Index

• Symbols & Numerics • advanced runners. See also training 1-rep max test, 195–196 about creating a training plan, 5K races. See short distance races 153–155 10K races components of a program, 155–158 determining interval workout easy long runs, 104–105 pace, 114 how many miles are enough?, determining a tempo pace, 90–91 77–79, 81 as end to training cycle, 128, 140, long runs, 102 143, 161, 164 marathon pace runs, 88 starting out too fast, 278 Olympic training, 314 20-week training program tempo pace, 91 advanced runners, 158–171 training cycles, about, 158–159 beginning runners, 124–132 training cycle 1, 159–160 intermediate runners, 137–152 training cycle 2, 161–163 26.2 miles, setting the distance, 13 training cycle 3, 164–166 50 in 50 days, 1 training cycle 4, 167–169 400-meter run, 181, 184, 187 training cycle 5, 170 training cycle 6, 171 training errors, 299–304 • A • aerobic fi tness. See fi tness aerobic pace. See tempo training accelerating runs, 105 aerobic power cut-downs, 118–119 acclimatization to heat/cold, 269 aerobic power ladders, 117–118 accountability, training motivation aerobic power pyramids, 119 and, 22–24 aerobic power repeats, 116–117 Achilles tendonitis/teninosis, 245–247 aerobic power (VO max) acidosis threshold (lactate), 52–53 2 blood volume and energy, 55–56, actin (muscle protein), 49 110–111 adaptations to running. See also defi ned/described, 43, 48 physiology, running; interval training, 112–114, 116–120, psychological stress/challenges; 146–150, 167–170 race day, recovery; recovery/ plan, advanced training, 154 recovery time COPYRIGHTEDplan, MATERIAL intermediate training, 134, 137 about, 19 race performance and, 50 benefi ts of running, 76–77 tapering, 260 to fuel or not to fuel, 106–108 aerobic training. See also marathon interval training, 110–111, 119–120 training long runs, 99–101, 104, 156–157 about the importance of, 75 marathon training, 54–57 achieving success, 75–76 preparing for the weather, 268–269 benefi ts of lots of miles, 76–77 reaching your upper limit, 180 hill workouts, 83–86 recovery time/strategies, 82–83, how many miles are enough?, 77–81 229–230, 259 increasing weekly mileage, 81–83 tempo workouts, 90 training errors, 299–304

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aerobic training (continued) how many miles are enough?, 77–79 pace runs, 86–88 long runs, 102 tempo workouts, 88–95 marathon pace runs, 87 training errors, 301–302 tempo pace, 90–91 affi rmations. See positive affi rmations/ training cycles, about, 124–125 self-talk training cycle 1, 125–126 age/aging training cycle 2, 127 avoiding anxiety, 11–12 training cycle 3, 128 benefi ts of stretching, 213 training cycle 4, 129–130 gender differences, 213 training cycle 5, 131 heart rate, 40 training cycle 6, 132 muscle loss and bone density, 177 training errors, 299–304 qualifying times, 308 bench press, 201–203 recovery/recovery time, 262 (Germany), 308–309 running injuries, 236 biomechanics, 30, 51 training errors, 300 birth-control pills, 255 aid stations, 19, 20 bleacher hops, 206–207 alcohol, running and, 14 blisters, 32, 33, 294 amenorrhea (menstrual blood. See heart function/structure; irregularity), 255 physiology, running anaerobic glycolysis, 47, 52–53, 89, blood pressure, 18, 41, 49, 80 112, 179, 278 blood sugar, 18–19, 53, 295 ankle pronation, 27, 238, 249 body. See physical adaptations anorexia (eating disorder), 255 to running anti-infl ammatory drugs, 233 body fat, 53, 80 antioxidants, 233 body temperature Antwerp Olympic Games of 1920, 13 benefi ts of stretching, 213 Arthritis Foundation, 20 coping with rise in, 18 assumptions about you, 3–4 dehydration and, 19, 79 Åstrand, Per-Olaf (physiologist), 113 importance of hydration, Athens, Greece, 1, 9 231–232, 282 (Greece), 311 body weight average marathon pace, 1 dehydration and loss, 19, 105–106, 296 average marathon time, 75 glycogen storage, 108, 230 muscle mass and, 194–195 • B • physical stress and injury, 235–236 running economy and, 51 Badwater Ultramarathon, 54 strength training and, 178–181 Bank of America , bone density, 77, 177, 228, 236, 251, 255 See 11, 20, 325 bones. stress fracture See barefoot running, 29–30 bonking. “hitting the wall” bathroom breaks, 108, 271, 273, , 12, 87, 102, 304, 275–276, 293 310, 322 Battle of Marathon (Greece), 9, 13 bounds, 206–207 beginning runners. See also box jumps, 209–210 marathon training breathing components of a program, 122–124 maintaining control, 282–283 creating a training plan, 121–122 muscle cramps and, 316 easy long runs, 102 running technique and, 70

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bucket list, fulfi lling your, 9, 11 commitment bulimia (eating disorder), 255 beginning training, 14 butt kicks (running drill), 66–67 discipline and motivation, 76, 104, 313 “going it alone” training, 22–24 • C • Confucius (Chinese philosopher), 1 contractility (heart), 41 cable cross-overs, 203–204 contractions (muscle), 49, 205 calcium, 251, 253, 255–256 core circuit calendar of major events, 321–327 about, 191 calves, 200–201, 216, 221–222. See crunches, 191 also legs medicine ball crunches, 192–193 capillaries (blood vessels), 45–46, 56 push-ups, 191 carbohydrates side planks, 193–194 long run preparations, 106–108 Superman, 191–192 long runs and, 98–99 V-sits, 193–194 nutrition and, 229–230 cotton clothing/gear, 33–34, 269–270, role in metabolism, 53–54 294–295 carbo-loading, 266 Coubertin, Pierre de (Olympic Games cardiac output founder), 9, 13 defi ned/discussed, 18, 40–43 counting steps, 285 hydration and, 231 cramps, 316 interval training and, 110–111 Crohn’s & Colitis Foundation, 20 strength training, 178 cross-country skiing, 226 cross-training VO2 max and, 55, 111 cardiovascular fi tness aerobic fi tness and, 225–226 about running and, 10 beginning runners, 79, 125 cross-training and, 225–226 post-race recovery, 288 interval training and, 113 recovery from injuries, 239, 315 charities, fund-raising and marathon running-related activities, 226–227 support, 3–8, 10–11, 20, 310 taking a break from running, 227–228 Chicago Marathon. See Bank of training errors, 300 America Chicago Marathon crunches, 182–183, 191 chocolate milk, 230 Csikszentmihalyi, Mihaly chronic muscle strain, 253–254 (psychologist), 101 circuit training/workouts cushioning shoes, 28–30, 237 about, 180–181 cycling, 227–228 core circuit, 191–204 running circuit, 181–190 • D • clothing. See cold weather running; hot weather running; marathon dehydration. See also hydration/ kit; specifi c item hydration strategies coaches, working with, 21–22 avoiding/delaying, 19, 282 cold water/contrast baths, 233 muscle cramps and, 316 cold weather running post-race recovery, 286 pre-race preparation, 269 preparing for the weather, 268–269 running gear, 34–35 depression (post-marathon blues), 288 training errors, 303–304 depth jumps, 208–209

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directory of major marathons, estrogen, 236, 251–252, 255–256 321–327 euphoria/energy (“runner’s high”), discipline, training, 76, 104, 313 101, 104 distance exercise-related transient abdominal about the origin of 26.2 miles, 13 pain [ETAP] (side stitches), 316 average marathon times, 75 how many miles are enough?, 77–81 • F • interval training and, 110 male-female differences, 43 family support, 10, 12, 14, 272, steps needed for 26.2 miles, 25 318–319 ultramarathons, 54 fast-twitch muscle fi bers, 47–48, distance running, toughness, 98 56–57 See downhill running. hills, running fats drafting, 280 long run preparations, 108 Dublin Marathon (Ireland), 309 long runs and, 98–99 dynamic stretching male-female metabolism, 54 about repetition and, 217 role in metabolism, 53–54 calves, 221–222 female athlete triad, 255–256. See also hamstrings, 218–219 gender differences leg swings, 217–218 fi ber, 108, 275, 294 quadriceps, 220 50 marathons in 50 days, 1 fi tness • E • about running and, 10 as byproduct of running, 80 easy long runs, 102–105 development of interval training, 113 easy runs/easy days. See also rest days strength training and, 176–179 advanced runners, 154–156 training errors, 299–304 avoiding injury, 237–238 5K races. See short distance races circuit training and, 181 fl at feet, 236 distance goals, 83 fl exibility, 213–214, 225–226 marathon pace and, 87 fl ow (moment/experience/relaxed training, beginning runners, 122–123 state), 101, 104 training, intermediate runners, 135 fl uidity, running stride, 69–71 training errors, 301 fl uids. See dehydration; hydration/ eating/eating habits. See nutrition hydration strategies elliptical trainer, 227 food. See nutrition emotions. See psychological foot/feet. See also running shoes stress/challenges arch height, 26 endorphins, 101 barefoot running, 29–30 endurance running blisters, 32, 33, 294 assumptions about you, 3–4 pronation, 26–27 average marathon pace, 1 running injuries, 236 body adaptations, 54–57 running mechanics, 51 50 marathons in 50 days, 1 running technique, 59–61 muscle fi ber changes, 56–57 form drills, 63–69, 122 strength training and, 176–179 Freud, Sigmund (psychiatrist), 118 energy, feelings of (fl ow/ fuel belt, 35, 106, 294 experience), 104

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fuel/fueling. See also nutrition pace group, 273 carbo-loading while tapering, 266 tempo runs, 124, 136, 157

consuming carbs during the race, 281 VO2 max, 112 long run preparations, 106–108 why run a marathon?, 10–11, 289 fund-raising. See charities “going it alone” training, 22–24, 104, 313–314 • G • Golgi tendon organ, 227 GPS watch, 35 gastrointestinal (GI) issues Great Wall Marathon (China), 309 eating, during race, 281, 317 long run fueling, 106–107 • H • pre-race meal, 106, 275 gear check, 276 half-marathon gender differences. See also female about working up to, 12 athlete triad building confi dence, 121, 134, 154 aging and fl exibility, 213 marathon preparation, 129–130, running injuries, 236 146–147, 167, 169 running speed, 43 running pace, 88 stress fractures, 215–252, 255–256 hamstrings ultramarathons, 54 cross-training, 226 weight lifting 1-rep max test, 196 dynamic stretching, 218–219 genetics, running and, 42, 47, 98, injuries, 177, 241, 254 180, 315 muscle cramps, 316 Gerschler, Woldemar (running PNF stretching, 223–224 coach), 113 running drills, 66–67, 69 gluconeogenesis, 99 static stretching, 214–215 glutes, 214, 223–224 strengthening exercise, 198–200 glycogen depletion. See also “hitting hard runs, 71, 134, 154 the wall” hat/visor, 34, 35, 233, 268–269, 270 avoiding/delaying, 18–19, 317 health, 3–4. See also immune system; carb loading, 266 physical adaptations to running; hypoglycemia, 53 psychological stress/challenges long run, 106–107 heart function/structure post-race recovery, 286–288 adaptation to marathon training, glycogen storage 54–55

endurance exercise and, 53–54, 57 aerobic power (VO2 max), 43 increasing storage reserves, 76, 260 blood fl ow through the body, 38–40 long run preparations, 98–99 cardiac output, 18, 41–43, 178, 231 long run refueling, 108 effect of interval training on, 110–112 muscle fi bers and, 47 stroke volume, 40–41, 55, 111 pre-race preparation, 274–275 heart rate recovery time, 229–230 body temperature and, 18 goals defi ned/described, 40 easy runs, 123, 135, 155 fi tness and, 10 holding a pace, 279, 285–286, training, cross-training, 226–227 296–297 training, hills, 83 how many miles are enough?, training, interval training, 110–114 77–78, 290 training, long run pace, 101–102 long runs, 107

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heart rate (continued) • I • training, marathon pace, 87–88 training, tempo workouts, 90–91 ice, treating injuries, 233, 243, 246, training goals, 83 250, 253, 315 VO2 max and, 48, 50 Iglói, Mihály (running coach), 113 heart rate monitor, 35, 83, 86, 87, iliotibial band friction syndrome, 91, 114 242–245 See hemoglobin. physiology, running immune system high-knee run (running drill), 65–66 nutrition and, 229–230 high-knee skip (running drill), 64–65 post-race recovery, 286–288 high-knee walk (running drill), 63–64 running/training while sick, 316–317 hills, running infl ammation, 212, 232–233, 246, downhill running, 49 287, 315 race strategy, 280 ING , 11–13, running injuries, 241–242 20, 309–310, 327 training errors, 304 injuries. See running injuries training strategies, 83–86 insoles. See orthotics hip fl exors intermediate runners. See also running drills, 63–64 marathon training stretching exercise, 217–218 components of a program, 135–137 V-sits (exercise), 186–187 creating a training plan, 133–134 “hitting the wall,” 18–19, 53, 278, easy long runs, 103 See also 281, 318. glycogen how many miles are enough?, 77–79 depletion long runs, 102 Honolulu Marathon (Hawaii), marathon pace runs, 87 11, 311, 327 tempo pace, 90–91 hot weather running training cycles, about, 137–138 pacing the race, 296 training cycle 1, 138–139 pre-race preparation, 268–269 training cycle 2, 140–142 running gear, 33–34 training cycle 3, 143–145 training errors, 303–304 training cycle 4, 146–148 Huxley, Andrew (Nobel Prize training cycle 5, 149–150 winner), 49 training cycle 6, 151–152 See hydration/hydration strategies. training errors, 299–304 also dehydration International Association of Athletics about importance of, 296 Federations (formerly defi ned/discussed, 231–232 International Amateur Athletics during-race drinking, 282 Association), 13 long run, 105–106 International Olympic Committee, 13 post-race recovery, 159, 286–288 Internet. See websites race preparations, 88, 268, 274–275 interval training sports drinks, 106–107, 230, 316 about the variables of, 110 training errors, 304 dealing with the challenges, 118 hyperthermia/hypothermia, 18, 233. defi ned/described, 16, 109–110 See also body temperature determining workout pace, 113–115 hypoglycemia (low blood sugar), 53 effects on heart and muscles, hyponatremia, 282 110–111

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effects on oxygen consumption, 112 tapering prior to a race, 108 increasing the diffi culty, 119–120 training errors, 300–302 tempo runs, 94 training groups, 19–21 training errors, 301–302 training is more than, 75–76 types of workouts, 116–119 training plan, beginning runners, 123 training plan, intermediate • J • runners, 136 long tempo runs, 93, 137, 301 jacket/windbreaker, 34–35 Los Angeles Marathon, 11, 322 joint injuries. See running injuries lung capacity/performance, 42, 70 Joints in Motion (training group), 20 • M • • K • Makau, Patrick (marathon runner), 1 Karnazes, Dean (marathon runner), 1 marathon history knees. See running injuries arriving at the distance, 9, 13 beginnings of Olympic Games, 9 marathon kit • L • important reminders, 294–295 pre-race preparation, 267 lactate/lactate threshold (acidosis rain gear, 269 threshold), 52–53, 89, 99 what to include, 270 legs. See also calves where to stash it on race day, 276 dynamic stretching, 217–218 marathon pace runs. See pace/ leg press (strengthening), 197 pace runs saving your legs for the race, 268, 295 marathon running. See also physical lesson learned, post-race adaptations to running; race assessment, 290 day entries Leukemia & Lymphoma Society, 20 about the keys to success, 267 . See Virgin about the origins of, 1, 9 London Marathon answering the question why?, 10–11 London Olympic Games of 1908, 13 fi nding happiness in, 118 long, accelerating runs, 105 vacation locations, 305–311 long, slow distance runs, 94–95, when walking is okay, 318 137, 158 Marathon Tours (travel company), 305 long runs. See also weekly runs marathon training. See also advanced about preparing for, 97–98 runners; beginning runners; adapting mentally, 100–101 intermediate runners; training adapting physically, 99–100 groups avoiding injury, 237–238 about beginning, 9–11, 14–15 basics of, 17 basic strategies, 15–17 becoming tough, 98 challenges of preparation, 17–19 easy long runs, 102–105 “go it alone,” 22–24, 104, 313–314 as emotional experience, 104 making time for, 11–13 how many miles are enough?, 314 training errors, 299–304 muscle cramps, 316 working with a coach, 21–22 re-fueling, 106–108, 281 working with a training group, 19–21 staying hydrated, 105–106

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marathon wall. See “hitting the wall” muscle fi bers, types, 47–48 Marine Corps Marathon, 11, 326 muscle fi bers, when running, 48 maximum heart rate, 40, 48, 83, 111 muscle spindles (proprioceptors), 227 meals. See nutrition nutrition and, 229–230 medial tibial stress syndrome (shin running economy (muscle splints), 249–250 effi ciency), 48, 50–52 medicine ball crunches, 192–193 strength training and, 176–179 menstrual cycle/menopause, 16, 236, myoglobin. See physiology, running 251–252, 255–256 myosin (muscle protein), 49 mental preparation. See psychological stress/challenges • N • metabolic acidosis, 52–53 metabolism Napa Valley Marathon (California), 306 acidosis threshold (lactate), 52–53, nerves/central nervous system, 89, 99 49, 63, 70–71, 77, 177–178, carbs and fats, 53–54 195, 221, 227, 316 midlife crisis, running and, 10–11 nervousness See also miles/mileage, lots of. dealing with pre-race jitters, 271–272 long runs going to the bathroom, 273, 275–276 avoiding injury, 237–238 running a fi rst marathon, 121 benefi ts of running, 76–77 neutral shoes. See cushioning shoes guidelines for increasing, 81–82 New York City Marathon. See ING how much are enough?, 77–79, 314 New York City Marathon recovery time, 82–83 NordicTrack skiing machine, 226 weekly runs, 29, 81–84, 237–238, North Pole Marathon (Arctic Circle), 259, 302 306–307 what to do on easy days, 83 NSAIDS (non-steroidal anti- minimalist shoes, 29–30 infl ammatory drugs), 233 See mitochondria. physiology, running nutrition motion-control shoes, 29 beginning training, 15 motivation eating disorders, 255 discipline and, 76, 104, 313 infl ammation reduction, 233 “going it alone” training, 22–24, 104, pre-race meal, 274–275, 294 313–314 recovery/recovery time and, 229–230 MP3 player, 35 training errors, 304 muscle cramps, 316 muscle function/structure. See also running injuries • O • about, 46–47 Olympic Games, 1, 9, 13 adaptation to marathon training, 1-rep max test, 195–196 56–57 orthotics, 30, 241 building endurance, 180–194 osteoporosis, 177, 255 building strength, 194–204 overhead press (exercise), 187–188 contractions, 49, 205 overheating. See body temperature; cross-training and, 225–226 dehydration effect of interval training, 110–112 overpronation. See pronation infl ammation reduction, 232–233

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over-the-counter drugs, 233 hemoglobin, 39, 77, 178, 230 oxygen/oxygen utilization icons, defi ned/explained, 6 benefi ts of running, 76–77 lung capacity/performance, 42, 70 body adaptation to training, 54–57 metabolism and, 52–54 controlling your breathing, 282–283 mitochondria, 76–77, 111, 178–179, lung capacity/performance, 42 230, 301 mitochondrial function and, 45–46 muscle function, 44–52 muscle mass and, 194–195 myoglobin, 39

VO2 max, 110–112 strength training and, 176–179 plantar fasciitis, 247–249 • P • plyometrics about, 204–205 pace groups, 21, 273 bleacher hops, 206–207 pace/pace runs. See also tempo bounds, 206–207 training box jumps, 209–210 about becoming a slow runner, 17 depth jumps, 208–209 adding fl uidity to your stride, 69–71 single leg hops, 205–206 becoming comfortable with, 86–87 squat jumps, 207–208 guidelines for determining, 87–88 polarized training, 134, 154 See hot weather running, 269, 296 portable toilets. bathroom breaks interval training and, 110 positive affi rmations/self-talk, as marathon dress rehearsals, 88 100, 272, 284–285 See marathon race day, 278–279, 296 post-marathon blues. Marathon (), 307 psychological stress/challenges patellar tendonitis, 315 post-marathon kit, 276 patellofemoral pain syndrome, power cleans, 197–198 239–241, 315 pre-race meal, 274–275 Pheidippides (original Greek pre-race ritual, 270, 274 marathoner), 1, 9, 13 pre-race routine, 271 physical adaptations to running progressive training strategy about, 19 defi ned, 15 benefi ts of running, 76–77 different paths to, 15–16 to fuel or not to fuel, 106–108 important basics, 17 interval training, 110–111, 119–120 interval workouts, 119–120 long runs, 99–101, 104, 156–157 long run pace/time/distance, 101–105 marathon training, 54–57 using tempo training, 88–95 See also preparing for the weather, 268–269 pronation. foot/feet reaching your upper limit, 180 ankle, 27, 238, 249 recovery time/strategies, 82–83, defi ned/described, 26–27 229–230, 259 fl at feet and, 236 tempo workouts, 90 injuries, 238–239, 242, 245–246, 249 training errors, 299–304 orthotics, 30, 241 physical challenge, running as, 10 shoe selection, 237 physical conditioning, 3–4 proprioceptive neuromuscular physiology, running. See also facilitation adaptations to running about, 221 about the science, 3, 37 glutes and hamstrings, 223–224 heart function, 38–44 quadriceps, 223–225

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proprioceptors (muscle spindles), 227 establishing your pace, 278–279 protein, 15, 82, 107–108, 156, 230, 287 maintaining energy (re-fueling), psychological stress/challenges. 281, 295, 317 See also physical adaptations maintaining focus, 283 to running running hills, 280 about the reasons for running, 10–11 staying hydrated, 282, 296 breaking race into segments, 284–285 staying positive, 284–285 controlling your breathing, 282–283 surging past other runners, 279 dealing with pre-race jitters, 271–272 when to quit or fi nish, 296–297 dissociating from discomfort, 286 when walking is okay, 318 how many miles are enough?, 77–78 where to meet family afterward, increasing mileage, 81–82 318–319 increasing to tempo workouts, 93–95 race day, recovery. See also increasing to the long run, 97–98 recovery/recovery time post-marathon blues, 288 about the need for, 286 staying positive, 100–101, 284–285 body functions to care for, 286–287 when to quit or fi nish, 296–297 eating/resting tips, 287–288 push-ups, 183–184, 191 facing post-marathon blues, 288 resume running, when to, 288–289 • Q • thinking about lesson learned, 290 race expo, 268, 270, 275 quadriceps, 216, 220, 223–225 race number, 270–271 racing fl ats (shoes), 29 Radcliffe, Paula (marathon runner), 1 • R • rain gear, 269 recovery/recovery time. See also race race day, important reminders, day, recovery 293–297 about balancing training with, 17, 229 race day, preparation (pre-race) avoiding injury, 238 asking others to watch you run, 272 cross-training and, 225–226 clothing selection, 317 hydration, 231–232 creating a race-day plan, 267, 273–274 infl ammation, 232–233 dealing with pre-race jitters, 271–272 interval training and, 113 going to the bathroom, 275–276 long runs, 108 meal and hydration, 274–275, 295–296 muscle function/structure, 57 packing the marathon kit, 270, 276 nutrition and, 229–230 picking up your race number, sleep and, 230 270–271 stress relief, 232 preparing for the weather, 268–269 Reed, Pam (ultramarathon runner), 54 pre-race routine, 271 rehydration, 156, 287. See also saving your legs (staying off your dehydration; hydration/ feet), 268, 295 hydration strategies race day, racing strategies Reindell, Hans (physiologist), 113 achieving your target time, 277–278 repetitions breaking race into segments, 285–286 avoiding injury, 253 breathing correctly, 282–283 dynamic stretching, 217–222 dissociating from discomfort, 285 interval training and, 110, 120 drafting off other runners, 280 learning running technique, 59 drawing on deep emotions, 284

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neural effects, 77 nice-to-have extras, 35 1-rep max test, 195–196 pre-race gear check, 276 strength training, 175, 194–195 running groups. See training groups tempo intervals, advanced, 157 running injuries. See also muscle tempo intervals, beginning, 124 function/structure tempo intervals, intermediate, 136 Achilles tendonitis/teninosis, 245–247 resistance bands, 187–188, 198 avoiding, 237–238 rest days, 123, 125, 136, 157, 195, 300. blisters, 32, 33, 294 See also easy runs/easy days chronic muscle strain, 253–254 resting heart rate, 40–41 cross-training and, 225–226 reverse taper (increasing mileage), 289 factors that can result in, 235–237 rowing machine, 228 gender differences, 255–256 “runner’s high” (euphoria), 101, 104 ice treatment, 233, 243, 246, 250, running circuit (suggested sequence) 253, 315 crunches, 182–183 iliotibial band friction syndrome, 400-meter run, 181, 184, 187 242–245 overhead press, 187–188 muscle protective mechanisms, 227 push-ups, 183–184 orthotics, 30, 241 traveling push-ups, 189–190 patellar tendonitis, 315 twist crunches, 188–189 patellofemoral pain syndrome, split-jump lunges, 185–186 239–241, 315 squat jumps, 181–182 plantar faciitis, 247–249 V-sits, 186–187 shin splints, 249–250 running drills. See also running strength training and, 177, 180 technique stress fracture, 251–253 about performance, 63 training errors, 299–304 butt kicks, 66–67 running leg cycle (running drill), 67–68 high-knee run, 65–66 running shoes. See also foot/feet; socks high-knee skip, 64–65 about shopping for, 31 high-knee walk, 63–64 buying tips, 31–32 hill workouts, 85–86 different types, 28–30 running leg cycle, 67–68 life span, 32 strides, 68–71 orthotics, 30, 241 running economy (muscle running injuries, 237, 303 effi ciency), 177 selection for beginning training, 14

aerobic power (VO2 max), 48 selection on race day, 294 benefi ts of repetition, 76–78 shoe weight, 51 body adaptation to training, 54–57 wear pattern, 27 breathing and running stride, 70 running technique. See also external factors, 51–52 running drills internal factors, 50–51 about importance of, 59–60 muscle mass and, 194–195 breathing, 70 strength training and, 177–179 foot placement, 60–61 training errors, 299–304 form drills, 63–69, 122 running gear. See also marathon kit sprints, 47–48, 85, 110, 113, 136 cold weather gear, 34–35 stride fl uidity (rate/length), 68–71 cotton, 33–34, 269–270, 294–295 swinging your arms, 61–62 hot weather gear, 33–34 running watch (stopwatch), 35, 270

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• S • stationary bicycle, 113 Stockholm Olympic Games of 1912, 13 See also self-esteem, 10 strength training. weight lifting self-motivation, 76, 104, 313 about, 175–176 sex. See gender differences adding to your training program, Sheehan, George (running 179–180 philosopher), 9 as supplement to running, 176 shin splints (medial tibial stress building muscle endurance, 180–194 syndrome), 249–250 building muscle power, 204–210 shoes. See running shoes building strength without increasing short distance races (5K or shorter), size, 194–204 85, 90–91, 140, 161, 278 cross-training and, 228 shorts gender differences, 255–256 cold weather running, 34 plyometrics, 204–210 hot weather running, 33 what it can and can’t do, 176–179 marathon kit, 270 stress fracture, 177, 236, 249, race-day selection, 294, 317 251–253, 255 side planks, 193–194 stress/stress relief, 16, 78–79, 229, side stitches (exercise-related 232, 267, 284 transient abdominal pain), 316 stretch refl ex, 227 single leg hops, 205–206 stretching/stretching exercises sleep, 159, 230, 268, 317 about, 211–212 slow-twitch muscle fi bers, 47–48, 50, calves, 216 51, 56–57 dynamic stretching, 217–221 social bonding, running and, 10 easy runs, 122, 135, 155 socks. See also running shoes fl exibility and the benefi ts of, 213–214 long run/race preparations, glutes, 214 97, 294, 317 hamstrings, 214–215 marathon kit, 270 PNF stretching, 221–225 running in cold weather, 34 protection from injury, 227 running in hot weather, 33 quadriceps, 216 speed stride male-female differences, 43 coordinating breathing with, 70 training errors, 300–301 defi ned/described, 68–69 training to be a slow runner, 17 fl uidity exercises, 69–71 spiritual nature of running, 101, 104 intermediate runner training, 135–136 split-jump lunges, 185–186 lengthening, 71 sporting goods stores, 30, 31, 33 stroke volume, heart, 40–41, 43, 55, 111 sports bra, 34–35, 270, 294 sunglasses, 35, 270 sports drinks, 106–107, 230, 268, 282, sunscreen, 269 287, 316 Superman (core circuit), 191–192 sports injuries. See running injuries surging past other runners, 279 sprints, 47–48, 68–71, 85, 110, 113, 136 swimming, 228 squats/squat jumps, 181–182, systematic training strategy 196–197, 207–208 about the basics, 17 stability shoes, 28–29 defi ned, 15 static stretching. See stretching/ different paths to, 15–16 stretching exercises following a beginner’s plan, 121–122

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following an advanced plan, 153–155 holding a pace, 279, 285–286, 296–297 following an intermediate plan, interval training and, 110 133–134 trail shoes, 29 improving performance, 290 training cycles increasing weekly mileage, 81–83 about, 124–125, 137–138 advanced runners, 159–171 • T • beginning runners, 125–132 intermediate runners, 138–152 tapering training errors, 299–304 avoiding injury, 238 training groups benefi ts of, 260–261 benefi ts of, 19–20, 313–314 building a plan, 263–265 fi nding a group, 20–21 cutting back on long runs, 108 long runs and, 100 See decreasing for a marathon, 259–260 training plan/program. advanced defi ned/described, 259 runners; beginning runners; fueling up while, 266 intermediate runners length of time, 261–262 traveling push-ups (exercise), 189–190 mileage, 262–263 treadmills, 31, 85, 181, 269, 304 “reverse taper” (resuming 10K races, 90–91, 114, 128, 140, 143, running), 289 161, 164, 278 Team Challenge (training group), 20 tricks, dissociating from Team In Training (training group), 20 discomfort, 285 temperature. See body temperature; T-shirts, 21, 34, 270, 294–295, 310, 317 cold weather running; hot Turtle Marathon (New Mexico), 293 weather running 20-week training program tempo training. See also pace/ advanced runners, 158–171 pace runs beginning runners, 124–132 about, 88–89 intermediate runners, 137–152 guidelines, 90 26.2 miles, establishing the training plan, beginning, 124 distance, 13 training plan, intermediate, 136–137 twist crunches (exercise), 188–189 types of, 93–95 workout pace, 90–93 • U • tempo/long, slow distance combo run, 94–95, 137, 158 ultramarathons, 54, 268 10K races underpronation. See pronation determining interval workout University of Freiburg (Germany), 113 pace, 114 urine/urine color, dehydration and, determining a tempo pace, 90–91 19, 232 as end to training cycle, 128, 140, USA Fit (training group), 20 143, 161, 164 starting out too fast, 278 • V • tights/running pants, 34, 269–270 time/times Virgin London Marathon (UK), averages for a marathon, 75 307–308 differences in male-female speed, 43 visualization (running the race in focus on performance, 297 your mind), 271–272

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vitamins and minerals, 233, 251, 253, Honolulu Marathon, 311 255, 287, 317 ING New York City Marathon,

VO2 max (aerobic power) 309–310 adaptation to marathon training, Marathon Tours, 305 55–56 MarathonGuide, 11 blood volume and energy, 110–111 Napa Valley Marathon, 306 defi ned/described, 43, 48 Paris Marathon, 307 interval training, 112–114, 116–120, Polar Running Adventures, 306–307 146–150, 167–170 training groups, 20 plan, advanced training, 154 Virgin London Marathon, 307 plan, intermediate training, 134, 137 Walt Disney World Marathon, 306 race performance and, 50 weekly runs, 29, 81–84, 237–238, tapering, 260 259, 302. See also long runs V-sits (exercise), 186–187, 193–194 weight lifting. See also strength training • W • about increasing strength, 194–195 bench press, 201–203 walking/walking breaks cable cross-overs, 203–204 beginning runners, 79, 123–124 calf raises, 200–201 calorie burn, 53 hamstring curls, 198–200 during a race, 296, 297, 318 leg press, 197 hill workouts, 85 1-rep max test, 195–196 interval training, 120 power cleans, 197–198 muscle development, 47 squats, 196–197 post-race recovery, 287, 288 weight loss pre-race preparation, 268, 295 about running and, 10 tempo intervals, 136, 157 benefi ts of running, 77 training plan, 314 cross-training and, 225–226 Walt Disney World Marathon, 306 wind water. See dehydration; hydration/ cold weather running, 34–35, 307 hydration strategies drafting to save energy, 280 water immersion and contrast baths, running economy and, 52 See reducing infl ammation, 232–233 women. gender differences water running (exercise), 227 world records, 1, 271, 309 weather. See cold weather running; hot weather running; wind • Y • websites Arthritis Foundation, 20 yoga, 228, 282–283 Athens Classic Marathon, 311 Berlin Marathon, 308–309 • Z • charity-supported marathons, 20 Dublin Marathon, 309 Zátopek, Emil (Olympic medalist), Great Wall Marathon, 308 1, 113

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