Everything Running Book: From Circling the Block to - download pdf or read online

Physical Fitness

By Art Liberman, Stephen Pribut, Carlo DeVito

Written through professional "Everything" authors with a veteran marathon runner and trainer who manages a well-liked marathon education website, this publication information: the right way to decide upon the precise footwear, equipment and nutrition/supplements; recommendations for completing complete and part marathons; right stretching recommendations and advice for higher posture; weight education and cross-training tips; find out how to opt for and boost a working application; information for and ideas of profitable operating; substitute education principles for actual and psychological energy (like yoga); and complicated exercises and damage prevention.Complete with a runner log to maintain readers on the right track, "The every little thing operating publication, 2d Edition" has every little thing readers have to get from begin to end.

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Read Online or Download Everything Running Book: From Circling the Block to Completing a Marathon, Training and Techniques to Make You a Better Runner PDF

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Additional resources for Everything Running Book: From Circling the Block to Completing a Marathon, Training and Techniques to Make You a Better Runner

Example text

This footstrike allows for minimum impact over a long period of time yet has enough push off to generate speed. A more advanced footstrike technique is the ball-heel-toe strike, in which you land on the outside edge of the ball of your foot, bring your foot down so your heel touches the ground, and then roll back up to push off with your big toe. This technique is for advanced runners rather than for beginners. Because beginners are still in the process of developing the musculoskeletal components in their legs, they thereby increase their risk of injury by employing this footstrike style.

This will give you a tight fit at the ankle but not over the rest of your foot. If the top of your foot falls asleep or gets irritated, you may have a high instep. A high instep causes your foot to take up an excessive amount of space in your shoe. However, if your foot slides around in your shoe and tightening your laces doesn’t fix the problem, you may have a narrow foot. In this case, purchase shoes from manufacturers that offer width-sizing options. Take care of your running shoes, and they will take care of you.

You can optimize your training while increasing your ability at a safe and healthy pace by considering the following factors: frequency (how many days you’ll run), intensity (the pace of your runs), time (their duration), and distance (miles). Another factor is the workout type. While the beginner’s focus will be to simply run at a relaxed, comfortable pace, the advanced runner can select among a myriad of workout options (hill repeats, intervals, tempo runs, etc. covered in Chapter 11) depending upon her race or fitness goals.

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