Galloway's Book on Running

ISBN-10: 093607003X

ISBN-13: 9780936070032

Edition: 1st 1984 (Revised)

Authors: Jeff Galloway

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Description:

A classic text, Galloway's Book on Running explains and develops the training principles of the running elite, modified for any runner. It covers physiology, speedwork, injuries and equipment, and provides programmes for all ages and abilities.
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Book details

Edition: 1st
Copyright year: 1984
Publisher: Shelter Publications, Incorporated
Binding: Paperback
Pages: 288
Size: 7.25" wide x 9.02" long x 0.58" tall
Weight: 1.298
Language: English

Starting
The Running Revolutionp. 14
Running in New Zealandp. 16
Jogging in Americap. 17
Aerobics for Fitnessp. 19
The Final Push by Runnersp. 20
The Five Stages of a Runner: The Running Journeyp. 22
The Beginnerp. 24
The Joggerp. 25
The Competitorp. 26
The Athletep. 28
The Runnerp. 30
Getting Startedp. 32
Monitor Your Pulse Ratep. 33
Five Steps to Getting Startedp. 34
Training
Physiology: What Happens Inside When You Runp. 38
The Most Important Training Principlep. 39
Aerobic/Anaerobic Exercisep. 42
A Physiological Look at "The Wall,"p. 44
Blood Chemistryp. 47
Fast Twitch/Slow Twitch Musclesp. 48
Planning: Where to Startp. 50
Running Slow in Order to Run Fastp. 52
The Training Pyramidp. 53
Base Trainingp. 55
Hill Trainingp. 57
Speed Trainingp. 58
Your Running Logp. 60
Plan For Your Goalp. 62
Monitor Your Morning Pulse and Weightp. 65
Daily and Weekly Mileage Programs: The Importance of Restp. 66
Getting Strongerp. 68
The Cause of Most Running Injuriesp. 68
Stress and Restp. 70
The Easy Day Rulep. 72
Rest After Racesp. 72
The Easy Week Rulep. 74
Cold Weatherp. 76
Hot Weatherp. 77
Racing
Speed: Top of the Pyramidp. 82
You Can Run Faster!p. 82
Fartlekp. 84
Interval Trainingp. 86
Warmup for Speedworkp. 87
Most Frequent Cause of Speed Injuriesp. 90
Pacingp. 92
Race Pacep. 93
Adjusting Race Pace for Heatp. 95
The Art of Racing: 10K to Half Marathonp. 96
Riding the Peakp. 99
Eating and Drinking Before the Racep. 100
Hurtingp. 103
Tapping the Sourcep. 104
The Countdownp. 106
10K Training Chartsp. 108
Running the Marathon: On as Little as 3 Miles a Dayp. 116
A New Look at "The Wall,"p. 118
Running Your First Marathonp. 119
Improving Your Marathon Performancep. 121
Recovery After the Marathonp. 122
Marathon Training Chartsp. 123
The Advanced Competitive Runnerp. 132
Workoutsp. 133
Common Mistakesp. 134
Weekly Hill Workoutsp. 135
Two Weekly Speed Sessionsp. 136
Advanced Fartlekp. 136
Advanced Interval Trainingp. 137
Barefoot Runningp. 138
Racing Strategyp. 140
The Kickp. 141
Burstingp. 142
Tuning
Form: How to Run Stronger and Betterp. 146
Erect Posturep. 149
Armswing Tipsp. 150
Shorter Stride = Faster Runningp. 151
The CHP Rulep. 152
Form Accelerationsp. 154
Running Form for Hillsp. 155
Stretching and Strengthening: Relaxing and Balancingp. 158
How Runners Should Stretchp. 161
Three Runners' Stretchesp. 162
Strengthening Exercisesp. 166
Running Exercises and Drills 170: How to Strengthen and Improve Form
Knee Liftersp. 172
Kick Outsp. 173
Hill Springsp. 174
Boundingp. 175
Will Powerp. 176
Women's Running: By Barbara Gallowayp. 182
Structural Differences in Womenp. 184
Menstrual Irregularitiesp. 186
Running With a Passengerp. 189
Getting Back in Shape After the Babyp. 193
Injuries
The Walking Woundedp. 198
When Is It an Injury?p. 199
Before You See the Doctorp. 200
Exercises to Do While Recoveringp. 202
If You Can't Exercise at Allp. 204
Getting Back on the Roadp. 206
What Went Wrongp. 207
Injury Analysis and Treatmentp. 208
Knee Problemsp. 211
Achilles Tendon Problemsp. 216
Plantar Fascia and Other Heel Problemsp. 219
Shin Problemsp. 222
Fooo
Nutritionp. 228
Proteinp. 230
Fatp. 231
Carbohydratesp. 232
Fuel: Eating for Performancep. 236
Carbo Loadingp. 236
Fluidsp. 237
Pre-race Dietary Countdownp. 239
Running off Fatp. 240
Set Pointp. 241
Lose Fat, Not (Necessarily) Weightp. 242
The 40-Minute Goalp. 243
Coffee and Heavy Handsp. 244
Shoes
Shoe Secretsp. 248
Breakfast at Bowermansp. 249
The Rigid Footp. 251
The Floppy Footp. 252
Shoe Shoppingp. 256
Shoe Selection Checklistp. 258
Injuries That Influence Shoe Choicep. 259
Start to Finish
Should Kids Run?p. 262
Running After 40p. 264
Appendix
Predicting Your Race Performancep. 271
Race Pace Chartp. 274
Selected Reading Listp. 276
About the Authorp. 280
Referencesp. 282
Indexp. 283
Creditsp. 286
Table of Contents provided by Syndetics. All Rights Reserved.
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