Starting | |
The Running Revolution | p. 14 |
Running in New Zealand | p. 16 |
Jogging in America | p. 17 |
Aerobics for Fitness | p. 19 |
The Final Push by Runners | p. 20 |
The Five Stages of a Runner: The Running Journey | p. 22 |
The Beginner | p. 24 |
The Jogger | p. 25 |
The Competitor | p. 26 |
The Athlete | p. 28 |
The Runner | p. 30 |
Getting Started | p. 32 |
Monitor Your Pulse Rate | p. 33 |
Five Steps to Getting Started | p. 34 |
Training | |
Physiology: What Happens Inside When You Run | p. 38 |
The Most Important Training Principle | p. 39 |
Aerobic/Anaerobic Exercise | p. 42 |
A Physiological Look at "The Wall," | p. 44 |
Blood Chemistry | p. 47 |
Fast Twitch/Slow Twitch Muscles | p. 48 |
Planning: Where to Start | p. 50 |
Running Slow in Order to Run Fast | p. 52 |
The Training Pyramid | p. 53 |
Base Training | p. 55 |
Hill Training | p. 57 |
Speed Training | p. 58 |
Your Running Log | p. 60 |
Plan For Your Goal | p. 62 |
Monitor Your Morning Pulse and Weight | p. 65 |
Daily and Weekly Mileage Programs: The Importance of Rest | p. 66 |
Getting Stronger | p. 68 |
The Cause of Most Running Injuries | p. 68 |
Stress and Rest | p. 70 |
The Easy Day Rule | p. 72 |
Rest After Races | p. 72 |
The Easy Week Rule | p. 74 |
Cold Weather | p. 76 |
Hot Weather | p. 77 |
Racing | |
Speed: Top of the Pyramid | p. 82 |
You Can Run Faster! | p. 82 |
Fartlek | p. 84 |
Interval Training | p. 86 |
Warmup for Speedwork | p. 87 |
Most Frequent Cause of Speed Injuries | p. 90 |
Pacing | p. 92 |
Race Pace | p. 93 |
Adjusting Race Pace for Heat | p. 95 |
The Art of Racing: 10K to Half Marathon | p. 96 |
Riding the Peak | p. 99 |
Eating and Drinking Before the Race | p. 100 |
Hurting | p. 103 |
Tapping the Source | p. 104 |
The Countdown | p. 106 |
10K Training Charts | p. 108 |
Running the Marathon: On as Little as 3 Miles a Day | p. 116 |
A New Look at "The Wall," | p. 118 |
Running Your First Marathon | p. 119 |
Improving Your Marathon Performance | p. 121 |
Recovery After the Marathon | p. 122 |
Marathon Training Charts | p. 123 |
The Advanced Competitive Runner | p. 132 |
Workouts | p. 133 |
Common Mistakes | p. 134 |
Weekly Hill Workouts | p. 135 |
Two Weekly Speed Sessions | p. 136 |
Advanced Fartlek | p. 136 |
Advanced Interval Training | p. 137 |
Barefoot Running | p. 138 |
Racing Strategy | p. 140 |
The Kick | p. 141 |
Bursting | p. 142 |
Tuning | |
Form: How to Run Stronger and Better | p. 146 |
Erect Posture | p. 149 |
Armswing Tips | p. 150 |
Shorter Stride = Faster Running | p. 151 |
The CHP Rule | p. 152 |
Form Accelerations | p. 154 |
Running Form for Hills | p. 155 |
Stretching and Strengthening: Relaxing and Balancing | p. 158 |
How Runners Should Stretch | p. 161 |
Three Runners' Stretches | p. 162 |
Strengthening Exercises | p. 166 |
Running Exercises and Drills 170: How to Strengthen and Improve Form | |
Knee Lifters | p. 172 |
Kick Outs | p. 173 |
Hill Springs | p. 174 |
Bounding | p. 175 |
Will Power | p. 176 |
Women's Running: By Barbara Galloway | p. 182 |
Structural Differences in Women | p. 184 |
Menstrual Irregularities | p. 186 |
Running With a Passenger | p. 189 |
Getting Back in Shape After the Baby | p. 193 |
Injuries | |
The Walking Wounded | p. 198 |
When Is It an Injury? | p. 199 |
Before You See the Doctor | p. 200 |
Exercises to Do While Recovering | p. 202 |
If You Can't Exercise at All | p. 204 |
Getting Back on the Road | p. 206 |
What Went Wrong | p. 207 |
Injury Analysis and Treatment | p. 208 |
Knee Problems | p. 211 |
Achilles Tendon Problems | p. 216 |
Plantar Fascia and Other Heel Problems | p. 219 |
Shin Problems | p. 222 |
Fooo | |
Nutrition | p. 228 |
Protein | p. 230 |
Fat | p. 231 |
Carbohydrates | p. 232 |
Fuel: Eating for Performance | p. 236 |
Carbo Loading | p. 236 |
Fluids | p. 237 |
Pre-race Dietary Countdown | p. 239 |
Running off Fat | p. 240 |
Set Point | p. 241 |
Lose Fat, Not (Necessarily) Weight | p. 242 |
The 40-Minute Goal | p. 243 |
Coffee and Heavy Hands | p. 244 |
Shoes | |
Shoe Secrets | p. 248 |
Breakfast at Bowermans | p. 249 |
The Rigid Foot | p. 251 |
The Floppy Foot | p. 252 |
Shoe Shopping | p. 256 |
Shoe Selection Checklist | p. 258 |
Injuries That Influence Shoe Choice | p. 259 |
Start to Finish | |
Should Kids Run? | p. 262 |
Running After 40 | p. 264 |
Appendix | |
Predicting Your Race Performance | p. 271 |
Race Pace Chart | p. 274 |
Selected Reading List | p. 276 |
About the Author | p. 280 |
References | p. 282 |
Index | p. 283 |
Credits | p. 286 |
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