The Complete Guide to Running is divided into 10 key chapters:Getting StartedTrainingNutritionHealth & InjuryThe Mind & the Psychology of RunningCross TrainingWeight LossWomen's RunningThe Great OutdoorsRacingEach chapter brings you a selection of informative and inspiring articles with advice, tips and tricks to improve your running. There's everything from choosing the right shoe for you, how to feed your body to fuel your run to tricking your mind to break through mental barriers and even running for weight-loss.You'll find easy-to-follow training plans, nutrition information and inspirational stories from other runners. All this brought to you by a team of passionate runners with a wealth of knowledge and experience - the Runner's World team.

    By introducing a thick layer of cushioning and an elevated heel between the foot and the ground, modern running shoes alter natural running form. But modern running shoes alter form in ways that lead to injury. Therefore, getting back to a more natural running gait by running in little-to-no shoe will lead to improved form, which should lower injury rates.A key reason to run barefoot or in minimalist shoes is to allow your feet to work more naturally, free from the confines and controls of overly engineered running shoes. Unfortunately, too many runners, eager to run more naturally, have gone too far, too fast, from one extreme to the other. The realities of modern life have weakened our feet, ankles, and lower legs, and our bodies have adapted to the shoes we have worn for most of our lives; if we suddenly start running in little-to-no shoe, our bodies are not prepared for the new stresses.Runner's World Essential Guides: Barefoot Running and Minimalism provides historical context, thoughts, advice, and tips on making a healthy transition. The foremost authorities on running on the planet show you how to ease into a transition from conventional running shoes to barefoot running or minimalist shoes, starting with some simple at-home tests to see if your feet already have the strength they need to handle little-to-no shoe. You’ll learn a step-by-step process for safely moving away from doing all your running in big, bulky shoes, including guidelines on how to introduce barefoot running into your regimen.Whether you want to learn more about the barefoot craze that’s swept the nation or you want to introduce barefoot running into your training plan, this indispensable guide contains everything you need to get started!

    The authors include exercises that foster teamwork and develop essential skills. They also answer parents' most common questions, such as how to tell if the coach is doing a good job and what to do if a child wants to quit. Filled with stories about the Olympic and World Cup championship teams, this useful handbook is infused throughout with DiCicco's philosophy that at every level playing soccer (or any sport) is about playing hard, playing fair, playing to win, and having fun.

    The Chapman Guide to Solving Conflicts Without Arguing provides a simple blueprint for achieving solutions to everyday disagreements without having to have a "winner" and a "loser." By learning how to listen empathetically, respecting each other's ideas and feelings and understanding why some issues are so important to your spouse, not only will those daily problems be worked out successfully, but both of you will end up feeling appreciated, respected, and loved.

     The 30 Day Abs Challenge focuses on the fundamentals of power generation and core stability without the use of any equipment. These core based workouts strengthen your entire midline and core for an overall increase in any athletic performance. As a result this program will help you develop a nice set of abs. This book provides 30 days of abdominally focused workouts that can be performed by themselves or in conjunction to your daily workout routine for advance users.

    Each volume’s series editor selects notable works from hundreds of magazines, journals, and websites. A special guest editor, a leading writer in the field, then chooses the best twenty or so pieces to publish. This unique system has made the Best American series the most respected—and most popular—of its kind. The Best American Sports Writing 2011 includes Paul Solotaroff, Sally Jenkins, Wells Tower, John McPhee, David Dobbs, Wright Thompson, P. J. O’Rourke, Selena Roberts, and others

    Learn how the team created the Mass Effect universe from Cinematics to Characters, Art, Audio, and more• BONUS Digital Guide Access - With interactive multiplayer maps and video strategy• See Mass Effect 3 like never before - Discover environments and parts of the game you won't see anywhere else. Panoramic views will leave you amazed With this guide you will: • Fight YOUR Way - Multiple approaches to every key battle• Dominate in Multiplayer - Comprehensive maps prepare you for battle and help you survive• Choose the Best Gear - Every weapon and piece of armor revealed, including mods and upgrades• Take Earth Back - Class breakdowns and build recommendations give you the advantage you need against the reapers• Avoid Spoilers - Special callouts strategically placed and text turned upside down at critical story moments ensure your experience won't be spoiled

     Do you suffer from lower back pain after a long weekend ride? Do your shoes wear out on one side more than the other? Are you experiencing numbness in your hands, or knee pain? Phil Burt, Head Physiotherapist at British Cycling and Team Sky Consultant Physiotherapist, has worked with hundreds of cyclists to help them solve these and many other classic cycling niggles. In this book he outlines his methods to help you analyse your position and get the best from your bike. The right BIKE FIT can mean the difference between a good ride and a bad one, but a professional fit can cost more than you paid for your bike. The information is all here. Let Phil Burt guide you through your own BIKE FIT, to ensure your bike and body work in harmony. Packed with useful diagrams, step by step diagnostics and case studies, this is the must-read for any cyclist keen to get a performance advantage.

    Everyone has one minute.A decade ago, Martin Gibala was a young researcher in the field of exercise physiology--with little time to exercise. That critical point in his career launched a passion for high-intensity interval training (HIIT), allowing him to stay in shape with just a few minutes of hard effort. It also prompted Gibala to conduct experiments that helped launch the exploding science of ultralow-volume exercise. Now that he's the worldwide guru of the science of time-efficient workouts, Gibala's first book answers the ultimate question: How low can you go?Gibala's fascinating quest for the answer makes exercise experts of us all. His work demonstrates that very short, intense bursts of exercise may be the most potent form of workout available. Gibala busts myths ("it's only for really fit people"), explains astonishing science ("intensity trumps duration"), lays out time-saving life hacks ("exercise snacking"), and describes the fascinating health-promoting value of HIIT (for preventing and reversing disease). Gibala's latest study found that sedentary people derived the fitness benefits of 150 minutes of traditional endurance training with an interval protocol that involved 80 percent less time and just three minutes of hard exercise per week.Including the eight best basic interval workouts as well as four microworkouts customized for individual needs and preferences (you may not quite want to go all out every time), The One-Minute Workout solves the number-one reason we don't exercise: lack of time. Because everyone has one minute.

    This guide, which can be used with any text or can stand alone, contains at the beginning of each chapter a list of key definitions, a summary of major concepts, step by step solutions to dozens of problems, and additional practice problems.

    What she couldn’t see for many years is that she was living her own life outside of that freedom, clinging to behaviors like shame, performance, and control in order to feel valued and safe.It was only when she was confronted with her own devastating pain and loss that Nicole realized her current way of life was failing her. She then discovered that sometimes God’s rescue looks like prying our fingers off what we think we want so that we can receive what we truly need. And often, on the far side of pain we don’t prefer, we find transformation we would not trade. In From Lost to Found, Nicole shares her story as she helps us name what we fear losing most, identify how our reactive behaviors are failing us, discover what joy we can find in letting go, and move forward in the freedom God has for us. God is writing a story of redemption in your life too. Find out for yourself that sometimes the greatest joy is found when we are drained of all misplaced hope and shallow identities. In the midst of pain or transition, discover a surprising path to healing as you lose your grip on comfort and control—and fall right into God’s transformative grace. Includes discussion questions for individual reflection or small group study

     Kobold Guide to Plots & Campaigns shows how to begin a new campaign, use published adventures or loot them for the best ideas, build toward cliffhangers, and design a game that can enthrall your players for month or even years. Want to run an evil campaign, or hurl the characters into unusual otherworldly settings? Want to ensure that you're creating memorable and effective NPCs and villains? We've got you covered. Complete with discussions on plotting, tone, branching storytelling, pacing, and crafting action scenes, you'll find all the tips and advice you need to take on the best role in roleplaying--and become an expert gamemaster, too! Featuring essays by Wolfgang Baur, Jeff Grubb, David "Zeb" Cook, Margaret Weis, Robert J. Schwalb, Steve Winter, and other game professionals.

    It is played by the light of ten tea light candles which provide atmosphere, act as a countdown timer for the game, and allow you to literally burn your character sheet away as you play. Ten Candles is described as a "tragic horror" game rather than survival horror for one main reason: in Ten Candles there are no survivors. In the final scene of the game, when only one candle remains, all of the characters will die. In this, Ten Candles is not a game about "winning" or beating the monsters. Instead, it is a game about what happens in the dark, and about those who try to survive within it. It is a game about being pushed to the brink of madness and despair, searching for hope in a hopeless world, and trying to do something meaningful with your final few hours left. Ten Candles may be played with any number of players and one gamemaster. It takes between 2-4 hours for an average session. While there are some components that need to be gathered to run a game (such as ten tea light candles), the game requires no addition preparation by the gamemaster. The setting of Ten Candles will change game to game as the gamemaster selects different "modules" to run for an ever-changing lineup of doomed characters and scenarios for them to play within. The antagonists of the game also change, leaving you to fight nightmares in one session only to fight sentient shadows, bloodthirsty clowns, or the gods themselves in the next. Every session of Ten Candles is unique and will present an entirely new tragic story for you to tell.The standard setting of Ten Candles is this: Ten days ago the world went dark. The sky betrayed you. The sun vanished. The fall into chaos was sudden and predictable. The world was filled with riots and fear. You were told that the sun was not gone, and that it was still out there beyond that black sky. Order returned. Five days ago, They came. Now the lights flicker low and the dark is where They hunt. Now you can hear the screams. Now They're coming for you. Keep moving. Don't lose hope. And stay in the light.

    Yet the game's history cuts much deeper than that. The bottom line, the record books and retired jerseys, can never fully do justice to this wild, chaotic, and energetic game. In between the championships, there's the sight of Earl Monroe, spinning and cajoling his way to every corner of the court; or Allen Iverson, driving headlong into players twice his size.The real history of the game is not its championships, which are indisputable, but the personalities of its heroes, which are, at least, undisputed. It's in the larger-than-life pathos of Wilt, the secret ties that bind Larry Bird to the flashy ABA, and Michael Jordan when he flew a little too high. From the prehistoric teachings of Dr. James Naismith to pioneering superstars such as LeBron James and Kevin Durant, you'll never see roundball the same way again.

    Today, go is becoming increasingly popular in the western world as more and more people discover its beauty, elegance, and strategic depth.This book is the best and most authorative introduction to this ancient and fascinating game. Written specifically for the western reader by one of the strongest players in the world, it presents the rules, tactics, and strategy of this unique game in a step-by-step, easy to understand way.Besides showing you how to play, it contains essays about the world of go which will broaden your knowledge and understanding as well as pique your interest. From history to modern tournament play, from traditional playing sets to computer go, you'll find it in these pages.