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Acknowledgments | |
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Prologue: The Quest for Knowledge in Running | |
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Genetics and Running | |
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Running's Nature-Versus-Nurture Debate | |
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Genes That Influence Performance | |
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Genetic Differences Between Elite and Nonelite Runners | |
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Biomechanics of Running | |
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The Body While Running | |
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Refinement in Running Form | |
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Running Surfaces, Shoes, and Orthotics | |
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Physiological Factors in Running Performance | |
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Maximal Aerobic Capacity (VO<sub>2</sub>max) | |
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Running Economy | |
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Minimum Velocity for Maximal Aerobic Capacity (vVO<sub>2</sub>max) | |
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Velocity at Lactate Threshold | |
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Maximal Running Speed | |
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Resistance to Fatigue | |
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Training Modes and Methods for Runners | |
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General Strength Training | |
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Running-Specific Strength Training | |
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Hill Training | |
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Speed Training | |
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Cross-Training | |
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Altitude Training | |
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Training Variables and Systems in Running | |
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Frequency and Volume | |
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Intensity | |
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Recovery | |
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Periodization and Block Systems | |
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Integrated Strength and Endurance Training Programs | |
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Optimal Training for Specific Conditioning | |
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Increasing VO<sub>2</sub>max | |
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Enhancing Economy | |
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Gaining vVO<sub>2</sub>max | |
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Upgrading Lactate Threshold | |
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Increasing Maximal Running Speed | |
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Promoting Resistance to Fatigue | |
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Molecular Biological Changes in Running | |
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Training Effects at the Molecular Level | |
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Training Favoring Molecular Enrichment | |
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Distance-Specific Training | |
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Training for 800 Meters | |
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Training for 1,500 Meters and the Mile | |
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Training for 5Ks | |
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Training for 10Ks | |
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Training for Half Marathons | |
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Training for Marathons | |
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Training for Ultramarathons | |
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Sports Medicine for Runners | |
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Running Injuries and Health Risks | |
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Prevention of Running Injuries | |
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Health Benefits of Running | |
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Health Considerations for Special Running Populations | |
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Running Nutrition | |
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Energy Sources and Fuel Use for Runners | |
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Eating for Enhanced Endurance and Speed | |
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Fueling Strategies During a Run | |
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Weight Control and Body Composition | |
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Ergogenic Aids for Running | |
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Psychology of Running | |
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The Brain and the Experience of Fatigue | |
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Psychological Strategies for Improved Performance | |
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Addictive Aspects of Running | |
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Epilogue: The Future of Running | |
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References | |
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Index | |
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About the Author | |