Log In
Or create an account ->
Imperial Library
Home
About
News
Upload
Forum
Help
Login/SignUp
Index
Title Page
Copyright Page
Dedication
Table of Contents
Introduction
The Cheat Sheet - Everything you need to know, right now
SECTION 1 - RUN SOFT
CHAPTER 1 - THE BOSTON REVELATION
AFRAID NOTTO RUN SOFT
WHY NOT ALL THE TIME?
CHAPTER 2 - THE 50% REVELATION
STRIKE THE HEEL STRIKE
BAREFOOTING
THE IMPORTANCE OF ARM SWING
THE 5-STEP SOFT-RUNNING TUTORIAL
DRILL #1
DRILL #2
DRILL #3
DRILL #4
DRILL #5
CHAPTER 3 - SECRET WEAPON IN THE ARMS RACE
CHAPTER 4 - THE BAREFOOT REVOLUTION
OLYMPIANS USE IT, TOO
WHAT IT FEELS LIKE
CHAPTER 5 - ROMANOV’S CONTROLLED FALLING
TRIATHLETES ADOPTED IT FIRST
IMPACT REDUCTION: THE HARD PROOF
CHAPTER 6 - HEAD FOR THE HILLS
INTERVIEW 1
THE BEGINNING
VIETNAM AND THE LOST YEARS
THE RUNNING BOOM
ME AND FRANK
GETTING PAID
STAYING AGE-GROUP FIT: TRICKY AS HELL
SECTION 2 - RUN STRONG
CHAPTER 7 - THE FOUNTAIN-OF-YOUTH POWER WORKOUT
A. YOUR GOAL - Build Fast-Twitch Fibers With Fast Contractions
B. THE HGH WORKOUT - Do No-Rest Circuit Training with 3 sets of 8-to-12 reps to “failure”
C. THE IMPORTANCE OF SEQUENCE
D. BUILD-IN REST AND RECOVERY
E. TO KEEP MUSCLES FRESH, MIX IT UP
F. WORKOUT RULES
G. MUSCLES THAT NEED SPECIAL ATTENTION
H. STRENGTHEN “DANGER ZONE” MUSCLES
SUMMARY
INTERVIEW 2
THE CHALLENGE
RUN WITHIN YOURSELF
HIGHLIGHTS OF 29 YEARS OF RUNNING
WEIGHTS’ DUAL BENEFITS: STRONGER BONES, BETTER FORM
RIGOROUS DAILY ROUTINE + CLASSIC HEALTHY DIET
SLOWING DOWN
HIKING TO 100?
READY TO PASS THE TORCH
SECTION 3 - RUN BALANCED
CHAPTER 8 - WHEN McCASKILL WENT STRAIGHT
TRUING A BATTERED WHEEL
THE 10-WEEK PLAN
CHAPTER 9 - STAND TALL LIKE A KINDERGARTENER
SOLUTIONS
SYMMETRY’S 8-STEP POSTURE ROUTINE FOR RUNNERS
EXERCISE #1
EXERCISE #2
EXERCISE #3
EXERCISE #4
EXERCISE #5
EXERCISE #6
EXERCISE #7
EXERCISE #8
INTERVIEW 3
GOLDEN IN MUNICH
NEW BUSINESS MODEL FOR RUNNERS
FIT FOR LIFE: WEIGHTS AND CROSS-TRAINING
DON’T GO HARD
VEGGIES, FISH, WHOLE GRAINS
SECTION 4 - RUN FAST
CHAPTER 10 - THE ULTRA INTERVAL
HOW INTERVALS WORK
CAN YOU HANDLE A 4-MINUTE WORKOUT?
THE PLAN: MIX UP YOUR INTERVALS
CHAPTER 11 - THE RADICAL “PRIMAL BLUEPRINT”
INTERVIEW 4
RUNNING FOR FOOD
THE THREE MUSKETEERS
NO SECOND-RATE RUNNER
GOOD-BYE, HUNGARY. HELLO, AMERICA
THE COACH
SECTION 5 - RUN FLEXIBLE
CHAPTER 12 - RUNNERS’ STRETCHES
STRETCHING RULES
THE STRETCHES
CHAPTER 13 - YOGA ON THE RUN
THE 12-MINUTE RUNNER’S YOGA WARM-UP
INTERVIEW 5
GOT FAT, CAME BACK, RAN BOSTON
ENDORPHIN TRAP #1: THEY MASK PAIN
ENDORPHIN TRAP #2: THEY ENCOURAGE OVERTRAINING
ZERO-GRAVITY TREADMILLS AND HIGH-ALTITUDE TRAINING
BEST TRAINING REGIMEN: BASE + SPEED WORK
FROM RUNNER TO WALKER
FITNESS CUTS JOINT PAIN
DO MORE STRENGTH TRAINING AS YOU AGE
CROSS-TRAINING: IT WORKED FOR W.
6-STEP PRESCRIPTION FOR SUPER-LONGEVITY
TRYING TO SET A GOOD EXAMPLE
SECTION 6 - RUN LESS, CROSS-TRAIN MORE
CHAPTER 14 - HOP IN THE POOL WITH LORNAH
DEEP OR SHALLOW?
WATER WORKOUT DRILLS
CHAPTER 15 - ULTRA MOUNTAIN MOMMA
A TRIATHLON A DAY
INTERVIEW 6
THE RUNNING TEST
FLEET FEET
UPPING THE PACE ATHLETICALLY AND COMMERCIALLY
MAKING SENSE OF HEART-RATE TRAINING
FOOD AND ANTIOXIDANTS
BEWARE RUNNER’S BACK
SECTION 7 - RUN MOTIVATED
CHAPTER 16 - MOTIVATION CASE STUDY #1: PUSH THE ENVELOPE
THE HEAT IS ON
DEATH AND RESURRECTION
CHAPTER 17 - MOTIVATION CASE STUDY #2: GET A RIVAL
CHAPTER 18 - MOTIVATION CASE STUDY #3: SHOOT FOR BIG NUMBERS
THE 53-YEAR-OLD ROOKIE
A TORTOISE, NOT A HARE
THE BIG DAY
WHAT’S NEXT?
CHAPTER 19 - MOTIVATION CASE STUDY #4: TAKE A RUNNING VACATION
CHAPTER 20 - MOTIVATION CASE STUDY #5: RUN WITH A PURPOSE
CHAPTER 21 - MOTIVATION CASE STUDY #6: JOIN THE OLE′ BOYS (AND GIRLS) CLUB
INTERVIEW 7
GOOD RACES AND GOOD FORM
LONGEVITY TIPS: BIKE, SWIM, WEIGHTS, PASTA
HIS PLANS FOR AGE 100
SECTION 8 - RUN REPAIRED
CHAPTER 22 - QUICK FIXES FOR RUNNING′S “BIG 6” INJURIES
1. IT BAND SYNDROME
2. ACHILLES TENDONITIS
3. RUNNER′S KNEE
4. SHIN SPLINTS
5. PLANTAR FASCIITIS
6. HAMSTRING STRAIN AND ISCHIOGLUTEAL BURSITIS
CHAPTER 23 - BIONIC BODY PARTS
HOW IT WORKS
THE PIED PIPER
LAB RATS ONCE AGAIN
INTERVIEW 8
TRAINING TO THE PACIFIC AND BACK
THE SOCIAL STATEMENT
OUTRUNNING UNBELIEVERS AT HOME
NOT ALONE IN 1967 AND 1968
THE STOLEN LEGACY
SWEEPING THE COURSE IN 2001
FOREVER YOUNG
SECTION 9 - RUN LIKE A KENYAN
CHAPTER 24 - THEY’VE BEEN TO THE MOUNTAINTOP
THE BEGINNING
MORE THAN GENETICS
IT TAKES A COMMUNITY TO RAISE A RUNNER
THE CAMPS
THE DISCOVERY GAMES
CHAPTER 25 - HOW TO RUN THE KENYAN WAY
INTERVIEW 9
GOING SLOWER TO GET FASTER
ARRESTED FOR RUNNING
ANTI-AGING PLAN: WEIGHTS, CROSS-TRAIN, RACE, AND CONVERSATION
RUNNING STRATEGY & FORM: WALK—AND SIT ON THE “COUCH”
GROWING HIS OWN BYPASS
HELLO OLD AGE, GOOD-BYE HARD RUNNING
SECTION 10 - RUN TRAINED
CHAPTER 26 - PERIODIZATION
WORK, BUILD, REST, THEN REPEAT A LITTLE HARDER
4 PERIODIZATION PHASES: BASE, STRENGTH, PEAK/TAPER, AND TRANSITION
INTERVIEW 10
KEINO ON THE WALL—AND IN THE LEFT LANE
FROM NATIONAL HERO TO 1976 DISAPPOINTMENT
THE NEW YORK MARATHON TRAINING PLAN
COMING FROM BEHIND IN MANHATTAN
LIFESTYLE OF THE RICH AND FAMOUS
CROSS-TRAIN FOR LIFE
Acknowledgments
About the Author
← Prev
Back
Next →
← Prev
Back
Next →