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Starting | |
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The Running Revolution | |
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Running in New Zealand | |
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Jogging in America | |
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Aerobics for Fitness | |
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The Final Push by Runners | |
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The Five Stages of a Runner: The Running Journey | |
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The Beginner | |
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The Jogger | |
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The Competitor | |
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The Athlete | |
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The Runner | |
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Getting Started | |
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Monitor Your Pulse Rate | |
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Five Steps to Getting Started | |
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Training | |
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Physiology: What Happens Inside When You Run | |
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The Most Important Training Principle | |
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Aerobic/Anaerobic Exercise | |
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A Physiological Look at "The Wall," | |
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Blood Chemistry | |
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Fast Twitch/Slow Twitch Muscles | |
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Planning: Where to Start | |
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Running Slow in Order to Run Fast | |
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The Training Pyramid | |
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Base Training | |
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Hill Training | |
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Speed Training | |
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Your Running Log | |
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Plan For Your Goal | |
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Monitor Your Morning Pulse and Weight | |
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Daily and Weekly Mileage Programs: The Importance of Rest | |
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Getting Stronger | |
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The Cause of Most Running Injuries | |
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Stress and Rest | |
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The Easy Day Rule | |
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Rest After Races | |
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The Easy Week Rule | |
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Cold Weather | |
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Hot Weather | |
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Racing | |
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Speed: Top of the Pyramid | |
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You Can Run Faster! | |
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Fartlek | |
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Interval Training | |
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Warmup for Speedwork | |
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Most Frequent Cause of Speed Injuries | |
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Pacing | |
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Race Pace | |
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Adjusting Race Pace for Heat | |
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The Art of Racing: 10K to Half Marathon | |
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Riding the Peak | |
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Eating and Drinking Before the Race | |
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Hurting | |
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Tapping the Source | |
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The Countdown | |
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10K Training Charts | |
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Running the Marathon: On as Little as 3 Miles a Day | |
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A New Look at "The Wall," | |
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Running Your First Marathon | |
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Improving Your Marathon Performance | |
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Recovery After the Marathon | |
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Marathon Training Charts | |
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The Advanced Competitive Runner | |
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Workouts | |
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Common Mistakes | |
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Weekly Hill Workouts | |
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Two Weekly Speed Sessions | |
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Advanced Fartlek | |
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Advanced Interval Training | |
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Barefoot Running | |
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Racing Strategy | |
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The Kick | |
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Bursting | |
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Tuning | |
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Form: How to Run Stronger and Better | |
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Erect Posture | |
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Armswing Tips | |
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Shorter Stride = Faster Running | |
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The CHP Rule | |
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Form Accelerations | |
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Running Form for Hills | |
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Stretching and Strengthening: Relaxing and Balancing | |
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How Runners Should Stretch | |
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Three Runners' Stretches | |
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Strengthening Exercises | |
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Running Exercises and Drills 170: How to Strengthen and Improve Form | |
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Knee Lifters | |
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Kick Outs | |
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Hill Springs | |
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Bounding | |
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Will Power | |
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Women's Running: By Barbara Galloway | |
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Structural Differences in Women | |
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Menstrual Irregularities | |
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Running With a Passenger | |
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Getting Back in Shape After the Baby | |
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Injuries | |
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The Walking Wounded | |
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When Is It an Injury? | |
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Before You See the Doctor | |
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Exercises to Do While Recovering | |
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If You Can't Exercise at All | |
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Getting Back on the Road | |
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What Went Wrong | |
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Injury Analysis and Treatment | |
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Knee Problems | |
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Achilles Tendon Problems | |
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Plantar Fascia and Other Heel Problems | |
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Shin Problems | |
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Fooo | |
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Nutrition | |
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Protein | |
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Fat | |
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Carbohydrates | |
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Fuel: Eating for Performance | |
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Carbo Loading | |
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Fluids | |
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Pre-race Dietary Countdown | |
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Running off Fat | |
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Set Point | |
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Lose Fat, Not (Necessarily) Weight | |
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The 40-Minute Goal | |
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Coffee and Heavy Hands | |
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Shoes | |
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Shoe Secrets | |
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Breakfast at Bowermans | |
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The Rigid Foot | |
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The Floppy Foot | |
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Shoe Shopping | |
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Shoe Selection Checklist | |
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Injuries That Influence Shoe Choice | |
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Start to Finish | |
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Should Kids Run? | |
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Running After 40 | |
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Appendix | |
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Predicting Your Race Performance | |
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Race Pace Chart | |
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Selected Reading List | |
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About the Author | |
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References | |
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Index | |
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Credits | |