Jason Robillard 另一本跑步书籍：

The Barefoot Running Book: The Art and Science of Barefoot and Minimalist Shoe Running_Jason Robillard_2012

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《The Barefoot Running Book Second Edition: A Practical Guide to the Art and Science of Barefoot and Minimalist Shoe Running_Jason Robillard；Dirk Wierenga_2010》目录：

Preface............................................................................................................1
Acknowledgements.........................................................................................6
Disclaimer......................................................................................................7
Why Barefoot Running?............................................................................8
Encouraging Words from other Barefoot Runners ..........................................9
Research Into the Relationship
Between Athletic Shoes and Foot Injuries.....................................................13
Understanding Basic Barefoot Running Terminology ...................................31
The Barefoot Running Movement ................................................................31
Is Barefoot Running a Fad?...........................................................................32
Do I Have to Run Barefoot?.........................................................................34
Can I Still Maintain My High Mileage and Learn
to Run Barefoot on the Side?........................................................................37
Minimalist Shoe Recommendations?............................................................38
My Guiding Principles .................................................................................41
Factors that Affect Speed of Transition..........................................................43
Explanation of Concepts, Issues, and Activities ............................................44
Sample Training Schedule ............................................................................45
Pre-running.................................................................................................47
Concept—Feel Instead of Think...................................................................48
Concept—Importance of Patience ..............................................................49
Concept—Running Happy..........................................................................50
Issue—Minimalist Shoe or Barefoot?............................................................51
Activity—Spend Time Barefoot....................................................................52
Concept—“Toughening” the Soles of Your Feet ...........................................53
Activity—Barefoot Walking .........................................................................54
Concept—Relax Like a Wet Noodle.............................................................55
Activity—Deep Breathing for Relaxation .....................................................56
Concept—Lift Feet ......................................................................................57
Concept—Foot-Kiss.....................................................................................58
Activity—Walk in Place Drill.......................................................................59
Activity—Jump Drill....................................................................................60
Activity—Marble Drill.................................................................................61
Starting to Run Barefoot ............................................................................63
Activity—Progressive Relaxation ..................................................................64
Concept—Cadence/Stride............................................................................64
Activity—Metronome Drill..........................................................................65
Concept—Fall Forward and Keep Feet Under Body.....................................66
Activity—Wall Drill.....................................................................................67
Concept—Posture (Head, Torso, Arms, and Knees) .....................................68
Issue—Terrain—Where to Start and Why....................................................70
Activity—Run/Walk Drill ...........................................................................71
Activity—Slow Running ..............................................................................71
Concept—Run Like a Ninja ........................................................................72
Issue—Blisters..............................................................................................73
Issue—Handling Overly Technical Advice....................................................74
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Intermediate Barefoot Running..................................................................75
Concept—Run Efficiently............................................................................75
Concept—Experimentation .........................................................................77
Activity—Fartlek Run ..................................................................................77
Issue—Top Of the Foot Pain (TOFP) ..........................................................78
Issue—Achilles/Calf Pain .............................................................................79
Issue—Shin Splints ......................................................................................80
Activity—Hills .............................................................................................80
Concept—Varied Terrain .............................................................................83
Activity—Debris Drill..................................................................................85
Concept—Increasing Speed and/or Distance................................................85
Issue—Puncture Wounds and Cuts ..............................................................87
Ten Barefoot Running Tips ..........................................................................88
Advanced Barefoot Running ...................................................................91
Concept—Racing.........................................................................................91
Concept—Trail Running..............................................................................93
Concept—Extreme Weather.........................................................................94
Issue—Treadmills.........................................................................................98
Ultramarathons....................................................................................100
Testing Human Potential............................................................................100
Training .....................................................................................................101
Racing........................................................................................................102
Gear ...........................................................................................................103
Other Topics..............................................................................................105
Dealing with “Hecklers” and Common Comebacks ...................................105
Always Training .........................................................................................107
Iskiate.........................................................................................................108
Diet and Race Food....................................................................................109
Bad Runs....................................................................................................110
Running with Others ...........................................................................115
The Doubtful Spouse/Partner...............................................................116
What if I Still Have Problems Running Barefoot?.................................117
Training Plans......................................................................................121
5K Cheetah Plan .......................................................................................123
10K Pronghorn Plan ............................................................................125
Half Marathon Gazelle Plan.......................................................................127
Marathon Hyena Plan................................................................................130
Cross Training......................................................................................142
The Barefoot Workout................................................................................142
The Barefoot Workout Format ...................................................................143
The Exercises..............................................................................................147
My Adventures ..........................................................................................151
Hallucination 100 Race Report..................................................................151
Appendix ...................................................................................................174
Barefoot & Minimalist Shoe Runners
and Supporters You Should Know..............................................................174
Finding Other Barefoot and Minimalist Shoe Runners...............................179
Barefoot Running Testimonials ..................................................................181
Barefoot Resources .....................................................................................183
Glossary .....................................................................................................184
References.............................................................................................186

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