Cover image for Running for fitness
Title:
Running for fitness
Author:
Barder, Owen.
Personal Author:
Edition:
First Lyons Press edition.
Publication Information:
Guilford, CT : The Lyons Press, 2003.

©2002
Physical Description:
vi, 154 pages : illustrations, portraits ; 23 cm
Language:
English
ISBN:
9781592281381
Format :
Book

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GV1061 .B376 2002 Adult Non-Fiction Non-Fiction Area
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GV1061 .B376 2002 Adult Non-Fiction Central Closed Stacks
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Summary

Summary

Run for your life. And find out how easy it is.


Author Notes

Owen Barder is an experienced runner who has competed in marathons all around the world. In his spare time, he manages the website of London's famous Serpentine Running Club, which won the Runner's World best all-around British website in 2001.


Table of Contents

Prefacep. vi
1 Why run?p. 1
The evolution of runnersp. 1
Fitnessp. 2
Healthp. 3
Weight lossp. 4
The mental benefits of runningp. 5
Conclusionp. 6
2 First stepsp. 7
Getting startedp. 7
Seeking medical advicep. 8
Starting outp. 9
Where to runp. 10
Goals and motivationp. 11
Training logsp. 12
Joining a running clubp. 13
Entering racesp. 16
A training programme for beginnersp. 17
Conclusionp. 19
3 Shoes and kitp. 20
What shoes to buyp. 20
Clothingp. 25
Timing and distance measurementp. 30
Other kitp. 31
Conclusionp. 32
4 Women runnersp. 33
Biomechanical differencesp. 33
Running and periodsp. 33
Running and pregnancyp. 34
Breastfeedingp. 36
Nutrition for women runnersp. 36
Eating disordersp. 37
Personal safetyp. 38
Conclusionp. 38
5 Older and younger runnersp. 39
Young peoplep. 39
Veteran runnersp. 41
Conclusionp. 43
6 Food and drinkp. 45
The main nutrientsp. 45
Calculating your daily calorie requirementp. 49
Vitamins and mineralsp. 50
Waterp. 51
What is your ideal weight?p. 52
Losing weightp. 54
Conclusionp. 58
7 Eating and drinking before, during and after runningp. 59
Water and dehydrationp. 59
Sports drinksp. 61
Energy for runningp. 63
Conclusionp. 67
8 Injuriesp. 68
Overuse injuriesp. 68
Avoiding injuryp. 71
Core stabilityp. 72
Treating minor injuriesp. 73
Stretchingp. 75
Massagep. 80
Physiotherapy, podiatry and orthoticsp. 80
Infectionsp. 81
Overtrainingp. 83
Conclusionp. 84
9 Training cookbook: the ingredientsp. 85
Track and interval trainingp. 85
Hillsp. 88
Fartlekp. 90
Threshold runsp. 90
Long runsp. 91
Rehearsal runsp. 92
Cross trainingp. 92
Easy runs and recovery runsp. 94
Restp. 94
Conclusionp. 95
10 Training cookbook: putting it togetherp. 96
Why it is important to run at different speedsp. 96
Training zonesp. 97
Using VO[subscript 2] maxp. 98
Training with heart rate informationp. 102
Comparing different measures of intensityp. 103
The aerobic and anaerobic thresholdsp. 104
Components of the training weekp. 105
Training for fitnessp. 107
How many miles should I run?p. 107
The length of the long runp. 109
Training phasesp. 110
Easy weeksp. 111
Putting it togetherp. 111
Varying your training over the yearp. 113
Conclusionp. 113
11 Racingp. 114
Choosing your first racep. 114
General racing tipsp. 114
Warming up and warming downp. 116
Predicting race timesp. 117
Racing 5kmp. 122
Racing 10kmp. 122
Racing half marathonsp. 123
Conclusionp. 124
Training schedules for 5km, 10km-and half marathonp. 125
12 Twenty-six point two milesp. 134
Why run a marathon?p. 134
Training for the marathonp. 135
Quality trainingp. 138
Restp. 138
Training programmes for the marathonp. 139
Taperingp. 139
The day before the marathonp. 140
Race dayp. 141
After the marathonp. 143
Training schedules for the marathonp. 144
13 Further readingp. 147
14 Resourcesp. 149
15 Referencesp. 150
Indexp. 152