Cross-country running

COVER......Page 1
Disclaimer......Page 3
TITLE PAGE......Page 4
COPYRIGHT PAGE......Page 5
Contents......Page 6
1 Dedication pg 11......Page 12
2 Cross-Country Changed my Life pg 12-13......Page 13
3 A Note to Coaches pg 15-16......Page 16
Why do we get injured? pg 17......Page 18
Common weak links pg 18......Page 19
Running improvement continues if .........Page 20
Getting faster requires extra work......Page 22
Stress + Rest = Improvement......Page 23
The damage......Page 24
Quality rest is crucial: 48 hours between workouts......Page 25
“Muscle memory”......Page 26
The anaerobic threshold......Page 27
Fast twitch vs. slow twitch muscle fibers......Page 28
The personal growth of speed training......Page 29
Sustained speed—through an increase in the number of repetitions......Page 31
Watch out! Speedwork increases aches, pains and injuries......Page 32
Setting up your plan for success......Page 34
Guidelines for using the formulas......Page 35
Workout grouping......Page 37
To predict your 2 mile or 5K performance: Use the “Magic Mile”......Page 38
A series of PTTs......Page 39
Use a journal!......Page 40
No huffing and puffing on pre-season runs......Page 42
Terrain training......Page 43
NEW OR “COMEBACK” RUNNERS: Pre-season conditioning program......Page 44
Walk breaks for new runners......Page 45
VETERAN RUNNERS: Pre-season conditioning program......Page 46
Walk breaks on long runs......Page 48
Warm up (and warm down) before test days and speed day workouts......Page 49
Test race workouts (WO)......Page 50
Hills......Page 51
Long runs......Page 52
10 5K Training Program: Beginner or Comeback Runners pg 52-63......Page 53
11 5K Training Program: Veteran/Time Improvement pg 64-75......Page 65
12 2 MILE Training Program (Also 3000-3200 Meters): Beginner or Comeback Runners pg 76-87......Page 77
13 2 MILE Training Program (Also 3000-3200 Meters): Veteran/Time Improvement pg 88-99......Page 89
14 1 MILE/1500 Meters: Beginner or Comeback Runners pg 100-111......Page 101
15 1 MILE Training Program (Also 1500 Meters): Veteran/Time Improvement pg 112-123......Page 113
16 Racing Strategies for Teams and Individuals pg 124-126......Page 125
Cadence or Turnover Drill......Page 128
Acceleration-Glider Drills (Acg)......Page 129
Hill running concepts......Page 131
Uphill running form during races and average runs......Page 132
The hill workout......Page 134
Running faster on hills in races......Page 135
Biggest mistakes: too long a stride, bouncing too much......Page 136
20 Cross Training: Getting Better as You Rest the Legs pg 137-142......Page 138
21 The Galloway Run-Walk Method pg 143-146......Page 144
Common causes of injuries......Page 148
How do you know if you are injured?......Page 150
Reducing risk of speed injuries......Page 151
How to return to running......Page 152
Speedwork increases injury risk......Page 153
Cramps in the muscles?......Page 154
Night treatments may help more than others......Page 156
Preventing speed injuries......Page 157
Running the long workouts during summer heat......Page 160
Hot weather slowdown for long runs—rule of thumb......Page 162
Heat disease alert!......Page 163
Tired during workouts......Page 165
Reasons why you may not be improving......Page 166
I feel great one day…and not the next......Page 168
Upset stomach or diarrhea (9 causes)......Page 170
Headache......Page 171
Tendon and foot injuries......Page 174
Starting running before the injury has healed......Page 175
Knee pain......Page 176
Outside of the knee pain—Iliotibial Band Syndrome......Page 177
Heel pain—Plantar fascia......Page 179
Calf muscle......Page 180
Choosing the best shoe for you......Page 181
27 The Clothing Thermometer pg 185-187......Page 186
28 Practical Eating Issues pg 188-191......Page 189
Get insulin working for you......Page 190
Eating during exercise......Page 191
It is important to reload after exercise—within 30 minutes......Page 192
Drinking......Page 194
Packing list......Page 195
Race day checklist......Page 196
30 Mental Toughness pg 199-205......Page 200
31 Products that Enhance Running pg 207-212......Page 208