Table of Contents
Run for Your Life 1
Bodyworks: The Biomechanical Man 3
Be Your Own Best Mechanic 4
The Upper Body 4
Head and Neck Position 4
Shoulders 5
Arms, Wrists, and Hands 5
Chest 6
The Lower Body 6
Hips and Butt 6
Legs 7
Ankles, Feet, and Toes 7
Finding Your Form 8
A Few Basic Drills 9
Injury-Free: A Holistic Approach II
Off and Running 12
Running as Part of Your Health Plan 12
Why Holistic Is Important 13
Get Better Faster, Smarter 14
Running Is Health Care 15
How Running Ties It All Together 15
A Grave Reminder 17
Setting Goals and Planning Your Training 19
It All Starts with a Good Base 20
Periodization: A Long Word for Breaking Down Goals 21
The Great Pyramid 22
Getting Started the Right Way 22
Break It Down to Basics 24
Overload, But in a Good Way 25
Recovery, Restoration, andAdaptation 27
Shhh! Listen to Your Body 28
Applying Cycles, Setting Goals 29
Two Steps Forward and One (Slight) Step Back 29
Watch Your Density 32
Applying the Long-Term Plan 32
Starting at the End 33
Here's How You'll Run It 34
The "Write" Way to Train Smart 35
Volume or Base Training Period 35
Specific Training 38
Competitive Phase 38
Peaking Phase 39
Intensity, Volume, and Their Relationship 39
The Law of Reversibility 41
The Law of Specificity 42
Increasing Your Running Energy 45
What Drives Your Engine? 46
Building Your Base 47
It's All About Heart (Rate) 48
VO2 Max-It Means Better, Longer, Faster Running 49
The Power of a Big Heart 50
It All Starts with a Good Base 51
Slow Twitch and Fast Twitch: The Long and Short of It 51
Cells Incarcerate Energy 52
A Shift in Running Theory 53
Cranking It Up a Gear, but Not into Overdrive 54
Fartlek: It's Not What It Sounds Like 56
Beware of Overtraining 56
High Intensity: A Quick Route to Injuries 57
Finding Your Stride 59
Nutrition and Body Weight 61
Making Smart Eating Choices 62
What to Eat, What Not to Eat 62
How Much Is Enough? 63
High-Octane Fuels 65
More Fuel for the Fire 66
Snack Time 68
Drink, Drink-and Then Drink Some More 68
Supplementation 68
Eat More (Often), Lose More (Weight) 69
Intake: Timing Is Everything 69
When Should You Take Supplements? 70
What Supplements Should You Take? 71
Finding Your Healthy Body Weight 72
What's Right for Me? 73
Your Ideal Weight 73
Maintaining and Losing Weight the Right Way 74
Effects of Weight Gain 76
Performing Successfully at All Weights 76
Running as a Weight-Loss Tool 77
Warming Up and Cooling Down 79
Making Time for Warming and Cooling 80
Joints: Chiefs of Movement Staff 80
Even the Best Plan Might Need Adapting 81
What the Warm-Up Is ... and Isn't 82
Better Warm-Up Equals Better Results 83
Steps to a Proper Warm-Up 83
The Cooldown 84
The Mechanics of a Proper Cooldown 85
Ice: The Really Cool Option 85
Contrast Showers 86
Stretching ... the Truth 89
Static Stretching 90
Dynamic Stretching 90
Ballistic Stretching 91
Active Stretching 91
Passive Stretching 91
When and How to Stretch 91
Upper Body 93
Shoulder and Arm Stretch 93
Upper Back Stretch 94
Shoulder/Upper Back Stretch 94
Neck Stretch 94
Arm Stretch Against Wall 95
Arm Circles 96
Chest Stretch 96
Bicep Stretch 97
Triceps Stretch 97
Cross Shoulder Stretch 98
Full-Body Stretch 99
Middle Body 99
Groin Stretch 100
Glutes Against the Wall 100
Abdominal Z Stretch 101
Waist Stretch 101
Cat/Middle Back Stretch 103
Reverse Cat/Middle Back Stretch 103
Hip Flexor Stretch 103
Lower Back Stretch 104
Back Relaxation-Child Position 105
Lower Body 105
Lunge 105
Bent-Leg Hamstring Stretch 106
Hamstring Rope/Belt Stretch 108
Hamstring/Bench Stretch 108
Hamstring Stretch for the Mid-Rear Thigh 108
Iliotibial (IT) Band Stretch 109
Quadriceps Stretch 109
Upper Calf Stretch 110
Lower Calf Stretch 110
Foot/Ankle Stretch 110
Plantar Fascia Stretch 111
Your Strength Program 113
Do It, but Don't Overdo It 114
Dividing the Program into Phases 114
Be Smart About Your Workout 115
Healthy Strength Training: How It Adds Up 117
Different Approaches to Strength and Power 118
Beware the Overload 119
Making Your Own Program 120
Exercises for Strength 121
Front Leg Raise 121
Side Straight-Leg Raise 121
Straight-Leg Raise 121
Wall Strength 122
Stomach Straight-Leg Raises 122
Superman Exercise 123
Arm Curls 123
Dips 124
Squats 124
Calf Raises 124
Working with Your Body Weight 125
R & R: Two Important Letters 127
No Rest Equals No Recovery and No Improvement 128
The Bad Effects of No Sleep 128
Polypeptides-Follow the Z's to Complete Recovery 130
REM: It's How You Spell Sleep 130
The Keys to Getting Enough Sleep 130
Overtraining to the Point of Sleeplessness 132
The Coin's Other Side: Relaxation 132
Visualization Helps You See Success 134
Internal Relaxation 134
Progressive Muscle Relaxation 134
Time Off Whether You Need It or Not 136
Running and Dressing Defensively 139
If (and Only If) the Shoe Fits 141
Shoes: The Most Important Purchase 142
Anatomy of the Shoe 143
Your Golden Arches-Treat Them as Such 145
Normal Arch 145
Flat/Low Arch 146
High Arch 147
Selecting What's Right for You 148
How Will You Use the Shoe? 149
The Ultimate Feat: Shoe Shopping 149
The Point of No Return(s) 151
Shoe Care 151
Apparel and Equipment 153
Not Just Off the Rack 153
Underwear 154
Sports Bras 154
Running Socks 155
Insoles Keep You in Step 155
Dress for (Running) Success 156
Success in Layers 156
Give Yourself a Hand (Cover) 157
Sunglasses 158
Caps and Hats 160
Reflective Apparel 160
Treadmill Training 160
Jogging Strollers 161
Accessories 162
Watch My Time 162
Plug In to Stay Tuned In-to Your Body 163
Portable Entertainment and Headphones 164
Key Storage 164
Hydration Packs 164
Weather and Where You Run 167
Cementing the Truth 168
Asphalt 168
Treadmill 168
Tracks 169
Sand: When Running's a Real Beach 170
Sling Blades of Grass 170
Hitting the Dusty Trail-Which Might Hit You Back 171
Weather or Naught: Bad-Weather Training 172
Cold-Weather Training: Running in Layers 172
Always Be Visible 173
Wearing the Right Attire 173
Get Outside and Go 174
Feeling Hot, Hot, Hot: Heat-Related Safety 174
The Right Clothes 175
If You Don't Beat the Heat, It Will Beat You 176
Dealing with Inclement Weather 178
Blown Away 178
Danger on the Run 181
Road-Rage Running 182
The Night Doesn't Belong to Runners 183
Two's Company 184
When Animals Attack 185
Bear Country Safari 186
Mountain Lions 187
Coyotes 187
Snakes 188
Listen When Your Body Talks 189
The Book on Running Injuries 191
When Pain Stops Gains 192
Overuse Injuries 192
Acute Injuries 193
Anemia 193
Exercise-Induced Asthma 194
The Sprain of Pain: Ankles 194
Achilles Tendonitis 195
Arthritis and Running 197
Back Pain 197
Sciatica 199
Neck Pain 200
Hip Flexor Pain 200
Side Stitch 201
Agony of "De Feet" 201
Black Toenail 202
Hammer Toe and Claw Toe 202
Ingrown Toenail 203
Plantar Fasciitis 204
Athlete's Foot 206
Blisters 206
Calluses 208
Stone Bruise 208
Skin Conditions 208
Cuts and Scrapes 209
Chafing 210
Frostbite 210
Sunburn 211
Windburn 211
Dehydration and Heat Exhaustion 212
Legs, Knees, Hips 213
Runner's Knee 213
Leg Cramps 214
Quad Tightness 214
Shin Splints 215
Compartment Syndrome 215
IT Band 216
Muscle Matters 218
Muscle Imbalances 218
Muscle Pulls and Strains 219
Muscle Soreness and Tears 219
PMS 220
Stress Reaction and Fractures 221
Trocanteric Bursitis 222
Finding the Right Medical Care 223
What's a Running Doctor? 223
Exclusively for Her 225
Athletic Trainers 226
Diet Doctors 226
Don't Underestimate the Power of the Mind 227
A Few Alternative Types of Care 227
Running with Injury and Illness 229
Soreness and Pain 229
Pain: Stage 1 230
Pain: Stage 2 231
Pain: Stage 3 231
Pain: Stage 4 232
Listen to Your Pain 232
Running with Illness 233
Training Your Immune System 233
To Run or Not to Run? 234
Healing on the Go: Cross-Training 236
Giving Your System a Boost 236
Cross-Training Activities to Consider 237
Get Out on the Bike 238
Skiing the Great Indoors 238
Sports You Might Not Think Of 239
How Much Is Enough? 239
Staying Motivated 241
The First Step Is the Most Important 241
The Value Factor 242
Positive Perspective Helps Overcome (and Prevent) Injuries 244
Obsessive Types: Too Much Is Too Much 244
Intrinsic vs. Extrinsic 245
The Human Soul on Fire 247
Appendixes
Glossary 249
Workouts for Runners at All Levels 255
Resource List 257
Index 261