Running for Fitness

by Barder, Owen

• ISBN13: 9780713651393
• ISBN10: 0713651393
• Format: Paperback
• Copyright: 2002-10-31
• Publisher: A&C Black

Summary

What does running have to offer you? How often should you run, for how long and how hard? How do you stay motivated and achieve your goals? What should you eat and drink before, during and after each run? This handbook covers advice about all aspects of running, as well as a variety of progressive training programmes. It also covers warming up, cooling down and stretching, nutrition, and different types of competition. It contains progressive programmes for all levels of fitness, and covers all types of running - from 5K, to marathons, cross country and multisport.

Table of Contents

Preface	vi
Why run?	1	(6)
The evolution of runners	1	(1)
Fitness	2	(1)
Health	3	(1)
Weight loss	4	(1)
The mental benefits of running	5	(1)
Conclusion	6	(1)
First steps	7	(13)
Getting started	7	(1)
Seeking medical advice	8	(1)
Starting out	9	(1)
Where to run	10	(1)
Goals and motivation	11	(1)
Training logs	12	(1)
Joining a running club	13	(3)
Entering races	16	(1)
A training programme for beginners	17	(2)
Conclusion	19	(1)
Shoes and kit	20	(13)
What shoes to buy	20	(5)
Clothing	25	(5)
Timing and distance measurement	30	(1)
Other kit	31	(1)
Conclusion	32	(1)
Women runners	33	(6)
Biomechanical differences	33	(1)
Running and periods	33	(1)
Running and pregnancy	34	(2)
Breastfeeding	36	(1)
Nutrition for women runners	36	(1)
Eating disorders	37	(1)
Personal safety	38	(1)
Conclusion	38	(1)
Older and younger runners	39	(6)
Young people	39	(2)
Veteran runners	41	(2)
Conclusion	43	(2)
Food and drink	45	(14)
The main nutrients	45	(4)
Calculating your daily calorie requirement	49	(1)
Vitamins and minerals	50	(1)
Water	51	(1)
What is your ideal weight?	52	(2)
Losing weight	54	(4)
Conclusion	58	(1)
Eating and drinking before, during and after running	59	(9)
Water and dehydration	59	(2)
Sports drinks	61	(2)
Energy for running	63	(4)
Conclusion	67	(1)
Injuries	68	(17)
Overuse injuries	68	(3)
Avoiding injury	71	(1)
Core stability	72	(1)
Treating minor injuries	73	(2)
Stretching	75	(5)
Massage	80	(1)
Physiotherapy, podiatry and orthotics	80	(1)
Infections	81	(2)
Overtraining	83	(1)
Conclusion	84	(1)
Training cookbook: the ingredients	85	(11)
Track and interval training	85	(3)
Hills	88	(2)
Fartlek	90	(1)
Threshold runs	90	(1)
Long runs	91	(1)
Rehearsal runs	92	(1)
Cross training	92	(2)
Easy runs and recovery runs	94	(1)
Rest	94	(1)
Conclusion	95	(1)
Training cookbook: putting it together	96	(18)
Why it is important to run at different speeds	96	(1)
Training zones	97	(1)
Using VO2 max	98	(4)
Training with heart rate information	102	(1)
Comparing different measures of intensity	103	(1)
The aerobic and anaerobic thresholds	104	(1)
Components of the training week	105	(2)
Training for fitness	107	(1)
How many miles should I run?	107	(2)
The length of the long run	109	(1)
Training phases	110	(1)
Easy weeks	111	(1)
Putting it together	111	(2)
Varying your training over the year	113	(1)
Conclusion	113	(1)
Racing	114	(20)
Choosing your first race	114	(1)
General racing tips	114	(2)
Warming up and warming down	116	(1)
Predicting race times	117	(5)
Racing 5km	122	(1)
Racing 10km	122	(1)
Racing half marathons	123	(1)
Conclusion	124	(1)
Training schedules for 5km, 10km and half marathon	125	(9)
Twenty-six point two miles	134	(13)
Why run a marathon?	134	(1)
Training for the marathon	135	(3)
Quality training	138	(1)
Rest	138	(1)
Training programmes for the marathon	139	(1)
Tapering	139	(1)
The day before the marathon	140	(1)
Race day	141	(2)
After the marathon	143	(1)
Training schedules for the marathon	144	(3)
Further reading	147	(2)
Resources	149	(1)
References	150	(2)
Index	152