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《Be a Better Runner》目录：
Introduction
CHAPTER 1: Get a Head Start: A Preview of Key Concepts: Hard/Easy,
Threshold, and the Black Hole
• Progressive Cross- Variability Training
• Heart Zones Training System
• The Best ofthe Rest
PART I: A SCIENTIFIC TRAINING REVOLUTION
CHAPTER 2: Your Heart Rate: The Ultimate Training Tool
• The Heart Zones Training (HZT) System
• A Universal Training System: Heart Zones Training
• Settling on an Easy-to-Use Anchor Point: Threshold Heart Rate
• Applying Threshold to Heart Zones Running
• Adding in Speed and Distance Devices
CHAPTER 3: Training 101: Cutting-Edge Research for Fail-Safe Training
• Progressive Cross- Variability Training: A Varying Plan That Utilizes
Cross-Training and Progresses in Intensity
• Marrying Periodization and Cross-Training
CHAPTER 4: Strength Training and Cross-Training: Building All-Body Fitness
• Cross-Training Alternativesfor Recovery and Rehab
• Common Cross-Training Alternatives
• Strength Training Boosts Strength and Builds V02 Max
CHAPTER 5: Strength Training, Cross-Training, and Flexiblity
• The Twelve Rules ofStretching
• The Top Ten Stretchesfor Runners
• Stretching versus warming Up
CHAPTER 6: Choosing a Variety of Surfaces and Locations: Stronger,
Faster Running by Training on Different Surfaces
• The Roads: Street- Smart Safety Rules
• Hills: Taking Your Running to New Heights
• The Treadmill: How to Turbocharge Your Human Hamster Wheel
• Track Running: Making the Most Out ofa Quarter-Mile Oval
• Trail Running: Why You Need to Hit the Dirt 75
CHAPTER 7: Using Science for Better Running: Decades-Long Research for Optimal Training 95
• Beginners: Don't Push Itfor Six Months
• Molecular Biology 101: Get Stronger by Increasing Volume and Disturbing Homeostasis
• Stepping Up to More Serious Running
• Periodization: A Hard/Easy Routine That Gets Progressively Harder over Time
• The Risks ojOvertraining, Training Monotony, and Training Strain
• Training Plan Execution: Stick with the Plan or Suffer
• Cross- Training: Use It to Build General Fitness and Real Recovery Days
PART II: RUNNING THE BEST RACE(S) OF YOUR LIFE
CHAPTER 8: The Secrets of Setting Goals: Maximum Motivation for Your Best Race
• Seven Principles to Goal Setting
• The Simplest, Most Important Goal-Helper: Write It Down
• Final Step: The Grand Night-Before Racing Plan
• Creating Your Personal Mission Statement
CHAPTER 9: Racing at Your Best: Being in Top Form on Race Day
• What's Happening to Your Body during Training
• What's Happening to Your Body while in a Race
• Sally's Race Day Dos and Don'ts
PART III: THE X FACTORS: THOSE DETAILS
THAT MAKE A DIFFERENCE
CHAPTER 10: Form: Forefoot, Midfoot, Rearfoot, or Barefoot?
• Barefoot Ted's Nonstarter
• Barefoot May Benefit Some Runners
• Train Right: You'llAvoid Injuries and Find Your Own Form
• Sally's Good-Form Tips
CHAPTER 11: Get in Gear: The Latest Apparel, Shoes, and Accessories for
Efficient, Comfortable Running
• How Fleet Feet Came to Life
• The Rise ofModern Running Gear
• The Running Shoe Primer
• Runners'Accessory Gear
• Window on the Future: Application Software
THE FINAL WORD: YOU DESERVE THIS STUFF
CHAPTER 12: Nutrition and Hydration: Eat and Drink for Optimal
Health and Performance
• Find Healthy Foods You Like
• Think in Terms ofFood Zones: Separating Healthy Foodsfrom Unhealthy Foods
• How to Run OffBody Fatfor Good
• Break the Diet-and-Get-Fatter Cycle
• Hydration
CHAPTER 13: Safety for All Types of Runners: Running without Risk
• Advicefor All Runners
• Advicefor Older Runners
• Advicefor Women
• Advicefor Men
CHAPTER 14: Ready to Race: 5k, 10k, Half-Marathon and Marathon Training Plans
• 5k Training Plan
• 10k Training Plan
• Half-Marathon Training Plan
• Marathon Training Plan
Photo Credits
About the Authors
Index
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