《Yoga for Runners》下载地址：

Yoga for Runners_Christine Felstead_2013.pdf
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《Yoga for Runners》简介：

As a runner, you strike the ground 1,000 times per mile, with a force of two to three times your body weight. You can feel that impact in the muscles, ligaments, and bone structures throughout your body. Thankfully, Yoga for Runners addresses both the physical and mental demands of the sport. Whether you are new to yoga or have practiced for years, Yoga for Runners provides you with the most effective poses—88 poses in all. Each pose is described in detail to ensure correct execution, maximizing the physical benefit and decreasing the risk of injury.

You'll learn how simple yoga techniques can be incorporated into your existing running workouts and routines to eliminate chronic aches and pains. Discover how each pose can be sequenced to address a specific need, such as strengthen and lengthen the hamstrings, strengthen and increase mobility of the hip joint, eliminate lower-back and upper-body discomfort, speed the recovery process after a practice run or a race, maintain a strong core, or just restore and rejuvenate to prepare for an upcoming event. These sequences target all troublesome muscle regions. Anatomical illustrations and descriptions explain why these poses and sequences decrease your risk of acute or chronic injury as well as why they are beneficial to your training regimen.

After just a few weeks of following Yoga for Runners, you will feel stronger, more balanced, more in tune with your breathing, and more aware of your posture and technique. Your entire running experience—endurance, strength, breathing, and mental sharpness—will be more productive, positive, and enjoyable.

《Yoga for Runners》目录：

Pose and Sequence Finder vi
Introduction x
A Fit Body 1
The Running–Yoga Connection 7
Breathing 17
A Fit Mind 29
Running Injuries 45
Feet, Ankles, and Knees: Stabilize Your Foundation 55
A Healthy Spine: Reduce Pain, Strain, and Pressure 75
Contents | v
Core Strength: Maximize Your Running Performance 99
Hamstrings: Establish a Longer, More Fluid Stride 125
Hips: Unleash the Power 141
Quietude and Relaxation: Restore and Recover 171
Yoga Sequences 183
Yoga Off the Mat 227
Yoga and Injuries 243
About the Author 252

《Yoga for Runners》评价：

“Yoga for Runners empowers you with information on the very nature of yoga and how it works to achieve muscle balance in runners.”

Beth Agro-- iRun Magazine

About the Author
With an extensive history as a long-distance runner and yoga instructor, Christine Felstead has married her twin passions into a pioneering program for runners. She teaches yoga classes and workshops for runners and endurance athletes. Her Yoga for Runners teacher training program offers certification to a growing number of instructors now working in the United States, Canada, Mexico, and the United Kingdom. For additional information, visit yogaforrunners.com. Felstead presents regularly at International Yoga Expos and canfitpro conferences and has produced two best-selling DVDs on yoga for runners. She has been featured in numerous publications, including Runner’s World, Women’s Running, Yoga Journal, Women’s Health, Library Journal, and Canada’s National Post. She resides in Toronto.

《Yoga for Runners》读者评论：

I have been doing some form of yoga for 15 years. I'm not consistent, but I recognize and appreciate the benefits. The primary benefit I need from yoga is flexibility, and since I'm so tight and find yoga so difficult I struggle to make it a regular practice, even though I know only regular practice of yoga will really help me gain flexibility. (Ah, the contradictions of being human.)

I have also started running in the past 4 years. The contradictions continue, since even while I'm running I feel the tightness in my hamstrings and know flexibility would make running more comfortable. When I saw this book that combined both interests, I was intrigued to see what the author had to say.

The book is written with the runner in mind. The benefits of yoga are framed in the context of a runner, with the drive and habits of a runner used to encourage the yoga practice, and also identified where they could be hindrances to a good yoga practice.

The book starts with a description of what makes for a fit body, a balanced body. Then it describes clearly why yoga is of benefit to runners. A chapter on breathing and one on the mind and mindfulness perspective of yoga and then one more chapter on specific running injuries help round out the preparation for the specifics.

The next 5 chapters are focused on specific parts of the body (feet, ankles, knees, then the spine, the core, the hamstrings, and the hips). Each chapter starts with a description of the body part, some of the benefits and dangers of running for that body part, and then the benefits of yoga for strengthening them. Specific yoga postures are identified with pictures and very clear descriptions for holding the post properly. Having read other yoga books and attended many yoga classes, I appreciated the clarity and pointers of the posture descriptions. Each also includes a description of the benefits of that specific posture.

There is also a chapter on some restorative postures and it encourages the reader to perform these each day even if there is not time for a more vigorous yoga routine. I look forward to using these on those day when the end of the day catches up with me too fast.

The chapter with the yoga sequences is well done. There are a variety of sequences with the duration noted so you can pick the one that would work for you on any given day. There is a photo, brief description, and page number of the more detailed description for each pose. And then there is a chapter with ways to do some yoga poses while sitting or standing for work or chores.

I found the book motivating and encouraging. The descriptions were clear and helped explain or remind me why my body feels certain things or needs certain exercises to stay or get healthy.

I’ve read numerous books on running and one on yoga and yoga for athletes, so I wasn’t sure if this book would have anything new to offer. But it does, and it will likely be a go-to reference book for years to come. First, it was extremely well organized, which makes it an excellent reference text. There are 5 somewhat preliminary chapters (which were basic but did have some useful information, and would be great for beginners). Then there are 5 chapters devoted to specific body parts (feet, ankles, knees; spine; core; hamstrings; and hips), so you could easily consult a particular section to really understand what common poses are accomplishing, in plain English, and there are even useful anatomical drawings pointing out different muscles. Each pose is described with a black and white photo (color would be better) and the benefits are in bullet points. Many are common poses, but that’s fine. There’s a chapter devoted to yoga sequences and there are 10 different sequences of varying lengths and for different purposes or occasions (like watching TV) – and some are body-part-specific. I think this is very useful for both the beginner as well as someone who does yoga classes but not much yoga at home but would like to.

Second, there really wasn’t much “fluff” here, like about the history of yoga. I felt like each chapter quickly accomplished something quite useful, even for a non-beginner. Much of the book was pretty substantive, but very readable.

Finally, there are sections on yoga to help prevent or help running injuries and on preventing yoga injuries, which even included some helpful modifications. Since people do take to yoga due to running injuries and people do get injured doing yoga, I thought these were very important, particularly for beginners.

All in all, a highly enjoyable and recommended read, even if you are an avid runner and yoga.

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