Easy Running Plans: Total-Body Training for Speed, Strength, and Endurance

Description

Hit the ground running with this easy, total-body training guide. Whether you’re a weekend runner looking to get in better shape or a road warrior aiming to tackle your first marathon, Easy Running Plans has something for you. Throughout this book, you’ll learn the most effective stretching routines, strength workouts, and technique drills for runners—culminating in seven, easy-to-follow running plans. Whatever your goal may be, these plans will help you get there. And with the total-body approach, you’ll not only get the most out of your runs but acquire the skills necessary to keep injuries at bay. Easy Running Plans contains the following: Lace up—Choose the training schedule that best suits your needs, whether you’re looking to make steady gains or have your sights set on a 5k, 10k, half-marathon, or marathon. Study up—Learn the fundamentals of proper running form, stride, injury-prevention, and recovery. Speed up—Improve your speed, strength, and endurance with detailed illustrations depicting over 40 stretches, exercises, and drills—all of which can be performed at home, with little-to-no equipment. When you’re ready to elevate your running game, pick up a copy of this book and get moving. Title Page Copyright Page Dedication Contents Introduction: Developing Your Total-Body Running Plan Part One: Before You Lace Up Chapter One: Running: What Is It Good For? Chapter Two: Dress Well, Run Well Part Two: The Fundamentals Chapter Three: Posture and Alignment Standing Crescent Moon Wide-Legged Forward Fold with Chest Expansion Kneeling Lat Supine Spinal Twist Open-Heart Stretch Chapter Four: Mastering Your Stride Supported Low Lunge Downward-Facing Dog Ankle Circles Reverse Tabletop Glutes Stretch Chapter Five: Warm-Up, Recovery, and Injury Prevention Bound Angle Thread the Needle Quad Stretch Standing Calf Stretch Glutes Stretch Assisted Supine Hamstring Stretch Piriformis Stretch AIS Calf Stretch Supine Spinal Twist Ankle Circles Part Three: Putting in the Work Chapter Six: Technique Drills A-Skips B-Skips Straight Leg Bound Butt Kicks Carioca Quick Feet Ankling High Knee Chapter Seven: Strength Workouts Plank Bicycle Mountain Climbers Bracers Reach Out and Back Pistol Squat Lunge Calf Raises Water Pump Push-Up Plank Row Shoulder Rotation Squat Jump Skips for Height Ankle Jumps Bridge Bird Dog Hip Extension Clamshell Chapter Eight: Types of Runs Part Four: Time to Train Chapter Nine: Your Total-Body Running Plan New Runners Training Plan Noncompetitive Novices Training Plan Noncompetitive Intermediate Runners Training Plan Running Your First 5k Training Plan Running Your First 10k Training Plan Running Your First Half Marathon Training Plan Running Your First Marathon Training Plan Resources References Acknowledgments About the Author