Raise with Dumbbells 136
Eccentric Calf Raise 137
Toe Raise 137
Push-Up (Feet) 138
Push-Up (Knees) Variation 139
Bosu Push-Up Variation 139
Single-Leg Push-Up Variation 139
Single-Arm Push-Up Variation 139
Kettlebell Deadlift 140
Kettlebell Swing 140
Suspended Row (Standing) 141
Single-Arm Suspended Row With Rotation 141
Hang Power Clean 142
The Race 144
Taper Your Training 146
Get Into the Mind Zone 148
Fuel Your Performance 150
Boost Your Fluid Levels 152
Tactics for the Race Day 154
After the Big Race 156
Essential Maintenance 158
Avoiding Injury 160
Look After Your Feet 162
Foam Roller Exercises 164
Neck and Upper Trapezius Muscles 165
Thoracic Spine 165
Lumbar Spine 166
Gluteal and Piriformis Muscles 166
TFL Muscle and ITB Band 167
Hamstring Muscles 167
Quadriceps Muscles 168
Gastrocnemius and Soleus Muscles 168
Tibialis Anterior and Peroneal Muscles 169
Plantar Fascia Band 169
Common Complaints 170
Runners' Injuries 172
Fitness Charts 184
Glossary 186
Index 188
Acknowledgments 192
