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《The Everything Running Book》目录：

Top Ten Reasons to Run / x
Introduction / xi
1 Try It, You’ll Like It! / 1
Striving for Physical Fitness 2 • Getting in the Right Mindset 2 • No More
Excuses: Time for the New You 3 • Talk to Other Runners 6 • Benefits of
Running 7 • You Will Feel Better, Absolutely! 10
2 Setting Yourself Up for Success / 1 Getting Specific about Running Goals 12 • Understand the Effects of 1
Running on Your Body 13 • Choosing and Sticking with a Running
Program 14 • Establish a Foundation 17 • Common Mistakes 20
3 Running Shoes The Well-Equipped Runner / 2 24 • The Inside Outs of a Running Shoe 3 26 • Wearing
and Caring for Your Running Shoes 28 • Adding Orthotics 29 • Running
Socks 30 • Additional Support Wear 30 • Other Running Necessities 32
• The Runner’s Log 34
4 Assessing Running Form The Mechanics of Running / 3 40 • Style and Mechanics 9 41 • Breathing 42 •
All about Footstrike 43 • It’s All about Stride 47 • Arms and Hands 49 •
Posture 50 • The Mechanics of Running Hills 51 • Runner’s Recap 52
The everyThing rUnning book
5 Starting Out Time to Get Going! / 5 56 • Learning How to Run 5 58 • Working with a Professional 62
• Beginning Your Running Program 63 • A More Advanced Schedule 68
6 5K Basics Ready for Racing: The 5K / 6 70 • The Week Before Your 5K 9 71 • What to Eat and Drink 72
• Physical Preparation 74 • During the Race 76 • After the Race 79
7 Helping Your Muscles Help You Stretching and Weight Training / 8 82 • Stretching Fundamentals 1 84 • The
Best Stretches for Runners 85 • Weight Training to Enhance Running 88
• Upper Body Versus Lower Body 90 • Practical Weight Training 92 •
Upper Body Exercises 93 • Lower Body Exercises 97 • Exercises for Abs
and Back 98 • Weight-Training Tips 100
8 Building Physical and Mental Strength / 103
Cross-Training 104 • Ideal Cross-Training Activities 105 • Pilates 109 •
Yoga 109 • Meditation 111
9 Running in Cold Weather On the Road All Year / 11 114 • Running in Hot Weather 3 115 • Running
Indoors 119 • Using the Treadmill 121 • Shopping for a Treadmill 122
10 On the Road to Speed and Distance / 125
Adding Speed Work 126 • Fine-Tuning Your Mechanics 127 • Quick
Guidelines for Speed Work 129 • Overview of Advanced Training 130 •
When Do I Begin My Speed Work? 131
11 Advanced Running Workouts / 135
Hill Repeats 136 • Fartlek Workouts 137 • Striders, Tempo Runs, and
Races 139 • Interval Workouts 140 • Important Warm-Up and Cool-Down Procedures 143 • Speed-Work Programs Based on Experience 145
• Speed Work for the Experienced Runner 147
12 Mileage Buildup for the 10K Completing a 10K and Half-Marathon / 15 152 • Running the 10K 15 14 • Training For
and Running the Half-Marathon 155 • The Long Run 157 • Runners, Take
Your Marks, Set, Race! 161 • When the Race Is Over 163
13 Avoiding Injury: The Basics Injury Prevention / 16 166 5 • The Impact (Literally!) of Athletic Shoes
167 • Stretching to Prevent Injuries 170 • The Gait Biomechanics of Foot
and Leg Problems 172 • Stance and Swing Phases of Gait 174 • From
Gait to Feet to Legs 175
14 General Injury Guidelines Injuries of the Foot and Ankle / 17 180 • Achilles Tendonitis 9 180 • When the
Achilles Tendon Ruptures 183 • Ankle Sprains 184 • Anterior Ankle
Pain 185 • Athlete’s Foot 186 • Heel Spurs and Plantar Fasciitis 187 •
Neuroma Pain 189
15 Anterior Shin Splints Injuries of the Leg and Other Areas / 19 192 • Dry Heaves or Vomiting 1 194 • Iliotibial Band
(ITB) Syndrome 195 • Medial Shin Splints (MTSS) 196 • Runner’s Knee
198 • Shin Splints 200 • Side Stitches 200
16 Preventive Medicine All about Nutrition / 20 204 • A Nutritious Mindset 3 204 • Carbohydrates
205 • Fats 206 • Protein 207 • Water 208 • Vitamins and Minerals 209
• Fiber and Cholesterol 210 • Eating Right for Running 211 • How to Eat
Right 212 • Getting into Eating 215
The everyThing rUnning book
17 A Brief History of the Marathon Are You Ready for the Marathon? / 21 220 • Getting Down to Business: The Long Run 9
220 • Marathon Training Schedules 225 • Mentally Training for the Marathon
228 • Mental Strategies 231 • The Week Before the Marathon 232
18 The Marathon Experience / 235
Physical Preparation 236 • Packing for an Out-of-Town Marathon 236 • Other
Travel Considerations 238 • The Final Hours Before the Marathon 239 • During
the Marathon 241 • On the Course 243 • After the Marathon 244 • Life After
the Marathon 247 • What’s Next? Ultra-Running 248 • Ultra-Running Events 249
• Training for Ultra-Runs 250
19
Girls (Women!) Just Want to Have Fun / 253
Comparing Men and Women Runners 254 • Fitness for Prenatal Women 256 •
Fitness for Postnatal Women 259 • Osteoporosis and Menopause 260 • Safety
Tips for Women Runners 261 • The “Cult” of Female Runners 262
20 Packing Your Running Gear Running Away from Home / 26 266 • But It’s a Vacation! 5 266 • Planning for Safety
269 • Running with Others 272 • Racing on the Road 273 • Favorite Running
Cities Appendix 274 • A Some Personal Favorites : Finding a Running Club, 275
at Home or Abroad / 27 Appendix Appendix Index / 295 B C:: Magazines and Books on Running / 28 Running Online / 291

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