Absolute Beginner's Guide to Half-Marathon Training: Get Ready to Run or Walk a 5K, 8K, 10K or Half-Marathon Race

Absolute Beginner’s Guide to Half-Marathon Training......Page 2
Copyright ©2005 by Que Publishing......Page 3
Contents at a Glance......Page 4
Table of Contents......Page 6
About the Author......Page 14
We Want to Hear from You!......Page 16
CHAPTER 1 Introduction......Page 18
What Are the Benefits of Walking and Running?......Page 19
Why Should You Follow the National Institute for Fitness and Sport’s (NIFS) Training Programs?......Page 20
What Are the Unique Features of This Book?......Page 23
CHAPTER 2 Getting Started......Page 26
What Should You Consider Before Starting Your Training?......Page 27
What Is the Importance of Setting Goals?......Page 28
What Are Your Goals?......Page 30
How Are You Going to Accomplish Your Goals?......Page 32
How Can You Track Your Progress?......Page 33
CHAPTER 3 Choosing Your Program......Page 40
How Do You Choose the Program That Is Best Suited for You?......Page 41
How Can You Determine Exercise Intensity?......Page 47
What Is Cross Training and Why Is It Important?......Page 54
CHAPTER 4 Safety Precautions......Page 56
How Do You Choose the Best Shoe for Running and Walking?......Page 57
What Safety Precautions Should Be Taken When Running and Walking in the Heat?......Page 61
What Safety Precautions Should Be Taken When Running and Walking in the Cold?......Page 64
What Is the Key to Dressing for Success?......Page 66
What Is the Best Way to Deal with Dog Encounters While Walking and Running?......Page 68
CHAPTER 5 Injury Prevention and Treatment......Page 70
How Can You Prevent the 13 Common Causes of Walking/Running-Related Injuries?......Page 71
What Are Some of the Common Walking and Running Injuries?......Page 78
If You Do Get Injured, What Should You Do?......Page 79
Is More Training Always Better?......Page 81
CHAPTER 6 Proper Walking and Running Form......Page 86
What Is the Proper Fitness Walking Form and Technique?......Page 87
What Is Racewalking?......Page 88
What Is the Proper Running Form and Technique?......Page 93
CHAPTER 7 Warm-Up/Cool-Down and Flexibility Exercises......Page 100
What Is the Proper Way to Warm-Up and Cool-Down?......Page 101
Why Is Flexibility Important to Runners and Walkers?......Page 102
What Are Some Common Types of Beneficial Stretching Exercises for Runners and Walkers?......Page 103
How Do You Exercise for a Full-Body Stretching Routine?......Page 106
CHAPTER 8 Strength Training......Page 114
How Is Strength Training Beneficial for Runners and Walkers?......Page 115
What Do You Need to Consider Before Starting a Strength Training Program?......Page 116
What Are the Commonly Used Strength Training Terms?......Page 118
What Are the Eight “Rules to Lift By?”......Page 120
How Can You Tailor a Strength Training Program to Fit Your Needs?......Page 121
What Are Some Basic Strength Training Exercises You Can Perform at the Gym?......Page 122
What Are Some Basic Strength Training Exercises You Can Perform at Home?......Page 131
How Can You Track Your Progress?......Page 135
Do Yoga and Pilates Count As Strength Training?......Page 137
What Are the Frequently Asked Questions Related to Strength Training?......Page 138
CHAPTER 9 What Should You Eat to Fuel Your Walking and Running?......Page 142
Which Nutrients Are Important for Fueling Walking and Running?......Page 143
How Can You Incorporate Balance, Variety, and Moderation into Every Meal?......Page 147
Is It Possible to Dine Out and Eat Healthy?......Page 158
CHAPTER 10 Training and Competition Nutrition for Runners and Walkers......Page 164
Why Should You Eat Before Running and Walking?......Page 165
Why Should You Focus on Fluids?......Page 168
Which Sport Supplements Are Appropriate During a Run or Walk?......Page 175
What Are the Best Foods to Eat After Running and Walking?......Page 177
CHAPTER 11 Mental Training and Motivation......Page 180
What Is the Foundation of Your Motivation to Walk or Run?......Page 181
What Are Some Specific Motivational Tips to Keep You Moving in the Right Direction?......Page 183
How Can You Overcome Some of the Common Roadblocks to Happiness?......Page 187
What Can You Do to Stay Motivated?......Page 189
CHAPTER 12 Racing Strategies......Page 190
What Should You Do to Prepare in the Last Week Before Your Race?......Page 191
What Are the Last Minute Preparations Before the Gun Goes Off?......Page 193
The Gun Has Gone Off—Now What?......Page 196
What Is the Best Way to Recover from the Race?......Page 200
APPENDIX A Additional Resources and Logs......Page 202
Training Resources......Page 203
Sports Nutrition Resources......Page 204
Training and Nutrition Logs......Page 205
Index......Page 216