Over 20 million Americans run recreationally, but doing it right is more than a matter of buying an expensive pair of shoes and heading for the track. Building on the popularity of
The Beginning Runner’s Handbook, this practical, easy-to-use guide provides a step-by-step program for running a half or full marathon for the first time. It shows readers how to get motivated and set realistic goals, choose the proper shoes, eat right, build strength and endurance, and avoid sore muscles and injury. The book includes tips from elite runners on such subjects as staying motivated when the weather is extreme, running technique, running with a dog, and running partners. Finally, the book describes strategies for the race, what to expect on race day, and the psychological effects of finishing a half or full marathon. Most importantly, it includes a full training program designed to ensure that that crucial first race is a winner.
Spis treści
Chapter One: The marathon
– a brief history
– who runs a marathon & why
Chapter Two: Getting started
– choosing between a marathon and half-marathon
– benefits
– equipment
Chapter Three: What’s involved?
– log book
– schedule
– warm up/cool down/ training
– rest and recovery
– safety
Chapter Four: Fueling the athlete
– fluids first
– the runner’s training diet
Chapter Five: The psychology of the marathon runner
– motivation
– goal setting
Chapter Six: Becoming a better runner
– building a good foundation
– strength training
Chapter Seven: Women and Families
– family matters
– running while pregnant
– running with kids
– running with the family dog
Chapter Eight: Pitfalls and Problems
– inconsistent training
– injuries and treatment
– prevention
Chapter Nine: Final preparation
– plan your race day
– pacing
– hitting the wall
Chapter Ten: After the finish line
– recovery
– setting new goals
Chapter Eleven: Training program
– 26 week walk/run training program for marathon
– 13 week walk/run training program for half-marathon
– coaching advice
O autorze
Marnie Caron writes extensively in the area of sport health and sport training as Sport Med BC’s Communications Coordinator. She holds an M.A. in Communication Studies with a focus on the health of first nations women in Canada. Marnie resides in Vancouver where she combines her love of running with her passion for politics and social development issues.
Sport Med BC is a not-for-profit society that is a focal point for sport health, sport safety and sport training within the province of British Columbia. Located in Vancouver, Sport Med BC provides a full-range of sport medicine and science related services to athletes, coaches, parents, fitness enthusiasts and others involved in the sport system.
Dr. Jack Taunton is known and respected as one of the top Sports Medicine Doctors in North America. He was Chief Medical Officer of the Sydney 2000 Olympics and two Pan Am and World Student Games; Medical Officer of the ’88 Winter Olympics, three Commonwealth Games, and four World Championships; Team Physician for the Vancouver Grizzlies and Vancouver Canucks, and Team Physician for the Women’s National Field Hockey Team. Dr. Taunton has also completed over 61 marathons. He lives in Vancouver.
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