Table Of Content

T H E C O M P L E T E RUNNING & MARATHON B O O K T H E C O M P L E T E RUNNING & MARATHON B O O K CONTENTS LONDON, NEW YORK, MUNICH, MELBOURNE, DELHI Senior Art Editor Senior Editor Michael Duffy Catherine Saunders ABOUT THIS BOOK 006 PRE - AND POST- RUN 058 Project Art Editors Project Editor STRETCHING Phil Gamble, Hannah Bowen INTRODUCTION: 007 Paul Drislane, Editors Katie Cavanagh Hugo Wilkinson WHY SHOULD I RUN? WARM-UP EXERCISES: Designers Jemima Dunne, TOE WALK 060 Saffron Stocker, Georgina Palffy, Stephen Bere Alison Sturgeon, HEEL WALK 060 THE RUNNING LAB 008 Producer Satu Fox Adam Stoneham US Senior Editor INCH WORM WALK 061 Studio Photography Shannon Beatty THE BODY 010 SPIDERMAN 061 Ruth Jenkinson US Editor Jackets Team Jill Hamilton THE MUSCLES 012 SCORPION STRETCH 062 Mark Cavanagh, Sophia Production Controller HIP WALK 062 M.T.T, Manisha Majithia Mandy Inness THE HEART AND LUNGS 014 Managing Art Editor Managing Editor SUPERMAN 063 Lee Griffiths Stephanie Farrow THE CORE 016 STRAIGHT KNEE WALK 063 Illustrators Rajeev Doshi Phil Gamble, THE HIPS 020 COOL-DOWN EXERCISES: Adam Brackenbury THE KNEE 024 SEATED SPIRAL TWIST 064 SAFETY NOTICE SIDE-LYING ROTATION 064 Before attempting the exercises and training THE ANKLE AND FOOT 026 in this book, please see p.38 for instructions HIP FLEXOR STRETCH 065 on haanvidn gp .a1 9fu2l lf ohre gaeltnhe crhale scakfuepty b aedfovirceeh.and, THE RUNNING CYCLE 030 DOWNWARD DOG 065 AN ECONOMIC CYCLE 032 HAMSTRING STRETCH 066 First American edition published in 2014 by DK Publishing, 4th floor ADDUCTOR STRETCH 066 THE EFFICIENT RUNNER 034 345 Hudson Street BRETTZEL 1 067 New York, New York 10014 ASSESSING YOUR RUNNING 036 BRETTZEL 2 067 14 15 16 10 9 8 7 6 5 4 3 2 1 STYLE 01-187515-Jan/2014 TECHNIQUE DRILLS: Copyright © 2014 Dorling Kindersley Limited ASSESSING YOUR RUNNING 038 ANKLING 068 FITNESS All rights reserved. Without limiting the rights ANKLE SPRINGS 069 reserved under copyright above, no part of this publication may be reproduced, stored in a A-WALK 070 retrieval system, or transmitted in any form or by GET READY TO RUN 042 any means (electronic, mechanical, photocopyring, B-WALK 071 recording, or otherwise) without prior written permission of both the copyright owners and the YOUR RUNNING GOALS 044 BOUNDING 072 above publisher of this book. Published in Great Britain by Dorling Kindersley Limited. STRIDE-OUTS 073 CHOOSING YOUR SHOES 046 A CIP catalog record for this book is available from the Library of Congress. WHAT TO WEAR 048 PLAN YOUR TRAINING 074 ISBN 978-1-4654-1576-9 NUTRITION—THE ESSENTIALS 050 DK books are available at special discounts when GOOD TRAINING PRINCIPLES 076 purchased in bulk for sales promotions, premiums, FUELING YOUR TRAINING 052 fund-raising, or education use. For details, contact VARY YOUR RUNNING 078 DK Publishing Special Markets, 345 Hudson Street, HYDRATION FOR RUNNERS 054 New York, New York 10014 or [email protected]. CROSS-TRAINING 082 Printed and bound in China by South China WARMING UP AND COOLING DOWN 056 Printing Company. HOW TO AVOID OVERTRAINING 084 Discover more at www.dk.com PLANNING YOUR TRAINING 086 HALF-KNEELING LIFT 125 ESSENTIAL MAINTENANCE 158 STICK CRUNCH 126 IF YOU ARE A BEGINNER 088 AVOIDING INJURY 160 RESISTANCE TRAINING 128 ADVANCING YOUR TRAINING 090 LOOK AFTER YOUR FEET 162 BACK SQUAT 130 KEEPING A TRAINING LOG 092 SINGLE LEG SQUAT 131 FOAM ROLLER EXERCISES 164 FOUNDATION PROGRAM 094 WALKING LUNGE WITH DUMBBELLS 132 NECK AND UPPER TRAPEZIUS 165 MUSCLES OVERHEAD WALKING LUNGE 133 5K PROGRAM (3.1 MILES) 096 WITH DUMBBELLS THORACIC SPINE 165 10K PROGRAM (6.2 MILES) 098 WALKING LUNGE WITH ROTATION 133 LUMBAR SPINE 166 BARBELL DEADLIFT 134 GLUTEAL AND PIRIFORMIS MUSCLES 166 HALF-MARATHON PROGRAM 100 SINGLE-LEG DEADLIFT 135 TFL MUSCLE AND ITB BAND 167 MARATHON PROGRAM 102 CALF RAISE 136 HAMSTRING MUSCLES 167 STRENGTH AND ENDURANCE 104 CALF RAISE WITH DUMBBELLS 136 QUADRICEPS MUSCLES 168 ECCENTRIC CALF RAISE 137 GASTROCNEMIUS AND SOLEUS 168 INCREASING YOUR SPEED 106 MUSCLES TOE RAISE 137 POST- RACE PROGRAMS 108 TIBIALIS ANTERIOR AND PERONEAL 169 PUSH-UP (FEET) 138 MUSCLES PUSH-UP (KNEES) VARIATION 139 PLANTAR FASCIA BAND 169 BUILD YOUR STRENGTH 110 BOSU PUSH-UP VARIATION 139 COMMON COMPLAINTS 170 SINGLE-LEG PUSH-UP VARIATION 139 CORE TRAINING 112 RUNNERS’ INJURIES 172 SINGLE-ARM PUSH-UP VARIATION 139 LOWER BODY ROLL 114 KETTLEBELL DEADLIFT 140 BIRD DOG 115 KETTLEBELL SWING 140 DEAD BUG 115 FITNESS CHARTS 184 SUSPENDED ROW (STANDING) 141 GLUTE BRIDGE 116 GLOSSARY 186 SINGLE-ARM SUSPENDED ROW 141 SINGLE-LEG GLUTE BRIDGE 117 WITH ROTATION INDEX 188 BARBELL GLUTE BRIDGE 117 HANG POWER CLEAN 142 SPRINTER CRUNCH 118 ACKNOWLEDGMENTS 192 STABILITY BALL CRUNCH 119 THE RACE 144 STABILITY BALL CRUNCH WITH 119 MEDICINE BALL TAPER YOUR TRAINING 146 GHD BACK EXTENSION 120 GET INTO THE MIND ZONE 148 REVERSE BACK EXTENSION 121 STABILITY BALL GLUTE EXTENSION 121 FUEL YOUR PERFORMANCE 150 STABILITY BALL ROTATION 122 BOOST YOUR FLUID LEVELS 152 MEDICINE BALL SLAM 123 TACTICS FOR THE RACE DAY 154 HALF-KNEELING CHOP 124 AFTER THE BIG RACE 156 006 >> ABOUT THIS BOOK ABOUT THIS BOOK Each chapter of this book tackles a different area of process of preparing to run, beginning and developing knowledge for anyone wanting to start running, or to your training, all the way to reaching the pinnacle train at a higher level. It starts by showing the of your performance. It also gives advice and tips on muscles and biomechanics you can harness to power competing in races—and on how to recover. Below is your performance, and then takes you through the a selection of the book’s main features. Inside the runner’s body The biomechanics of running Anatomical diagrams show the vital muscles, Biomechanical analyses of the movements of bones, and ligaments used for running to give running show how to improve your form and you the knowledge to run better and avoid injury. avoid common mistakes. 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TTiofrIAMOUNT OF TRAININGneuKNnhAtdr 1EerttPuo4586072391 hhFYac00000000000dEeemt %%%%%%%%%%%uM15>ROr ido c5o–>AtI1ienhu–sN R0 3teniiDAnnKGa0 t3rTt Mn K bratooAHdcrreM cf a( aefwyO e3c oti (Soee,nNo–9ra eetu6ifp1 nhH(k r 2eyM ⁄ get2r6o. IriB Lg–u na2M1Errignb9en SIOdrre L ayia)a fMEnwcotocSeAgeIereuLe)e r dE k–sRt Se hth)phoeDeleue n talWoddd iersnae gck eu p Qsaiabnuine&mscdsiAcd t tre seosas,rt csg gaiifnniurvutgfied lo, terayrmsnoa adtiunot tii nohgne Sample training programmes Dealing with injury Plan your training to perfection with sample Learn how to identify, deal with, and recover programmes to prepare you for a range of from a variety of common runners’ injuries races, from 5km (3.1 miles) to a full marathon. and health complaints. 098 >>PLAN YOUR TRAINING 10K PROGRAMME<< 099 174 >>ESSENTIAL MAINTENANCE RUNNERS' INJURIES<< 175 1TnwbcgaAppPItpfipforrrosorrtei I ooeyov otenC fd ewggoweespo0egpKydurrslsk raroealoIy -oseaN,thtrmstr -o.wioemw paksrwGmYKuma v d atodti moreeieoteU hurn ofn heb eeen Potoit s k noh f e y ontrh fiwf oTidg vw o tsoPoraprueHya is uue psslorrtrrpl lErp .ce a d a9raf etereo uas ocPeo4R tbnrcvns1eeuh s iA–rsi pefifir9r0 eaeotu( Coerctn5 v skan.1sroE b r Oe e1 ekbA et0 i(iesoe0o 6 ce skdrfitv dk x u .sdrhspdar2e o iaepnuwanapiGo rnmcvrffinmtty.dneoe1eg i e gst ycinl4trmb lohkir auoewgReeta6pseut)unonf m o –soyo strrln e4e maeolfar cwyib en7ulasnuctAe l,ophdrosee s)gl i a.ardeit rtw,e,eoo unr yyikfaop snfnd ofi Moys a sni nsatusa outr ei hdwwne vnnpu veddowgeeieril ai s tdlsrilMt aoll sil tb o .h ln ee ERTrrfuaonmaiuodbUAfensin llkvoedNtlBeon havdeNosLFwRPBTIHeneeN r)fIEARtEAEIr tN c LTiop RsMtsCOoanSeLCGEh eOe TEGkvPg iwdROR mi LVrsSRiOeR sV En EaLshE1EEw r UpAPRKgii ORStSo0sfoNELrUer SYSu oUtSAknaNwuIe IhORlvT siORlnkrnUa eNSe,ufN niNn dK.donRn1 SeDtueuEUgn0 crpotnNY eeki(oe ndsr s n> ,pngear so>aurdt eatowdini r ongpedy enfgprx ea3fa .cCpSo8oksm—eRrEtrsn4oe6 OemS tfi–gwdkrSSh8CeRH vr mISciYhmaO5.PEse aCTeI Em AN) o(fnrL.aRr2R a SIrm eEyNnATbe—c/ oxGMd eIeey R4Ntu/p noIAShs bdLI emueWTNaiaEiexrsE firGnISiiffM,et le %oet eaa 6Mn raesfsnec4I)rnlN c eo akty Gednmomo. y u1 s t( o04hmk0in eg STbsTAPERING WEEKSSPECIFIC WEEKSBASE WEEKStyhAr ieasMn fpgorPt12534o67u8hgrLe-rwnEaimen e1gmRRRRRRRRk E0EEEEEEEr e1sSSSSSSSSu pTKTTTTTTThnea scsPei fiasR cst i3333333wtOo–––––––rno4444444a(((((((G4435353s44466-iR 8n8wMMMMMMM .....8885R5aEKK2666666i6IIIIIIISKKKnKKLLeLLLLLlMM0000000lEEEEEEETMMMMMAgoe––––– –– SSSSSSS7777777 w k)))))))p00000M00 bi%%%h%%%%naaMgss (4((He0ey64488888466E..I 8.. ––o–––––.8L5(p×× 5RR9996969 6K(I(((LK(uK 44 3K5EEth522466 M MR×M R MPP88D MMMMa00...tiM 855 EE nEE( KK32 o7788O08s088III(I3TAIKSKKLLLPL4AALMMc0005555e5MM NEEEEETMMMM EETrTYlM0 –––––––M,SSSS/ uuSASSI8899 999 H HOML-I))))f)PLTdn)) 0555055EIIFBo ELLOS%%%%%%eS% FlLL)u))Y)ls op -lw De33300300t222oeg––––––S––SA22424204004(((((C WWd 22322Y433––33–Y 333IIMMMMM.....CMM 28222000555456666LIIIIIPKKKKKMMLLLLL 000000I00MMMEEEEENMMMMMoasRII––––––––NNSSSSSIII77776666Gen nNNN)O))))GG000000 00s dSSSe % %%%%%%% s G fihioRonnAuissrMh .b RRRRRRRReTMeEEEEEEEE5shSSSSSSSSf EoiTTTTTTTTwsr iept hhtah tseh43633888881e (...0r.–––––––(825tR66 69969299e .((((((wl ( 8 .1K465583AKKK.a6Ke2461994K 2 M88C MMMMsMMMMMoM.. ..M0 K7875MM.oEKK 69t6688 8 88 IIIIII- KMOIKKKKTTTLLLLLLO L MMswpIK0055555DOEEEEEEMFLMEEMMME EN OMt –––––––ASSSSSSFFEuMMMSe8989999 iN)))))) F0YS)onPPPe5555500,).) n8OO%%Ot%%%%%k i a lt lda pa0000000pey–––––––e2222222(((((((r 4423333rt4443f646R oMwMMMMMMb.......8882585E7r5555555IIIIIIeISKKKKKKKLLLLLLoLm0000000EEgEEEETEMMMMMMM –––––––SSoSSSSSai6666666n)))))))fn0000000 sw%%%%c%%%.ee teD192233r22MMMMMkMMMMI20aT.40352S57I O(((((((L9IIIIIIII6KTi......sLLLLLLLL2112111K188872nETA.KMEEEEEEEE268i35160MAKKKKKKSNxiMSSSSSSSS nL MMMCMMM (+)))))))), +6E g Ctpsprarhrroacoeolieopgnw uarion arryr-emg oce ofumvod eheren osydt wo u tro MWTatwwmWSahRytwosparsmmmdnWWfpdsAmseeewiuut tnonuareraeh Ixfiihaauooimrf eCowabrlliumtddpreMeHHHeie elUlyynebnsgsnErpiht s reodw rnbc,nrc rsso.Rintced g ieEanAA lrn eidlatogaldhegeAtriS s meareIee lhetnydirdrdev N wse yseTTut bygmsyr dsriseemoiamieumohr’Cn deknyrce sne, iw a dyu rigoi trlceg .caaAI o,ae fonChvagle m t oo Lsp e feSFoina bnsctnad ebyeboel hp , umARadoolr v oe t pau.pd eE e risaratfao ystiibn l neTeYrd a toohvnp mrit uNEtr bpss,t szsee a ar io ri alin leyrsHttfsainahctcyewltary o ceStlau ohor etiphoeaTi anym y.e io aIbvatd“i ihTsimotfe tEeglwpe huell.Arnn dpwsnla Tffmceli iHohe ist osRl rhxreFnaehyf i n tor ltemjombmeoer t oyitearcoiwTettui.u ofsiralrRonEpee dhsyErcoasot ldo f tecuIur iuetull laarmerRgs”f hv coeeesltcbene mst uccbetrTs oyn siptnuaASduceoek,ie un tneghh ofg c ynaEpttwrtbe pawdlhpe t hUrrrdur t v lece o ;aYo b ff ca emayuela seulo aiorIeArt miieeal oess woyfatmtdeRtnn .fpc hst xeN mf sMr t auarhtegns onp nn, TIt aotivediei saaycgi yauetfxyffsglNheugot'eapa .l dii l tth mo . 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You might well ask yourself enjoyable goals, and set out structured and this. All too often, runners start with plenty achievable training programs. It will guide you of enthusiasm and run with maximum effort, through building a proper fitness base with the pushing themselves through unnecessary expert strength and core programs that will also pain barriers, and consequently doing more benefit your general strength and mobility harm than good. in day-to-day life. It covers everything from However, it doesn’t have to be like that, and your typical running injuries and ways to this book will show you why and how. With the prevent them, to what to wear, and nutrition right approach, running is unbeatable for getting and hydration tips for everyday training. For fit and for your general health and well-being— those who really want to test themselves, and with the correct training and a little it also provides advice and strategies planning, you can soon set yourself on for optimizing race day preparation, the road to your first race, or to performance, and recovery, whether hitting new and better goals. for the first short race, or braving a Whether you’re new to running full marathon. or a seasoned athlete, this book will So, what are you waiting for? make the sport more rewarding by Start reading, lace up your sneakers, developing you into a more efficient and enter the world of running and intelligent runner. It will help one step ahead of the pack. you focus on smart, Good luck!

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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
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The Complete Running and Marathon Book PDF

194 Pages·2014·33.41 MB·English
by  DK Publishing
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T H E C O M P L E T E RUNNING & MARATHON B O O K T H E C O M P L E T E RUNNING & MARATHON B O O K CONTENTS LONDON, NEW YORK, MUNICH, MELBOURNE, DELHI Senior Art Editor Senior Editor Michael Duffy Catherine Saunders ABOUT THIS BOOK 006 PRE - AND POST- RUN 058 Project Art Editors Project Editor STRETCHING Phil Gamble, Hannah Bowen INTRODUCTION: 007 Paul Drislane, Editors Katie Cavanagh Hugo Wilkinson WHY SHOULD I RUN? WARM-UP EXERCISES: Designers Jemima Dunne, TOE WALK 060 Saffron Stocker, Georgina Palffy, Stephen Bere Alison Sturgeon, HEEL WALK 060 THE RUNNING LAB 008 Producer Satu Fox Adam Stoneham US Senior Editor INCH WORM WALK 061 Studio Photography Shannon Beatty THE BODY 010 SPIDERMAN 061 Ruth Jenkinson US Editor Jackets Team Jill Hamilton THE MUSCLES 012 SCORPION STRETCH 062 Mark Cavanagh, Sophia Production Controller HIP WALK 062 M.T.T, Manisha Majithia Mandy Inness THE HEART AND LUNGS 014 Managing Art Editor Managing Editor SUPERMAN 063 Lee Griffiths Stephanie Farrow THE CORE 016 STRAIGHT KNEE WALK 063 Illustrators Rajeev Doshi Phil Gamble, THE HIPS 020 COOL-DOWN EXERCISES: Adam Brackenbury THE KNEE 024 SEATED SPIRAL TWIST 064 SAFETY NOTICE SIDE-LYING ROTATION 064 Before attempting the exercises and training THE ANKLE AND FOOT 026 in this book, please see p.38 for instructions HIP FLEXOR STRETCH 065 on haanvidn gp .a1 9fu2l lf ohre gaeltnhe crhale scakfuepty b aedfovirceeh.and, THE RUNNING CYCLE 030 DOWNWARD DOG 065 AN ECONOMIC CYCLE 032 HAMSTRING STRETCH 066 First American edition published in 2014 by DK Publishing, 4th floor ADDUCTOR STRETCH 066 THE EFFICIENT RUNNER 034 345 Hudson Street BRETTZEL 1 067 New York, New York 10014 ASSESSING YOUR RUNNING 036 BRETTZEL 2 067 14 15 16 10 9 8 7 6 5 4 3 2 1 STYLE 01-187515-Jan/2014 TECHNIQUE DRILLS: Copyright © 2014 Dorling Kindersley Limited ASSESSING YOUR RUNNING 038 ANKLING 068 FITNESS All rights reserved. Without limiting the rights ANKLE SPRINGS 069 reserved under copyright above, no part of this publication may be reproduced, stored in a A-WALK 070 retrieval system, or transmitted in any form or by GET READY TO RUN 042 any means (electronic, mechanical, photocopyring, B-WALK 071 recording, or otherwise) without prior written permission of both the copyright owners and the YOUR RUNNING GOALS 044 BOUNDING 072 above publisher of this book. Published in Great Britain by Dorling Kindersley Limited. STRIDE-OUTS 073 CHOOSING YOUR SHOES 046 A CIP catalog record for this book is available from the Library of Congress. WHAT TO WEAR 048 PLAN YOUR TRAINING 074 ISBN 978-1-4654-1576-9 NUTRITION—THE ESSENTIALS 050 DK books are available at special discounts when GOOD TRAINING PRINCIPLES 076 purchased in bulk for sales promotions, premiums, FUELING YOUR TRAINING 052 fund-raising, or education use. For details, contact VARY YOUR RUNNING 078 DK Publishing Special Markets, 345 Hudson Street, HYDRATION FOR RUNNERS 054 New York, New York 10014 or [email protected]. CROSS-TRAINING 082 Printed and bound in China by South China WARMING UP AND COOLING DOWN 056 Printing Company. HOW TO AVOID OVERTRAINING 084 Discover more at www.dk.com PLANNING YOUR TRAINING 086 HALF-KNEELING LIFT 125 ESSENTIAL MAINTENANCE 158 STICK CRUNCH 126 IF YOU ARE A BEGINNER 088 AVOIDING INJURY 160 RESISTANCE TRAINING 128 ADVANCING YOUR TRAINING 090 LOOK AFTER YOUR FEET 162 BACK SQUAT 130 KEEPING A TRAINING LOG 092 SINGLE LEG SQUAT 131 FOAM ROLLER EXERCISES 164 FOUNDATION PROGRAM 094 WALKING LUNGE WITH DUMBBELLS 132 NECK AND UPPER TRAPEZIUS 165 MUSCLES OVERHEAD WALKING LUNGE 133 5K PROGRAM (3.1 MILES) 096 WITH DUMBBELLS THORACIC SPINE 165 10K PROGRAM (6.2 MILES) 098 WALKING LUNGE WITH ROTATION 133 LUMBAR SPINE 166 BARBELL DEADLIFT 134 GLUTEAL AND PIRIFORMIS MUSCLES 166 HALF-MARATHON PROGRAM 100 SINGLE-LEG DEADLIFT 135 TFL MUSCLE AND ITB BAND 167 MARATHON PROGRAM 102 CALF RAISE 136 HAMSTRING MUSCLES 167 STRENGTH AND ENDURANCE 104 CALF RAISE WITH DUMBBELLS 136 QUADRICEPS MUSCLES 168 ECCENTRIC CALF RAISE 137 GASTROCNEMIUS AND SOLEUS 168 INCREASING YOUR SPEED 106 MUSCLES TOE RAISE 137 POST- RACE PROGRAMS 108 TIBIALIS ANTERIOR AND PERONEAL 169 PUSH-UP (FEET) 138 MUSCLES PUSH-UP (KNEES) VARIATION 139 PLANTAR FASCIA BAND 169 BUILD YOUR STRENGTH 110 BOSU PUSH-UP VARIATION 139 COMMON COMPLAINTS 170 SINGLE-LEG PUSH-UP VARIATION 139 CORE TRAINING 112 RUNNERS’ INJURIES 172 SINGLE-ARM PUSH-UP VARIATION 139 LOWER BODY ROLL 114 KETTLEBELL DEADLIFT 140 BIRD DOG 115 KETTLEBELL SWING 140 DEAD BUG 115 FITNESS CHARTS 184 SUSPENDED ROW (STANDING) 141 GLUTE BRIDGE 116 GLOSSARY 186 SINGLE-ARM SUSPENDED ROW 141 SINGLE-LEG GLUTE BRIDGE 117 WITH ROTATION INDEX 188 BARBELL GLUTE BRIDGE 117 HANG POWER CLEAN 142 SPRINTER CRUNCH 118 ACKNOWLEDGMENTS 192 STABILITY BALL CRUNCH 119 THE RACE 144 STABILITY BALL CRUNCH WITH 119 MEDICINE BALL TAPER YOUR TRAINING 146 GHD BACK EXTENSION 120 GET INTO THE MIND ZONE 148 REVERSE BACK EXTENSION 121 STABILITY BALL GLUTE EXTENSION 121 FUEL YOUR PERFORMANCE 150 STABILITY BALL ROTATION 122 BOOST YOUR FLUID LEVELS 152 MEDICINE BALL SLAM 123 TACTICS FOR THE RACE DAY 154 HALF-KNEELING CHOP 124 AFTER THE BIG RACE 156 006 >> ABOUT THIS BOOK ABOUT THIS BOOK Each chapter of this book tackles a different area of process of preparing to run, beginning and developing knowledge for anyone wanting to start running, or to your training, all the way to reaching the pinnacle train at a higher level. It starts by showing the of your performance. It also gives advice and tips on muscles and biomechanics you can harness to power competing in races—and on how to recover. Below is your performance, and then takes you through the a selection of the book’s main features. Inside the runner’s body The biomechanics of running Anatomical diagrams show the vital muscles, Biomechanical analyses of the movements of bones, and ligaments used for running to give running show how to improve your form and you the knowledge to run better and avoid injury. avoid common mistakes. 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TTiofrIAMOUNT OF TRAININGneuKNnhAtdr 1EerttPuo4586072391 hhFYac00000000000dEeemt %%%%%%%%%%%uM15>ROr ido c5o–>AtI1ienhu–sN R0 3teniiDAnnKGa0 t3rTt Mn K bratooAHdcrreM cf a( aefwyO e3c oti (Soee,nNo–9ra eetu6ifp1 nhH(k r 2eyM ⁄ get2r6o. IriB Lg–u na2M1Errignb9en SIOdrre L ayia)a fMEnwcotocSeAgeIereuLe)e r dE k–sRt Se hth)phoeDeleue n talWoddd iersnae gck eu p Qsaiabnuine&mscdsiAcd t tre seosas,rt csg gaiifnniurvutgfied lo, terayrmsnoa adtiunot tii nohgne Sample training programmes Dealing with injury Plan your training to perfection with sample Learn how to identify, deal with, and recover programmes to prepare you for a range of from a variety of common runners’ injuries races, from 5km (3.1 miles) to a full marathon. and health complaints. 098 >>PLAN YOUR TRAINING 10K PROGRAMME<< 099 174 >>ESSENTIAL MAINTENANCE RUNNERS' INJURIES<< 175 1TnwbcgaAppPItpfipforrrosorrtei I ooeyov otenC fd ewggoweespo0egpKydurrslsk raroealoIy -oseaN,thtrmstr -o.wioemw paksrwGmYKuma v d atodti moreeieoteU hurn ofn heb eeen Potoit s k noh f e y ontrh fiwf oTidg vw o tsoPoraprueHya is uue psslorrtrrpl lErp .ce a d a9raf etereo uas ocPeo4R tbnrcvns1eeuh s iA–rsi pefifir9r0 eaeotu( Coerctn5 v skan.1sroE b r Oe e1 ekbA et0 i(iesoe0o 6 ce skdrfitv dk x u .sdrhspdar2e o iaepnuwanapiGo rnmcvrffinmtty.dneoe1eg i e gst ycinl4trmb lohkir auoewgReeta6pseut)unonf m o –soyo strrln e4e maeolfar cwyib en7ulasnuctAe l,ophdrosee s)gl i a.ardeit rtw,e,eoo unr yyikfaop snfnd ofi Moys a sni nsatusa outr ei hdwwne vnnpu veddowgeeieril ai s tdlsrilMt aoll sil tb o .h ln ee ERTrrfuaonmaiuodbUAfensin llkvoedNtlBeon havdeNosLFwRPBTIHeneeN r)fIEARtEAEIr tN c LTiop RsMtsCOoanSeLCGEh eOe TEGkvPg iwdROR mi LVrsSRiOeR sV En EaLshE1EEw r UpAPRKgii ORStSo0sfoNELrUer SYSu oUtSAknaNwuIe IhORlvT siORlnkrnUa eNSe,ufN niNn dK.donRn1 SeDtueuEUgn0 crpotnNY eeki(oe ndsr s n> ,pngear so>aurdt eatowdini r ongpedy enfgprx ea3fa .cCpSo8oksm—eRrEtrsn4oe6 OemS tfi–gwdkrSSh8CeRH vr mISciYhmaO5.PEse aCTeI Em AN) o(fnrL.aRr2R a SIrm eEyNnATbe—c/ oxGMd eIeey R4Ntu/p noIAShs bdLI emueWTNaiaEiexrsE firGnISiiffM,et le %oet eaa 6Mn raesfsnec4I)rnlN c eo akty Gednmomo. y u1 s t( o04hmk0in eg STbsTAPERING WEEKSSPECIFIC WEEKSBASE WEEKStyhAr ieasMn fpgorPt12534o67u8hgrLe-rwnEaimen e1gmRRRRRRRRk E0EEEEEEEr e1sSSSSSSSSu pTKTTTTTTThnea scsPei fiasR cst i3333333wtOo–––––––rno4444444a(((((((G4435353s44466-iR 8n8wMMMMMMM .....8885R5aEKK2666666i6IIIIIIISKKKnKKLLeLLLLLlMM0000000lEEEEEEETMMMMMAgoe––––– –– SSSSSSS7777777 w k)))))))p00000M00 bi%%%h%%%%naaMgss (4((He0ey64488888466E..I 8.. ––o–––––.8L5(p×× 5RR9996969 6K(I(((LK(uK 44 3K5EEth522466 M MR×M R MPP88D MMMMa00...tiM 855 EE nEE( KK32 o7788O08s088III(I3TAIKSKKLLLPL4AALMMc0005555e5MM NEEEEETMMMM EETrTYlM0 –––––––M,SSSS/ uuSASSI8899 999 H HOML-I))))f)PLTdn)) 0555055EIIFBo ELLOS%%%%%%eS% FlLL)u))Y)ls op -lw De33300300t222oeg––––––S––SA22424204004(((((C WWd 22322Y433––33–Y 333IIMMMMM.....CMM 28222000555456666LIIIIIPKKKKKMMLLLLL 000000I00MMMEEEEENMMMMMoasRII––––––––NNSSSSSIII77776666Gen nNNN)O))))GG000000 00s dSSSe % %%%%%%% s G fihioRonnAuissrMh .b RRRRRRRReTMeEEEEEEEE5shSSSSSSSSf EoiTTTTTTTTwsr iept hhtah tseh43633888881e (...0r.–––––––(825tR66 69969299e .((((((wl ( 8 .1K465583AKKK.a6Ke2461994K 2 M88C MMMMsMMMMMoM.. ..M0 K7875MM.oEKK 69t6688 8 88 IIIIII- KMOIKKKKTTTLLLLLLO L MMswpIK0055555DOEEEEEEMFLMEEMMME EN OMt –––––––ASSSSSSFFEuMMMSe8989999 iN)))))) F0YS)onPPPe5555500,).) n8OO%%Ot%%%%%k i a lt lda pa0000000pey–––––––e2222222(((((((r 4423333rt4443f646R oMwMMMMMMb.......8882585E7r5555555IIIIIIeISKKKKKKKLLLLLLoLm0000000EEgEEEETEMMMMMMM –––––––SSoSSSSSai6666666n)))))))fn0000000 sw%%%%c%%%.ee teD192233r22MMMMMkMMMMI20aT.40352S57I O(((((((L9IIIIIIII6KTi......sLLLLLLLL2112111K188872nETA.KMEEEEEEEE268i35160MAKKKKKKSNxiMSSSSSSSS nL MMMCMMM (+)))))))), +6E g Ctpsprarhrroacoeolieopgnw uarion arryr-emg oce ofumvod eheren osydt wo u tro MWTatwwmWSahRytwosparsmmmdnWWfpdsAmseeewiuut tnonuareraeh Ixfiihaauooimrf eCowabrlliumtddpreMeHHHeie elUlyynebnsgsnErpiht s reodw rnbc,nrc rsso.Rintced g ieEanAA lrn eidlatogaldhegeAtriS s meareIee lhetnydirdrdev N wse yseTTut bygmsyr dsriseemoiamieumohr’Cn deknyrce sne, iw a dyu rigoi trlceg .caaAI o,ae fonChvagle m t oo Lsp e feSFoina bnsctnad ebyeboel hp , umARadoolr v oe t pau.pd eE e risaratfao ystiibn l neTeYrd a toohvnp mrit uNEtr bpss,t szsee a ar io ri alin leyrsHttfsainahctcyewltary o ceStlau ohor etiphoeaTi anym y.e io aIbvatd“i ihTsimotfe tEeglwpe huell.Arnn dpwsnla Tffmceli iHohe ist osRl rhxreFnaehyf i n tor ltemjombmeoer t oyitearcoiwTettui.u ofsiralrRonEpee dhsyErcoasot ldo f tecuIur iuetull laarmerRgs”f hv coeeesltcbene mst uccbetrTs oyn siptnuaASduceoek,ie un tneghh ofg c ynaEpttwrtbe pawdlhpe t hUrrrdur t v lece o ;aYo b ff ca emayuela seulo aiorIeArt miieeal oess woyfatmtdeRtnn .fpc hst xeN mf sMr t auarhtegns onp nn, TIt aotivediei saaycgi yauetfxyffsglNheugot'eapa .l dii l tth mo . Pr,Ms sf tv sb sryrm“ gI r e nih r eesenmnode RpeOfnua,eocbe euteulmoa sie ttTdcu teTeerwu flnl rgEr hreIydfoptelp,euaaeuirasttCe a e evuassa aROc aaoq yOtfinrkeythNff (trgtrbpavtE e cdihsetsulihubr unu oerstadono nlb,tbeul iraeeMc)l eadi rhy ipereTo auioor. . ounR illslnhtser canr errwvTtnieeise rvn nAdL pngorfeett a?ttup tSacd w oeg’ae tsUe ds eroari . ee e ts”yttvaEsar rltrcog io atos? mriIueoftlf thcn tdmneu oe lne o fitueNtvesi itor l afcnwe rv tenocthAup out umdd ee,tmraian sersdhhu pg aon hn,eaet No rnmas nu rya ifttetxcpvoer ns suvyaugtl R c trencltr erw copomeop meiteveda theInorasiile hnaasmdt leuerrtrearxNee d roncr umei ioieelraleoegst/yunhb( xvndfyn eelr uie weorstt h mieocxga miGeeaeio i idyns rogm hsteredrtpnndfae.aretarcipdrn ea co c yoar nlre?ae tYojlioygo icmffurasl us lusel psnoc htncc mmyhedieo soec tcnsft p se petratu ietamestsoart te,xauu chss.yehe p mi .ciihedu s eo no tus ntulluene o slS eaeYee,.tep mschqsoowv r i s1fedurm rds elaurnrdto rlus .a h’ uie secmcm 7e e.e ioaretkiidrndl rA,uun sfisat igori tflha,aeys2(seirva,cdtnu eapeh e pjr rsn fepe mouer,u decilb–oaptya/ ese, foo .ynen7j r asoifos— orrsiueesmpcy ncacyM r eo rr y3si vtrco lan-reeotnlyyt .ye t . oy ene)oto uu d l uo eao f o bdr rn so ru yare d c r r l,e QQMUoowFl(maUUeqVArvRroASaguuae eeDCrsDsr sa c LiR(prtmmrntcgd-RuEVuIuettlC sroaea-eGsrnIeE iusr lCassRcsfaPmntdVpetiteOt)EuSnaeee)m,r sU p s,sTpPBodrira oatmPneusfisrrcuunrSluaa oigi,esnsssas ird tdst cg,Ien i eiheNagabrmdPaelpnuuiJa sm iUthdettmuieta/b,mRsl ooulmpl aIeacersoE sk nc atobStsldonerre i ( ssrntfignu ohogilnaunril seegd tnt u etreihyonysuqoe)ugpsu, u pl etaotm ssh etwo eueicofgetsh f h icr non l uijequtsur.) y e ., BWTshpTwlWS(RsditaotijbflaWItappturfipinonfsuohhruhk stnuoraarronhheut ereoijjoeton tere orUnueiitectrpHHHseeyitwaheennhrrsdgp si .ltutchrtcros ar bocyt eeo;.cpaWo i re ieEAAtpu leReammeigauaiu tRiar d ts,iarotd fbmpr hniuronsanarNiwn mTTo aeb ieartecmi cbu.y Sins.nlyidect1do nia nceysknn oi mbcrI roer stal anio7AInn fdi m odaCsltpa.nsIniaen.no u rS yce vn at di2Ibc ka iaTettIgb itArRa negfwne he fp nntc eio en–aeii ay lyyn e e7nsi.iTynsoareafdIbnm i lNEynvhnoo blTl uys d.eo-3orni,Ssliou/t , Higa ndur soue T au o ethocuao t) btbfectrT bc f yr y Iaiaft hiprerni s oBaaabaksbtEasewall aonuhtni i o .dsiyHoier lt usudoutnl Rs sb nceewptmulpibu a iTophimjh h.ut t zgntiil Tsesoasf tpod rheviesEllgracohohEeerpabe rt ehdt got celim e ybw mRrgtud r seee yrrtdl nr dd rceecmTeeeksatcii seiue uSies eraiscooohea arcat hffinnEchstcnimippe nap Unaoraohanav edaprnryeYirteoeigc yt atfff geiAotnnipmt ueam dcits aine ba oe aRpi micidbohsMftca iteu imaeobnrs gsTeonnen nacteesrah eehaaye nbelcn Nad oarlbeeidr dugt tao yra mvlbsPM erteuXtws iseusciiprgi, i y kra t,nn eo neidtofj uein brioa.- agep verpTo fyn i tpTonr dblsrnEd;rmbSdst taentf rn o oeroeaeoase iiiaa lthe fl Ohest Oeimts tmnteNedawptrmeiyotsuoms e elarhi eneity htiwfaoav rin.pt, wc ntM mdn , rrsi etent wT,.war aemI l elstomhR i ouatye ao aflwwioyAfls eadfhecbrp llcia ffn?noiSoyoebw ea oenonilo .Ulleepp.eruoroantan ill dnu sypedteu reeuj ieTl?nflrip hfi radmeunnfi l hbti mNeeoncla sa c st finsn serlyhffehicoxr gdbuyutor dieaendtnnhaumygcosr atm aerpNe eo r etl.ocas tms aiiogt tin r n ntstisdetofde ecwpIcoas eiaheun noougibfIra towod ep rtto anbmences etef-tjNdh oiilvie enhutrod tfilfda neeafsnxotink d d mlshofsmh deoR eoait .r,i n nciGeo pi n a ubttltfeohwtmnsse, bcrrmncIt e oclxry oefhgthcCae t koei?e aenefmaaeess ennee,ilecavegep Ean ein ruldfeuknas wuodsnetdrosdkdrateor i noefl nic lbsbs t ak roaikebsiwen tlp namdmcrec irtpitrsadiull—tvolsis euedt enyeoogra enutulioe.maarfp,eay ina ro ,e a s stblonssp yoavmdOncytamas ct r iaegitteas ncieaoign oesteeras sos s nnmetnn vaaac ddetb b itav u r. ora fraigrnl dtyeit yuoe v dtse Yo oeeusu ot nhion g c hsr ian,r phnoynntfilncr deadsf ldeu lueaoateusgyetd ne s srteiu t a r . in ns ht el a. it e aoco tnt PPISAnruapaPaailefPnoTrpplnbraoaalfnreaE tnpdtaoectge eapLe otracltt-alll hLraeltulthrtaamPereleuesArle raatl d rnblea e trtaRmbr u,enn rrbl ebir uolwd ubi,ltstBa nuocrruiabrhsensghrrUouasTisas accaritRi,eQbFhtn aseaii iuSiab ltisctnccaneuIh.idaa dTls raBntrnni. iIhcucui eSqe lenrbeapus ssuaklea utdrbne,esi uetnb tacardeoi saooba (acnnmltseh eatae rhfteFolcos ee htnboom haihe tcuebnwil,rp o eioace,wc nratao )khlrm ,l ee ce a. n Mhtreeeladpti ci dianelj nuiltrluiiefsyst raantdio ns 007 << INTRODUCTION INTRODUCTION Why should I run? You might well ask yourself enjoyable goals, and set out structured and this. All too often, runners start with plenty achievable training programs. It will guide you of enthusiasm and run with maximum effort, through building a proper fitness base with the pushing themselves through unnecessary expert strength and core programs that will also pain barriers, and consequently doing more benefit your general strength and mobility harm than good. in day-to-day life. It covers everything from However, it doesn’t have to be like that, and your typical running injuries and ways to this book will show you why and how. With the prevent them, to what to wear, and nutrition right approach, running is unbeatable for getting and hydration tips for everyday training. For fit and for your general health and well-being— those who really want to test themselves, and with the correct training and a little it also provides advice and strategies planning, you can soon set yourself on for optimizing race day preparation, the road to your first race, or to performance, and recovery, whether hitting new and better goals. for the first short race, or braving a Whether you’re new to running full marathon. or a seasoned athlete, this book will So, what are you waiting for? make the sport more rewarding by Start reading, lace up your sneakers, developing you into a more efficient and enter the world of running and intelligent runner. It will help one step ahead of the pack. you focus on smart, Good luck!

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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
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