By Pete Magill

ISBN-10: 161519102X

ISBN-13: 9781615191024

ISBN-10: 1615191038

ISBN-13: 9781615191031

“The most sensible operating e-book ever.” —Bob Anderson, founding father of Runner’s World

Whether you are a miler or an ultramarathoner, if you would like a healthy, speedy, and injury-resistant operating physique, there is a higher strategy to teach than relentlessly pursuing mileage. This easy-to-use exercise routine guide attracts at the most modern learn in operating body structure to focus on all of the elements that move into each stride—including muscle tissues, connective tissue, cardiovascular health, power creation, the anxious approach, hormones, and the mind. With the step forward whole-body education application in Build Your operating Body, runners will increase their instances, run longer and extra with ease, and decrease injury.

With greater than a hundred and fifty workouts—from weightlifting and cross-training to resistance routines and plyometrics—fine-tuned to person ability degrees and function ambitions, PLUS:

393 photos that make it effortless to keep on with each step of each workout
10 education programs to aid runners of all degrees combine the total-body plan into their day-by-day routines
Interviews with major runners, workout scientists, and coaches—learn how elite runners educate today
Race strategy for the the most important weeks major as much as the contest and during to the end line
Exercises to avoid injury and rehabilitate universal operating ailments
Seasoned insight on barefoot working, the professionals and cons of stretching, and different hot-button topics
Nutrition guidance on carbs, proteins, fat, and weight loss
More than 30 recipes to hurry restoration and cement health gains
Beginners' guidelines each step of the way
Valuable tips on right clothing, monitoring your growth, and more!

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Additional info for Build your running body : a total-body fitness plan for all distance runners, from milers to ultramarathoners' run farther, faster, and injury-free

Sample text

Better runner is smart training, not shopping. Ditto if the upper is torn. Shoes used to last be- There is something to be said for simplicity. You tween three hundred and five hundred miles. Bet- need shoes. You need shorts. You need shirts. If ter manufacturing has made shoes more durable, you’re a woman, you need a sports bra. More gear so you’ll need to evaluate on a shoe-by-shoe is a bonus, but it won’t make you a better runner. ” Which of the following is the correct response? A. ” B. ” C.

The sun and help keep you hydrated. Some starter items include: Snow and extreme cold-weather running The main mistake people make is to overdress for »» Polyester shirts snow and cold. They end up overheating. Instead, »» Loose shorts dress in three thin layers of clothing: »» Hat with a brim »» Sunglasses »» Sunscreen (some kind of polyester) next to your skin »» Handheld water bottles that will wick away moisture. »» First layer: You want a synthetic layer B u i l d Y o u r R u n n i n g Ge a r BUILD YOUR RUNNING BODY reinforcement of a sports bra.

When you’re wobbling! But not all stretching is static stretching (and 4. Improves hip strength: Weak hips con- even static stretching performed post-workout re- tribute to instability and reduced power. duces stiffness for the next day’s training). Effec- A 2013 Australian research review found tive stretching methods increase your range of that first-time injured runners had sig- motion, strengthen your muscles through that nificantly weaker hips than healthy full range of motion, and reduce your injury risk.

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Build your running body : a total-body fitness plan for all distance runners, from milers to ultramarathoners' run farther, faster, and injury-free by Pete Magill

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