Fast Track Training and Nutrition Secrets from America's Top Female Runner

by Favor-Hamilton, Suzy; Antonio, Jose, Ph.D.

• ISBN13: 9781594860133
• ISBN10: 1594860130
• Format: Paperback
• Copyright: 2004-07-14
• Publisher: Rodale Books

Summary

Suzy Favor-Hamilton is the premier female middle-distance runner in the United States, whose many honors include six U.S. National Championships, nine NCAA Titles, and four Big Ten Athlete of the Year Awards (now called the Suzy Favor awards). In this book, she teams up with Jose Antonio, Ph.D., one of the preeminent exercise and sports nutrition scientists in the country, to show young female runners how to improve at their favorite sport. Currently, there are 4.6 million women in the United States who run 100 days or more each year. In Fast Track, they will discover: l How much, how hard, and when to train (and rest) l The pros and cons of strength training, cross-training, stretching, and other non-running exercises l How to avoid the top 10 mistakes runners usually make l Why Suzy's diet program is very different than is generally recommended-and how this program has led to dramatic improvements in her running and her life off the track Suzy's real-world experience competing at the highest level in athletics combined with Dr. Antonio's in-depth knowledge of exercise and nutrition science will make this book a must read for all female runners-both competitive and recreational-who want to go faster, play harder, and minimize the risk of injury.

Author Biography

Suzy Favor Hamilton will appear in her fourth Olympics in 2004. She is a six-time U.S. national champion in middle-distance events. At the University of Wisconsin, she was one of the most successful collegiate runners in NCAA history. Her popularity has led to cover stories about her in Fitness and Runner's World.

Jose Antonio, Ph.D., is an exercise researcher and prolific author who has written five books and more than 300 articles on training and sports nutrition.

Table of Contents

Acknowledgments	xi
Part 1 SUZY FAVOR HAMILTON
Experience Is the Greatest Teacher
Chapter 1 Suzy's Personal Epiphany
six lessons I've learned the hard way	3	(11)
Chapter 2 Suzy's Turn-Around
how I became a consistent sub-4:00-minute 1500-meter runner	14	(6)
Chapter 3 Suzy's Sample Training and Eating Program
putting the pieces together	20	(19)
Chapter 4 Suzy's Training Diary
a 3-month odyssey through the 2003 season	39	(22)
Part 2 Learning from Your Mistakes
Chapter 5 How to Run and Eat
top ten dos and don'ts for young female runners	61	(12)
Chapter 6 The Three Amigos
never underestimate the importance of exercise, rest, and food	73	(7)
Chapter 7 The Female Athlete Triad
an overview of disordered eating by Chris Lydon, M.D.	80	(13)
Chapter 8 Overtraining
how to know when you're doing too much	93	(10)
Part 3 How Your Body Runs
Chapter 9 How Your Body Makes Energy
the three energy pathways: phosphagen, lactic acid, and aerobic	103	(9)
Chapter 10 Muscles
how your heart and skeletal muscles adapt to different kinds of running	112	(17)
Part 4 Fuel for the Ultimate Runner
Chapter 11 Become a Professional Eater
how the concept of eating clean can revolutionize your training	129	(15)
Chapter 12 Protein
the neglected macronutrient	144	(9)
Chapter 13 Fat
why low-fat diets will hurt your running	153	(8)
Chapter 14 Carbohydrates
the so-called sacred nutrient	161	(10)
Chapter 15 Nutrition Before, During, and After Exercise
eat and drink the right foods and beverages at the right times and your times will improve	171	(7)
Chapter 16 Hydration
water versus sports drinks	178	(5)
Chapter 17 Sports Supplements for Runners
vitamins, minerals, and drinks that may improve performance	183	(10)
Chapter 18 Weight Loss
it's about calories and macronutrients!	193	(14)
Part 5 Training for Success
Chapter 19 Beyond Running
how weight lifting, cycling, and other activities can improve your performance	207	(8)
Chapter 20 Workouts and Training Plans
sample training programs for the high school, college, and adult recreational runner	215	(30)
Glossary	245	(8)
Selected Bibliography	253	(10)
Index	263