The Complete Guide To Running: How To Be A Champion From 9 To 90

Description

In The Complete Guide to Running, the secrets of Earl Fee, a world master's champion, are revealed that helped him achieve over 30 world records in running. This material is supported by hundreds of references. Fifteen chapters explain how to improve general physical and mental fitness with major emphasis on mental training, nutrition, physiology, inspiration, and motivation. Ten chapters reveal the how and why of running training for sprinting, middle and long distance, hurdles, and running in the pool. Athletes from 9 to 90 will benefit from this information since all are bound by the same training principles. Precautions and training are explained for the extreme young and old. Cover Half Title Disclaimer Note Title Page Copyright Contents Acknowledgements pg 10 Foreword pg 11 Introduction pg 12 Chapter 1 PHYSIOLOGICAL PRINCIPLES pg 15 Energy Systems pg 16 Muscle Fiber pg 20 The Respiratory Cycle pg 22 Respiratory System pg 23 Anaerobic Threshold and VO2max pg 24 The Heart pg 27 Enlarged Heart, Coronary Vessels, and Increased Stroke Volume pg 30 Heart Irregularities pg 31 The Blood pg 34 Mitochondrial Enzyme Activity pg 34 Physical Differences Between Men and Women pg 35 Your Friend, Lactic Acid pg 35 Chapter 2 MENTAL TRAINING pg 39 Introduction pg 39 Harmony of Body, Mind, and Spirit pg 40 The Ideal State of the Mind pg 45 The Benefits of Laughter pg 46 Relaxation Techniques pg 46 Visualization pg 50 Self-Assertive Statements pg 52 Compliments, Affirmations, and Quotes in the Training Log pg 54 Overcoming Prerace Jitters pg 56 How to Stay Motivated pg 60 Focus pg 61 Refocus pg 67 Mental Toughness pg 68 Emotional Control pg 71 The Power of Belief, Autosuggestion, and the Subconscious pg 73 Chapter 3 RUNNING FORM pg 77 Running Sequence pg 78 Running Form for Important Body Parts pg 81 Breathing pg 83 Toeing Outwards or Abduction pg 83 Discrepancy in Stride Length pg 85 Form Practice pg 86 Running Stride Length and Stride Frequency pg 86 Summary pg 90 Chapter 4 BUILDING A BASE AND HILL TRAINING pg 93 Building a Base pg 93 Hill Training pg 99 Chapter 5 26 PRINCIPLES OF TRAINING pg 107 1 - Principle of Base Training pg 107 2 - Principle of Gradual Adaptation pg 108 3 - Principle of Sharpening and Taper pg 110 4 - Principle of Balanced Training pg 112 5 - Principle of Correct Mix in a Session pg 114 6 - Principle of Training Partner pg 114 7 - Principle of Limit Training pg 115 8 - Principle of Hard/Easy pg 115 9 - Principle of Going With Your Strengths pg 116 10 - Principle of Specificity pg 117 11 - Principle of Use It or Lose It pg 117 12 - Principle of Reversibility pg 118 13 - Principle of Maintenance pg 119 14 - Principle of Supercompensation pg 119 15 - Principle of Periodization pg 120 16 - Principle of Intuition and Training Flexibility pg 121 17 - Principle of Continuity and Consistency pg 122 18 - Principle of 'Chicken Mind' but Stronger Body pg 122 19 - Principle of Relaxation pg 123 20 - Principle of Least Effort pg 124 21 - Principle of Regularity pg 124 22 - Principle of Living Like a Champion pg 125 23 - Principle of Anti-Shock pg 125 24 - Principle of Neural Training pg 126 25 - Principle of Training with Present Capabilities pg 128 26 - Principle of Shocking the System pg 128 Chapter 6 TRAINING FOR SPRINTERS pg 131 General pg 131 Speed, Speed Endurance, and Tempo Training pg 132 Technique pg 133 Form pg 133 Drills for Sprinters pg 134 Stride Rate and Stride Length pg 137 Flexibility pg 139 Reaction Drills pg 139 Seasonal Schedules for Sprinters pg 140 Charlie Francis Sprint System pg 143 Sprint Techniques from Payton Jordan pg 144 Chapter 7 GENERAL TRAINING THEORY FOR DISTANCE RUNNERS pg 151 What Is Involved in Proper Distance Training? pg 151 Energy Systems pg 152 Interval Training pg 152 The Five Training Systems pg 157 Summary Table of Training for Distance Runners pg 167 Running Economy pg 171 Heart Rate Monitoring to Indicate Performance Improvement pg 173 Chapter 8 TRAINING FOR 800 AND 1500 METRES AND MILE pg 177 General pg 177 Typical Weekly Training Schedules pg 180 800 Meter Training pg 182 1500 Meter or Mile Training pg 185 The Kenyan Way pg 189 Chapter 9 TRAINING FOR 5K, 10K, AND MARATHON pg 193 Preparation Time pg 193 Training Pace pg 194 Mileage Goals pg 194 How Fast to Train for Longer Runs pg 195 How Much High Intensity Training pg 196 What Kind of High Intensity or Quality Training pg 196 Marathon Training pg 198 The Kenyan Way pg 205 Chapter 10 DESIGN YOUR OWN DISTANCE TRAINING SCHEDULE pg 207 Quality Sessions pg 209 Phases of Training pg 209 Principles and Guidelines pg 210 Correct Balance of Quality Training Sessions pg 211 Example Training Schedules pg 214 How to Make the Schedules Easier or Harder pg 220 Chapter 11 RUNNING IN THE POOL pg 223 Introduction pg 223 Advantages pg 224 Running Form pg 228 Heart Rate pg 229 Perceived Effort pg 229 Workouts in the Deep End pg 231 Workouts in the Shallow End pg 233 Precautions pg 236 Chapter 12 STRETCHING pg 239 Advantages pg 240 What to Stretch? pg 241 Don't Overdo It pg 242 Stretching Do's and Dont's pg 243 Types of Stretching pg 244 Some Essential Stretches pg 251 Hamstring Stretches pg 254 Stretches to Avoid pg 255 Stretching Before a Workout pg 256 Stretching After a Workout pg 257 Chapter 13 RECOVERY pg 259 Best Recovery Methods pg 259 Recovery in Days After a Race pg 264 Recovery After a Marathon pg 264 Chapter 14 TRAINING SHOES pg 267 Types of Last pg 268 Types of Training Shoes pg 268 Tests to Determine Shoe Type pg 269 Some Useful Tips pg 270 Chapter 15 NUTRITION pg 275 Recommended Percentage of Carbohydrates, Protein, and Fats pg 276 Carbohydrates pg 276 Protein pg 279 Fat pg 283 Total Daily Calories pg 286 Fiber pg 287 Alkaline and Acid Forming Foods pg 289 Proper and Improper Food Combinations pg 292 Glycemic Index pg 295 Water pg 300 Pre-Competition Meal pg 303 Alcohol & Wine pg 304 Vitamin and Mineral Supplements pg 305 "Magic" Supplements pg 312 Chapter 16 INJURY PREVENTION AND CAUSES pg 329 Personal Injuries and Lessons Learned pg 330 Causes of Specific Major Injuries pg 332 Summary of Causes of Injuries Survey pg 337 Important Causes of Injury pg 338 Precautions to Prevent Injuries pg 339 Treatment of Injury pg 342 Best Treatments for Injury pg 345 Good and Bad of Anti-Inflammatory Drugs pg 348 Delayed Onset of Muscle Soreness pg 349 Lessons Learned During Recovery pg 350 Chapter 17 PLYOMETRICS pg 353 Theoretical Explanation pg 354 Exercises for Lower Body pg 356 Lower Impact Alternatives pg 358 Intermediate Impact Alternatives pg 359 Higher Impact Alternatives pg 360 Medicine Ball Exercises pg 361 Recommended Frequency pg 363 Safety pg 363 Recovery pg 364 Chapter 18 DYNAMIC WARM-UP pg 365 Disadvantages of Static Stretching Before Training pg 365 Advantages of Dynamic Warm-up pg 366 Recommended Dynamic Warm-up Sequence pg 367 Chapter 19 WEIGHT TRAINING pg 369 Advantages pg 370 Off-Season and In-Season Training pg 372 Recuperation pg 373 Free Weights vs Machines pg 374 Rubber Tubing Exercises pg 374 Training Principles pg 375 Number of Reps, Sets, and Loads pg 379 Nutritional Supplements for Strength Trained Athletes pg 381 Importance of Abdominals and Back Muscles pg 382 Popular Weight Training Exercises pg 382 Chapter 20 TACTICS pg 391 General pg 391 Planning pg 392 Tactics for Middle Distance Races pg 393 Tactics for Long Distance Races pg 396 Chapter 21 YOUNGER AND OLDER COMPETITORS pg 399 Young Competitors pg 399 The In-Between Years pg 404 Older Competitors pg 404 Interview with Multi-World Record Distance Runner Ed Whitlock pg 412 Chapter 22 INSPIRATIONAL SAYINGS pg 417 Credits and Copyright Acknowledgements pg 427 Index pg 429 Photo Credits pg 439