《The Complete Guide to Running》下载地址：
The Complete Guide to Running: How to Be a Champion from 9 to 90_Earl W. Fee_2005.pdf
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《The Complete Guide to Running》简介：
In "The Complete Guide to Running", the secrets of Earl Fee, a world master's champion, are revealed that helped him achieve over 30 world records in running. This material is supported by hundreds of references. Fifteen chapters explain how to improve general physical and mental fitness with major emphasis on mental training, nutrition, physiology, inspiration, and motivation. Ten chapters reveal the how and why of running training for sprinting, middle and long distance, hurdles, and running in the pool. Athletes from 9 to 90 will benefit from this information since all are bound by the same training principles. Precautions and training are explained for the extreme young and old
《The Complete Guide to Running》目录：
Acknowledgements ....................................................................................10
Foreword ......................................................................................................11
Introduction ................................................................................................12
Chapter 1 PHYSIOLOGICAL PRINCIPLES ....................................................................15
Energy Systems..........................................................................................................................16
Muscle Fiber...............................................................................................................................20
The Respiratory Cycle..............................................................................................................22
Respiratory System...................................................................................................................23
Anaerobic Threshold and VO
2max.....................................................................................24
The Heart ....................................................................................................................................27
Enlarged Heart, Coronary Vessels, and Increased Stroke Volume............................30
Heart Irregularities...................................................................................................................31
The Blood....................................................................................................................................34
Mitochondrial Enzyme Activity ............................................................................................34
Physical Differences Between Men and Women............................................................35
Your Friend, Lactic Acid..........................................................................................................35
Chapter 2 MENTAL TRAINING......................................................................................39
Introduction ...............................................................................................................................39
Harmony of Body, Mind, and Spirit....................................................................................40
The Ideal State of the Mind ..................................................................................................45
The Benefits of Laughter........................................................................................................46
Relaxation Techniques............................................................................................................46
Visualization ..............................................................................................................................50
Self-Assertive Statements.......................................................................................................52
Compliments, Affirmations, and Quotes in the Training Log.....................................54
Overcoming Prerace Jitters....................................................................................................56
How to Stay Motivated...........................................................................................................60
Focus.............................................................................................................................................61
Refocus ........................................................................................................................................67
Mental Toughness....................................................................................................................68
Emotional Control....................................................................................................................71
The Power of Belief, Autosuggestion, and the Subconscious.....................................73
Chapter 3 RUNNING FORM ..........................................................................................77
Running Sequence...................................................................................................................78
Running Form for Important Body Parts...........................................................................81
Breathing ....................................................................................................................................83
Toeing Outwards or Abduction............................................................................................83
Discrepancy in Stride Length................................................................................................85
Form Practice .............................................................................................................................86
Running Stride Length and Stride Frequency..................................................................86
Summary .....................................................................................................................................90
Chapter 4 BUILDING A BASE AND HILL TRAINING...................................................93
Building a Base.........................................................................................................................93
Hill Training ...............................................................................................................................99
Chapter 5 26 PRINCIPLES OF TRAINING .........................................................................
1 – Principle of Base Training............................................................................................107
2 – Principle of Gradual Adaptation...............................................................................108
3 – Principle of Sharpening and Taper...........................................................................110
4 – Principle of Balanced Training...................................................................................112
5 – Principle of Correct Mix in a Session........................................................................114
6 – Principle of Training Partner.......................................................................................114
7 – Principle of Limit Training ...........................................................................................115
8 – Principle of Hard/Easy.................................................................................................115
9 – Principle of Going With Your Strengths ..................................................................116
10 – Principle of Specificity................................................................................................117
11 – Principle of Use It or Lose It .....................................................................................117
12 – Principle of Reversibility............................................................................................118
13 – Principle of Maintenance..........................................................................................119
14 – Principle of Supercompensation.............................................................................119
15 – Principle of Periodization..........................................................................................120
16 – Principle of Intuition and Training Flexibility.....................................................121
17 – Principle of Continuity and Consistency ..............................................................122
18 – Principle of ‘Chicken Mind’ but Stronger Body ..................................................122
19 – Principle of Relaxation...............................................................................................123
20 – Principle of Least Effort........................................................................................... 124
21 – Principle of Regularity................................................................................................124
22 – Principle of Living Like a Champion......................................................................125
23 – Principle of Anti-Shock...............................................................................................125
24 – Principle of Neural Training.....................................................................................126
25 – Principle of Training with Present Capabilities..................................................128
26 – Principle of Shocking the System ...........................................................................128
Chapter 6 TRAINING FOR SPRINTERS.......................................................................131
General......................................................................................................................................131
Speed, Speed Endurance, and Tempo Training............................................................132
Technique.................................................................................................................................133
Form...........................................................................................................................................133
Drills for Sprinters..................................................................................................................134
Stride Rate and Stride Length............................................................................................137
Flexibility ..................................................................................................................................139
Reaction Drills ........................................................................................................................139
Seasonal Schedules for Sprinters......................................................................................140
Charlie Francis Sprint System.............................................................................................143
Sprint Techniques from Payton Jordan...........................................................................144
Chapter 7 GENERAL TRAINING THEORY FOR DISTANCE RUNNERS......................151
What Is Involved in Proper Distance Training? ............................................................151
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Energy Systems.......................................................................................................................152
Interval Training.....................................................................................................................152
The Five Training Systems...................................................................................................157
Summary Table of Training for Distance Runners.......................................................167
Running Economy .................................................................................................................171
Heart Rate Monitoring to Indicate Performance Improvement..............................173
Chapter 8 TRAINING FOR 800 AND 1500 METRES AND MILE ..............................177
General......................................................................................................................................177
Typical Weekly Training Schedules..................................................................................180
800 Meter Training...............................................................................................................182
1500 Meter or Mile Training .............................................................................................185
The Kenyan Way ....................................................................................................................189
Chapter 9 TRAINING FOR 5K, 10K, AND MARATHON............................................193
Preparation Time ...................................................................................................................193
Training Pace ..........................................................................................................................194
Mileage Goals.........................................................................................................................194
How Fast to Train for Longer Runs...................................................................................195
How Much High Intensity Training .................................................................................196
What Kind of High Intensity or Quality Training.........................................................196
Marathon Training ................................................................................................................198
The Kenyan Way ....................................................................................................................205
Chapter 10 DESIGN YOUR OWN DISTANCE TRAINING SCHEDULE.........................207
Quality Sessions .....................................................................................................................200
Phases of Training.................................................................................................................209
Principles and Guidelines....................................................................................................210
Correct Balance of Quality Training Sessions...............................................................211
Example Training Schedules ..............................................................................................214
How to Make the Schedules Easier or Harder..............................................................220
Chapter 11 RUNNING IN THE POOL............................................................................223
Introduction.............................................................................................................................223
Advantages..............................................................................................................................224
Running Form .........................................................................................................................228
Heart Rate................................................................................................................................229
Perceived Effort ......................................................................................................................229
Workouts in the Deep End..................................................................................................231
Workouts in the Shallow End.............................................................................................233
Precautions..............................................................................................................................236
Chapter 12 STRETCHING..............................................................................................239
Advantages..............................................................................................................................240
What to Stretch? ....................................................................................................................241
Don’t Overdo It.......................................................................................................................242
Stretching Do’s and Dont’s.................................................................................................243
Types of Stretching................................................................................................................244
Some Essential Stretches.....................................................................................................251
Hamstring Stretches .............................................................................................................254
Stretches to Avoid..................................................................................................................255
Stretching Before a Workout..............................................................................................256
Stretching After a Workout.................................................................................................257
Chapter 13 RECOVERY..................................................................................................259
Best Recovery Methods........................................................................................................259
Recovery in Days After a Race...........................................................................................264
Recovery After a Marathon.................................................................................................264
Chapter 14 TRAINING SHOES......................................................................................267
Types of Last............................................................................................................................268
Types of Training Shoes.......................................................................................................268
Tests to Determine Shoe Type ...........................................................................................269
Some Useful Tips ...................................................................................................................270
Chapter 15 NUTRITION ................................................................................................275
Recommended Percentage of Carbohydrates, Protein, and Fats ...........................276
Carbohydrates ........................................................................................................................276
Protein.......................................................................................................................................279
Fat...............................................................................................................................................283
Total Daily Calories...............................................................................................................286
Fiber ...........................................................................................................................................287
Alkaline and Acid Forming Foods ....................................................................................289
Proper and Improper Food Combinations .....................................................................292
Glycemic Index .......................................................................................................................295
Water.........................................................................................................................................300
Pre-Competition Meal ..........................................................................................................303
Alcohol & Wine.......................................................................................................................304
Vitamin and Mineral Supplements ..................................................................................305
”Magic“ Supplements...........................................................................................................312
Chapter 16 INJURY PREVENTION AND CAUSES........................................................329
Personal Injuries and Lessons Learned ...........................................................................330
Causes of Specific Major Injuries .....................................................................................332
Summary of Causes of Injuries Survey ............................................................................337
Important Causes of Injury.................................................................................................338
Precautions to Prevent Injuries..........................................................................................339
Treatment of Injury ...............................................................................................................342
Best Treatments for Injury...................................................................................................345
Good and Bad of Anti-Inflammatory Drugs..................................................................348
Delayed Onset of Muscle Soreness ..................................................................................349
Lessons Learned During Recovery....................................................................................350
Chapter 17 PLYOMETRICS............................................................................................353
Theoretical Explanation.......................................................................................................354
8 THE COMPLETE GUIDE TO RUNNING
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Exercises for Lower Body .....................................................................................................356
Lower Impact Alternatives..................................................................................................358
Intermediate Impact Alternatives ....................................................................................359
Higher Impact Alternatives ................................................................................................360
Medicine Ball Exercises........................................................................................................361
Recommended Frequency...................................................................................................363
Safety.........................................................................................................................................363
Recovery ...................................................................................................................................364
Chapter 18 DYNAMIC WARM-UP ................................................................................365
Disadvantages of Static Stretching Before Training...................................................365
Advantages of Dynamic Warm-up...................................................................................366
Recommended Dynamic Warm-up Sequence ..............................................................367
Chapter 19 WEIGHT TRAINING....................................................................................369
Advantages..............................................................................................................................370
Off-Season and In-Season Training..................................................................................372
Recuperation...........................................................................................................................373
Free Weights vs Machines...................................................................................................374
Rubber Tubing Exercises .....................................................................................................374
Training Principles.................................................................................................................375
Number of Reps, Sets, and Loads .....................................................................................379
Nutritional Supplements for Strength Trained Athletes............................................381
Importance of Abdominals and Back Muscles.............................................................382
Popular Weight Training Exercises...................................................................................382
Chapter 20 TACTICS......................................................................................................391
General......................................................................................................................................391
Planning ...................................................................................................................................392
Tactics for Middle Distance Races....................................................................................393
Tactics for Long Distance Races........................................................................................396
Chapter 21 YOUNGER AND OLDER COMPETITORS...................................................399
Young Competitors ...............................................................................................................399
The In-Between Years...........................................................................................................404
Older Competitors .................................................................................................................404
Interview with Multi-World Record Distance Runner Ed Whitlock ........................412
Chapter 22 INSPIRATIONAL SAYINGS........................................................................417
Credits and Copyright Acknowledgements ..........................................427
Index ..........................................................................................................429
Photo Credits ............................................................................................439
《The Complete Guide to Running》评价：
"The Complete Book on Running is an extremely practically orientated handbook that exceeds all expectations. It deserves to be thoroughly recommended."
About the Author
Earl Fee started training for the 400 meters and middle distance running events in 1986, after a 33 year absence from running since University. In the past 16 years he has broken over 30 world records (28 existing) in the following events: 300 and 400 meter hurdles, 400 meters, 800 meters, 1500 meters and mile. Now at age 75 in 2004 this consistent training and a healthy life style has contributed to a maximum heart rate of over 190, a resting heart rate of 45, body weight 70kg, and a body fat of about 5 percent.
《The Complete Guide to Running》读者评论：
This book by a world class athlete with over 40 world records is very easy to read due to the frequent headings, colour coding throughout, 50 action photos in colour, and the conversational,concise writing style.
Due to the great detail (e.g., comprehensive index, and over 300 expert references) in 440 pages and 22 chapters, it serves as an excellent reference book on running. However, half the chapters are applicable to athletes in general: e.g., large chapters on nutrition, mental training, injury prevention, weight training, stretching, inspiration etc. Hence it is a book on body, mind and spirit training.
The detailed material would be useful for coaches and trainers, and a range of runners from beginner to elite, and for young and old competitors.
It covers all important aspects of running training including detailed schedules for sprinters to marathoners,i.e., the five energy systems, the five training systems, recovery, etc.
After reading and understanding this book you become your own running coach and an athlete capable of excellence in performance.
I had started walking about a year prior to purchasing this book, as I wanted to move to jogging then running. Mr. Fee's writing style and detailed references provided me with the knowledge and ability to train for my first 5 K and to continue to improve my performance and time.
I would recommend this book to anyone interested in starting a program and to gain a better "all around" understanding of all the factors that come into play while training and eventually competing. The references throughout the book allow the reader to acquire more information on those topics important to the each person or circumstance.
In the front of this book there is the usual disclaimer that the book "...is not claimed as a substitute for professional fitness advice or medical advice." While it may not be these things, it is the best single volume I've encountered for a comprehensive reference source for up-to-date information for runners of any age and ability seeking sound guidance for training and racing. Earl Fee shares with us both his meticulous and thoroughly documented research together with his personal experience as a world age-group record holder at several distances. 440 pages covering principles and practical training programs for sprinting through marathons, with pauses to discuss nutrition, injury prevention, weight training, and racing tactics. If you are an aspiring runner or a coach you will want to have this book close at hand at all times.
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