《Build Your Running Body》下载地址:
Build Your Running Body_Pete Magill;Thomas Schwartz;Melissa Breyer_2014.pdf
//www.nduoke.com/shujixiazai/161519102x-build-your-running-body-download
《Build Your Running Body》简介:
“The best running book ever.” —Bob Anderson, founder ofRunner’s World
Whether you're a miler or an ultramarathoner, if you want a fit, fast, and injury-resistant running body, there's a better way to train than relentlessly pursuing mileage. This easy-to-use workout manual draws on the latest research in running physiology to target all the components that go into every stride—including muscles, connective tissue, cardiovascular fitness, energy production, the nervous system, hormones, and the brain. With the breakthrough whole-body training program inBuild Your Running Body, runners will improve their times, run longer and more comfortably, and reduce injury.
With more than 150 workouts—from weightlifting and cross-training to resistance exercises and plyometrics—fine-tuned to individual skill levels and performance goals, PLUS:
•393 photosthat make it easy to follow every step of every workout
•10 training programsto help runners of all levels integrate the total-body plan into their daily routines
•Interviews with leading runners, exercise scientists, and coaches—learn how elite runners train today
•Race strategyfor the crucial weeks leading up to the competition and through to the finish line
•Exercises to prevent injuryand rehabilitate common running ailments
•Seasoned insighton barefoot running, the pros and cons of stretching, and other hot-button topics
•Nutrition guidanceon carbs, proteins, fats, and weight loss
•More than 30 recipesto speed recovery and cement fitness gains
•Beginners' guidelinesevery step of the way
•Valuable tipson proper apparel, tracking your progress, and more!
《Build Your Running Body》目录:
Foreword – Dr. Armando Siqueiros vii
Introduction ix
PART ONE: Build Your Running Knowledge
1. Build Your Running Motivation 3
2. Build Your Running History 9
3. Build Your Running Gear 17
4. Build Your Running Vocabulary 25
PART TWO: Build Your Running Body—
Components and Workouts
5. Build Your Running Muscles 35
6. Build Your Running Connective Tissue 79
7. Build Your Running Cardiovascular System 111
8. Build Your Running Powerhouses 137
9. Balance Your Running pH 151
10. Build Your Running Energy System 165
11. Rewire Your Running Nervous System 191
12. Build Your Running Hormones 221
13. Build Your Running Brain 241
PART THREE: Build Your Running Program—
Principles and Schedules
14. Build Your Running Approach 255
15. Build Your Training Schedule 261
16. Build Your Running Recovery 281
17. Build Your Running Injury Prevention 287
PART FOUR: Build Your Running Diet—
Protein, Carbs, Calories, and Nutrition
18. Build Your Running Diet with Real Food 295
19. Build Your Running Carbohydrates 307
20. Build Your Running Protein 317
21. Build Your Running Fats 325
22. Build Your Running Nutrients 335
23. Build Your Running Weight-Loss Program 347
PART FIVE: Build Your Race Strategy
24. Build Your Race Approach 361
25. Build Your Race 369
Injury Prevention 377
Glossary 387
Further Reading 409
Acknowledgments 415
Index 417
About the Authors 435
《Build Your Running Body》评价:
“With over 300 photos to illustrate everything from strides to strength programs, the authors clearly and concisely give readers helpful advice to improve their practice. Runners of all levels will appreciate the book’s breadth and encouraging tone . . . This is an informative, friendly guide that all runners can grow with and will likely return to over time.”
—Publishers Weekly, starred review
“This is so good. Honestly, I think this is the best running book ever.”
—Bob Anderson,founder ofRunner’s Worldand of the Double Road Race 15K Challenge and the Double Training Program
“Build Your Running Bodyrepresents something new and needed in sports literature. This is the ‘right stuff’ for runners who want to get faster, enjoy running more, and stay injury-free for a lifetime.”
—Bill Rodgers,four-time winner of both the New York City and Boston marathons
“At last, a running book that shows us how to enjoy running all through life, and that’s as interesting as the sport we love so much.”
—Kathrine Switzer,first woman to officially run the Boston Marathon and author ofMarathon Woman
“Build Your Running Bodyis the most useful, info-packed, and comprehensive training manual I’ve ever read. Coaches will find it invaluable, and runners of all levels will use it as a complete guide to reaching their goals.”
—Amby Burfoot,1968 Boston Marathon winner andRunner’s Worldeditor-at-large
“I wish I’d had an encyclopedia on running likeBuild Your Running Bodylong ago. It’s comprehensive—filled with relevant and valuable guidance—and articulated in a way that even the most novice runner can understand.”
—Jacqueline Hansen,two-time world-record holder for the women’s marathon, Boston Marathon winner, and first woman to run a sub-2:40 marathon
“A wonderful combination of running science with real-world wisdom for modern runners. When Pete Magill talks, smart runners listen.”
—Scott Douglas,Runner’s Worldsenior content editor
“Coach Tom Schwartz possesses an understanding of training and racing that is world class. Utilizing an unconventional approach to training, Tom crafted a program that improved my endurance, my long-term development, and, most importantly, my confidence. Tom made me a champion.”
—Kevin Miller,multiple times USA masters age-group and age-graded national champion
“Build Your Running Bodyis nothing short of the Unified Theory of Running. Packed with delightfully fun-to-read advice and asides, it squeezes a century of technical research and coaching wisdom into a book of bite-sized lessons. Techniques and training, energy systems and recipes, race strategy and injury prevention—this book covers it all.”
—Ken Stone,founder and editor of MastersTrack.com
“Pete Magill must have found the fountain of youth. I coach college students, and he consistently outruns half my team! He must know something the rest of us don’t!”
—Steve Scott,former American record-holder in the mile (3:47.69), 3-time Olympian, 10 times ranked #1 American miler, and world record-holder for most sub–4 minute miles (136)
“You will not want to putBuild Your Running Bodydown. It’s OK to miss a training day to learn from Pete Magill’s knowledge and experience—runners of all ages and abilities will be smarter just by getting this book in their hands. It’s filled with good, honest common sense gained from years of experience and results.”
—Rod Dixon,winner of the 1983 New York City Marathon, Olympic Medalist, two-time World Cross Country Championship Medalist, and founder of KiDSMARATHON
“Build Your Running Bodymasterfully breaks down the essentials of running-specific training and will help bring you to the starting line of your next race happier, healthier, and faster than ever! Pete Magill is a master, and that’s not just an age group designation! The wealth of knowledge in this book is truly remarkable—it shares much of what has allowed Pete to continue to thrive as an athlete and has something to teach every aspiring runner out there. It’s truly a must have!”
—Will Leer,2013 USA Champion, Indoor Mile & Indoor 3000 Meters
About the Author
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