The Complete Running and Marathon Book

Publisher DK Publishing

Format

eBook

2nd Edition 1st Edition

Quantity

Add New

Publisher

DK Publishing

Volume

Copyright

2014

ISBN13

9781465425171

Release

Format

eBook

Grade Level

12th+

DDC
TBD

Overview

For anyone interested in running - from beginners to those looking to improve their techniques or preparing for their first marathon - The Complete Running and Marathon Book includes a comprehensive range of programs for all aspects of training.Ideal for runners, personal trainers, coaches, and students, The Complete Running and Marathon Book features detailed anatomical artworks, user friendly step-by-step sequences, advice on optimum techniques and injury prevention, as well as guidance on running psychology.
Front Cover.
Half Title Page.
Title Page.
Copyright Page.
Contents.
About this Book.
Introduction.
1: The Running Lab.
2: The Body.
3: The Muscles.
4: The Heart and Lungs.
5: The Core.
6: The Hip.
7: The Knee.
8: The Ankle and Foot.
9: The Running Cycle.
10: An Economic Cycle.
11: The Efficient Runner.
12: Assessing your Running Style.
13: Assessing your Running Fitness.
14: Get Ready to Run.
15: Your Running Goals.
16: Choosing your Shoes.
17: What to Wear.
18: Nutrition-The Essentials.
19: Fueling your Training.
20: Hydration for Runners.
21: Warming Up and Cooling Down.
22: Pre- and Post-Run Stretching.
23: 01/ Toe Walk.
24: 02/ Heel Walk.
25: 03/ Inchworm Walk.
26: 04/ Spiderman.
27: 05/ Scorpion Stretch.
28: 06/ Hip Walk.
29: 07/ Superman.
30: 08/ Straight Knee Walk.
31: 09/ Seated Spiral Twist.
32: 10/ Side-Lying Rotation.
33: 11/ Hip Flexor Stretch.
34: 12/ Downward Dog.
35: 13/ Hamstring Stretch.
36: 14/ Adductor Stretch.
37: 15/ Brettzel 1.
38: 16/ Brettzel 2.
39: 01/ Ankling.
40: 02/ Ankle Springs.
41: 03/ Ankle Springs Variation.
42: 04/ A-Walk.
43: 05/ B-Walk.
44: 06/ Bounding.
45: 07/ Stride Outs.
46: Plan your Training.
47: Good Training Principles.
48: Vary your Running.
49: The Benefits of Cross-Training.
50: How to Avoid Overtraining.
51: Planning your Training.
52: If you are a Beginner.
53: Advancing your Training.
54: Keeping a Training Log.
55: Foundation Program.
56: 5K Program.
57: 10K Program.
58: Half-Marathon Program.
59: Marathon Program.
60: Strength and Endurance.
61: Increasing your Speed.
62: Post-Race Programs.
63: Build your Strength.
64: Core Training.
65: 01/ Lower Body Roll.
66: 02/ Bird Dog.
67: 03/ Dead Bug.
68: 04/ Glute Bridge.
69: 05/ Single Leg Glute Bridge.
70: 06/ Barbell Glute Bridge.
71: 07/ Sprinter Crunch.
72: 08/ Stability Ball Crunch.
73: 09/ Stability Ball Crunch with Medicine Ball.
74: 10/ GHD Back Extension.
75: 11/ Reverse Back Extension.
76: 12/ Stability Ball.
77: 13/ Stability Ball Rotation.
78: 14/ Medicine B
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The Complete Running and Marathon Book

Product Details

Overview

Table of Contents