The Complete Practical Encyclopedia Of Running

One of the most popular activities worldwide, running provides an incredible feeling of achievement and offers an enjoyable and easily accessible way to get fit. You only need to don a pair of running shoes, and anyone can run at any time or anywhere. This superb new book is an ideal reference for both beginners and for established runners wishing to improve their technique and broaden their experience. To get started, the first part of the book provides practical advice, including all the basic health checks before you begin, progressive walking and running programs, a six-week plan of running for fitness, and basic stretching and bodyweight exercises to build up strength. Appropriate clothing and equipment, fitness training and warm-up routines are discussed throughout and the author explains how to avoid injury, troubleshoot problems and stay motivated. From the basics, the second part of the book progresses to more advanced running for races of different distances, from 5K and 10K progressing to a marathon and triathlon. Subsequent chapters feature speedwork, strength training, and the golden rules for eating and hydration. A section describes injuries and how to deal with them and outlines alternative treatments, such as massage and acupuncture. Throughout, training, goals, and staying positive is paramount. The book continues with an exciting guide to the world's greatest races -- sprint and middle distance racing, fast long-distance racing, marathons, off road and ultra running, triathlons and adventure racing. Practical information on running for competition is given, with training programs and guidance on the appropriate food and exercise. All the world's greatest race eventsare covered, from beginners' races such as the Great North Run in the U.K. to huge events such as the Boston Marathon. There is an abundance of information about the history of the races, and the elite athletes who have run them, their form and their running styles and methods. Illustrated with 800 photographs and artworks, including step by step features, this comprehensive and expert book is essential factual and aspirational reading for anyone who wants to run at any level.

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