《Be a Better Runner》下载地址：
Be a Better Runner_Roy M. Wallack、Carl Foster、Sally Edwards_2011.pdf
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Roy M. Wallack 出版书籍合集：
跑步书籍：
Barefoot Running Step by Step_Roy M. Wallack、Barefoot Ken Bob Saxton_2011
自行车书籍：
The Traveling Cyclist_Roy M. Wallack_1991
Bike for Life: How to Ride to 100_Roy M. Wallack_2005
Bike for Life: How to Ride to 100--and Beyond_Roy M. Wallack_2015
其他运动书籍：
Fire Your Gym! Simplified High-Intensity Workouts You Can Do At Home_Roy M. Wallack_2013
Be a Better Runner: Real World, Scientifically-proven Training Techniques that Will Dramatically Improve Your Speed, Endurance, and Injury Resistance
Written by marathoner and Triathlon Hall of Fame inductee, Sally Edwards, Be A Better Runner addresses every possible concern from posture and form to nutrition, footwear and race strategy. You’ll learn how to adapt running mechanics such as stride and pacing to your body type and fitness level while specific training regimens prepare you for any type of running event including sprints, distance runs, and marathons.
Co-authored with Carl Foster, the former President of the American College of Sports Medicine, Be A Better Runner Every features the latest research in the science of running. You’ll learn the latest strategies to boost your performance, train more effectively, and aid post-workout recovery. The latest research on special concerns such as running after age 40, during pregnancy, overtraining in younger runners and preventing amenorrhoea in female distance runners is also highlighted.
《Be a Better Runner》目录：
Introduction
CHAPTER 1: Get a Head Start: A Preview of Key Concepts: Hard/Easy,
Threshold, and the Black Hole
• Progressive Cross- Variability Training
• Heart Zones Training System
• The Best ofthe Rest
PART I: A SCIENTIFIC TRAINING REVOLUTION
CHAPTER 2: Your Heart Rate: The Ultimate Training Tool
• The Heart Zones Training (HZT) System
• A Universal Training System: Heart Zones Training
• Settling on an Easy-to-Use Anchor Point: Threshold Heart Rate
• Applying Threshold to Heart Zones Running
• Adding in Speed and Distance Devices
CHAPTER 3: Training 101: Cutting-Edge Research for Fail-Safe Training
• Progressive Cross- Variability Training: A Varying Plan That Utilizes
Cross-Training and Progresses in Intensity
• Marrying Periodization and Cross-Training
CHAPTER 4: Strength Training and Cross-Training: Building All-Body Fitness
• Cross-Training Alternativesfor Recovery and Rehab
• Common Cross-Training Alternatives
• Strength Training Boosts Strength and Builds V02 Max
CHAPTER 5: Strength Training, Cross-Training, and Flexiblity
• The Twelve Rules ofStretching
• The Top Ten Stretchesfor Runners
• Stretching versus warming Up
CHAPTER 6: Choosing a Variety of Surfaces and Locations: Stronger,
Faster Running by Training on Different Surfaces
• The Roads: Street- Smart Safety Rules
• Hills: Taking Your Running to New Heights
• The Treadmill: How to Turbocharge Your Human Hamster Wheel
• Track Running: Making the Most Out ofa Quarter-Mile Oval
• Trail Running: Why You Need to Hit the Dirt 75
CHAPTER 7: Using Science for Better Running: Decades-Long Research for Optimal Training 95
• Beginners: Don't Push Itfor Six Months
• Molecular Biology 101: Get Stronger by Increasing Volume and Disturbing Homeostasis
• Stepping Up to More Serious Running
• Periodization: A Hard/Easy Routine That Gets Progressively Harder over Time
• The Risks ojOvertraining, Training Monotony, and Training Strain
• Training Plan Execution: Stick with the Plan or Suffer
• Cross- Training: Use It to Build General Fitness and Real Recovery Days
PART II: RUNNING THE BEST RACE(S) OF YOUR LIFE
CHAPTER 8: The Secrets of Setting Goals: Maximum Motivation for Your Best Race
• Seven Principles to Goal Setting
• The Simplest, Most Important Goal-Helper: Write It Down
• Final Step: The Grand Night-Before Racing Plan
• Creating Your Personal Mission Statement
CHAPTER 9: Racing at Your Best: Being in Top Form on Race Day
• What's Happening to Your Body during Training
• What's Happening to Your Body while in a Race
• Sally's Race Day Dos and Don'ts
PART III: THE X FACTORS: THOSE DETAILS
THAT MAKE A DIFFERENCE
CHAPTER 10: Form: Forefoot, Midfoot, Rearfoot, or Barefoot?
• Barefoot Ted's Nonstarter
• Barefoot May Benefit Some Runners
• Train Right: You'llAvoid Injuries and Find Your Own Form
• Sally's Good-Form Tips
CHAPTER 11: Get in Gear: The Latest Apparel, Shoes, and Accessories for
Efficient, Comfortable Running
• How Fleet Feet Came to Life
• The Rise ofModern Running Gear
• The Running Shoe Primer
• Runners'Accessory Gear
• Window on the Future: Application Software
THE FINAL WORD: YOU DESERVE THIS STUFF
CHAPTER 12: Nutrition and Hydration: Eat and Drink for Optimal
Health and Performance
• Find Healthy Foods You Like
• Think in Terms ofFood Zones: Separating Healthy Foodsfrom Unhealthy Foods
• How to Run OffBody Fatfor Good
• Break the Diet-and-Get-Fatter Cycle
• Hydration
CHAPTER 13: Safety for All Types of Runners: Running without Risk
• Advicefor All Runners
• Advicefor Older Runners
• Advicefor Women
• Advicefor Men
CHAPTER 14: Ready to Race: 5k, 10k, Half-Marathon and Marathon Training Plans
• 5k Training Plan
• 10k Training Plan
• Half-Marathon Training Plan
• Marathon Training Plan
Photo Credits
About the Authors
Index
Be a Better Runner: About the Author
Roy M. Wallack is a Los Angeles Times health and fitness columnist and former editor of Triathlete and Bicycle Guide magazines. A participant some of the world's toughest running, cycling, and multisport events, including the Boston Marathon, Badwater UltraMarathon, Eco-Challenge, La Ruta de los Conquistadores, and TransRockies Run, he finished second in the World Fitness Championship in 2004. Wallack has written for Outside, Men's Journal, Runner's World, Competitor, Bicycling, Mountain Bike, and authored The Traveling Cyclist: 20 Worldwide Tours of Discovery (1991) and Bike for Life: How to Ride to 100 (2005), an athletic longevity plan for cyclists.
Carl Foster Ph.D., FACSM is the former president of the American College of Sports Medicine. He is a professor of exercise and sport science at the University of Wisconsin-La Crosse and director of the Human Performance Laboratory at UW-L. Foster is a former associate editor-in-chief of Medicine and Science in Sports and Exercise, and a co-editor of ACSM\u2019s Health/Fitness Facility Standards and Guidelines. His distinguished professional career and accomplishments have produced over 250 scientific papers, book chapters, and longer works.
Sally Edwards is a former Master's World Record holder in the Ironman Triathlon, a 1984 Olympic Marathoner Trials Finisher as well as a World Record Holder in the Iditashoe 100-Mile Snowshoe Race. She has competed in some of the hardest races on the planet, including the Western States 100-Mile Run which she won. A leader in the field of fitness training, Sally holds a master's in Exercise Physiology and is the creator and CEO of the Heart Zones Training System which uses heart rate data and cardiac training ranges to enhance athletic performance. A founder of the sport of triathlon (and a Triathlon Hall of Fame inductee), most of Sally's recent races have been performed in her role as the National Spokeswoman for the Danskin Triathlon Series.
Racing can be intimidating. After all, it’s so much harder than running. Running—what we do during training—is a comfortable, fun, motivational thing, full of the excitement of improving, the camaraderie of working out with friends and sharing training stories, and the feel-good endorphins of the so-called “runners high.” But then comes race day, and all those enjoyable aspects of the sport suddenly disappear. If you experience even a sliver of those warm-and-fuzzy running-training feelings during a race, according to Carl, consider yourself lucky. Because racing—real performance racing versus “just-want-to-finish” racing—is not comfy and fun, mentally or physically. In fact, physiologically speaking, he says, if you do it right, it only feels good when it’s over. Understanding that and the reasons behind it is important, because you’ll realistically know what to expect during the race—and how to race it to your best. Then, after you’ve achieved your goal and made yourself proud, you can go home, collapse on the couch, and return to your old carefree days of just simply running. Until the next race, that is.
The research and scientific information in this book is fascinating, but the stories of athletes and coaches intertwined with the technical data keeps it light and fun to read. It's a perfect blend of anecdotes and playful jabs about the oh-so-predictable behaviors of people who love to run, and analysis of research that has been done on various methods of training. I really enjoy Sally Edward's writing style and the sense of humor she incorporates into her teaching methods.
The heart rate zone notion is appealing and the author's credentials impeccable but the book is full of inconsistencies and is poorly edited with the graphic depictions of foot motions and shoe wear not matching up with the descriptive text. When I purchased this book I assumed that the target audience was runners looking to get better. Its actual aim is far from clear, but may be couch potatoes intending to become runners. Even they are not well served by this book though. An example of the book's inconsistency: T1 is the pace/heart rate at which talking in full sentences just starts becoming uncomfortable. This represents the transition from zone 4 to zone 5a (according to page 31). The figure on page 34 then proceeds to totally contradict the previous discussion on finding T1 by indicating that the transition from zone 4 to zone 5a corresponds to talking going from "hard" to "very hard". Such fundamental inconsistencies make the book a logical mess. The whole foundation of this book is the notion of heart rate transition points T1 and T2 and the associated paces. When that falls apart so early on and when other parts of the book seem to be simply thrown together without adequate proofing it is hard to find much to recommend this book. If you must read this book, take it out of a library but don't waste your money buying it.
My husband and I had to fight over who was going to read this book first. He reads it at night and I read it during the day and we have 2 bookmarks. Sally and Carl really connected with me in this book and I felt as if they were speaking directly to me. I know I'm a better runner from this book. Not only has it helped me with my running posture but the training program is a MUST HAVE program! I am so excited about the results I've already seen in just a few weeks. I LOVED the pictures and I have a hard time putting the book down. SIMPLY AMAZING!!!
