Read Marathon and Half-Marathon Online
Authors: Marnie Caron,Sport Medicine Council of British Columbia
Tags: #SPO035000, #book
gluteal stretch, 202
glycogen, 37, 92, 97, 100, 101, 184–85
goal setting, 7, 9, 11–14, 32, 50–51, 56–57, 107–10, 114, 115–17, 189–90, 195–200
groin stretch, 202
hamstring, 34, 67, 122, 124; stretch, 201
headaches, 89, 170
health benefits of running, 3, 7, 17, 29.
See
also
cardiovascular system
health care providers, 160; when to consult, 14, 19, 94, 103, 139, 140, 170–71, 186, 192.
See also
sport medicine physicians
hill running, 29, 70–71, 196
hip flexor, 35, 122, 124, 125; stretch, 202
hitting the wall, 183–84
Hodge, Derek, 132
hydration, 7, 85, 87–88, 102, 140, 184, 188, 192.
See also
dehydration; overhydration
hyponatremia.
See
overhydration
icing of injuries, 162
iliotibial band, 161; stretch, 201
illness and running, 17–18.
See also
colds; injuries
injuries, 5, 18, 52, 67, 75, 155–76; common, 160–62, 167–68; preventing, 12–13, 28–29, 40, 121–25, 155–57, 193; resuming activity after, 159–60, 165, 171;
RICE
treatment, 162–63
iron, 92, 94, 103
Joy, Liz, 138, 139, 145
Kanuka, Lynn, 40
knees, 161, 162, 163, 164, 201
logbook, 32, 54–55, 64–65, 68, 82, 95, 199
Macintyre, Jim, 158, 159
Moore, Phil, 19–20, 23
motivation, 9, 30, 31–32, 35, 40, 72, 75, 78, 82, 105–19, 130, 135, 137, 170, 182–83, 199.
See also
goal setting; logbook
muscles.
See
adaptation of body to running; cooling down; core muscle strength; soreness; stiffness; stretching and strengthening; warming up
nausea, 38, 89, 169
Nordahl, Karen, 138–39
nutrition, 7, 32–33, 37–38, 85–87, 88–89, 91–103, 151, 160; pre- and post-race, 97–98, 184–86, 192; vegetarian, 86, 94, 185
orthopedic problems, 15, 16, 138
orthotics, 161, 163–64
overhydration, 89–91
overload principle, 55–56
overtraining, 10, 27, 36, 40, 49, 158, 170–71
pace, 37, 39, 41, 44, 49, 52, 53, 54, 58, 60–61, 64, 82–84, 90, 125, 134, 156, 174, 180, 183; chart, 83
Parkinson, Nicky, 153, 154
PAR
med-X (Physical Activity Readiness Medical Examination), 14
PAR
-Q (Physical Activity Readiness Questionnaire), 13–14, 203
Parsons, Dallas, 85, 87, 88, 91–92, 93, 95, 98, 100–101, 184
partners, running, 37, 38, 74–75, 119, 130, 135–37, 144, 156, 166, 198–99.
See also
dogs, running with
patello-femoral syndrome, 161
physicians.
See
health care providers; sport medicine physicians
plantar fasciitis, 161
pool running, 75, 128–30, 171, 173, 174, 175
Porter, Derek, 25
posture, 43, 64, 123, 124, 126, 166
pregnancy and lactation, 12, 86, 137–41, 145
Prochaska, J.O., 107
pronation, 20, 23, 61, 159, 161
psychology of running, 30, 78, 81–82, 105–19, 177, 181–83.
See also
burnout; goal setting; motivation
quadriceps stretch, 201
race day, 81–84, 177–90; jitters, 41, 75, 181–82, 189; predicting time, 82–84, 180–81, 189–90
rest and recovery, 39–40, 51, 56, 162–63, 169, 170, 192–94, 199
rhythm, 62, 64, 125, 126–27
RICE
, 161, 162–63
runner’s knee, 161
Runner’s World
magazine, 4
Running
USA
, 12, 39
safety, 41–42, 45, 132, 135
Savege, Jill, 26
Sedgwick, Whitney, 112, 113–14, 116, 117
shin splints, 161
shoes.
See
footwear
shoulder and chest stretch, 202
shuffle, 52, 53, 54, 58, 60–61, 64, 90
sleep, 3, 7, 45, 58, 62, 65, 74, 141, 169, 178
Smith, Trent, 15–16, 144, 147
soreness, 28, 29, 38, 40, 46, 62, 75, 122, 149, 155, 160, 170, 193
sport bras, 23, 25–26, 140–41, 168, 180
sport medicine physicians, when to consult, 7, 10, 15, 122, 149, 160, 162, 163, 165
sport medicine practitioners, types of, 160
stamina, 14, 29, 30, 51, 52, 55, 70, 123, 127, 128, 191
Steinfeld, Allan, 12
Stern, Joseph, 163
stiffness, 28, 29, 40, 124, 191, 194
stretching and strengthening, 12–13, 18, 35, 67, 121–25, 159, 161, 166; exercises, 34–35, 201–2
supination, 20, 23, 61, 159
surfaces for running, 15, 29, 44, 75, 158–59, 161, 175, 177
sweating, 24, 87, 89, 168, 169
Taunton, Jack, 31, 89, 90, 123, 160
technique, running, 42–43, 52, 64, 71, 113, 121, 123, 125–26, 166.
See also
shuffle
tendons, 16, 44, 46, 52, 67, 125, 158, 161, 163
tibial stress syndrome, 161
time.
See
race day: predicting time; when to run
Titizian, Raffi, 124
trail running, 15, 29, 75, 119, 158–59, 174, 175
training log.
See
logbook
training schedules, 10, 27, 28–29, 30–32, 35–41, 45–47, 53, 54–56, 61, 109, 135–37, 156–57.
See also
26-week training program
26-week training program, 50–81; charts, 59, 63, 66, 69, 73, 77, 80, 204–10
urine, 103, 192
walking, 4–5, 52, 64
walk/running, 4, 5, 7, 10, 14, 17–18, 27, 31, 36, 50, 53, 111, 138–39, 145, 148
warming up, 34–35, 46, 53, 125, 160, 174, 180, 187
watches, 46, 53, 130
water.
See
hydration
water running, 75, 128–30, 171, 173, 174, 175
weather, 23–25, 88, 90, 100–101, 178, 187, 192, 193
weight: control, 3, 7, 17, 95–97, 102; overweight and running, 13, 15, 16, 28, 106, 122; weight loss from running, 88, 101, 170
when to run, 32, 45–46, 61, 142
women runners, 20, 131–33, 145; pregnancy and lactation, 12, 137–41; safety, 41–42, 45, 132, 135; sport bras, 23, 25–26, 140–41, 168, 180
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