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《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
6 THE COMPLETE GUIDE TO RUNNING
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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

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