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《Running Science》目录：

Acknowledgments viii
Prologue: The Quest for Knowledge in Running ix
Part I Genetics and Running . . . . . . . . . . . . .1
Chapter 1 Running’s Nature-Versus-Nurture Debate . . . . . . . . 2
Chapter 2 Genes That Influence Performance . . . . . . . . . . . 12
Chapter 3 Genetic Differences Between Elite
and Nonelite Runners . . . . . . . . . . . . . . . . . . . . 21
Part II Biomechanics of Running . . . . . . . . . .27
Chapter 4 The Body While Running . . . . . . . . . . . . . . . . . . 28
Chapter 5 Refinement in Running Form . . . . . . . . . . . . . . . 44
Chapter 6 Running Surfaces, Shoes, and Orthotics . . . . . . . . 61
Part III Physiological Factors
in Running Performance . . . . . . . . . .75
Chapter 7 Maximal Aerobic Capacity (V . O 2max) . . . . . . . . . . 76
Chapter 8 Running Economy . . . . . . . . . . . . . . . . . . . . . . . 88
Chapter 9 Minimum Velocity for Maximal
Aerobic Capacity (vV . O 2max) . . . . . . . . . . . . . . . . 95
Chapter 10 Velocity at Lactate Threshold . . . . . . . . . . . . . . 102
Chapter 11 Maximal Running Speed . . . . . . . . . . . . . . . . . .113
Chapter 12 Resistance to Fatigue . . . . . . . . . . . . . . . . . . . . .124
iv v
Part IV Training Modes and Methods
for Runners . . . . . . . . . . . . . . . . . . 133
Chapter 13 General Strength Training . . . . . . . . . . . . . . . . . .134
Chapter 14 Running-Specific Strength Training . . . . . . . . . . .152
Chapter 15 Hill Training . . . . . . . . . . . . . . . . . . . . . . . . . . . .175
Chapter 16 Speed Training . . . . . . . . . . . . . . . . . . . . . . . . 184
Chapter 17 Cross-Training . . . . . . . . . . . . . . . . . . . . . . . . . 194
Chapter 18 Altitude Training . . . . . . . . . . . . . . . . . . . . . . . 205
Part V Training Variables and Systems
in Running . . . . . . . . . . . . . . . . . . . 212
Chapter 19 Frequency and Volume . . . . . . . . . . . . . . . . . . . .213
Chapter 20 Intensity . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .218
Chapter 21 Recovery . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .224
Chapter 22 Periodization and Block Systems . . . . . . . . . . . . .237
Chapter 23 Integrated Strength and Endurance
Training Programs . . . . . . . . . . . . . . . . . . . . . . 252
Part VI Optimal Training for Specific
Conditioning . . . . . . . . . . . . . . . . .308
Chapter 24 Increasing V . O 2max . . . . . . . . . . . . . . . . . . . . . 309
Chapter 25 Enhancing Economy . . . . . . . . . . . . . . . . . . . . . .318
Chapter 26 Gaining vV . O 2max . . . . . . . . . . . . . . . . . . . . . . 328
vi } Contents Contents | vii
Chapter 27 Upgrading Lactate Threshold . . . . . . . . . . . . . . 336
Chapter 28 Increasing Maximal Running Speed . . . . . . . . . . 352
Chapter 29 Promoting Resistance to Fatigue . . . . . . . . . . . . 360
Part VII Molecular Biological Changes
in Running . . . . . . . . . . . . . . . . . . .365
Chapter 30 Training Effects at the Molecular Level . . . . . . . . 366
Chapter 31 Training Favoring Molecular Enrichment . . . . . . .371
Part VIII Distance-Specific Training . . . . . . . . .383
Chapter 32 Training for 800 Meters . . . . . . . . . . . . . . . . . . 384
Chapter 33 Training for 1,500 Meters and the Mile . . . . . . . 392
Chapter 34 Training for 5Ks . . . . . . . . . . . . . . . . . . . . . . . . 404
Chapter 35 Training for 10Ks . . . . . . . . . . . . . . . . . . . . . . . .414
Chapter 36 Training for Half Marathons . . . . . . . . . . . . . . . 425
Chapter 37 Training for Marathons . . . . . . . . . . . . . . . . . . . .433
Chapter 38 Training for Ultramarathons . . . . . . . . . . . . . . . 443
Part IX Sports Medicine for Runners . . . . . .447
Chapter 39 Running Injuries and Health Risks . . . . . . . . . . . 448
Chapter 40 Prevention of Running Injuries . . . . . . . . . . . . . 459
Chapter 41 Health Benefits of Running . . . . . . . . . . . . . . . . 467
Chapter 42 Health Considerations for Special
Running Populations . . . . . . . . . . . . . . . . . . . . 477
vi } Contents Contents | vii
Part X Running Nutrition . . . . . . . . . . . . . .484
Chapter 43 Energy Sources and Fuel Use for Runners . . . . . 485
Chapter 44 Eating for Enhanced Endurance and Speed . . . . 497
Chapter 45 Fueling Strategies During a Run . . . . . . . . . . . . 507
Chapter 46 Weight Control and Body Composition . . . . . . . .519
Chapter 47 Ergogenic Aids for Running . . . . . . . . . . . . . . . 530
Part XI Psychology of Running . . . . . . . . . . 539
Chapter 48 The Brain and the Experience of Fatigue . . . . . . 540
Chapter 49 Psychological Strategies for Improved
Performance . . . . . . . . . . . . . . . . . . . . . . . . . . 545
Chapter 50 Addictive Aspects of Running . . . . . . . . . . . . . . 556
Epilogue: The Future of Running 561
References 562
Index 587
About the Author 596

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