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The Complete Running and Marathon Book 1st Edition by Dk Publishing ISBN 1465415769 978-1465415769

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The Complete Running and Marathon Book 1st Edition Dk Publishing Digital Instant Download

Author(s): DK Publishing
ISBN(s): 9781409337638, 1409337634
Edition: 1
File Details: PDF, 36.43 MB
Year: 2014
Language: english
SKU: EB-4676602 Categories: , Tag:

The Complete Running and Marathon Book 1st Edition by Dk Publishing – Ebook PDF Instant Download/Delivery: 1465415769, 978-1465415769
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Product details:

ISBN 10: 1465415769
ISBN 13: 978-1465415769
Author: Dk Publishing

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.

The Complete Running and Marathon Book 1st Table of contents:

  1. INTRODUCTION: WHY SHOULD I RUN?
  2. THE RUNNING LAB
  3. THE BODY
  4. THE MUSCLES
  5. THE HEART AND LUNGS
  6. THE CORE
  7. THE HIPS
  8. THE KNEE
  9. THE ANKLE AND FOOT
  10. THE RUNNING CYCLE
  11. AN ECONOMIC CYCLE
  12. THE EFFICIENT RUNNER
  13. ASSESSING YOUR RUNNING STYLE
  14. ASSESSING YOUR RUNNING FITNESS
  15. GET READY TO RUN
  16. YOUR RUNNING GOALS
  17. CHOOSING YOUR SHOES
  18. WHAT TO WEAR
  19. NUTRITION—THE ESSENTIALS
  20. FUELING YOUR TRAINING
  21. HYDRATION FOR RUNNERS
  22. WARMING UP AND COOLING DOWN
  23. PRE – AND POST- RUN STRETCHING
  24. TOE WALK
  25. HEEL WALK
  26. INCH WORM WALK
  27. SPIDERMAN
  28. SCORPION STRETCH
  29. HIP WALK
  30. SUPERMAN
  31. STRAIGHT KNEE WALK
  32. SEATED SPIRAL TWIST
  33. SIDE-LYING ROTATION
  34. HIP FLEXOR STRETCH
  35. DOWNWARD DOG
  36. HAMSTRING STRETCH
  37. ADDUCTOR STRETCH
  38. BRETTZEL 1
  39. BRETTZEL 2
  40. ANKLING
  41. ANKLE SPRINGS
  42. A-WALK
  43. B-WALK
  44. BOUNDING
  45. STRIDE-OUTS
  46. PLAN YOUR TRAINING
  47. GOOD TRAINING PRINCIPLES
  48. VARY YOUR RUNNING
  49. 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 (3.1 MILES)
  57. 10K PROGRAM (6.2 MILES)
  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. LOWER BODY ROLL
  66. BIRD DOG
  67. DEAD BUG
  68. GLUTE BRIDGE
  69. SINGLE-LEG GLUTE BRIDGE
  70. BARBELL GLUTE BRIDGE
  71. SPRINTER CRUNCH
  72. STABILITY BALL CRUNCH
  73. STABILITY BALL CRUNCH WITH MEDICINE BALL
  74. GHD BACK EXTENSION
  75. REVERSE BACK EXTENSION
  76. STABILITY BALL GLUTE EXTENSION
  77. STABILITY BALL ROTATION
  78. MEDICINE BALL SLAM
  79. HALF-KNEELING CHOP
  80. HALF-KNEELING LIFT
  81. STICK CRUNCH
  82. RESISTANCE TRAINING
  83. BACK SQUAT
  84. SINGLE LEG SQUAT
  85. WALKING LUNGE WITH DUMBBELLS
  86. OVERHEAD WALKING LUNGE WITH DUMBBELLS
  87. WALKING LUNGE WITH ROTATION
  88. BARBELL DEADLIFT
  89. SINGLE-LEG DEADLIFT
  90. CALF RAISE
  91. CALF RAISE WITH DUMBBELLS
  92. ECCENTRIC CALF RAISE
  93. TOE RAISE
  94. PUSH-UP (FEET)
  95. PUSH-UP (KNEES) VARIATION
  96. BOSU PUSH-UP VARIATION
  97. SINGLE-LEG PUSH-UP VARIATION
  98. SINGLE-ARM PUSH-UP VARIATION
  99. KETTLEBELL DEADLIFT
  100. KETTLEBELL SWING
  101. SUSPENDED ROW (STANDING)
  102. SINGLE-ARM SUSPENDED ROW WITH ROTATION
  103. HANG POWER CLEAN
  104. THE RACE
  105. TAPER YOUR TRAINING
  106. GET INTO THE MIND ZONE
  107. FUEL YOUR PERFORMANCE
  108. BOOST YOUR FLUID LEVELS
  109. TACTICS FOR THE RACE DAY
  110. AFTER THE BIG RACE
  111. ESSENTIAL MAINTENANCE
  112. AVOIDING INJURY
  113. LOOK AFTER YOUR FEET
  114. FOAM ROLLER EXERCISES
  115. NECK AND UPPER TRAPEZIUS MUSCLES
  116. THORACIC SPINE
  117. LUMBAR SPINE
  118. GLUTEAL AND PIRIFORMIS MUSCLES
  119. TFL MUSCLE AND ITB BAND
  120. HAMSTRING MUSCLES
  121. QUADRICEPS MUSCLES
  122. GASTROCNEMIUS AND SOLEUS MUSCLES
  123. TIBIALIS ANTERIOR AND PERONEAL MUSCLES
  124. PLANTAR FASCIA BAND
  125. COMMON COMPLAINTS
  126. RUNNERS’ INJURIES
  127. FITNESS CHARTS

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