The Little Red Book of Running by Douglas, Scott -- Read -- Imperial Library of Trantor

Index

Title Page Copyright Page Dedication Table of Contents Acknowledgments Foreword Introduction PART ONE - Running More: 45 Tips to Help You Safely and Successfully Increase Your Daily and Weekly Mileage

1 - A Crucial Opening Thought 2 - A Crucial Second Thought 3 - The First Step in Running More 4 - The Right Effort for Running More 5 - When Trying to Run More, Let the Pace Come to You 6 - In Fact, Always Let the Pace Come to You 7 - Take a Lesson from Kenyans 8 - Strength Builds Speed 9 - The No-Brainer Approach to Running More 10 - More Days of Running or More Running Per Day? 11 - Now for More Specifics 12 - Keeping Track 13 - Log On Regularly 14 - Minutes or Miles? 15 - Rough Estimates 16 - Keep Gadgets in Their Place 17 - Be an Honest Accountant 18 - Some Days, Leave the Watch at Home 19 - Increasing Weekly Mileage 20 - Ignore the 10 Percent “Rule” 21 - A Better Way to Increase Weekly Mileage 22 - Hold On to Your New Mileage Level 23 - Down Weeks 24 - When More Is Too Much 25 - Add New Stresses Judiciously 26 - Love the Long Run 27 - How Long Is Long? 28 - How Long Is Too Long? 29 - Making Long Runs Longer 30 - When to Go Long 31 - Where to Go Long 32 - Make Your Long-Run Days Special 33 - How Fast on Long Runs? 34 - When a Long Run Isn’t Going Well 35 - It’s a Run, Not a Feast 36 - Pre–Long Run Nutrition 37 - The Whys of Post–Long Run Nutrition 38 - The Whats of Post–Long Run Nutrition 39 - The Rest of Long-Run Recovery 40 - Double Your Endurance Pleasure 41 - When One Run a Day Just Isn’t Enough 42 - Handling Double Duty 43 - Doubles Will Shorten Your Recovery Time 44 - Doubles on Easy Days? 45 - Final Thought on Running More

PART TWO - Running Faster: 63 Tips to Help Build Your Speed, Even If You’re Never Going to Race

46 - First of Two Main Reasons All Runners Should Do Some Faster Running 47 - Second of Two Main Reasons All Runners Should Do Some Faster Running 48 - We’re All Slower Than Somebody 49 - Great Training, Not Great Workouts 50 - A Crucial Few Types of Fast Running 51 - Improve Your Basic Speed: Striders 52 - A Variation on Striders: Diagonals 53 - Another Variation on Striders: Pick-Ups 54 - Improve Your Running Economy: Short Repeats 55 - Improve Your Pumping Ability: VO2 Max Workouts 56 - Improve Your Speed Endurance: Short Tempo Runs 57 - Improve Your Fatigue Resistance: Long Tempo Runs 58 - Hit the Hills 59 - Good Uphill Running Form 60 - Hill Sprints 61 - Short Hills 62 - Medium Hills 63 - Long Hills 64 - Treadmill Hills 65 - Going Downhill Fast 66 - The Mental Side of Running Fast 67 - Relax, Relax, Relax 68 - Group Benefits 69 - It’s a Workout, Not a Race 70 - Scheduling Fast Workouts 71 - If You Feel Good, Go 72 - A Workout Variation: Ladders 73 - Another Variation: Fast Finishes 74 - Yet Another Variation: Fartlek 75 - “Half” Workouts 76 - Current vs. Goal Pace 77 - Paces in Perspective 78 - Where to Run Fast 79 - Horses for Courses 80 - When a Workout Isn’t Going Well 81 - More Support for Off-Track Running 82 - What’s a Good Warm-Up? 83 - What’s a Good Cool-Down? 84 - Post-Workout Nutrition 85 - Get Faster Without Running Fast 86 - How’s Your Turnover? 87 - Shoes for Running Fast 88 - What Does Running Slow Have to Do with Running Fast? 89 - The Best Use of a Heart Rate Monitor 90 - Determining Your Max Heart Rate 91 - Important Concept for Race Preparation 92 - A Meaningful Mantra Regardless of Race Distance 93 - Ignore Others the First Third of the Race 94 - Race Pointer: 5K 95 - Race Pointer: 10K 96 - Race Pointer: 15K to Half Marathon 97 - Race Pointer: Marathon 98 - What’s a Good Race Warm-Up? 99 - Not Every Race Is the Olympics 100 - Races as Workouts 101 - State Your Race Goals 102 - Tapering Your Training 103 - Race Distance ≠ Your Worth as a Runner 104 - About Those Early Race Starts 105 - Maintenance Mode 106 - Feel Better by Running Faster 107 - Sorry, but Speed Is a Use-It-or-Lose-It Phenomenon 108 - Final Thought on Running Faster

PART THREE - Running Injury-Free: 50 Tips to Help You Avoid, Treat, and Beat Injuries

109 - What’s a Running Injury? 110 - A Medical Model 111 - Beware of Modern Life! 112 - Training Through Injury 113 - When to Run, When to Rest 114 - Dancing the Injury Limbo 115 - The Doctor Will See You Now 116 - Pop Pills Prudently 117 - Ice Is Nice, Heat Can Be Hell 118 - Massage, from Others and Yourself 119 - Home Help: Plantar Fasciitis 120 - Home Help: Achilles Tendinitis 121 - Home Help: Shin Splints 122 - Home Help: Runner’s Knee 123 - Home Help: Iliotibial Band Syndrome 124 - Home Help: Hamstring/Glute Pain 125 - Home Help: Stress Fractures 126 - Cross-training Caveat 1 127 - Do Something! Anything! 128 - Cross-training Caveat 2 129 - It’s Always a Good Time to Establish Good Habits 130 - Running Form and Injury 131 - What’s Good Running Form? 132 - Form Flaw: Tight Shoulders and Neck 133 - Form Flaw: Head Thrust Forward 134 - Form Flaw: Excessive Forward Lean 135 - Form Flaw: Excessive Lateral Rotation 136 - Form Flaw: Splayed Feet 137 - Essential Extras 138 - Why to Stretch 139 - How to Stretch 140 - Other Types of Flexibility Work 141 - What About Yoga? 142 - When to Stretch: Part 1 143 - When to Stretch: Part 2 144 - The Obvious Stuff to Stretch 145 - Feet and Ankle Flexibility 146 - Upper-Body Flexibility 147 - A Stronger Runner 148 - Leg Strengthening 149 - Upper-Body Strengthening 150 - Midsection Strengthening 151 - General Strength Exercises 152 - Running Shoes and Injury 153 - Minimalism: Is Less More? 154 - Modern Minimalism 155 - Barefoot in the Park 156 - Tossing Your Trainers 157 - Orthotics Aren’t a Cure-All 158 - Final Thought on Running Injuries

PART FOUR - Running Consistently: 43 Tips to Help You Run More Often for the Rest of Your Life

159 - Number One Foe of Runners: Inertia 160 - Finding Time 161 - Not If, but When 162 - Running Ain’t Needlework 163 - If, on the Other Hand, You Have All Day 164 - Something Is Always Better Than Nothing 165 - I ◉ Running 166 - Gotta Get a Goal 167 - It Doesn’t Have to Be a Race Goal 168 - The Greatest Running Invention Ever 169 - Dancing with Your Partner(s) 170 - Running Partners of a Different Sort 171 - Sick and Tired (But Not of Running) 172 - Diet and Regularity 173 - Weather the Weather 174 - Weather Wimpiness 175 - Running Hot 176 - Stay Cool 177 - To Drink or Not to Drink 178 - In Between Hot Runs 179 - Warming to Winter Running 180 - Winter Wear 181 - Got Traction? Running on Snow 182 - Running After Dark 183 - Running in Rain 184 - Withstanding the Wind 185 - Love, Hate, and Treadmills 186 - Treadmill or Dreadmill? 187 - Should You Grade Your Treadmill? 188 - Ignore Your Treadmill Console 189 - After the Last PR 190 - Mentally Reboot Frequently 191 - Mentally Reboot Your Calendar As Well 192 - Don’t Get Injured 193 - Build Your Running Body 194 - Stay Speedy 195 - The Kids Are All Right 196 - Travel Regulations 197 - Packing: Always Be Ready to Run 198 - Why Wouldn’t You Run on Vacation? 199 - Morning Business 200 - Runner in a Strange Land 201 - Final Thought on Running Consistently

PART FIVE - Running Miscellany: 49 Tips on Shoes and Safety, Attitude and Altitude, and Everything Else That Matters

202 - It Doesn’t Always Get Worse 203 - Running: The Numbers 204 - Rise and Shine Before Morning Runs 205 - When You Gotta Go ... 206 - Transferable Running Virtue: I’ll Make Do 207 - No Need to “Break In” New Shoes 208 - Shoe Rotation 209 - Shoe Drying 101 210 - Of Shoe Reviews and Salt 211 - Tread Lightly Around In-Store Analysis of Your Running Form 212 - They’re Your Shoes, So Have at Them 213 - Transferable Running Virtue: Now Is the Time 214 - Lessons from (Your) History 215 - Running as Commuting 216 - Running Errands 217 - Know Your Serum Ferritin Level 218 - Other Medical Matters 219 - Don’t Run to Your Medical Appointment 220 - Black-and-White Appeal as You’re Graying 221 - Wanted: Good Running Partners 222 - Transferable Running Virtue: Chip Away 223 - Embrace Non-Running Exertion 224 - Eat and Run 225 - How’s Your Balance? 226 - Trail Running Technique 227 - Trail Running Times 228 - When the Love of Your Life Doesn’t Love Your Running 229 - Streaking Runners in Perspective 230 - Be a Running Ambassador 231 - Counsel on Coaches 232 - If You Find Yourself at Altitude 233 - Let the Children Play 234 - Run Away from Ruts 235 - The World Can Wait 236 - Yond Cassius Has a Lean and Hungry Look 237 - Sedentary Now ≠ Running Future 238 - Midday Dashes 239 - Transferable Running Virtue: Endure 240 - Stay Flexible (Not Just Muscularly) 241 - Safe Crossings 242 - Let the Idiot Drivers Yell 243 - It’s Nice to Have Level Hips 244 - Nobody Likes a One-Stepper 245 - Nobody Likes a Martyr 246 - Four Key Words for Running 247 - Running Through Data Smog 248 - At the Risk of Making You Discount This Book 249 - An Important Note About Your Morning Coffee 250 - The Most Important Tip

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