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Overview
Anatomy of Running follows the format of the successful Anatomy of... series. The books feature full-body anatomy illustrations that reveal the musculature as the body performs a particular exercise. By seeing how the muscles interact and which muscles execute and which support the exercise, the reader gains the greatest understanding of the exercise and its benefits.
Anatomy of Running begins with an introduction to the popular fitness activity:
- Benefits from running
- Warming up, stretching, cooling down
- Equipment (shoes, heart rate monitors, pedometers)
- Surfaces, distances, environment
- Muscles and ligaments used
- Stretches and strengthening
- Common injuries (identification, prevention, treatment, causes)
- Special considerations (age, pregnancy, fitness level, health).
For the greatest benefit from running, it is not enough to head outside or to the gym and do laps. The runner must undertake a variety of strengthening exercises that improve running efficiency, increase its benefits and make gains in speed, distance and stamina.
As well, those starting a running program will find it easier if they have strong muscles to work with from the beginning. Fatigue will be later in coming and discouraging injuries will be rarer, if not entirely prevented.
Anatomy of Running is an expert guide that will be extremely useful for anyone interested in undertaking or improving a running program, training for a distance event, or using running as a complement to another fitness activity. Marathon coaches and running clinics will find the book especially useful.
Product Details
| ISBN-13: | 9781770851726 |
|---|---|
| Publisher: | Firefly Books, Limited |
| Publication date: | 06/20/2013 |
| Series: | Anatomy of |
| Pages: | 160 |
| Sales rank: | 327,751 |
| Product dimensions: | 8.70(w) x 10.90(h) x 0.60(d) |
About the Author
Table of Contents
Table of ContentsIntroduction: Why Run? Your Running Routine Running Injury Primer Full-Body Anatomy
RUNNERS' STRETCHES
- Standing Quadriceps Stretch Sprinter Stretch Forward Lunge Forward Lunge with Twist Straight-Leg Lunge Wide-Legged Forward Bend Unilateral Seated Forward Bend Bilateral Seated Forward Bend Knee-to-Chest Hug Unilateral Leg Raise Supine Figure 4 Side-Lying Knee Bend Cobra Stretch Side-Lying Rib Stretch Hip/Iliotibial Band Stretch Pretzel Stretch Heel-Drop/Toe-Up Stretch Heel-Drop Toe-Up Gastrocnemius Stretch Soleus Stretch Iliotibial Band Stretch Resistance Band Tendon Stretch Resistance Band Ankle Stretches Peroneus Stretch Tibialis Anterior Stretch
TARGET: PRIMARY MUSCLES
- Dumbbell Deadlift Hip Extension and Flexion Hip Extension Hip Flexion Hip Abduction and Adduction Hip Abduction Hip Adduction Side Steps Crossover Steps Knee Squat Swiss Ball Loop Extension Plank Leg Extension Low Lunge Resistance Band Lunge Dumbbell Lunge Knee Extension with Rotation External Rotation Internal Rotation Wall Sit Swiss Ball Wall Sit Lateral Low Lunge Step-Down Power Squat
TARGET: SECONDARY MUSCLES
- Unilateral Leg Circles Quadruped Leg Lift Front Plank Swimming Basic Crunch Crossover Crunch Abdominal Kick Plank Knee Pull-In Standing Knee Crunch Iliotibial Band Release Bridge with Leg Lift Push-Up Swiss Ball Push-Up Swiss Ball Walkout Swiss Ball Extension Backwards Ball Stretch Biceps Curl Swiss Ball Shoulder Press Triceps Extension Lateral Shoulder Raise Shoulder Raise and Pull
Put It All Together: Workouts Glossary Icon Index Credits and Acknowledgments
Preface
Running and jogging are among the most popular recreational sports in the world. So why do so many people from diverse backgrounds choose to run? Of course, each individual has unique motivations, but there are several goals shared by many runners, from a desire to lose weight to a need to lower blood pressure and strengthen the heart.
Running is also a versatile way to get fit—you can run just about anytime and anywhere, and it is a relatively inexpensive sport. It doesn't require pricey health club memberships or personal training fees. With little more than the right pair of shoes, anyone of just about any age and fitness level can start a running regimen. Yet, as with any physical activity, there is a right way and a wrong way to run—don't expect to just lace up your running shoes and hit the pavement. You should also prepare for and augment your running routine with stretches and exercises geared to warming you up before a run and cooling you down after it, and perform strengthening exercises that target the key muscles used in running. Take the time to learn how to run right, using the guidelines found in the following pages.