The book also contains seasoned advice on the mental aspects of training. Author Joe Friel shows how to achieve greater fitness by examining personal strengths and weaknesses, and devotes individual chapters to planning, racing, rest, and recovery. Appendices include annual training plan worksheets and suggested swim, bike, run, and combined workouts.

    Discover the hard science that will help you run faster, endure for longer, and avoid injury.Analyze your running style and learn how to enhance your gait for optimum efficiency and safety.Transform your performance with exercises targeting strength, flexibility, and recovery - each exercise annotated to reveal the muscle mechanics so you know you're getting it right.Understand the science behind your body's energy systems and how to train to maximize energy storage and conversion.Follow training and exercise programs tailored to different abilities and distances, from 5K to marathon.Whether you are new to running or an experienced runner, this book will help you achieve your goals and stay injury-free.

    It has become one of the most beloved sports novels ever written. Originally self-published in 1978 and sold at road races out of the trunk of the author’s car, reading the book became a rite of passage for many runners, and tattered copies were handed down like sacred texts from generation to generation.Once a Runner is the story of Quenton Cassidy, a collegiate runner at fictional Southeastern University whose lifelong dream is to run a four-minute mile. He is less than a second away when the political and cultural turmoil of the Vietnam War era intrudes into the staid recesses of his school’s athletic department. After he becomes involved in an athletes’ protest, Cassidy is suspended from his track team.Under the tutelage of his friend and mentor, Bruce Denton, a graduate student and former Olympic gold medalist, Cassidy gives up his scholarship, his girlfriend, and possibly his future to withdraw to a monastic retreat in the countryside and begin training for the race of his life: a head-to-head match with the greatest miler in history.This audiobook is a rare insider’s account of the incredibly intense lives of elite distance runners; an inspiring, funny, and spot-on tale of one man’s quest to become a champion.

    Just as Andrew has helped me on my journey, he is sure to help you on yours.”—Ryan Hall, US Olympic Marathoner, holder of the US record in the half marathon, and marathon training expertAs a marathon training coach for world-class runners and Olympic medalists, Andrew Kastor knows what it takes to get to the finish line. Whether you are planning to run a full or half marathon, Coach Kastor’s marathon training program conditions you to set achievable goals, get in shape, and stay motivated. With an easy-to-follow 20-week marathon training schedule for building strength and endurance, plus expert advice from record-holding runners on what to expect, Running Your First Marathon is the only coaching you’ll need to go the distance.Running Your First Marathon lays out a goal-oriented marathon training program with: A 20-Week Marathon Training Program—detailed day-by-day marathon training schedules and space to track your progress Marathon Training 101—advice and tips from world-class marathoners on marathon training, fueling your body, avoiding injury, and race-day preparation Motivational Marathon Training Boosts—from Coach Kastor and other famous runners to help you stay on track during marathon training "Running Your First Marathon will not only inspire you but also help train your mind and body to unlock hidden potential."—Shalane Flanagan, Olympic Silver Medalist, NYC Marathon champion, American record holder, and marathon training pro

    Ratey, MD.Did you know you can beat stress, lift your mood, fight memory loss, sharpen your intellect, and function better than ever simply by elevating your heart rate and breaking a sweat? The evidence is incontrovertible: Aerobic exercise physically remodels our brains for peak performance. In SPARK, John J. Ratey, M.D., embarks upon a fascinating and entertaining journey through the mind-body connection, presenting startling research to prove that exercise is truly our best defense against everything from depression to ADD to addiction to aggression to menopause to Alzheimer's. Filled with amazing case studies (such as the revolutionary fitness program in Naperville, Illinois, which has put this school district of 19,000 kids first in the world of science test scores), SPARK is the first book to explore comprehensively the connection between exercise and the brain. It will change forever the way you think about your morning run---or, for that matter, simply the way you think

    . . the narrative is smooth and immediate, almost effortless in its detail, if occasionally breathless, like a good fast run . . ." --The New York Times Book Review Visionary American running coach Bob Larsen assembled a mismatched team of elite California runners . . . the start of his decades-long quest for championships, Olympic glory, and pursuit of "the epic run."In the dusty hills above San Diego, Bob Larsen became America's greatest running coach. Starting with a ragtag group of high school cross country and track runners, Larsen set out on a decades-long quest to find the secret of running impossibly fast, for longer distances than anyone thought possible. Himself a former farm boy who fell into his track career by accident, Larsen worked through coaching high school, junior college, and college, coaxing talented runners away from more traditional sports as the running craze was in its infancy in the 60's and 70's. On the arid trails and windy roads of California, Larsen relentlessly sought the 'secret sauce' of speed and endurance that would catapult American running onto the national stage. Running to the Edge is a riveting account of Larsen's journey, and his quest to discover the unorthodox training secrets that would lead American runners (elite and recreational) to breakthroughs never imagined. New York Times Deputy Sports Editor Matthew Futterman interweaves the dramatic stories of Larsen's runners with a fascinating discourse of the science behind human running, as well as a personal running narrative that follows Futterman's own checkered love-affair with the sport. The result is a narrative that will speak to every runner, a story of Larsen's triumphs--from high school cross-country meets to the founding of the cult-favorite 70's running group, the Jamul Toads, from national championships to his long tenure as head coach at UCLA, and from the secret training regimen of world champion athletes like Larsen's prot�g�, American Meb Keflezighi, to victories at the New York and Boston Marathons as well as the Olympics. Running to the Edge is a page-turner . . . a relentless crusade to run faster, farther.

    You may have tried and failed in the past to make running stick, but never the less you are determined to master it. You may tell yourself that “running is hard”, or “I’m just not a runner”, but the truth is that anybody can learn to run if they have the right approach. You will likely have many questions; “how do I build up my running distance?”, “how do I stay motivated to run?”, “how do I warm up and cool down?”. All of these and more are covered off within the pages of this book along with a step by step guide to building up your running to 60 minutes. There is more to learning how to run than just going out and seeing how far you can go three days a week. Some people will undoubtedly have success with this method, but for most beginner runners it takes a little more guidance and support to truly master the art of running. More and more beginners are deciding to take their first steps and learn how to run. Races are popping up all over the place geared towards beginner runners and it remains one of the most accessible sports around. Learning how to run should be a fun and rewarding experience in itself, not just a means to achieve a goal. Beginner’s Luck is a complete program that teaches you everything you need to build your confidence as a runner. The program itself removes the pressure of having to stick rigidly to a set rate of progress, and instead allows you to progress at your own pace. If you are a beginner runner who would like to learn how to run for up to an hour AND surprise yourself as to how easy it really is, get Beginner’s Luck and start out on your journey today.

    Advanced Marathoning contains all the information you'll need to run faster, peak for multiple marathons without injury, and meet your marathon goal--whether it's running a personal best, qualifying for the Boston Marathon or winning your age division.Extensive, day-to-day training schedules are targeted to your weekly mileage and length of training program (12, 18, or 24 weeks). These training schedules will have you racing at peak speed, whether you're targeting one race or several during the season.The more you know about why and how the plan works, the more motivated you'll be to stick with the workouts. You'll also be better able to assess your progress as you get closer to the big race. You'll learn the scientific principles behind what makes you a faster marathoner and which workouts you need to improve.Many factors can affect your marathon success. Advanced Marathoning gives you information on everything critical to your success, including- which types of training are most important for success and which are a waste of time, - eating and drinking for top performance in training and racing, - which types of nonrunning training have the biggest impact on your marathon times, - finding the time and energy to fit training into real life, - tracking your progress, and- planning and implementing your race-day strategy.Author Pete Pfitzinger was the top American finisher in the 1984 and 1988 Olympic Marathons. He won the 1984 Olympic Trials by outkicking former world record holder Alberto Salazar. Pfitzinger, now an exercise physiologist, won the San Francisco Marathon twice and finished third in the 1987 New York City Marathon. Co-author Scott Douglas is a well-known writer on running, a former editor of Running Times, and a competitive runner. The duo, co-authors of Road Racing for Serious Runners (Human Kinetics, 1999), have experience, credibility, and an ability to present scientific information in a readable manner.Successful marathon running requires thorough, intelligent preparation. Advanced Marathoning is the only book you'll need to move beyond the basics and meet your goals--training smarter to run faster.

    That is to say, for us humans who live lives of such relative security that we cultivate our strength and power more out of pride and for a sense of accomplishment than out of an absolute need to survive in the wild. The professional athlete hones his body to function well in a sports event-rather than to emerge safe from a life-or-death struggle. And even those in our military and LEO rely more on the security of their weapons and armor than on their own personal, raw power and brute strength to carry the day. There remains one environment where exuding the necessary degree of authoritative strength and power can mean the difference between life or death: the maximum security prison. In maximum security, the predator preys on the weak like we breathe air. Intimidation is the daily currency. You either become a professional victim or you develop that supreme survival strength that signals the predator to stay at bay.Paul Wade spent 19 years in hell holes like San Quentin, Angola and Marion. He entered this world a gangly, terrorized weakling and he graduated to final freedom, pound-for-pound one of the strongest humans on the planet. Paul Wade dedicated his prison life to the cultivation of that supreme survival strength. And ironically, it is in America's prisons that we can find some of the great, lost secrets of how to get immensely powerful and strong. Paul Wade mined these secrets as if his life depended on it-and of course in many ways it did.Finally free, Paul Wade pays his debt to society-not just with the horrors of his years in the hole-but with the greatest gift he could possibly give us: a priceless set of progressions that can take ANYONE who has the will from abject weakling to strength specimen extraordinaire.

    Written in an efficient and useful style, and featuring more than 50 photos, it discusses base fitness, stretching, proper posture, and staying healthy through it all, as well as how personality and motivation affect training. Waitz also covers the most current and cutting-edge trends in long distance running, including cross training with yoga, Pilates, and deep water running. There’s also a special 30-minute beginner’s program as well as advice specifically tailored to first-time marathoners over 40 years old.

    And it's simply not working. Rates of obesity, diabetes, arthritis, heart disease, and cancer continue to climb, and even the most committed fitness enthusiasts often carry 10 or 20 extra pounds of body fat.In this updated and expanded edition of the 2009 hardcover release from Mark Sisson, MarksDailyApple.com publisher and de-facto leader of the burgeoning primal/paleo/evolutionary health movement presents the compelling premise that you can reprogram your genes in the direction of weight loss, health, and longevity by following 10 immutable Primal laws validated by two million years of human evolution.This 2012 paperback release contains extensive, never-before-published bonus material, including an incredible full-color, 16-page insert of seven Primal Blueprint reader success stories and their stunning before/after photos, pictorials, detailed descriptions and workout log pages for the Primal Essential Movements and Primal sprint workouts, hacks for each of the 10 Primal Blueprint lifestyle laws (to promote quick results in body composition, fitness, athletic performance, daily energy levels, and reduce disease risk factors and reliance on medication, solutions to common questions and stumbling blocks)-- pulled from Primal Blueprint reader submissions, and commentary on diets and dieting, including compare/contrast of Primal Blueprint with other popular programs.

    By her own candid admission, though, this fit, glamorous, but down-to-earth star was not always health-conscious. Learning about the inseparable link between nutrition and the body was just one of the life-changing lessons that has fed Cameron’s hunger to educate herself about the best ways to feed, move, and care for her body. In The Body Book, she shares what she has learned and continues to discover about nutrition, exercise, and the mind/body connection.Grounded in science and informed by real life, The Body Book offers a comprehensive overview of the human body and mind, from the cellular level up. From demystifying and debunking the hype around food groups to explaining the value of vitamins and minerals, readers will discover why it’s so important to embrace the instinct of hunger and to satisfy it with whole, nutrient-dense foods. Cameron also explains the essential role of movement, the importance of muscle and bone strength and why we need to sweat a little every day.The Body Book does not set goals to reach in seven days or thirty days or a year. It offers a holistic, long-term approach to making consistent choices and reaching the ultimate goal: a long, strong, happy, healthy life.

    

    With a foreword by New York Times bestselling author Dr. Joseph Mercola. Achieve more with less effort: The secret to weight loss, fitness, and wellness lies in the most basic and most overlooked function of your body—how you breathe. One of the biggest obstacles to better health and fitness is a rarely identified problem: chronic over-breathing. We often take many more breaths than we need—without realizing it—contributing to poor health and fitness, including a host of disorders, from anxiety and asthma to insomnia and heart problems. In The Oxygen Advantage, the man who has trained over 5,000 people—including Olympic and professional athletes—in reduced breathing exercises now shares his scientifically validated techniques to help you breathe more efficiently. Patrick McKeown teaches you the fundamental relationship between oxygen and the body, then gets you started with a Body Oxygen Level Test (BOLT) to determine how efficiently your body uses oxygen. He then shows you how to increase your BOLT score by using light breathing exercises and learning how to simulate high altitude training, a technique used by Navy SEALs and professional athletes to help increase endurance, weight loss, and vital red blood cells to dramatically improve cardio-fitness. Following his program, even the most out-of-shape person (including those with chronic respiratory conditions such as asthma) can climb stairs, run for a bus, or play soccer without gasping for air, and everyone can achieve: Easy weight loss and weight maintenance Improved sleep and energy Increased concentration Reduced breathlessness during exercise Heightened athletic performance Improved cardiovascular health Elimination of asthmatic symptoms, and more. With The Oxygen Advantage, you can look better, feel better, and do more—it's as easy as breathing.

    And they’re realizing that running is the simplest, cheapest, and most effective way to lose weight, gain confidence, and relieve stress. For newcomers, the obstacles are fierce. There are fears of pain and embarrassment. There are schedules jam-packed with stressful jobs, long commutes, endless meetings, and sticky-fingered toddlers.The Runner’s World Big Book of Running for Beginners provides all the information neophytes need to take their first steps, as well as inspiration for staying motivated. The book presents readers with tips for smart nutrition and injury prevention and includes realistic training plans that enable beginning runners to achieve gradual progress (by gearing up for a 30-minute run, a 5-K, or even a 5-miler). Above all, it will show newbies just how fun and rewarding the sport can be, thanks to the help of several "real runner" testimonials.