The complete guide to running : how to be a champion from 9 to 90

Cover
Half Title
Disclaimer Note
Title Page
Copyright
Contents
	Acknowledgements pg 10
	Foreword pg 11
	Introduction pg 12
	Chapter 1 PHYSIOLOGICAL PRINCIPLES pg 15
		Energy Systems pg 16
		Muscle Fiber pg 20
		The Respiratory Cycle pg 22
		Respiratory System pg 23
		Anaerobic Threshold and VO2max pg 24
		The Heart pg 27
		Enlarged Heart, Coronary Vessels, and Increased Stroke Volume pg 30
		Heart Irregularities pg 31
		The Blood pg 34
		Mitochondrial Enzyme Activity pg 34
		Physical Differences Between Men and Women pg 35
		Your Friend, Lactic Acid pg 35
	Chapter 2 MENTAL TRAINING pg 39
		Introduction pg 39
		Harmony of Body, Mind, and Spirit pg 40
		The Ideal State of the Mind pg 45
		The Benefits of Laughter pg 46
		Relaxation Techniques pg 46
		Visualization pg 50
		Self-Assertive Statements pg 52
		Compliments, Affirmations, and Quotes in the Training Log pg 54
		Overcoming Prerace Jitters pg 56
		How to Stay Motivated pg 60
		Focus pg 61
		Refocus pg 67
		Mental Toughness pg 68
		Emotional Control pg 71
		The Power of Belief, Autosuggestion, and the Subconscious pg 73
	Chapter 3 RUNNING FORM pg 77
		Running Sequence pg 78
		Running Form for Important Body Parts pg 81
		Breathing pg 83
		Toeing Outwards or Abduction pg 83
		Discrepancy in Stride Length pg 85
		Form Practice pg 86
		Running Stride Length and Stride Frequency pg 86
		Summary pg 90
	Chapter 4 BUILDING A BASE AND HILL TRAINING pg 93
		Building a Base pg 93
		Hill Training pg 99
	Chapter 5 26 PRINCIPLES OF TRAINING pg 107
		1 - Principle of Base Training pg 107
		2 - Principle of Gradual Adaptation pg 108
		3 - Principle of Sharpening and Taper pg 110
		4 - Principle of Balanced Training pg 112
		5 - Principle of Correct Mix in a Session pg 114
		6 - Principle of Training Partner pg 114
		7 - Principle of Limit Training pg 115
		8 - Principle of Hard/Easy pg 115
		9 - Principle of Going With Your Strengths pg 116
		10 - Principle of Specificity pg 117
		11 - Principle of Use It or Lose It pg 117
		12 - Principle of Reversibility pg 118
		13 - Principle of Maintenance pg 119
		14 - Principle of Supercompensation pg 119
		15 - Principle of Periodization pg 120
		16 - Principle of Intuition and Training Flexibility pg 121
		17 - Principle of Continuity and Consistency pg 122
		18 - Principle of 'Chicken Mind' but Stronger Body pg 122
		19 - Principle of Relaxation pg 123
		20 - Principle of Least Effort pg 124
		21 - Principle of Regularity pg 124
		22 - Principle of Living Like a Champion pg 125
		23 - Principle of Anti-Shock pg 125
		24 - Principle of Neural Training pg 126
		25 - Principle of Training with Present Capabilities pg 128
		26 - Principle of Shocking the System pg 128
	Chapter 6 TRAINING FOR SPRINTERS pg 131
		General pg 131
		Speed, Speed Endurance, and Tempo Training pg 132
		Technique pg 133
		Form pg 133
		Drills for Sprinters pg 134
		Stride Rate and Stride Length pg 137
		Flexibility pg 139
		Reaction Drills pg 139
		Seasonal Schedules for Sprinters pg 140
		Charlie Francis Sprint System pg 143
		Sprint Techniques from Payton Jordan pg 144
	Chapter 7 GENERAL TRAINING THEORY FOR DISTANCE RUNNERS pg 151
		What Is Involved in Proper Distance Training? pg 151
		Energy Systems pg 152
		Interval Training pg 152
		The Five Training Systems pg 157
		Summary Table of Training for Distance Runners pg 167
		Running Economy pg 171
		Heart Rate Monitoring to Indicate Performance Improvement pg 173
	Chapter 8 TRAINING FOR 800 AND 1500 METRES AND MILE pg 177
		General pg 177
		Typical Weekly Training Schedules pg 180
		800 Meter Training pg 182
		1500 Meter or Mile Training pg 185
		The Kenyan Way pg 189
	Chapter 9 TRAINING FOR 5K, 10K, AND MARATHON pg 193
		Preparation Time pg 193
		Training Pace pg 194
		Mileage Goals pg 194
		How Fast to Train for Longer Runs pg 195
		How Much High Intensity Training pg 196
		What Kind of High Intensity or Quality Training pg 196
		Marathon Training pg 198
		The Kenyan Way pg 205
	Chapter 10 DESIGN YOUR OWN DISTANCE TRAINING SCHEDULE pg 207
		Quality Sessions pg 209
		Phases of Training pg 209
		Principles and Guidelines pg 210
		Correct Balance of Quality Training Sessions pg 211
		Example Training Schedules pg 214
		How to Make the Schedules Easier or Harder pg 220
	Chapter 11 RUNNING IN THE POOL pg 223
		Introduction pg 223
		Advantages pg 224
		Running Form pg 228
		Heart Rate pg 229
		Perceived Effort pg 229
		Workouts in the Deep End pg 231
		Workouts in the Shallow End pg 233
		Precautions pg 236
	Chapter 12 STRETCHING pg 239
		Advantages pg 240
		What to Stretch? pg 241
		Don't Overdo It pg 242
		Stretching Do's and Dont's pg 243
		Types of Stretching pg 244
		Some Essential Stretches pg 251
		Hamstring Stretches pg 254
		Stretches to Avoid pg 255
		Stretching Before a Workout pg 256
		Stretching After a Workout pg 257
	Chapter 13 RECOVERY pg 259
		Best Recovery Methods pg 259
		Recovery in Days After a Race pg 264
		Recovery After a Marathon pg 264
	Chapter 14 TRAINING SHOES pg 267
		Types of Last pg 268
		Types of Training Shoes pg 268
		Tests to Determine Shoe Type pg 269
		Some Useful Tips pg 270
	Chapter 15 NUTRITION pg 275
		Recommended Percentage of Carbohydrates, Protein, and Fats pg 276
		Carbohydrates pg 276
		Protein pg 279
		Fat pg 283
		Total Daily Calories pg 286
		Fiber pg 287
		Alkaline and Acid Forming Foods pg 289
		Proper and Improper Food Combinations pg 292
		Glycemic Index pg 295
		Water pg 300
		Pre-Competition Meal pg 303
		Alcohol & Wine pg 304
		Vitamin and Mineral Supplements pg 305
		"Magic" Supplements pg 312
	Chapter 16 INJURY PREVENTION AND CAUSES pg 329
		Personal Injuries and Lessons Learned pg 330
		Causes of Specific Major Injuries pg 332
		Summary of Causes of Injuries Survey pg 337
		Important Causes of Injury pg 338
		Precautions to Prevent Injuries pg 339
		Treatment of Injury pg 342
		Best Treatments for Injury pg 345
		Good and Bad of Anti-Inflammatory Drugs pg 348
		Delayed Onset of Muscle Soreness pg 349
		Lessons Learned During Recovery pg 350
	Chapter 17 PLYOMETRICS pg 353
		Theoretical Explanation pg 354
		Exercises for Lower Body pg 356
		Lower Impact Alternatives pg 358
		Intermediate Impact Alternatives pg 359
		Higher Impact Alternatives pg 360
		Medicine Ball Exercises pg 361
		Recommended Frequency pg 363
		Safety pg 363
		Recovery pg 364
	Chapter 18 DYNAMIC WARM-UP pg 365
		Disadvantages of Static Stretching Before Training pg 365
		Advantages of Dynamic Warm-up pg 366
		Recommended Dynamic Warm-up Sequence pg 367
	Chapter 19 WEIGHT TRAINING pg 369
		Advantages pg 370
		Off-Season and In-Season Training pg 372
		Recuperation pg 373
		Free Weights vs Machines pg 374
		Rubber Tubing Exercises pg 374
		Training Principles pg 375
		Number of Reps, Sets, and Loads pg 379
		Nutritional Supplements for Strength Trained Athletes pg 381
		Importance of Abdominals and Back Muscles pg 382
		Popular Weight Training Exercises pg 382
	Chapter 20 TACTICS pg 391
		General pg 391
		Planning pg 392
		Tactics for Middle Distance Races pg 393
		Tactics for Long Distance Races pg 396
	Chapter 21 YOUNGER AND OLDER COMPETITORS pg 399
		Young Competitors pg 399
		The In-Between Years pg 404
		Older Competitors pg 404
		Interview with Multi-World Record Distance Runner Ed Whitlock pg 412
	Chapter 22 INSPIRATIONAL SAYINGS pg 417
		Credits and Copyright Acknowledgements pg 427
	Index pg 429
	Photo Credits pg 439