Complete Running and Marathon Book

Complete Running and Marathon Book

by DK Publishing


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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.

Product Details

ISBN-13: 9781409337638
Publisher: DK
Publication date: 01/28/2014
Pages: 192
Product dimensions: 6.00(w) x 1.25(h) x 9.00(d)

About the Author

DK Publishing was founded in London in 1974 and is now the world's leading illustrated reference publisher and part of Penguin Random House, formed on July 1, 2013. DK publishes highly visual, photographic nonfiction for adults and children, and produces content for consumers in more than 87 countries and 62 languages, with offices in Delhi, London, Melbourne, Munich, New York, and Toronto. DK's aim is to inform, enrich, and entertain readers of all ages, and everything DK publishes, whether print or digital, embodies the unique DK design approach. DK brings unrivaled clarity to a wide range of topics with a unique combination of words and pictures, put together to spectacular effect. It has a reputation for innovation in design for both print and digital products. DK's adult range spans travel—including the award-winning DK Eyewitness Travel Guides—history, science, nature, sport, gardening, cookery, and parenting. DK's extensive children's list showcases a fantastic store of information for children, toddlers, and babies. DK covers everything from animals and the human body, to homework help and craft activities, together with an impressive list of licensing titles, including the bestselling LEGObooks. DK acts as the parent company for Alpha Books, publisher of the Idiot's Guides series and Prima Games, video gaming publishers, as well as the award-winning travel publisher Rough Guides.

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

Customer Reviews