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9781580626187

The Everything Running Book

by ; ;
  • ISBN13:

    9781580626187

  • ISBN10:

    1580626181

  • Format: Paperback
  • Copyright: 2002-04-01
  • Publisher: Everything
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List Price: $14.95

Summary

Statistics show that people who run regularly are thinner, have lower cholesterol, and live longer, healthier lives. But, as you know, getting a running regimen started isn't as easy as picking up a pair of sneakers and shooting out the door. The Everything Running Book -- written by a longtime marathon runner, a podiatrist, and a publishing professional -- is a quick and easy guide to getting started on a running program that works for you. This thorough book covers everything you need to know -- from eating right, stretching, and treating common injuries to strapping on the right pair of sneakers and hitting the track or treadmill. Book jacket.

Author Biography

Art Liberman is a veteran marathon runner, longtime running coach, and founder of the popular marathon training Web site www.marathontraining.com Stephen Pribut, D.P.M., is a marathon runner and sports podiatrist Carlo DeVito is a book publishing professional and the author

Table of Contents

Introduction xi
Try It, You'll Like It!
1(10)
Striving for Physical Fitness
2(1)
Getting in the Right Mindset
2(1)
No More Excuses: Time for the New You
3(2)
Talk to Other Runners
5(2)
Benefits of Running
7(3)
You Will Feel Better, Absolutely!
10(1)
Setting Yourself Up For Success
11(10)
Choosing a Running Program
12(1)
The Principles of Successful Running
12(4)
Beyond Motivation: The Basics
16(3)
Common Mistakes
19(1)
Avoiding Injury
19(2)
The Well-Equipped Runner
21(14)
Running Shoes
22(5)
Running Socks
27(1)
Athletic Supporters, Jock Straps, and Compression Shorts
27(1)
Sports Bras
28(1)
A Running Watch
29(1)
Other Running Necessities
29(1)
The Runner's Log
29(5)
Use It or Lose It
34(1)
The Mechanics of Running
35(14)
Assessing Running Form
36(1)
Style and Mechanics
37(1)
Breathing
38(1)
Footstrike
39(4)
Stride
43(2)
Arms and Hands
45(1)
Posture
46(1)
The Mechanics of Running Hills
47(1)
Runner's Recap
48(1)
Time to Get Going!
49(12)
Starting Out
50(2)
Learning How to Run
52(1)
Tips Before You Begin
52(3)
Beginning Your Running Program
55(4)
A More Advanced Schedule
59(1)
Staying Motivated
60(1)
Ready for Racing: The 5K
61(10)
5K Basics
62(1)
Race Strategy and Goal Setting
62(1)
The Week Before Your 5K
63(1)
What to Eat and Drink
64(2)
Get a Good Night's Sleep
66(1)
Packing for the Race
66(1)
Physical Preparation
67(1)
Psychological Issues and Concerns
67(1)
During the Race
67(2)
After the Race
69(2)
Don't Forget to Stretch
71(6)
Stretching Before the Run
72(1)
Stretching after the Run
72(1)
Stretching Fundamentals
73(1)
The Best Stretches for Runners
74(2)
A Simple, Effective Stretching Routine
76(1)
Weight Training and Cross-Training
77(22)
Weight Training Benefits
78(2)
More About the Main Muscles
80(2)
Practical Weight Training
82(2)
Upper Body Exercises
84(3)
Three Great Lower Body Exercises
87(2)
Abs and Back
89(2)
Remember These Weight Training Tips
91(1)
Run First, Lift Later
92(1)
Cross-Training
92(2)
Great Cross-Training Activities
94(5)
On the Road All Year
99(12)
Running in Cold Weather
100(1)
Running in Hot Weather
101(4)
Play It Safe
105(1)
Running Indoors
105(1)
Using the Treadmill
106(2)
Shopping for a Treadmill
108(3)
On the Road to Speed
111(10)
Adding Speed Work to Your Running Program
112(1)
The Risks
112(1)
The Benefits
113(2)
Quick Guidelines for Speed Work
115(1)
Overview of Advanced Training
116(5)
Advanced Running Workouts
121(16)
Hill Repeats
122(1)
Fartlek Workouts
123(2)
Striders
125(1)
Tempo Runs
126(1)
Races
126(1)
Intervals
127(3)
Important Warm-up Procedures
130(1)
Important Cool-Down Procedures
131(1)
Speed Work Programs Based on Experience
132(5)
Training and Running a Half-Marathon
137(10)
Mileage Buildup for the Half-Marathon
138(1)
The Long Run
139(1)
Things to Consider while Running Long
139(3)
Areas of Experimentation
142(1)
When the Long Run Is Over
142(1)
Runners, Take Your Marks, Set, Race!
143(4)
Injury Prevention
147(12)
Avoiding Injury: The Basics
148(1)
A Look at Atheletic Shoes
148(1)
Tips for Buying and Wearing Shoes
149(1)
Shoe Wear: What Can It Tell You?
150(2)
Guide to Shoes and Foot-Related Problems
152(1)
Stretching to Prevent Injuries
152(3)
The Gait Biomechanics of Foot and Leg Problems
155(4)
Injury Diagnosis and Treatment
159(24)
General Guidelines
160(1)
Inflammation Treatment
160(1)
Achilles Tendonitis
161(2)
Achilles Tendon Ruptures
163(1)
Runner's Knee
164(3)
Iliotibial Band (ITB) Syndrome
167(1)
Athlete's Foot
168(1)
Side Stitches
169(1)
Dry Heaves or Vomiting
170(1)
Ankle Sprains
171(1)
Heel Spurs and Plantar Fasciitis
172(3)
Neuroma Pain
175(1)
Shin Splints
176(1)
Medial Shin Splints
176(2)
Anterior Shin Splints
178(3)
Anterior Ankle Pain
181(1)
Selecting a Sports Physician
181(2)
All About Nutrition
183(16)
A Nutritious Mindset
184(1)
Carbohydrates
185(1)
Fats
186(1)
Protein
187(1)
Water
187(1)
Vitamins and Minerals
188(1)
Fiber and Cholesterol
189(1)
Eating Right for Running
190(2)
How to Eat
192(1)
Getting into Eating
193(1)
Your Eating Habits
194(5)
Are You Ready for the Marathon?
199(22)
Deciding If You're Ready for the Marathon
200(1)
The History of the Marathon
200(2)
The Marathon at the Olympics
202(2)
The Marathon Gains Notoriety
204(1)
The Long Run: Cornerstone of the Marathon
205(5)
Marathon Training Schedules
210(3)
Mentally Training for the Marathon
213(2)
Strategies for Completing the Training
215(1)
Examples of Mental Strategies
215(1)
The Week Before the Marathon
216(3)
A Beginning Marathoner's Story
219(2)
The Marathon Experience
221(16)
Mental Preparation
222(1)
Physical Preparation
223(3)
The Evening Prior to Your Marathon
226(1)
The Pre-Race Morning
227(1)
During the Marathon
227(3)
On the Course
230(1)
Immediately Following the Marathon
231(1)
Post-marathon Evaluation
232(1)
Life after the Marathon
233(2)
Scheduling Your Next Marathon
235(2)
What's Next? Ultra-Running!
237(8)
Ultra-Running Basics
238(3)
Training for Ultra-Runs
241(1)
Where to Find Out More
242(1)
Ultra-Running Clubs
243(2)
Girls (Women!) Want to Have Fun
245(10)
Comparing Men and Women Runners
246(1)
Fitness for Prenatal Women
247(3)
Fitness for Postnatal Women
250(2)
Osteoporosis
252(1)
Menopause
253(1)
Safety Tips for Women Runners
253(2)
Running Away from Home
255(14)
Packing Your Running Gear
256(1)
But It's a Vacation!
256(2)
Planning for Safety
258(4)
Hooking Up with Other Runners
262(1)
Running with Business Associates
262(1)
Racing on the Road
263(2)
Favorite Running Cities
265(4)
Appendix A Finding a Running Club, at Home or Abroad 269(4)
Appendix B Magazines and Books on Running 273(6)
Appendix C Running Online 279(4)
Index 283

Supplemental Materials

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The New copy of this book will include any supplemental materials advertised. Please check the title of the book to determine if it should include any access cards, study guides, lab manuals, CDs, etc.

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