《The Everything Running Book》下载地址：

（注意：本书介绍为第三版，而下载的书籍为第二版，另：本文介绍的目录是根据第二版的电子书获取的。）

Art Liberman另一本跑步书籍见：

Running (The Only Book You'll Ever Need) _Art Liberman_2011

《The Everything Running Book》简介：

Running can help you lose weight, create a healthy body image, and boost your self-esteem. No matter your fitness level, you too can enjoy the benefits of this sport! With this book, you'll gain the knowledge and tools you need to run a 10K, a marathon, or just a lap around the block!

The new edition includes:

Cutting-edge information on hugely influential trends in natural running, including ChiRunning, barefoot running, and cross-training with yoga and meditation
Information on how to select the right gear and manage your nutrition, including details on new diets favored by endurance athletes
A dedicated section on running for women, including specific nutritional and physical concerns
Whether you're a beginner or a seasoned veteran, this book has everything you need to maximize your running potential--from start to finish!

《The Everything Running Book》作者简介：

Art Liberman is a veteran marathon runner and triathlete. He is a personal trainer who has coached both running teams (including the Leukemia and Lymphoma society's "Team in Training") and individuals. He is also the founder of the website www.MarathonTraining.com, and the coauthor of The Everything Running Book and The Everything Running Book, 2nd Edition.

Randy Brown, DPT, is a physical therapist, longtime runner, and coach. He has coached both men's and women's NCAA Division 1 cross country teams, as well as high school track. He is a student of natural running techniques, and helps rehabilitate injured athletes with sensible running plans. Brown was a three-term president of the Charleston Running Club, and has also worked as a copyeditor for several outdoor magazines.

Eileen Myers, RD, LDN, DPH, has been a registered dietitian for more than twenty-five years. She has focused her career in the areas of sports nutrition and eating disorders, and has presented on these topics on the national level. Former audiences included the American Dietetic Association and the Sports, Cardiovascular and Wellness Nutrition Practice Group of the American Dietetic Association. Myers consults frequently with college athletic teams and trainers on meal planning, sports nutrition, and eating disorder concerns.

《The Everything Running Book》目录：

Top Ten Reasons to Run / x
Introduction / xi
1 Try It, You’ll Like It! / 1
Striving for Physical Fitness 2 • Getting in the Right Mindset 2 • No More
Excuses: Time for the New You 3 • Talk to Other Runners 6 • Benefits of
Running 7 • You Will Feel Better, Absolutely! 10
2 Setting Yourself Up for Success / 1 Getting Specific about Running Goals 12 • Understand the Effects of 1
Running on Your Body 13 • Choosing and Sticking with a Running
Program 14 • Establish a Foundation 17 • Common Mistakes 20
3 Running Shoes The Well-Equipped Runner / 2 24 • The Inside Outs of a Running Shoe 3 26 • Wearing
and Caring for Your Running Shoes 28 • Adding Orthotics 29 • Running
Socks 30 • Additional Support Wear 30 • Other Running Necessities 32
• The Runner’s Log 34
4 Assessing Running Form The Mechanics of Running / 3 40 • Style and Mechanics 9 41 • Breathing 42 •
All about Footstrike 43 • It’s All about Stride 47 • Arms and Hands 49 •
Posture 50 • The Mechanics of Running Hills 51 • Runner’s Recap 52
The everyThing rUnning book
5 Starting Out Time to Get Going! / 5 56 • Learning How to Run 5 58 • Working with a Professional 62
• Beginning Your Running Program 63 • A More Advanced Schedule 68
6 5K Basics Ready for Racing: The 5K / 6 70 • The Week Before Your 5K 9 71 • What to Eat and Drink 72
• Physical Preparation 74 • During the Race 76 • After the Race 79
7 Helping Your Muscles Help You Stretching and Weight Training / 8 82 • Stretching Fundamentals 1 84 • The
Best Stretches for Runners 85 • Weight Training to Enhance Running 88
• Upper Body Versus Lower Body 90 • Practical Weight Training 92 •
Upper Body Exercises 93 • Lower Body Exercises 97 • Exercises for Abs
and Back 98 • Weight-Training Tips 100
8 Building Physical and Mental Strength / 103
Cross-Training 104 • Ideal Cross-Training Activities 105 • Pilates 109 •
Yoga 109 • Meditation 111
9 Running in Cold Weather On the Road All Year / 11 114 • Running in Hot Weather 3 115 • Running
Indoors 119 • Using the Treadmill 121 • Shopping for a Treadmill 122
10 On the Road to Speed and Distance / 125
Adding Speed Work 126 • Fine-Tuning Your Mechanics 127 • Quick
Guidelines for Speed Work 129 • Overview of Advanced Training 130 •
When Do I Begin My Speed Work? 131
11 Advanced Running Workouts / 135
Hill Repeats 136 • Fartlek Workouts 137 • Striders, Tempo Runs, and
Races 139 • Interval Workouts 140 • Important Warm-Up and Cool-Down Procedures 143 • Speed-Work Programs Based on Experience 145
• Speed Work for the Experienced Runner 147
12 Mileage Buildup for the 10K Completing a 10K and Half-Marathon / 15 152 • Running the 10K 15 14 • Training For
and Running the Half-Marathon 155 • The Long Run 157 • Runners, Take
Your Marks, Set, Race! 161 • When the Race Is Over 163
13 Avoiding Injury: The Basics Injury Prevention / 16 166 5 • The Impact (Literally!) of Athletic Shoes
167 • Stretching to Prevent Injuries 170 • The Gait Biomechanics of Foot
and Leg Problems 172 • Stance and Swing Phases of Gait 174 • From
Gait to Feet to Legs 175
14 General Injury Guidelines Injuries of the Foot and Ankle / 17 180 • Achilles Tendonitis 9 180 • When the
Achilles Tendon Ruptures 183 • Ankle Sprains 184 • Anterior Ankle
Pain 185 • Athlete’s Foot 186 • Heel Spurs and Plantar Fasciitis 187 •
Neuroma Pain 189
15 Anterior Shin Splints Injuries of the Leg and Other Areas / 19 192 • Dry Heaves or Vomiting 1 194 • Iliotibial Band
(ITB) Syndrome 195 • Medial Shin Splints (MTSS) 196 • Runner’s Knee
198 • Shin Splints 200 • Side Stitches 200
16 Preventive Medicine All about Nutrition / 20 204 • A Nutritious Mindset 3 204 • Carbohydrates
205 • Fats 206 • Protein 207 • Water 208 • Vitamins and Minerals 209
• Fiber and Cholesterol 210 • Eating Right for Running 211 • How to Eat
Right 212 • Getting into Eating 215
The everyThing rUnning book
17 A Brief History of the Marathon Are You Ready for the Marathon? / 21 220 • Getting Down to Business: The Long Run 9
220 • Marathon Training Schedules 225 • Mentally Training for the Marathon
228 • Mental Strategies 231 • The Week Before the Marathon 232
18 The Marathon Experience / 235
Physical Preparation 236 • Packing for an Out-of-Town Marathon 236 • Other
Travel Considerations 238 • The Final Hours Before the Marathon 239 • During
the Marathon 241 • On the Course 243 • After the Marathon 244 • Life After
the Marathon 247 • What’s Next? Ultra-Running 248 • Ultra-Running Events 249
• Training for Ultra-Runs 250
19
Girls (Women!) Just Want to Have Fun / 253
Comparing Men and Women Runners 254 • Fitness for Prenatal Women 256 •
Fitness for Postnatal Women 259 • Osteoporosis and Menopause 260 • Safety
Tips for Women Runners 261 • The “Cult” of Female Runners 262
20 Packing Your Running Gear Running Away from Home / 26 266 • But It’s a Vacation! 5 266 • Planning for Safety
269 • Running with Others 272 • Racing on the Road 273 • Favorite Running
Cities Appendix 274 • A Some Personal Favorites : Finding a Running Club, 275
at Home or Abroad / 27 Appendix Appendix Index / 295 B C:: Magazines and Books on Running / 28 Running Online / 291

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