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Index
Cover
Title
Table of Contents
INTRODUCTION
FOREWORD
PREFACE
1 HOW TO STAY MOTIVATED
2 HOW RUNNING CHANGES YOUR BRAIN (FOR THE BETTER)
3 THE MIND–BODY CONNECTION
4 STRESS ACTIVATES THE MONKEY BRAIN
4.1 UNDERSTANDING THE SOURCES OF STRESS AND PRESSURE
4.2 DIFFUSING STRESS AND PRESSURE
4.3 TOOLS THAT GIVE YOU CONTROL
4.4 THE STRESS OF TOP PERFORMANCE
4.5 MANAGING UNRESOLVED ISSUES
5 MENTAL TRAINING STRATEGIES
6 YOUR MOTIVATION TRAINING PLAN
7 NO MORE EXCUSES
8 MENTAL TRAINING PROGRAMS
8.1 MENTAL TRAINING METHOD #1REHEARSING SUCCESS
8.2 MENTAL TRAINING METHOD #2MAGIC WORDS
8.3 MENTAL TRAINING METHOD #3PLAYING DIRTY TRICKS ON THE REFLEX BRAIN
9 MANTRAS
10 SITUATIONS
10.1 GETTING OUT THE DOOR EARLY IN THE MORNING
10.2 GETTING OUT THE DOOR AFTER WORK, SCHOOL, OR A TOUGH DAY
10.3 FINISHING A TOUGH WORKOUT
10.4 I CAN DO THE NEXT SEGMENT
10.5 FINISHING A TOUGH RACE
10.6 COMING BACK FROM AN INJURY
10.7 COMING BACK FROM AN ILLNESS
10.8 COMING BACK FROM AN EXTENDED LAYOFF
10.9 COMING BACK AFTER A BAD WORKOUT OR RACE
10.10 BURNING FAT
10.11 WHEN A CLOSE RUNNING FRIEND MOVES AWAY
10.12 MANAGING TENSION MYOSITIS SYNDROME (TMS)
10.13 REPROGRAMMING THE MONKEY BRAIN TO USE RUN WALK RUN
11 COGNITIVE CONTROL OVER NUTRITION-FAT BURNING
11.1 WHO’S IN CHARGE: CONSCIOUS BRAIN OR SUBCONSCIOUS REFLEX BRAIN?
11.2 TOOLS THAT GIVE YOU CONTROL OVER NUTRITION
12 COGNITIVE CONTROL OVER INJURIES
12.1 EXERCISES THAT CAN PREVENT AND TREAT INJURIES
13 TRAINING TOOLS THAT MANAGE AND LOWER WORKOUT STRESS
14 REHEARSING THE BIG DAYTHE FINAL COUNTDOWN
15 INSPIRATIONAL STORIES
15.1 BILLY MILLS
15.2 RACING CANCER
15.3 MARATHON RECORDS AFTER AGE 80
15.4 DAVE WOTTLE: DON’T GIVE UP
15.5 85 POUNDS LIGHTER — INSPIRED BY A TRAINING GROUP
15.6 LASSE VIREN — WHEN YOU GET KNOCKED DOWN, GET UP
15.7 145 POUNDS LIGHTER
15.8 OVERCOMING AN EATING DISORDER
16 THE MAGIC MILE — YOUR REALITY CHECK
16.1 GALLOWAY’S PERFORMANCE PREDICTOR
16.2 THE LEAP OF FAITH GOAL PREDICTION
16.3 MAGIC MILE TIME TRIALS—COGNITIVE CHECKS THROUGHOUT THE SEASON
16.4 FINAL REALITY CHECK
16.5 USE A JOURNAL!
17 YOUR JOURNAL — COGNITIVE CONTROL OVER TRAINING
18 SMOOTH RUNNING FORM REDUCES PAIN AND STRESS
19 THE DRILLS
19.1 CADENCE DRILL FOR FASTER TURNOVER
19.2 ACCELERATION - GLIDER DRILLS
20 HILL TRAINING FOR STRENGTH AND RACE PREPARATION
21 THE GALLOWAY RUN WALK RUN METHOD
22 COGNITIVE FOCUS ON ADEQUATE BLOOD SUGAR = MOTIVATION
23 TROUBLESHOOTING
23.1 DOGS
24 INJURY TROUBLESHOOTING
25 TREATMENT SUGGESTIONS FROM ONE RUNNER TO ANOTHER
26 THE CLOTHING THERMOMETER
27 GLOSSARY OF MIND–BODY ELEMENTS
28 PRODUCTS THAT ENHANCE RUNNING
28.1 OTHER GALLOWAY BOOKS, TRAINING SCHEDULES, AND GIFTS THAT KEEP ON GIVING—EVEN TO YOURSELF
28.2 VITAMINS
EPILOGUE: CREDIT WHERE CREDIT IS DUE
CREDITS
Footnotes & Endnotes
Imprint
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