Run Forever by Burfoot, Amby -- Read -- Imperial Library of Trantor

Index

Cover Title Page Copyright Table of Contents Dedication Introduction Section 1: Getting Started

Essay: My First (Horrid) Run 1-1: Brain Training: Your Most Important Muscle 1-2: Minutes, Not Miles 1-3: The Wisdom of Slow 1-4: The Power of Two: Walking + Running 1-5: The Running Habit 1-6: Women’s Running 1-7: The Best Shoe for You 1-8: Flat and Fabulous 1-9: The Truth about Running Form 1-10: Relaxed Running 1-11: Safety First: No Headphones 1-12: Postrun Snacking Not Allowed

Section 2: Nutrition for Runners

Essay: Lab Experiments 2-1: The Kingdom of Carbohydrates 2-2: Healthy Fats 2-3: Muscle-Building Protein 2-4: Water, the Essential Fluid 2-5: Whole Grains 2-6: Food Frequency and Timing 2-7: Tea and Coffee 2-8: Probiotics 2-9: Running and Weight Loss 2-10: Vitamins and Supplements 2-11: The Vegetarian or Vegan Way 2-12: The Super-Salad Solution

Section 3: Going Farther

Essay: Unconventional Wisdom 3-1: The 10 Percent Rule 3-2: Training Partners 3-3: Cutback Weeks 3-4: Run-Walk for Distance 3-5: Long Runs 3-6: Long-Run Hydration 3-7: Carbohydrate Loading 3-8: Yasso 800s 3-9: Half-Marathon Training 3-10: Marathon Training

Section 4: Dealing with Injuries

Essay: Learning the Hard Way 4-1: The Injury Conundrum 4-2: Training Errors 4-3: Cross-Training 4-4: Stretching and Strengthening 4-5: Shin Splints 4-6: Knee Injuries 4-7: Achilles Tendinitis 4-8: The Perils of Pain Pills 4-9: Blisters 4-10: A Proven Warm-Up Routine

Section 5: Getting Faster

Essay: Running the Gamut 5-1: Interval Training 5-2: The Fartlek System 5-3: Races as Training 5-4: Hill Training for Speed 5-5: Downhill Training 5-6: The 30-20-10 Workout 5-7: Run-Walk for Speed 5-8: The Prerace Taper 5-9: Tempo Training 5-10: Out-and-Back Speed 5-11: Speed Variety and the Magic of Three

Section 6: Running Forever

Essay: A Day to Remember 6-1: Don’t Stop. Ever. 6-2: The Hill-Running Elixir 6-3: Lose Ten Pounds 6-4: Adaptive Excellence 6-5: Running and Writing 6-6: No More Marathons 6-7: Run-Walk for Life 6-8: Total Body Strength 6-9: The Power of Positive Thinking 6-10: Don’t Stop. Ever. Part II

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