You can feel that impact in the muscles, ligaments, and bone structures throughout your body. Thankfully, Yoga for Runners addresses both the physical and mental demands of the sport. Whether you are new to yoga or have practiced for years, Yoga for Runners provides you with the most effective poses--88 poses in all. Each pose is described in detail to ensure correct execution, maximizing the physical benefit and decreasing the risk of injury.You'll learn how simple yoga techniques can be incorporated into your existing running workouts and routines to eliminate chronic aches and pains. Discover how each pose can be sequenced to address a specific need, such as strengthen and lengthen the hamstrings, strengthen and increase mobility of the hip joint, eliminate lower-back and upper-body discomfort, speed the recovery process after a practice run or a race, maintain a strong core, or just restore and rejuvenate to prepare for an upcoming event. These sequences target all troublesome muscle regions. Anatomical illustrations and descriptions explain why these poses and sequences decrease your risk of acute or chronic injury as well as why they are beneficial to your training regimen.After just a few weeks of following Yoga for Runners, you will feel stronger, more balanced, more in tune with your breathing, and more aware of your posture and technique. Your entire running experience--endurance, strength, breathing, and mental sharpness--will be more productive, positive, and enjoyable.

    'Running Well' shows runners how to minimise the risks of injury and other problems by showing the difference between training and straining, avoiding overtraining, varying speed and distance, keeping the running muscles strong and supple and honing technique.

    But research now shows that aslittle as 15 minutes of resistance training is just as effective in spiking one's metabolism as aworkout lasting more than twice as long. All it takes is 15 minutes to achieve lifelong results—andwomen are more likely to stick to an exercise plan if it's chopped down to those 15 minutes.The Women's Health Big Book of 15-Minute Workouts - by Selene Yeager and the editors of Women's Health - is both an introduction to the fundamentals of short workouts and a comprehensive collection of hundreds of the most effective ones. These workouts have been designed for every fitness goal, from total body conditioning to targeting trouble spots with exercises like the 15 Minute Flat-Belly-without-a-Single-Crunch Workout. Other highlights include:-an eating plan with delicious meals that take 15 minutes or less to prepare-workouts for when you're stuck in traffic or traveling and can't make it to the gym-hundreds of tips from America's best trainers, nutritionists, and exercise scientists

    A lifetime’s worth of training knowledge, drawn from the world’s most extreme arenas. Lessons learned and best practices from military operators, tactical law enforcement, martial artists, and others that rely on their physical abilities to survive and thrive in very harsh and unforgiving environments. Where there’s more at stake than winning a medal, or getting a bruised ego. Bottom line, with these people, the training has to work. By implementing the strategies in this book, you will cut your learning curve by decades. You’re going to be able to take your conditioning to the next level and beyond, while avoiding costly amateurish mistakes that lead to injury and burn out. The path has been laid out and handed to you on a silver platter. If you’re an older athlete, you’re going to reclaim that confidence you once had in your physical abilities. You may have forgotten what that feels like. Prepare to be reminded. It’s great having a 600lb squat and 400lb bench press. However, as an operational athlete, if you can’t run, work, or thrive for long periods of time in a multitude of energy demanding environments, you are ineffective. Your big bench press is useless, your big squat is useless. Tactical Barbell proposes you work towards being a different kind of athlete. The kind that is not only extremely strong, but also highly conditioned. If you look carefully, you’ll see these people all around you. That guy on your Emergency Response Team with the 350lb bench press and a sub 9 minute 1.5 mile run. The old Marine Sergeant that can run 6 miles in under 40 minutes, deadlifts over 600lbs and does 30 dead-hang pull-ups. So how do you get there? It's not what you think. Popular 'bootcamp' style approaches that throw a lot of push-ups and running at you in a haphazard fashion don't work. Sure, you'll break a sweat and release some endorphins. You might even lose a pound or two. But take a good hard look at your progress. For all your effort, are you really that far ahead? To make real progress, you have to look to the approaches used by the pros. Train each attribute you're trying to improve in a progressive manner, using the most effective tools for that particular fitness domain.In TB2, you'll find the structured, three pronged approach to conditioning we take with all of our clients. It consists of Base Building, followed by a transition to a more specific continuation protocol. Periodic maintenance of lower-priority fitness domains complete our model.TBII is our manual for training tactical law enforcement candidates, soldiers and recreational athletes. You will be hard pressed to find a more thorough, and effective conditioning program. If you are a results-oriented individual looking for concrete, actionable programming based on cutting edge research, TB2 is for you.

    You will also learn how to modify exercise technique to influence results and individualize training programs according to your specific needs.Combining the expertise of MuscleMag International columnist, bodybuilder, and orthopedic surgeon Dr. Nick Evans with the talent of acclaimed bodybuilding artist Bill Hamilton, Bodybuilding Anatomy is the ultimate training guide for bodybuilders and dedicated strength trainers.

    In his fast-paced, ultimate guide to 5K running races, celebrated running coach Pete Magill reveals the 25 crucial keys to setting your next 5K PR. Magill shares hard-earned lessons he gained while leading 19 teams to USA national championships and setting multiple American and world age-group and masters records. Fast 5K shares Magill’s essential keys to finding your fastest running fitness and race readiness. The 25 keys include optimal training mileage, effective tempo runs, VO2 max workouts, hill repeats, plyometrics that work, ways to prevent injuries, recovery tips, guides to diet and racing weight, choosing racing flats, and much more. Offering three 12-week and one 16-week 5K training plans, Fast 5K is the key to your best 5K running times. Pete Magill is a world-class 5K runner, personally holds multiple American and world age-group records in track & field and road racing and is a 5-time USA Masters Cross Country Runner of the Year. Now in this distilled guide, you can get world-class advice on how to run your fastest 5K ever.

    But you'll find much more than exercises--you'll also see their results.Running Anatomy places you in the action, fundamentally linking each exercise to running performance. You'll see how to strengthen muscles, reduce injury, and improve gait efficiency for faster times and more fluid runs.Running Anatomy will prepare you for any challenge that comes your way. You'll find exercises for varying terrains and speeds, from hill running to off-road running and from sprints to marathons. Plus you'll learn how to evaluate and rehabilitate the most common injuries that runners face, including lower-back pain, knee aches and strains, and torn muscles and tendons.Whether you're a fitness runner looking to conquer hills with more speed or strength or a competitive runner looking for that extra bit of performance and a finishing kick, Running Anatomy will ensure that you're ready to deliver your personal best.

    And here's how she felt about the component parts of triathlon: swimming - fairly terrifying, especially in open water. Cycling - brilliant when done on a stationery bike, indoors. Running - sometimes fantastic, sometimes hideous. But as increasing numbers of her female friends continued to sign up to tri, Lucy couldn't help wondering: what was it about this exhausting pursuit that women seemed to find so magical, so transformative? The time had come to find out. Over one year, five triathlons and hundreds of training hours, Lucy uncovers the ins and outs of women's triathlon: how to wear a sports bra under a wetsuit, the competition and camaraderie, whether getting over 'jelly legs' makes you a more resilient human being - and finds that maybe she doesn't know her limits after all... Funny, warm and engaging, Run, Ride, Sink or Swim is for both the tri-curious and the dedicated tri-hard, and for any woman looking for inspiration to make the transition from sofa to start line.

    Endurance Sports Nutrition will help you select the best foods, fluids, and supplements to train longer, recover more quickly, avoid injuries, and achieve your performance goals in any endurance endeavor.Sports dietitian and former elite runner Suzanne Girard Eberle provides a proven fueling program that addresses the unique needs of endurance athletes:Road and trail running: 5K to 100+ milesCycling and mountain biking: time trials to multiday ridesDuathlon and triathlon: sprint to IronmanWinter sports: Nordic ski races to mountain ascentsWater sports: rowing and long-distance swimmingEnvironmental conditions: extreme temperatures and high altitudeComplete with customizable menu plans, profiles and advice from elite endurance athletes, and strategies for avoiding the most common pitfalls of endurance athletes, Endurance Sports Nutrition will fuel your best performance.

    

    From "The Best Way to Tie Your Shoes” to “3 Ways to Make Yourself Poop” and everything in between, these short, easy-to-use tips from reliable experts will benefit any runner.

    No machines. No space. No hassles! With Your Body is Your Barbell, a reader will have no excuse not to get into the best shape of his or her life…simply, easily, and in just 4 weeks in the convenience of his or her own home. How? Using nothing more than what God blessed—a body with unlimited potential.Metabolic training expert BJ Gaddour, CSCS, who Men's Health magazine calls one of the "100 Fittest Men of All Time," has created a remarkably efficient and effective body-transforming diet and workout program based on just a handful of simple moves, the Bodyweight Eight. These no-equipment-required exercises are all one needs to build a strikingly symmetrical, perfectly proportioned, and classically beautiful physique, just like BJ's. (Not long ago, he was a fat guy with bad knees and an addiction to ice cream sundaes.)But it doesn't stop there. Once readers master each legendary fitness feat with perfect form, he will use BJ's "Sweat Spectrum," scalable, step-by-step progressions to go from ground zero to super hero. From these exercise variations, readers can construct hundreds of personalized workouts. Dozens of sample workouts are already demonstrated through big, bold how-to photographs within the book, and organized by goal, duration, intensity, and targeted body zone. This is the only book a man or woman needs to achieve the body he or she has always wanted anywhere…and without gear.

    Hard workouts tear down the body, but rest allows the body to repair and come back stronger than before.The Athlete’s Guide to Recovery is the first comprehensive, practical exploration of the art and science of athletic rest. Certified cycling, triathlon, and running coach and yoga instructor Sage Rountree guides you to full recovery and improved performance, exploring how much rest athletes need, how to measure fatigue, and how to make the best use of recovery tools.Drawing on her own experience along with interviews with coaches, trainers, and elite athletes, Rountree details daily recovery techniques, demystifying common aids like ice baths, compression apparel, and supplements. She explains in detail how to employ restorative practices such as massage, meditation, and yoga. You will learn which methods work best and how and when they are most effective.Recovery is critical to performance gains. The Athlete’s Guide to Recovery offers recovery plans that target various training and race distances, in events from short distance bike races to ultramarathons, as well as examining recovery between seasons.This invaluable resource will enable you to maintain that hard-to-find balance between rigorous training and rest so that you can feel great and compete at your highest capability.

     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.

    So why are injuries so common? Are our shoes to blame, or is it a question of running form, training, or poor diet? In this groundbreaking book, Peter Larson and Bill Katovsky explore the reasons why runners experience injuries and offer potential solutions to the current epidemic of running-related injuries. Their findings, gleaned from research studies and conversations with leading footwear scientists, biomechanical experts, coaches, podiatrists, physical therapists, and competitive runners, are informative and enlightening. Topics include:-How modern runners differ from their ancestors-Why repetitive stress causes most injuries, and how runners can safely reduce their occurrence-The pros and cons of barefoot running-Why it's time to move beyond the pronation-control paradigm with running shoes-How certain running-form flaws might increase injury risk-How footwear has evolved over the past 10,000 years-The recreational runner-Why running shoes are not inherently evilTread Lightly is a highly readable, multifaceted investigation of running—past and present, with a hopeful look to the future."