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Index
Table of Contents
Introduction
Chapter 1: Why Run?
Mental Benefits
Physical Benefits
Chapter 2: Nutrition
The Running Commandments
Chapter 3: Equipment
Shoes
Clothing
What to Bring
What Not to Bring
Chapter 4: Warm-Ups
How to Warm-Up
Pre-Workout Warm-Ups
Chapter 5: Running Techniques
Head and Neck
Shoulders
Arms and Hands
Core
Glutes and Hips
Thighs
Knees
Calves and Shins
Feet
Chapter 6: Cool Downs
How to Cool Down
Post-Workout Cool Downs
Chapter 7: Fatigue
Why Fatigue is Important
Reasons for Muscle and Training Fatigue
Overcoming Training and Muscle Fatigue
Chapter 8: Injuries and Prevention
Runner’s Knee
Hamstring Pull
Shin Splints
Piriformis Syndrome
Achilles Tendonitis
Chapter 9: Step-By-Step Programs
30-Minute Running Programs
60-Minute Running Program
Weight-Loss Running Program
Running for Distance
Conclusion
References
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