Everything in the book, including training schedules, techniques, and tips, is put forth purely in terms of minutes spent running, without any goal paces to worry about, mileage to keep track of, or anything to measure other than time spent out on the roads and trails. The book focuses on how to maximize those thirty critical minutes in order to achieve two primary goals: shedding extra pounds and completing a 5K race.
Author Duncan Larkin, a certified Army Master Fitness Trainer, also covers topics like running for new moms, single-parent training, how to prepare to run your first race, race-day tips, how to train while on business travel, and taking it to the next level, running forty-five and sixty minutes a day (10K and half-marathon schedules). In addition to the running-based guidelines, The 30-Minute Runner also offers nutritional advice and core exercises that complement the thirty-minute runs.
- You'll carry less fatigue from one run to the next
- Your performance will improve in the few high-intensity runs
- Your fitness levels will reach new heights 80/20 Running promotes a message that all runners--as well as cyclists, triathletes, and even weight-loss seekers--can embrace: Get better results by making the majority of your workouts easier.
This revolutionary training method has been embraced by elite runners-with extraordinary results-and now you can do it, too. Respected running and fitness expert Matt Fitzgerald explains how the 80/20 running program-in which you do 80 percent of runs at a lower intensity and just 20 percent at a higher intensity-is the best change runners of all abilities can make to improve their performance. With a thorough examination of the science and research behind this training method, 80/20 Running is a hands-on guide for runners of all levels with training programs for 5K, 10K, half-marathon, and marathon distances. In 80/20 Running, you'll discover how to transform your workouts to avoid burnout. - Runs will become more pleasant and less draining - You'll carry less fatigue from one run to the next - Your performance will improve in the few high-intensity runs - Your fitness levels will reach new heights
- 100 effective exercises for runners of all levels, and those searching for pain relief associated with injuries
- Step-by-step methods for the most effective exercise routines
- Anatomical descriptions of the parts of the body and the muscles being worked
- Photographic representations of each exercise, complemented by detailed illustrations of the primary and secondary muscles
- Explanations that ensure correct techniques and proper safety precautions
- The numbers of repetitions needed depending on fitness levels (beginner, intermediate, advanced) and the physiological benefits of each exercise
- A quick reference guide to the most beneficial stretches for specific ailments, and more
You'll learn how to Increase your overall sense of well-being, overcome physical ailments, and learn the proper way to stretch your body to get the most out of your running. Runners who want to improve their overall flexibility, feel great, and look great too will want this comprehensive guide.
- Do runners need to stretch?
- What is the best way to run?
- What causes injuries?
- Which shoes are best for running?
- Is running barefoot beneficial?
- And much more
The mobility and stability tests will assess your form, and the corrective exercises, along with step-by-step photos, will improve your core and overall performance, so that you can train and run with confidence, knowing how to avoid injuries
In 2011, marathon, half-marathon and triathlon participation reached all-time highs.
Anatomy of Running follows the format of the successful Anatomy of... series. The books feature full-body anatomy illustrations that reveal the musculature as the body performs a particular exercise. By seeing how the muscles interact and which muscles execute and which support the exercise, the reader gains the greatest understanding of the exercise and its benefits.
Anatomy of Running begins with an introduction to the popular fitness activity:
- Benefits from running
- Warming up, stretching, cooling down
- Equipment (shoes, heart rate monitors, pedometers)
- Surfaces, distances, environment
- Muscles and ligaments used
- Stretches and strengthening
- Common injuries (identification, prevention, treatment, causes)
- Special considerations (age, pregnancy, fitness level, health).
For the greatest benefit from running, it is not enough to head outside or to the gym and do laps. The runner must undertake a variety of strengthening exercises that improve running efficiency, increase its benefits and make gains in speed, distance and stamina.
As well, those starting a running program will find it easier if they have strong muscles to work with from the beginning. Fatigue will be later in coming and discouraging injuries will be rarer, if not entirely prevented.
Anatomy of Running is an expert guide that will be extremely useful for anyone interested in undertaking or improving a running program, training for a distance event, or using running as a complement to another fitness activity. Marathon coaches and running clinics will find the book especially useful.
Any runner can tell you that the sport isn't just about churning out miles day in and day out. Runners have a passion, dedication, and desire to go faster, longer, and farther. Now, The Art of Running Faster provides you with a new approach to running, achieving your goals and setting your personal best.
Whether you're old or young, new to the sport or an experienced marathoner, this guide will change how you run and the results you achieve. The Art of Running Faster challenges the stereotypes, removes the doubts and erases the self-imposed limitations by prescribing not only what to do but also how to do it. Inside, you will learn how to
-overcome the obstacles that prevent you from running faster, more comfortably, and with greater focus;
-rethink conventional training methods, listen to your body, and challenge traditional running 'norms';
-customize your training program to emphasize the development of speed, strength, and stamina;
-shift gears, reach that next level of performance, and blow past the competition.
In this one-of-a-kind guide, former world-class runner Julian Goater shares his experiences, insights and advice for better, more efficient and faster running.
Much more than training tips and motivational stories, The Art of Running Faster is your guide to improved technique and optimal performance. Let Julian Goater show you a new way to run faster, farther and longer.
HIT A WALL IN YOUR TRAINING? Maybe you aren't giving the gains enough time to take hold. Hard workouts tear down the body, but rest allows the body to repair itself and come back stronger than before. The Athlete's Guide to Recovery is the first comprehensive, practical exploration of the art and science of athletic rest. Certified cycling, triathlon, and running coach Sage Rountree guides you to full recovery and improved performance, exploring how much rest athletes need, how to measure fatigue, and how to make the best use of recovery tools. Drawing on her own experience along with interviews with coaches, trainers, and elite athletes, Rountree details daily recovery techniques and demystifies common aids such as ice baths, compression apparel, and supplements. She explains in detail how to employ restorative practices, including massage, meditation, and yoga. You will learn which methods work best and how and when they are most effective. Recovery is critical to performance gains. The Athlete's Guide to Recovery offers recovery plans that target various training and race distances in events ranging from short-distance bike races to ultramarathons as well as examining recovery between seasons. This invaluable resource will enable you to maintain that hard-to-find balance between rigorous training and rest so that you can feel great and compete at your highest level.
"Barefoot Ken Bob is The Master. Long before anyone else was even talking about barefoot running, he was perfecting the art . . . Now, after twenty years of teaching, experimenting, and "merry marathoning" (as he calls it), the first and best source of barefoot-running knowledge is bringing his ideas to print. And it's about time." --Christopher McDougall, author of Born to Run: A Hidden Tribe, Super Athletes, and The Greatest Race the World Has Never Seen
"Ken Bob Saxton, a pioneer of the modern barefoot running movement, has logged more miles in his birthday shoes than just about anyone I know, and he has helped countless people run barefoot. As one would expect, this delightful book, full of wit and wisdom, is an invaluable guide for anyone who wants to run barefoot, avoid injury, and have fun." --Daniel E. Lieberman, professor of Human Evolutionary Biology, Harvard University
"This is a wonderful guide from the Godfather of barefoot running " --Irene Davis, Ph.D., director of Spaulding National Running Center, Harvard Medical School
Learn Barefoot Running From the Master
Almost overnight, barefoot running has exploded onto the fitness scene. However, it involves more than simply taking off your shoes. In fact, everything you've learned about barefoot running is probably wrong--unless you've learned it from Barefoot Ken Bob Saxton. The leading instructor and proponent of unshod running, he has completed 76 marathons barefoot, survived an astounding marathon-a-month challenge in 2004, and gone on to top that with 16 marathons in 2006, including four in a 15-day period--all barefoot.
Barefoot Running Step by Step separates the facts from the hype, outlines Ken Bob's personal techniques, and details the latest research on the newest trend in mankind's oldest sport. Whether you barefoot run occasionally, part-time, or full-time, you'll find methods for improving your form, staying injury-free, dramatically improving your speed and performance, and having more fun.
The Bent Knee: Here is the hidden secret to perfect running form. Learn how this crucial adjustment will keep you running stronger and injury-free for life.
Vibrams and Minimalist Shoes: Barefoot running is not a transition from shoes to minimalist shoes to bare feet. It's the other way around. Discover why you need to run barefoot before you use other footwear.
Start From the Head: Proper barefoot form doesn't start at the feet. Discover how to get the correct body biomechanics.
Ease Into It: Here are the steps you need to take to make the transition from running in shoes to barefoot running as painless and easy as possible.
Improve Speed: Barefoot running's injury reduction benefits are well-touted; however a new landmark study proves that barefooting--even part-time--can make you faster.
Barefoot Running Step by Step is filled with series photos and illustrations that show you the "do's" and "don'ts" of barefoot running, the latest research, and Ken Bob Saxton's personal experiences and insights for running barefoot for life.
The Beginning Runner's Journal is diary based on a popular 13-week training program; designed to help new runners motivate themselves and push their limits. It begins by showing runners how to examine their personal running history and set goals for the future. Physical preparation, injury prevention, and time management are explored in detail, photographs and practical exercises are included throughout.