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The Complete Running and Marathon Book. DK PDF
The Complete Running and Marathon Book. DK PDF
RUNNING
& MARATHON
BOOK
THE COMPLETE
RUNNING
& MARATHON
BOOK
LONDON, NEW YORK, MUNICH,
MELBOURNE, DELHI
Senior Art Editor Senior Editor
CONTENTS
Michael Duffy Catherine Saunders ABOUT THIS BOOK 006 PRE- AND POST-RUN 058
Project Art Editors Project Editor
STRETCHING
Phil Gamble, Hannah Bowen
Paul Drislane,
INTRODUCTION: 007
Editors
Katie Cavanagh Hugo Wilkinson
WHY SHOULD I RUN? WARM-UP EXERCISES:
Designers Jemima Dunne, TOE WALK 060
Saffron Stocker, Georgina Palffy,
Stephen Bere Alison Sturgeon, HEEL WALK 060
Satu Fox THE RUNNING LAB 008
Producer
Adam Stoneham US Senior Editor INCH WORM WALK 061
Studio Photography Shannon Beatty THE BODY 010 SPIDERMAN 061
Ruth Jenkinson US Editor
Jackets Team Jill Hamilton THE MUSCLES 012 SCORPION STRETCH 062
Mark Cavanagh, Sophia Production Controller
HIP WALK 062
M.T.T, Manisha Majithia Mandy Inness THE HEART AND LUNGS 014
Managing Art Editor Managing Editor SUPERMAN 063
Lee Griffiths Stephanie Farrow THE CORE 016 STRAIGHT KNEE WALK 063
Illustrators
Rajeev Doshi Phil Gamble, THE HIPS 020
Adam Brackenbury COOL-DOWN EXERCISES:
10K PROGRAM (6.2 MILES) 098 WALKING LUNGE WITH ROTATION 133 LUMBAR SPINE 166
OR
The muscles of the abdomen control the movements of called swing) are the two
MUSCLES USED DURING
PP
the core (see box, p.19) and help maintain its stability RUNNING COMBINES KINETIC ENERGY (MOTION) WITH THE main phases. The stance
THE RUNNING CYCLE
SU
T HESE MUSCLES WORK TOGE T HER TO when you run. Strengthening them helps improve your phase is subdivided into
POTENTIAL ENERGY STORED IN TENDONS AND MUSCLES.
illustrate key
This diagram opposite shows the
Stunning
strike, support, and toe off
P ROVIDE CON T ROL A ND S TA BILI T Y overall stability and running form (see pp.112–27).
phases, which can be further
action of the muscles most used
during each phase of running
TO T HE LOWER TOR S O A ND P ELVIS. Rectus abdominis
The running cycle can be divided into two main phases: floating and qualified as early, mid, or late.
(although this is not necessarily
% OF
CYCLE
This group of muscles runs from stance. These can be further broken down into the toe off, swing, strike, KEY >> representative of an ideal firing
The key to efficient movement is keeping the pubis to the mid-lower ribs, of muscles). Muscle activation
and support phases. The floating phase, when both feet leave the ground,
information
a stable pelvis and well-aligned spine – in and controls the movement of STANCE PHASE
anatomical
varies through the cycle, with
KE
SW
the front of the pelvis up to the is the longest phase of the running cycle. During the stance phase, the body FLOATING PHASE activation peaking during the KEY
RI
running, where the arms and legs are
IN
rib cage and back again. ADDUCTORS HIP EXTENSORS
ST
absorbs forces from the ground, storing energy in springy tendons and
G
strike and support phases, when
moving cyclically, the core should fulfil TOE OFF ABDUCTORS HIP FLEXORS
elastic muscle to propel the body forward. increased kinetics (forces and
SWING QUADRICEPS HAMSTRINGS
this role and provide a stable anchor. STRIKE
torque) are at work on the body.
RECTUS FEMORIS GASTROCNEMIUS
The lower torso and pelvis, known as SUPPORT
models give
External oblique
the lumbopelvic region, is important Pectoralis major This originates on the lower ribs, TOE OFF SWING STRIKE SUPPORT
and attaches to the linea alba,
as an anatomical crossroads where Internal intercostal hip bone, and upper pubis. It The knee of the leading The longest phase of The body absorbs up to 2.5 During midstance, the
mainly controls the opposite-side leg drives forward, using running is spent moving times its own weight in leading leg is directly
forces from the upper and lower the hip flexors, and the % OF
forward through the air, % OF
terms of impact during the % OF
underneath hips. The body % OF
rotation of the torso. CYCLE CYCLE CYCLE
External intercostal CYCLE
body meet when you run. trailing (back) foot leaves during which time you foot strike. Numerous then travels forward over
Arms swing in
muscles are active during
this phase and in the
support phase as the body
absorbs the force of
landing.
the leg, extending the hip
and knee, and enters the
propulsion phase of toe off.
Gluteal muscles
activated to drive Core muscles resist
view of runners’
muscles, we picture the “six-pack” muscles, Linea alba alba and the lower ribs. It is primarily Hip flexors pull opposition to the stabilize the hip
the knee, acting as a unwanted motion in the trailing legs, dampening and help absorb
physiology
of direction (see opposite and p.19). However, rectus abdominis. Its fibres run upright during Responsible for providing compressive Calf muscle stores
demonstrate good
specifically in running, much of their role is horizontally, creating a corset-like running stability to the lumbopelvic region, Achilles tendon energy from the force of
effect around the organs, spine, and its many points of attachment pull releases elastic impact on landing
to resist unwanted motion in the torso, and ribs. It helps provide stability in the together the pelvis, lower ribs and energy like a Hamstrings Foot arch
Front foot flattens against
to maintain the lumbopelvic position as torso through compression. connective tissues of the abdomen. spring start to activate
is slightly in front
to slow the Calf muscle the ground,
the arms and legs move. leading leg for activates just prior of body for proper storing energy,
Ankle is in dorsiflexion,
the strike to the strike force absorption ready for toe off
Rectus abdominis storing energy by
Foot is in plantar
KEY >>
running technique
Internal oblique stretching the Achilles
Internal obliques Controls opposite flexion (pointed
tendon
side rotation and down)
Transverse abdominals RECTUS ADOMINIS
side flexion of FRONT
the torso EXTERNAL OBLIQUE END CYCLE 1 START NEW CYCLE END CYCLE 2 START NEW CYCLE
THE ANTERIOR CORE INTERNAL OBLIQUE
The abdominal muscles stablilize the core, Iliopsoas TRANSVERSE
with the chest muscles playing a minor
Combined psoas ABDOMINIS
major and Iliacus
role. The shoulders and arms, which are MUSCLES OF THE
muscles make up
BACK (See p.18)
not part of the core, need a stable platform the deepest and
strongest of
from which to cycle, providing balance to Rectus femoris POINT OF
the hip flexor
the leg action and helping set the pace BACK CROSS-SECTION
muscles
during running.
1
Straighten your arms Gently stretch your back • Erector spinae raising number of red blood cells
Lie flat on your back. Grasp reduction in training.
the stick with an overhand • Gluteus maximus good race preparation, but in fact you should peak two to three Strengthens immune system by
100%
grip, with your hands increasing white blood cell count
Step-by-step
Extend your legs weeks before a race. After that, you should reduce your training
slightly wider than Focuses your mind 90%
shoulder-width apart. BREATHING load and optimize your nutrition. Known as tapering, this will
Engaging your core, Reduces the risk of injury
TECHNIQUE DRILL ensure that you are in the best possible shape for the race. 80%
AMOUNT OF TRAINING
Q TAPER?
WHY DO I NEED TO build up glycogen stores as well frequency of your training by up to
photography
neglected by runners. This drill 60%
will help you to improve your as repair themselves, so you are 20 per cent to help your recovery 50%
breathing patterns, so that more less likely to pick up last-minute time. There are other ways to taper
A counter-intuitive — many
Tapering can feel a little
oxygen enters your bloodstream 40%
injuries. You can reverse the taper too — you could reduce the number
when you are running, improving
runners worry that they will lose after the race to build up your of training sessions you do, the 30%
Bring your knees Keep your knees your efficiency.
Q&As, guides to
Control the movement amount of training performed in a
with your core
speed if they don’t train hard. 10%
In fact, you could stop training
completely two weeks before a Q PROGRAMME?
HOW CAN I TAPER MY session, or the length of time that
you train. As you become more 0%
3rd week 2nd week Week
experienced, you will find discover
A method is to reduce your
race without adversely affecting A tried-and-tested tapering before before leading up
training exercises
your own optimum taper technique. race race to race
your performance. Reducing your
Keep your
arms straight
Ensure your
back is straight
throughout
training in the build-up to the
event allows your body and mind
time to recover from your training
training volume gradually by about
60 per cent or more, over a period
of up to three weeks (see opposite). Q I’M
SHOULD I EAT LESS WHEN
TAPERING?
KEY >>
2 3 4
palms-up by your sides.
Keeping your core tight and your feet together, Continue the crunch with a smooth, controlled Bring the stick back under your legs with a smooth pp.50—53). The calories that you
Breathe in through your nose
raise your knees towards your chest and crunch movement, pulling your knees in to your chest. movement controlled with your core. Straighten your
up with your upper body. Bring the stick over Bring the stick down and around the soles of your knees and lean back with your torso as you do so.
and count to two. Breathe out BOOSTING YOUR BLOOD would usually burn in training will
through your mouth and count be stored as extra glycogen and the
your head to your knees and down your shins feet without touching them. Make sure you keep your back straight. to four. Let your abdomen
insider information
Tapering leads to an increase in the
as you do so. Keep your arms straight.
expand before your chest, nutrients will be used by the body
number of new red blood cells and an
Keep your core engaged using your diaphragm to pull increase in the volume of the existing to build up other systems, such as
Keep your air in to your lungs.
legs straight cells. The haemoglobin in red blood cells the blood cell volume (see box, left).
carries oxygen around the body so an Effective tapering almost doubles
5
Continue the movement until your upper increase in the number and volume of your glycogen stores, thereby
best start
CAPACITY ON THE DAY
(see carb-loading, p.53).
Colour-coded
tears are usually caused by a sudden (quadriceps and hamstring groups of associated joint will be painful — a condition all cause bursitis. Bursae can also become
cross-training session every two weeks will of the sessions, depending on where you feel you 4.8KM 4.8KM 3.2KM 3.2KM forceful stretching or contraction (for muscles), and buttocks (gluteus muscles) known as bursitis. The bursae most infected, which can lead to chronic, or
4.8KM 20.8KM
give your body a break from running, as well need to improve. Do not exceed more than 64km (40 1 REST (3 MILES) (3 MILES) (2 MILES) REST (3 MILES) (2 MILES) (13 example, an abrupt change of direction are most susceptible to this type of injury. susceptible to inflammation in runners long-term, bursitis.
BASE WEEKS
miles) per week during weeks five and six, as anything MILES)
as work on your aerobic and muscular fitness. 3–4 60–70% 4–6 70–80% 3–4 60–70% 3–6 60–80% 0–2 50–60%
above this is unnecessary for this race distance. WHAT ARE THE SYMPTOMS? WHAT ARE THE SYMPTOMS?
A two-week taper period at the end of the QUADRICEPS INJURIES PATELLAR BURSITIS
training
There will be swelling, possible redness around the area, There will be localized pain and tenderness of the bursa and
programme will ensure that your body is 4.8KM 6.5KM SWIMMING 4.8KM and reduced movement of the affected muscle. You may feel surrounding area. There may be swelling and the skin may feel
8KM 24.1KM
prepared for a race (see pp.146–47). TABLE COLOUR KEY >> 2 REST (3 MILES) (4 MILES) 20–30 MINS REST (5 MILES) (3 MILES) (15 twinges of pain in the affected area during exercise, and/or hot. Walking may be difficult, and running will aggravate the
MILES) when you apply pressure. If you have torn a leg muscle, pain pain; if you continue running, you will experience ongoing pain.
RUNNING SESSIONS CROSS TRAINING
3–4 60–70% 4–6 70–80% 0–2 50–60% 3–6 60–80% 0–2 50–60% will be severe and you won't be able to move or stand up — you The pain may stay at the same level of intensity, or it may
PICKING UP THE PACE RECOVERY RUN CYCLING/SWIMMING may also hear a “pop” in the muscle at the moment of injury. worsen. If any of the knee bursae are affected, kneeling is
If you have never run a 10k race before, it is advisable BASE RUN
programmes
SESSIONS/MILES likely to be painful.
to follow the first four to six weeks of the foundation PROGRESSION RUN 6.5KM 4.8KM (3 MILES) 3.2KM 6.5KM 4.8KM Femur
RPE (4 × 200M HILL (4 MILES) 25.8KM
FARTLEK 3 REST (4 MILES) (2 MILES) REST (3 MILES) (16
programme on pp.94–95 to develop your running HEART RATE % REPEATS) 3.2 KM TEMPO WHAT IS THE TREATMENT? Quadriceps tendon
HILL REPEATS MILES)
WHAT IS THE TREATMENT?
Medical illustrations
fitness. You should then be sufficiently prepared to Stop the activity. Follow the RICE procedure (see pp.172–73)
TEMPO RUN 3–4 60–70% 8–9 85–95% 3–4 60–70% 8–9 85–95% 0–2 50–60%
progress to this specific 10k programme and avoid the and seek medical attention. If you have strained your Stop any activity that causes pain. Apply the RICE treatment
INTERVALS
hamstrings at the back of the leg, or your calf muscles, apply (see pp.172–73) to the affected area and seek medical advice.
(6 × 200M HILL (5 MILES) 29KM your leg if possible. If the pain is severe, and/or you suspect a should continue applying ice to the injury for a few days. Your
4 REST (5 MILES) 20–30 MINS REST (4 MILES) (18
REPEATS) 4.8 KM TEMPO tear, immobilize the leg and seek urgent medical help. A doctor doctor may also suggest an X-ray to rule out other potential
MILES)
Tear
treat injuries
3–4 60–70% 8–9 85–95% 3–4 60–70% 8–9 85–95% 0–2 50–60% strengthen the affected muscle(s). Left untreated, the injured joint is broken, bacteria can enter, spread to the inflamed
Bruise
muscle may become very tight, you will experience loss of bursa, and infection may develop. If infection is suspected,
9.7KM mobility, and scar tissue will develop. If a strain is severe, you fluid may need to be drained from the bursa for analysis and
race or event
8KM 8KM SWIMMING (6 MILES) 6.5KM may need to use crutches to prevent overloading the muscle antibiotics will be prescribed if it is confirmed.
(5 MILES) 32.2KM
6 REST (5 MILES) 20–30 MINS REST 1.6 KM ON 0.8 (4 MILES) (20 during recovery. A complete rupture of the muscle is likely to
(6.5KM TEMPO) KM OFF Vastus medialis
MILES) need surgery, followed by a rehabilitation programme.
3–4 60–70% 8–9 85–95% 0–2 50–60% 8–9 85–95% 0–2 50–60%
WHEN CAN I RETURN TO RUNNING? Tibia
If the bursitis is in the hip or knee, you should be able to return
8KM 9.7KM WHEN CAN I RETURN TO RUNNING? to your training programme within one or two weeks, as long
TA P E R I N G W E E K S
INTRODUCTION
Why should I run? You might well ask yourself enjoyable goals, and set out structured and
this. All too often, runners start with plenty achievable training programs. It will guide you
of enthusiasm and run with maximum effort, through building a proper fitness base with the
pushing themselves through unnecessary expert strength and core programs that will also
pain barriers, and consequently doing more benefit your general strength and mobility
harm than good. in day-to-day life. It covers everything from
However, it doesn’t have to be like that, and your typical running injuries and ways to
this book will show you why and how. With the prevent them, to what to wear, and nutrition
right approach, running is unbeatable for getting and hydration tips for everyday training. For
fit and for your general health and well-being— those who really want to test themselves,
and with the correct training and a little it also provides advice and strategies
planning, you can soon set yourself on for optimizing race day preparation,
the road to your first race, or to performance, and recovery, whether
hitting new and better goals. for the first short race, or braving a
Whether you’re new to running full marathon.
or a seasoned athlete, this book will So, what are you waiting for?
make the sport more rewarding by Start reading, lace up your sneakers,
developing you into a more efficient and enter the world of running
and intelligent runner. It will help one step ahead of the pack.
you focus on smart, Good luck!
THE
RUNNING LAB
YOUR BODY IS THE MOST IMPORTANT PIECE OF RUNNING GEAR YOU HAVE, AND
KNOWING THE BASICS OF HOW IT WORKS WILL ENABLE YOU TO BECOME A BETTER,
SMARTER, AND MORE EFFICIENT RUNNER. THIS CHAPTER IS DESIGNED TO GIVE YOU
THE TOOLS TO UNDERSTAND YOUR BODY’S MOVEMENTS AND TO ASSESS YOUR
RUNNING STYLE, SO THAT YOU CAN GET STARTED OFF ON THE RIGHT FOOT.
Trapezius
Rotator cuff Rotates shoulder
THE BODY blade
Deltoid
RUNNING IS AN ALL-BODY, LOAD-BEARING EXERCISE
Iliopsoas
010 >> T H E
Gluteus maximus
Muscles that
Gastrocnemius extend the
flexed thigh
Pectoralis minor HAMSTRINGS
Moves shoulder blade Soleus
Biceps femoris Lies under the
Pectoralis major
Extends hip at gastrocnemius
Draws arm in
Intercostal muscles the thigh
toward body and
Layers of muscles that move
rotates upper arm Semimembranosus
the ribs during breathing
Deltoid Extends hip,
Biceps brachii flexes knee, and
Raises arm
Flexes arm at rotates leg
away from
elbow and turns
body Semitendinosus
palm upward
Lower half of muscle Achilles tendon
forms a long tendon Gastrocnemius and
soleus muscles join to
form one tendon
BACK VIEW
The muscles of the back of the
body help stabilize the body during
walking and running. The hamstrings
along the back of the thigh are main
flexors of the knee.
External obliques FRONT VIEW
Flex and rotate Rectus abdominis
the trunk
A series of layered muscles help provide core
Pair of muscles that flex
spine and draw pelvis strength and help breathing. The large
Internal obliques
forward muscles of the thigh and calves support the
Lower layer of
muscles that hips, knees, and ankles.
rotate trunk QUADRICEPS
Cervical
Vastus medialis spine
Gastrocnemius Thoracic
Flexes foot spine
downward
Lumbar
spine
Tibialis anterior
Flexes foot upward Hip
and inward
Tibialis
Peroneus
posterior
longus
Main muscle
Turns foot Knee
that turns
down and out
foot inward
Ankle
Achilles tendon
Attaches to the Extensor digitorum
Calcaneus heel bone longus Ankle
Extends outer toes
and helps flex foot
upward Open kinetic chain Closed kinetic chain
This has reduced forces This features increased
Metatarsals and increased motion forces and reduced
The long bones because the runner’s motion because the
in the foot (left) foot is not in runner’s (right) foot
contact with the ground. makes contact with the
THE BODY
Epimysium
Sheath of tissue
M-band
holds
protein
fibers in
place
INFO DASHBOARD
Bone LEVERS IN THE BODY FIRST-CLASS
Muscles, joints, and bones work together to LEVER
Tendon create movement in the same way as levers The fulcrum is in the
Perimysium
Collagen fibers pivoting around a fulcrum—the bones function middle and the load
Connective tissue
that connect as levers, the joints as fulcrums, and muscles
surrounding fascicles and force at either
muscle to bone provide the force. The force is magnified by the
Fascicle end of the lever, like
Bundles of
relative position of the bone and the joint. a seesaw. Here the
muscle fibers elbow acts as the
SECOND-CLASS fulcrum to activate
Sarcolemma the tricep.
Plasma membrane LEVER
surrounding the muscle fibrils
The fulcrum is at the
end of the lever, with
the force acting at the
Muscle fiber (myofiber) opposite end. The calf
Tubular muscle cells up to muscles provide the
1 ft (30 cm) long
force to pull up the
load of the foot, with
Sarcomere the toe as the fulcrum.
The basic unit of contracting THIRD-CLASS
muscle fiber, which extends LEVER
from one Z-band to another
The most common
(see box, left)
kind of lever in the
body, this uses a force
Muscle fibril in the middle to pull up
Made up of both thick a weight at the end,
(myosin) and thin (actin) for example the leg
filaments. Groups of fibrils muscles pulling up the
make up muscle fibers lower leg and foot.
KEY >>
FULCRUM
MUSCLES IN CLOSE-UP DIRECTION
Human muscle is made up mainly of water OF FORCE
and protein, with small amounts of mineral MOVEMENT
salts, fat, and glycogen (see p.53). This OF WEIGHT
artwork shows the components that make
up a skeletal muscle. AGONIST VERSUS
ANTAGONIST Relaxed Contracted
Because they can only rectus rectus
femoris femoris
perform pulling and not
Thick filament pushing actions, muscles
Made of the protein myosin
work in pairs. One muscle
contracts and shortens,
pulling on the bone to
which it is attached and
Contracted
causing it to move. The hamstring
Relaxed
bone cannot move back to hamstring
Myosin head
Forms a bridge with actin its original state until the
during muscle contraction other muscle of the pair
pulls it back. BENDING STRAIGHTENING
THE KNEE THE KNEE
014 >> T H E RUNNING LAB
RESPIRATORY CYCLE
Air is drawn in and out of the lungs Lungs Intercostals Lungs Intercostals
by the contraction and relaxation expand contract contract relax
of the diaphragm and intercostal
muscles, which move the chest walls.
Once air reaches the lungs, oxygen
is extracted via gas exchange (see Vena cava
Returns
box, right) and passes into the deoxygenated
previously deoxygenated blood blood to the heart
via the thin walls of the alveoli
(microscopic air sacs). It is exchanged
for the body’s waste product, carbon Diaphragm Diaphragm
relaxes contracts
dioxide, which is then exhaled. INHALATION EXHALATION
THE HEART AND LUNGS << 015
KEY >> AEROBIC VS ANAEROBIC
OXYGENATED BLOOD This refers to the presence and absence of oxygen. Most
DEOXYGENATED BLOOD body cells prefer to get energy by using oxygen to fuel
metabolism. During mild exercise, with enough fuel and
Muscular wall of artery oxygen (aerobic exercise), muscle cells can work for long
Pushes red blood cells periods without fatigue. However, in harder exercise
through the body
(anaerobic exercise), muscles must rely on other reactions
that do not require oxygen to fuel muscle contraction. This
metabolic process produces waste products such as lactic
acid that can slow movement and cause fatigue.
Capillary bed
GAS EXCHANGE
Blood flows through
the capillaries, where
hemoglobin releases
oxygen, and carbon
dioxide dissolves in
plasma to be taken
back to the lungs for
exhalation. Molecules
move easily across thin
membranes from areas
of high concentration to
areas of low concentration
(diffusion).
Deoxygenated
blood cells
Body cells
016 >> T H E RUNNING LAB
THE CORE
THESE MUSCLES WORK TOGE THER TO
P ROVIDE CON T ROL A ND S TA BILI T Y
TO T HE LOWER TOR S O A ND P ELVIS.
The key to efficient movement is keeping
a stable pelvis and well-aligned spine—in
running, where the arms and legs are
moving cyclically, the core should fulfill
this role and provide a stable anchor.
The lower torso and pelvis, known as
the lumbopelvic region, is important Pectoralis major
External obliques
STRENGTH THROUGH STABILITY Control opposite
When most of us think of the abdominal side rotation and side
flexion of the torso
muscles, we picture the “six-pack” muscles,
the rectus abdominis. In fact, there are many
TRANSVERSE ABDOMINIS
more muscle groups to consider. In combination,
The transverse abdominis is the
the abdominal muscles control the movement
deepest of the abdominal muscles,
of the pelvis and spine in all three planes of below the internal obliques and the
direction (see opposite and p.19). However, rectus abdominis. Its fibres run
specifically in running, much of their role is horizontally, creating a corset-like
effect around the organs, spine, and
to resist unwanted motion in the torso, and to ribs. It helps provide stability in the
maintain the lumbopelvic position as the arms torso through compression.
and legs move.
Rectus abdominis
Internal obliques
Transverse abdominis
Rectus abdominis
This group of muscles runs from
the pubis to the mid-lower ribs,
and controls the movement of
the front of the pelvis up to the
ribcage and back again.
External oblique
This originates on the lower ribs,
and attaches to the linea alba,
hip bone, and upper pubis. It
mainly controls the opposite-side
rotation of the torso.
Internal oblique
This originates on the iliac crest (hip
bone) and the inguinal ligament (see
pp.22–23), and attaches to the linea
Linea alba alba and the lower ribs. It is primarily
responsible for the same-side
rotation of the torso.
Rectus abdominis
Keeps the torso Transverse abdominis
upright during Responsible for providing compressive
running stability to the lumbopelvic region,
its many points of attachment pull
together the pelvis, lower ribs and
connective tissues of the abdomen.
Multifidus
MUSCLES OF THE BACK
The anterior and posterior (front and back) Vertebra
muscles of the core work together to maintain
a controlled position of the lumbopelvic region. Sacrum
FRONT
POINT OF
BACK CROSS-SECTION
KEY >>
THE POSTERIOR CORE
PSOAS MULTIFIDUS The muscles of the mid- and
QUADRATUS ABDOMINAL MUSCLES lower back are the most significant
LUMBATORUM (see p.16) of the posterior core muscles for
ERECTOR SPINEA
runners, with the upper back and
gluteal muscles in a supporting role.
THE CORE << 019
RANGE OF MOVEMENT
The core has three planes of movement—sagittal
(vertically forward and backward), frontal (vertically
side to side), and transverse (horizontally). It can also
be activated when stationary, to act as a stabilizer.
External
intercostals
Flexion Extension
External obliques When the core bends forward A backward vertical bend
Rotates opposite side vertically, it is known as from the core is known as
of the torso, and flexion. an extension.
maintains pelvic
position during the
running cycle
Quadratus lumborum
Assists in lumbar extension and
side flexion, and elevates and tilts
pelvis forward Rotation Complex
This transverse movement The core can also move on
involves turning or rotating more than one plane, such as
from the waist. a flexion with rotation.
GLUTEAL MUSCLES
OTHER ELEMENTS OF THE CORE
The gluteal muscles provide
stability to the hip, pelvis, The diaphragm, the pelvic floor, and the large
and lower back superficial back muscle—the latissimus dorsi—
Gluteus medius are all important for providing stability and
Rotates and abducts the thigh effective force transfer in the core region.
(moves it away from the
midline)
Gluteus maximus KEY >>
Powerful extensor and
external rotator of the hip DIAPHRAGM
joint, key for propulsion in PELVIC FLOOR
running LATISSIMUS DORSI
020 >> T H E RUNNING LAB
Tensor
THE HIP
fasicae latae
Abducts the hip,
flexes the hip,
and causes
T HIS IMP ORTA N T JOIN T RE QUIRE S B OT H internal rotation
Gracilis
Helps adduct the
KEY >> hip, pulling the
thigh toward
PSOAS MAJOR RECTUS FEMORIS the midline
PSOAS MINOR TENSOR FASCIAE LATAE
Semitendinosus
ILIACUS MUSCLE
Flexes the knee and
extends the hip
THE HIP << 021
THE HIP AND ATTACHED MUSCLES
Several muscle groups are used to RANGE OF MOVEMENT
control the hip, and many of these The hip moves in three main directions: side-to-
muscles are responsible for more than side, inward and outward, and up and down. It
one type of movement in the hip. can also use a combination of these to make a
circular movement—circumduction.
Femoral head
An articular surface,
covered in cartilage Extension Flexion
During extension, the The knee is lifted in front
Pelvic acetabulum thigh can be pushed of the body, and the
The socket of the hip joint backward behind thigh is raised parallel
the body. to the ground.
022 >> T H E RUNNING LAB
Sartorius muscle
Rotates the hip to the side,
for example when sitting
cross-legged
QUADRICEPS
Rectus femoris
Vastus lateralis
Vastus intermedius (behind)
Vastus medialis
ILIOTIBIAL BAND
Rather than being contractile
tissue like a muscle, the iliotibial
band (ITB) is a thickening in the
fascial (connective tissue) system
of the lateral thigh. The ITB
doesn’t have the capacity to get
“tight” as a muscle would: tension
in the ITB, which often results in
knee pain, is usually caused by
biomechanical flaws at the hip
and foot that place this passive
tissue under increased tension. Iliotibial
band
THE HIP << 023
Pelvis
A ring of bones that protects the
internal organs (see box, below)
Psoas
Originates from the lumbar spine
and is the main muscle responsible
for hip flexion
Inguinal band
Iliopsoas
The combined hip flexor unit
of the iliacus and psoas muscles
Ilium
PIRIFORMIS
The piriformis muscle lies
beneath the gluteal muscles
and is a deep lateral rotator
of the hip. The piriformis
is specifically important
to runners because, when
it becomes tight, it can
Femur
cause irritation to
the sciatic nerve.
Gluteus minimus
Piriformis Ischium
THE KNEE
One of the most commonly injured
joints in runners, the knee joint forms the
articulation between the femur (thighbone)
and tibia (shinbone). The patellofemoral joint,
between the patella (knee cap) and the femur, is
also part of the knee complex. A pivotal hinge joint,
the knee joint moves mainly in flexion and extension
(see box, below), with some rotational movement and
little frontal plane motion. It is an extraordinarily strong
joint: during running, the knee has to support up to eight
times your body weight with each stride.
QUADRICEPS FEMORIS
Rectus femoris
Extends the knee and flexes the
hip; the only one of the group that
crosses the hip
Vastus medialis
Vastus lateralis
Patella
The knee cap. Acts as a
focal point for the knee’s
extensor mechanism
Meniscus
Soft cartilage providing shock
absorbency to the knee
Meniscus
Articular cartilage
Soleus
Tibia
The largest bone
in the leg, paired
with the thinner,
fibula bone
Extensor digtorum
longus
This muscle and
tendon group works
to flex the four
smaller toes and Dorsiflexion Plantar flexion
dorsiflexes the ankle The action of bringing the This action, pointing the foot
(see box, right) foot straight up toward the down and away from the
shinbone, this is performed shinbone, is achieved through
either actively using the contraction of the muscles of
muscles, or passively as a the calf and posterior lower
Talus reaction to weight and leg leg, such as gastrocnemius
Transmits the weight of
position during running. and soleus (see pp.28–29).
the body to the foot
Cuneiform
bones (behind)
Eversion Inversion
This is one of the key motions This movement enables
that enables pronation of the supination of the foot (see
foot (see p.36), deflecting the p.36), creating a stable base
force of impact and allowing to push off in running gait. The
structural mobility through the tibialis anterior (see pp.28–29)
foot and ankle. It mostly occurs and posterior are important in
when bearing weight. the inversion of the foot.
Proximal phalanges
The big toe has two
phalanges, while the
Navicular bone other toes have three
Metatarsals
Distal phalanges
The tips of the toes
Flexor hallucis tendon
Flexes the joints of the big
toe; helps to flex the ankle
THE ANKLE AND LOWER LEG
The muscles, tendons, and ligaments
of the lower leg are of vital importance
to runners, and are all too commonly
injured. This area includes the Achilles
028 >> T H E
WORKING TOGETHER
While many of the movements of the foot and
ankle are dictated by the muscles located within
the lower leg, the intrinsic muscles of the foot
Soleus control the toes and support the arches, which
Connected to the form the dynamic architecture of the foot.
gastrocnemius to
form the calf
muscles; flexes THE ACHILLES TENDON
the foot
In running gait, the Achilles tendon is
loaded with more than seven times the
weight of the body. To push off the
ground, the foot acts as a lever, and
Upward the downward pressure from the bone
force via structure is countered with an upward
tendon force through the tendon. The need to
Extensor digitorum withstand this weight is reflected in the
longus tendon’s structure: it is the thickest
Extends the toes and strongest tendon in the human
and bends the body. Despite its strength, it is
foot up
also a common site of injury
through overuse or
Fibularis longus sudden tearing.
Body
Flexes and turns the
weight via
foot outward
skeleton
Calcaneus
The heel bone
Tibialis
Superior anterior
retinaculum Flexes foot
Fibrous tissue up and in
that hold the
tendons close
to the bones
Retinaculum
Tendons
Attach the calf
muscles to the toes
to allow them to flex
Inferior retinaculum
Extensor
digitorum brevis
Extends middle toes
Extensor digitorum
longus
Extends the outer
toes and helps flex
foot upward
Achilles tendon
releases elastic
energy like a Hamstrings start to
spring activate to slow the
leading leg for the strike
Foot is in plantar
flexion (pointed down)
OR
MUSCLES USED DURING
PP
THE RUNNING CYCLE
SU
This diagram shows the action
80
20
of the muscles most used
during each phase of running % OF
(although this is not necessarily CYCLE
representative of an ideal firing
70
30
of muscles). Muscle activation
varies through the cycle, with E
SW
IK KEY
activation peaking during the R
IN
ST ADDUCTORS HIP EXTENSORS
G
strike and support phases, when 60
40
STRIKE SUPPORT
The body absorbs During midstance, the
several times its own leading leg is directly
% OF % OF
weight in terms of underneath the hips. The
CYCLE CYCLE
impact during the foot body then travels forwards
strike. Numerous muscles over the leg, extending the
are active during this hip and knee, and enters the
phase and in the support propulsion phase of toe off.
phase as the body
absorbs the force
of landing.
Gluteal muscles
stabilize the hip and
help absorb impact
Hip joint is
extended
Quadriceps absorb
Knee is flexed impact on landing
AN ECONOMIC CYCLE
200
183
Running is a skill, and learning good technique will ensure
that you practise it with greater efficiency and sustain fewer
injuries in the process. Runners should “run tall” with a slight
forwards lean and arms bent at about 90 degrees, and aim for
a wide stride angle during toe off. During the footstrike, the
foot should land in the area just in front of the body’s center
of gravity, and as much as possible it should strike the ground THE NUMBER OF MILLISECONDS
MIDFOOT-STRIKERS ALLEGEDLY SPEND
relatively lightly. You should also consider the length of your ON THE GROUND PER STRIKE, AS
stride and your cadence (stride rate). OPPOSED TO 199 FOR HEEL-STRIKERS
TOE OFF: STAY TALL AND DRIVE THE KNEE SWING: ALLOW NATURAL RECOVERY AND USE THE ARMS
New runners tend to lean too far Allow the trailing leg to cycle
forwards, inhibiting their stride through naturally. Your arms
angle. Stay tall, leaning from the should be engaged, rotating from
ankle, and this will provide space the shoulder, and cycling parallel
for a wide stride angle when to the torso, bent at a right angle.
driving the knee at toe off. This action balances the leg
This will fully stretch your hip movement and also helps set
extensors, allowing the leg your running pace or cadence.
to slingshot through.
Pelvic tilt
forward should Centre of gravity
oscillate very little
0–10°
Lean from
the ankle
Toe off should
involve little effort
AN ECONOMIC CYCLE << 033
KEEP CENTERED Head is level
The body should remain as Midline
INFO DASHBOARD
centered as possible during
running, with the hips FOOT STRIKE MECHANICS
neutral. A small degree of Center What constitutes an ideal footstrike is still
line a subject of much debate and little data.
rotation of the torso and
Speed and distance both influence which
of the hips is a natural
type of foot strike is used. Whatever your
consequence of lower limb strike, it is vital to avoid heavy landings
action, but arms should be Arms and overstriding.
parallel to the body and balanced
should not cross over the
MIDFOOT STRIKE
midline of the body, and Small This strike is on the ball of the
neither should the legs. rotation of foot and the heel more or less
Leg action is
the torso
symmetrical simultaneously, with the foot
landing parallel to the
ground. The arch is
loaded on impact.
STRIKE: LAND BELOW THE CENTER OF GRAVITY ON THE MIDFOOT Impact force is
The foot strike should land just transmitted
evenly up
in front of the body’s center of
the leg
gravity. This maintains momentum
and avoids a braking action. It also 50% 50%
protects the knee, and allows the
muscles and tendons of the leg to HEEL STRIKE
absorb the force of impact, storing A good heel-striker lands first with the
it as energy. The foot should also outside of the heel, then rolls inwards
be relatively flat as it comes down. to load the arch, and then toes off.
A heel strike has a double
impact: the first of
90° which is often seen
Braking
as a braking motion. force
Despite this, most
Rotary
Trailing lower
runners covering motion
leg folds up as over a mile, running
the knee cycles Center of gravity at slower speeds,
through are heel-strikers.
Knee supports
up to eight times 100%
the body’s weight
during running
FOREFOOT STRIKE
Often seen in faster short-distance
Tibia can take runners, a good forefoot strike lands
vertical stress of on the ball of the foot, on the outside
10-15 times body
weight during the
edge, briefly touching down
support phase with the heel. The foot rolls
slightly inwards, loads,
Achilles tendon achieves and then toes off.
full stretch, generating Lower leg should
about 35 percent of energy be roughly Force of impact can
during running perpendicular to put additional
the ground stress on the
Footstrike lands with ankle and calf
ankle below the knee
100%
>> THE HEAD
THE EFFICIENT KEEP A LEVEL HEAD
It is important to keep your
RUNNER head up while you run.
Looking down while
034 >> T H E
The different parts of the body are linked to one another via the joints running tires the neck
muscles and affects the
in a connected system known as the kinetic chain. Each phase of running rest of the kinetic chain by
introducing tension into
impacts on the next phase (see pp.30–31), and similarly the movement the neck, shoulders, back,
of one section of the running body will have a knock-on effect on other and even as far down
as the hamstrings
parts of the body. The posture or function of one part of the body can (see pp.20–21).
RUNNING LAB
Flexible hamstrings
prevent problems
arising with the hips,
knees, and back (see
pp.60–73)
Weak abdominal muscles and hip Weak abdominal muscles or poor Knee is directly
abductors (particularly gluteus technique can result in leaning over foot during
medius and minimus) can make the forwards from the waist, which the support phase,
pelvis unstable, causing the leg to in turn can cause a narrow stride allowing stable
turn in and the foot to overpronate. at toe off. transition of forces
through the joint
might cause limited hip extension leg bone that can reach the hip
and prevent good knee extension, and lower back. It also causes a
tightening the calf muscle. braking action.
035
036 >> T H E RUNNING LAB
ASSESSING YOUR
RUNNING STYLE
Being able to assess your running form is a valuable tool.
Every runner is different, and there is nothing wrong with
having form that may not be “perfect”. Rather, the aim of this
section is to help you identify and address any elements that
may be holding you back – making you more tired than you
should be, or putting unnecessary strain on your body. Use the
chart (right) to find small areas of improvement that can yield
great benefits in terms of speed, efficiency, and enjoyment.
Overpronation The foot tilts Oversupination (or underpronation) Neutral gait Pressure is
inwards, transferring the force of the The foot tilts outwards, transferring the evenly distributed throughout
strike to the inside of the foot and force via the outer side of the knee. Due the sole, and all five toes work
ankle. This can put additional medial to a lack of pronation, the runner’s to push off. Force transfer is at
strain on the knee. The striking hip natural shock-absorbing mechanism is its most efficient, and the core
rotates, destabilizing the core. compromised. and hips are properly aligned.
ASSESSING YOUR RUNNING STYLE << 037
HOW CAN YOU IMPROVE YOUR RUNNING?
WHAT TO LOOK OUT FOR TELL-TALE SIGNS WHAT IT MEANS WHAT TO DO
POUNDING You slam your feet You are expending too Use the Ankling drill
You may enjoy the comfort heavily into the ground much energy on the force on p.68 to help improve
provided by a good pair of You drag your toes of your footstrike your strike
running shoes. However, some You quickly run out You are placing Focus on developing a
runners develop an overly heavy of energy excessive force on the light, even footstrike with
footstrike in response to their You suffer from injuries kinetic chain (see p.11) a minimum of force (see
shoes’ cushioning, hitting the such as shin splints (see You may be reducing pp.30–31)
ground with too much force. pp.170–71 and p.180) your performance Practise hill runs
OVERSTRIDING Your feet are striking You are taking overly Use the Stride Outs drill
A long stride is not necessarily heel-first long strides to the on p.73 to work on your
the best. When taking each Your strides are landing detriment of your cadence lower leg position
step, your feet are striking too in front of your knees Your footstrike is Keep your knee at the
far in front of your centre of Your lower leg stretches occurring too far forward, front of your stride, with
gravity, creating a braking force out at an angle causing braking forces to your foot striking below
(see p.33) and reducing your be applied to your knee the body
running efficiency.
UNUSED ARMS Your arms are held Your arm muscles are Hold your arms at a
New runners may be tempted to tightly up around unnecessarily tense 90-degree angle to your
try to minimize arm movement chest height Your are restricting your body around waist height
in an effort to keep energy They feel tense and arms instead of using Run with a long neck
focused on the legs. In fact, tired when you run them to help your gait Relax your shoulders
proper arm movement is You suffer from shoulder Your energy transfer via Use the B-walk drill on
an important part of good or neck ache after running the kinetic chain (see p.11) p.71 to mobilize your arms
running form. is restricted
TWISTING Your shoulders and torso You are expending Swing your arms in the
In contrast to unused arms twist from side to side energy on unnecessary direction of travel
(see above), twisting can occur Your arms and hands sideways motion in your Use the A-walk drill on
when arm movement is both move laterally in front of upper body p.70 to help improve your
excessive and poorly directed. your body Your core is not staying core’s alignment
Your arms are swinging from in a stable position when Practise core training
side to side and causing lateral you run (see pp.112–125)
movement of the core. Relax your hands
BOUNCING Your knees are lifting You are wasting energy Use the Stride Outs
If you are an energetic runner, it towards your waistline travelling up rather than drill on p.73 to improve
can seem normal to run with a with every stride forwards your form
natural bounce to your gait. Your gait follows a You may be risking Use your hip muscles to
However, this is a waste of bouncing movement rather pulled muscles from moderate the action of your
valuable energy and momentum than a smooth line the additional strain legs and smooth your gait
– instead, aim for a smooth, on your muscles Skim the ground rather
level motion. than leaping in the air
SLOW PACE You run at an extremely You are running Use the Bounding
Some runners may adopt an slow pace to try and avoid too slowly drill on p.72 to improve
overly slow pace in the search getting out of breath Your running technique your pace
for efficiency or to save their Your running pace is is inefficient Work on slowly
energy – in fact, this has the similar to or less than your increasing your speed
opposite effect, using more walking pace See pp.106–107 for
energy for lesser results. more information on
running faster
038 >> T H E RUNNING LAB
Q WHAT’S THE
FIRST STEP?
production of haemoglobin, which
carries oxygen to the muscles
Q IHOW HARD SHOULD
TRAIN?
4 Moderate
HOW TO CARRY OUT THE TEST
Lie down with a watch or clock 3 Fairly light
within easy view
Find a pulse at your neck or wrist 2 Light
Remaining motionless, count the
number of beats in one minute 1 Very light
220 -
ZONE 3 70–80% fitness
YOUR
LIGHT Improves basic
AGE ZONE 2 60–70% endurance and fat burning
=HEART RATE
VERY LIGHT Improves overall health
MAXIMUM ZONE 1
50–60% and helps recovery
0 10 20 30 40 50 60 70 80 90 100
040 >> T H E RUNNING LAB
25
VO2 max is an individual’s maximal oxygen uptake—the maximum capacity of
a person’s body to take in and use oxygen while exercising. It is a useful %
way of measuring your optimum capacity for exertion, and elite distance
runners typically have a very high VO2 max score.
There are many ways to assess your VO2 max, from simple gym-based
equipment tests to more scientifically accurate methods. As a rule of
thumb, if you are testing your VO2 max for your performance in a certain
sport, you would generally use the test most closely correlated to the sport.
Use the tests on these pages, their corresponding formulas, and the
tables on pp.184–85 to assess your current VO2 max score and your running
THE AMOUNT A MODERATELY FIT
economy (there are also a number of online converters for the different types RUNNER CAN INCREASE V02 MAX
of test—simply enter your test results into one of these for a quick answer). THROUGH TRAINING
= 2 + (time x 2)
The test begins; the timer starts
NB here, “time” is the total time of the test expressed in minutes and fractions of a minute
ASSESSING YOUR RUNNING FITNESS << 041
THE COOPER 12-MINUTE TEST (P.185)
Developed in 1968 by Dr Ken Cooper, the START
437 YARDS
inventor of aerobics, this test is a simple yet 328 YARDS
popular way of measuring aerobic fitness. To
carry out the test, simply run around an
athletics track for 12 minutes and use the
track (437 yards/400m per lap) to work
out your overall distance. If you have a GPS
tracking watch (see p.49), set it to count
down for 12 minutes and start running, and
12
MINS
use it to measure the distance. The formulas
(below right) calculate your VO2 max.
MEASURE HOW FAR YOU CAN RUN IN 12 MINUTES
VO2
MAX =
tells the athlete how much time is (35.96 × miles) − 11.29
remaining
The test finishes after 12 minutes OR
(22.351 × km) − 11.288
GET READY
TO RUN
THE QUICKEST WAY TO START RUNNING IS SIMPLY TO PUT ON YOUR SHOES AND DO
IT—HOWEVER, FOR THE BEST RESULTS, YOU’LL BENEFIT FROM SPENDING SOME
TIME PREPARING YOUR BODY, YOUR MIND, AND YOUR GEAR. THIS CHAPTER SETS
OUT THE PREPARATION ESSENTIALS, FROM SETTING YOUR GOALS TO WHAT TO
EAT, WHAT TO WEAR, AND HOW TO WARM UP AND COOL DOWN.
044 >> G E T READY TO RUN
YOUR RUNNING
GOALS
Before you start running, think about what you want to
achieve. Your training will benefit strongly from advance
planning and clear objectives—set yourself goals that are
challenging and inspiring, but also realistic.
A A
Goals give you something The scale and timeframe
to work toward, providing of your goals should vary.
focus and structure for your Setting short-, medium-, and
running training. Meeting targets long-term goals will keep you
will not only aid your development motivated. A short-term goal should
as a runner, it will also give you be achievable within one month
enormous confidence and motivate and should relate directly to your
you to keep going and set further training load. Allow up to three
challenges. months for medium-term goals
so that you can focus on bigger
A
goals, such as running a marathon, RUNNERS?
finishing it in under four hours, and In both training and racing,
running faster than your friend. it is always best to focus on the
Multiple goals are fine, but they factors you can control, rather than
should be complementary and allowing your goals to be driven by
developmental. If you set yourself the performances of others. You
too many large goals at once, you cannot plan for what other people
may not achieve any of them. Use are doing, and attempting to match
the SMART criteria opposite to set them may have a negative impact
sensible, focused goals. on your performance.
YOUR RUNNING GOALS << 045
SMART GOALS
Before you set your running goals, check them against
the SMART criteria outlined below. If your targets are not
SMART, think again.
TRY A SELECTION
The most important elements to
consider are: fit, shock absorption, and
stability. When you put the shoe on,
slide your finger into the shoe behind
your heel; if you can’t wiggle your toes,
the shoe is too small. Feel for shock
absorption by bouncing gently, and for
stability by leaning forward and flexing
your ankles. Try out several pairs until
you find shoes that feel comfortable. If
they don’t feel right, don’t buy them;
running shoes shouldn’t need to be broken in.
NORMAL Push-off
from the
PRONATOR front of
Toe box
should be If your foot rotates the foot
big enough 15 percent when is even
for you to you run, pronation
be able is normal. The outer
to wiggle part of the heel
your toes
makes initial contact Weight
easily
with the ground, and comes
your whole foot through
center of
makes contact with the heel
the ground.
Inner
OVERPRONATOR side
If your ankle rotates wears
inwards by more first as
than 15 percent you foot rolls
inward
overpronate. The foot
arch tends to be lower.
Flexpoint of shoe should Overpronaters should Outside of
align with the widest heel makes
part of your foot
choose motion control
or stability shoes. contact
with
SHOE TREAD ground
Known as the outsole, the
treaded bottom layer of the
shoe is made of layers of Reinforcing UNDER-
carbon rubber. It should be strips at PRONATOR The outer
flexible and able to grip a side does
key stress If wear is mainly on
range of surfaces—wet or points most of
the outer side, you the work
dry. If you are doing a lot of strengthen underpronate—your
shoe at push-off
road running you will need a foot rotates less than
hard-wearing outsole; if you 15 percent. Choose a
run on trails you will need a shoe with neutral Greatest
deeper tread. impact on
cushioning. outer side
of heel
048 >> G E T READY TO RUN
WHAT TO
WEAR
Whatever you wear, it should be comfortable and functional.
Sophisticated high-tech fabrics can be expensive but are worth
it because they can help you stay cool, dry, and protected from
the elements. Baggy cotton clothing should be avoided because
72
AVERAGE NUMBER OF WASHES
it can chafe the skin. Tailor your wardrobe to the range of AFTER WHICH YOU SHOULD
conditions you are likely to encounter on a regular basis. REPLACE YOUR SPORTS BRA
Q DO I NEED TO BUY
SPECIAL CLOTHES?
clothing; sweat-logged cotton rubs
the skin, causing runner’s nipple
Wear a neck bandana, not a scarf,
and pull it up over your face if it is
A
You could make do with the (see p.170). Cool-max socks are very cold. Put petroleum jelly on
clothes that you might use best in summer. You’ll also need exposed skin to protect it from the
for a workout. However, you’ll find a cap with a visor and sports cold and wind, and wear sunscreen
running gear made from high-tech sunglasses to shield your face and on your face on very bright days.
synthetic “wicking” fabrics more eyes from the sun. Put sunscreen
comfortable (see opposite).
Assemble your running wardrobe
on any exposed skin.
Q HOW DO I WASH
RUNNING GEAR?
in well-fitting, breathable layers.
Be careful not to overdress
Q WHAT SHOULD I WEAR IN
COLD WEATHER? A
Never dry-clean moisture-
wicking fabrics. Wash them
A
because you will have to carry it if Wear long-sleeved tops and in cold water using a specially
you get too hot. Once you warm three-quarter or full-length formulated detergent. Don’t use
up, the extra body heat will make leggings, depending on how cold it bleach—even on your white clothes.
you feel 15–20 degrees warmer. is. On your upper body you need a Bacteria can become trapped in the
Wear double layer running socks to wicking base layer, then a warmer fibers, which is hard to get out, so
prevent blisters (never cotton). layer on top. If it’s raining, wear a turn the clothes inside out for
For women, a good-quality breathable, water-resistant outer washing. Never put high-tech
sports bra is as important as the jacket so heat and moisture can fabrics in a tumble dryer because it
right footwear. Running is a high- escape. You generally need only reduces the effectiveness of the
impact activity, so you need a one layer on your legs because your sweat-wicking technology.
higher level of support than an muscles create additional body heat.
ordinary bra can provide. Choose clothing with reflective
stripes so that you can be seen
Q WHAT ELSE MIGHT
BE USEFUL ?
Q WHAT SHOULD I WEAR
IN HOT WEATHER?
when running on dark evenings.
You can lose up to a third of your A
Carry water in a grip bottle,
belt pack, or a marathon vest
A
If the temperature is above body heat through your head, so so that you can rehydrate on the
55ºF (12ºC), you’ll be fine keep it covered. A thermal hat go, and carry energy gels for longer
wearing a T-shirt or vest and made of fleece material is ideal; if runs. A fluorescent jacket or bib, or
shorts made of breathable, wicking you get too hot, you can take it off even clip-on lights, make you extra
material. Avoid baggy, cotton and tuck it into your leggings. visible to cars on dark evenings.
WHAT TO WEAR << 049
COMFORT IS KEY
Clothing should be HIGH-TECH CLOTHING
Headband
lightweight, allow your body These are clothes made of lightweight, stretchy,
Keeps your
to move freely, and not rub ears warm quick-drying fabrics that pull, or “wick” moisture away
your skin. Function is more from the skin’s surface. Cotton clothing, by contrast,
important than the look. holds sweat, which can actually make you feel cold and
clammy. Worn close to the skin, high-tech fabrics
Base layer
Choose a top made of
absorb the sweat, which collects on the outer side of
moisture-wicking material the fabric, then evaporates, so you stay dry and
comfortable during your runs. Because it’s close-fitting,
Water-resistant, the clothing allows complete freedom of movement. On
breathable jacket cold days, a couple of layers of thin (but insulating)
Choose a zipped jacket pieces of high-tech clothing will keep you warm.
so you can regulate
your temperature
Gloves Moisture is
Body heat is diverted transported
from hands to core through the
muscles so hands are fabric
susceptible to cold
Wicking
fabric
Moisture from
perspiration
Surface of the skin
Leggings
Make sure they are
close-fitting and made
of breathable fabric
COMPRESSION CLOTHING
This is close-fitting clothing, from socks to base
layers and T-shirts, with a relatively high proportion of
GPS WATCH elasticated material, which “squeezes” the muscles that
This is a device with an are key to efficient running. In the upper body, the extra
integrated GPS receiver worn compression is designed to provide core support, help
strapped to the wrist. Choose a breathing, and improve posture. It is also intended to
multifunction watch that has help blood circulation and increase the efficiency of
features such as a heart rate your performance. The use of this clothing in sports is
monitor and running cadence relatively new, and opinions vary as to its efficacy.
and speed sensors. Information Lower
can be downloaded onto a compression
to the heart
Blood flow
your training
log (see COMPRESSION SOCKS
pp.92–93). The socks have a
elasticated fabric woven Greatest
compression
into them, which applies at ankle
pressure to the lower leg,
ankle, and foot, designed
to stimulate blood flow
back to the heart.
050 >> G E T READY TO RUN
THE ESSENTIALS
servings of the different food
groups (see opposite)
Try to avoid eating too many
Variety, wholesomeness, and moderation are the three processed foods high in salt
and fat
fundamental rules for a healthy diet—the key to running
Vary your diet to make sure
success. Following these rules will ensure that you eat a you receive the full range of
balanced diet that provides you with plenty of energy. In vitamins and minerals
general, foods consumed in their natural state provide good It is generally better to eat little
and often—get used to having
nutritional value and contain few unhealthy ingredients. small meals every 3–4 hours
If you follow the first two rules, the third one usually While sports drinks are a vital
follows—although allowing yourself a small treat now tool for training and competing
(see p.54), remember to factor in
and then won’t affect your performance, and can even their high sugar content when
be a good motivational tool. planning your day-to-day diet
IRON Important in the production of red blood cells, which Liver, lean red meat, beans, nuts, dried apricots, leafy green
carry oxygen around the body. vegetables, brown rice.
VITAMIN D Keeps bones and teeth healthy. Sunshine is the best source. Food sources include oily fish, dairy
produce, eggs, fortified breakfast cereals.
VITAMIN E Maintains good cell structure by protecting cell membranes. Nuts and seeds, wheatgerm, cereals, leafy green vegetables.
FOLIC ACID Works together with vitamin B12 to form healthy red blood cells. Broccoli, brussel sprouts, and other leafy green vegetables,
Helps reduce the risk of central nervous system defects. asparagus, peas, liver, chickpeas, lentils, brown rice, citrus fruits.
POTASSIUM Controls the balance of fluids in the body and helps lower Bananas, vegetables, legumes, nuts and seeds, fish, shellfish,
blood pressure. beef, chicken, turkey, bread.
VITAMIN C Maintains healthy cells. Necessary for the maintenance of Oranges and orange juice, strawberries, blackcurrants, broccoli,
healthy connective tissue. brussel sprouts, potatoes.
ZINC Helps make new cells and enzymes. Processes carbohydrates, Meat, shellfish, milk and other dairy products, bread, wheatgerm.
fat, and protein in food. Aids in the healing of wounds.
NUTRITION – THE ESSENTIALS << 051
INFO DASHBOARD
A HEALTHY DIET
The easiest path to healthy eating is to follow
the guidance provided by this food pyramid, <1 SERVING
which illustrates the essential food groups
and optimal servings. This will ensure that
you consume the required intake of vitamins,
minerals, amino acids, and other basic 2–3 SERVINGS
nutrients necessary for good health.
KEY >>
2–3 SERVINGS
FRUIT Rich in carbohydrate, fiber, and potassium, and also an Citrus fruits (such as oranges, grapefruits, and At least 2–4 pieces of
excellent source of vitamins (in particular vitamin C), clementines), bananas, melon, kiwi, all berry fruit a day.
which help promote healing after exercise and reduce varieties.
high blood pressure.
VEGETABLES An important source of carbohydrate, and vitamins and Broccoli, all salad leaves, spinach, peppers At least 2–4 servings of
minerals, especially vitamin C, beta-carotene, potassium, (red, green, and yellow), cabbage, brussel different types a day.
and magnesium. sprouts, bok choy, kale.
PROTEIN Provides amino acids, which are essential for repairing Chicken, turkey, fish, lean beef, eggs, peanut 1 small portion (about
muscle. Darker meats provide increased amounts of butter, canned beans, tofu. the size of your fist) and
iron and zinc. 1 egg a day.
DAIRY A good source of protein, rich in calcium, vitamin D, Low-fat milk, yogurt, cheeses. Several small portions a
PRODUCTS potassium, phosphorus, and riboflavin. Help maintain day: I–2 glasses of milk,
strong bones and reduce the risk of osteoporosis and 1 yogurt, 13/4–31/2oz
high blood pressure. (50–100g) cheese.
FATS AND OILS So-called “good” fats and oils, omega-3, -6, and -9, help Omega-3: sardines, wild salmon, tuna, In moderation.
with immune system and brain function, vitamin mussels; omega-6: olive oil, walnut oil,
absorption, and nerve activity, and also help reduce grapeseed oil, sunflower oil; omega-9: olives,
incidence of diabetes, stroke, and heart disease. avocados, pecans, almonds, peanuts.
052 >> G E T READY TO RUN
TRAINING
BANANAS
CHERRIES
BROCCOLI
Once you have built a healthy day-to-day diet, the next SPINACH
step is to tailor it according to the requirements of a training WHOLE WHEAT PASTA
schedule (see pp.86–87). Running is an intensive physical GREEN TEA
process, and with the right knowledge you can fuel yourself OILY FISH
to run farther, feel better, and enjoy it more. PEANUT BUTTER
SKIM MILK
The average adult needs 2,000 Leave 1–4 hours between eating Supplements are simply what
(female) to 2,500 (male) calories and training, depending on the size the word implies. They are not
per day just to function normally. and content of the meal (remember magic potions or a replacement
Training for a race requires even that protein takes longer to digest for a healthy wholefood diet, and
more and, depending on the than carbohydrate). When it comes taking the latest brand of protein
frequency, intensity, and duration to carbohydrate, try to make your powder or preworkout drink will not
of your training sessions, your body main meal before a run low GI (see help you break any world records.
will need different amounts each box, top right), because this will help However, everyone has different
day. Calculating your energy maintain higher blood-sugar levels. nutritional needs and if used
requirements involves tracking If you run in the mornings, have a correctly, vitamins, minerals,
your nutritional intake and exercise small, carbohydrate-rich breakfast and other supplements can provide
effort. A trained sport nutritionist 20–30 minutes before you set out, nutritional back-up to a runner’s
can help devise a diet to optimize because your energy stores will diet to ensure all nutritional
your training and recovery times. have depleted in the night. needs are met. The best advice
At 15–20 minutes before a run, is to seek the help of a qualified
an isotonic sports drink (see p.54), sport nutritionist and get a tailored
half a banana, or 13/4oz (50g) of program made for you.
raisins with some water will provide
good fuel, although bear in mind
that liquids are digested more
rapidly, meaning that energy is more
readily available. Try to eat within 1
hour of finishing your run, because
during this period more food will be
converted to glycogen. If you can’t
face a full meal, have a small snack
and/or a hypertonic sports drink.
FUELING YOUR TRAINING << 053
INFO DASHBOARD
THE GLYCEMIC INDEX GI SCORES
100
SPAGHETTI (WHITE)
70
energy, followed by a trough when pure sugar. A GI of 60
your energy levels drop below where around 55 or less is
ORANGE JUICE
BRAN CEREAL
50
CORN FLAKES
they were before you ate. Low GI considered low; 70 or 40
ICE CREAM
foods release their energy slowly. more is considered high. 30
They are an excellent fuel for sports 20
because they increase blood sugar
GI KEY >> 10
levels slowly for ready use, so they 0
provide a boost of energy without the HIGH
“surge” triggered by high GI foods. FOOD TYPES
LOW
HYDRATION
FOR RUNNERS
Water makes up 50—60 percent of
your body weight. It aids many of the
body’s processes, including sweating to
stabilize body temperature, and forms
92 percent of blood plasma, which helps
transport nutrients to muscles and
remove waste products, such as lactic
acid and carbon dioxide, from them.
Q WHY IS
HYDRATION
desk at work or in
your car. This way
IMPORTANT?
A Your running
you are constantly
reminded to keep your
performance deteriorates levels topped up. If you
when you are dehydrated, like drinking caffeinated
so it is crucial to drink drinks such as tea and
enough water throughout coffee during the day,
the day and at regular remember to counteract
intervals. Try keeping a their diuretic effect
full water bottle—tap by drinking an extra
water is fine—on your glass of water.
SPORTS DRINKS
Sports drinks are designed to help replenish your levels of water carbohydrate. It is important to consume the right drink at the right
and energy during and after exercise. There are three types, time because this will strongly affect your performance. See below
each containing different proportions of water, electrolyte, and for a guide to which type of drink to consume and when.
GLUCOSE
TYPE OF DRINK PURPOSE WHEN BEST TO DRINK
CONCENTRATION
Quickly replaces water lost during exercise and In hot weather and when you are sweating a lot.
HYPOTONIC 2% replenishes minerals, e.g. sodium and potassium. Can be drunk before, during, and after a workout.
Replaces fluid and electrolytes lost during During a workout or run. These drinks contain the same
prolonged exercise sessions. Contains fructose or proportion of salt and water as your body’s natural
ISOTONIC 4–6%
glucose, allowing the slow release of carbohydrates fluid balance, so they help maintain your carbohydrate–
to maintain energy reserves. electrolyte balance during exercise.
Supplements your daily carbohydrate intake. After exercise. Hypertonic drinks are very high in
HYPERTONIC 10%+ Provides the muscles with fuel, and can be used as carbohydrates and can interfere with fluid and
a recovery drink after a hard session. electrolyte absorption if drunk while exercising.
HYDR ATION FOR RUNNERS << 055
HOW HYDRATED ARE YOU? INFO DASHBOARD
The easiest way to
check whether you are FLUID GAIN AND LOSS
adequately hydrated is This chart shows the average loss and gain of fluid in humans.
to check the color of Drinking accounts for the largest proportion of fluid intake—
use this to maintain your body’s natural balance.
your urine. Use this
simple color chart
NORMAL
to assess if you are DRINKING SWEATING
drinking enough fluids. FLUID
5%
Ideally, your urine will be
one of the first three 60%
colors shown in the
chart. If it is any darker,
you should rehydrate as
soon as possible.
Hydrated Dehydrated Extremely
dehydrated URINE
60%
Q HOW MUCH
SHOULD I DRINK?
three to four small sips
(avoid big gulps) from
your water bottle every
A that you are fully
It is vital to ensure
10 to 15 minutes, or
hydrated before a run. more frequently in
In order to do this, drink hotter weather.
3
/4 –13/4 pints (500ml–
1 liter) of water between
60 and 90 minutes before
you set off. This allows
Q SHOULD
CAFFEINE?
I DRINK
RESPIRATION
15%
A sports drink or a
time for any excess fluid A caffeinated
WATER IN
to be excreted from your FOOD
body and avoids excess small cup of coffee is a
30% FAECAL LOSS
5%
fluid sloshing about in legal stimulant that has
your stomach while you been shown to improve
are running. If you are endurance, performance, CELL SKIN
fully hydrated and the and the ability to think METABOLISM EVAPORATION
weather is not too hot,
you may be able to leave
faster during exercise.
Consuming up to 200mg
10% 15%
your water bottle at home of caffeine one hour
for runs of less than before training can WATER INTAKE WATER LOSS
20–30 minutes. However, also help improve your Your body obtains hydration Your body loses water in
you should work out what interval or speed-training from three sources—drinking five ways. Runners sweat at
you need during training performance. However, fluid, the water contained in different rates according to
sessions, and taking a do experiment with the food, and cell metabolism. environmental conditions
This metabolic water is such as altitude and weather,
water bottle allows you effects of caffeine before fluid that is liberated within so your actual percentages
to monitor your own using it in a race—it the body when you burn will vary. They can also be
hydration strategy. Take doesn’t suit everyone. carbohydrates and fats. affected by diet and exercise.
056 >> G E T READY TO RUN
WARMING UP AND
2-3
%
COOLING DOWN
Whether you are training or racing, a proper routine for
warming up and cooling down is essential to maintaining fitness
and peak performance. Always allow 10–15 minutes for a
INCREASE IN BODY TEMPERATURE,
warm-up at the start of your session and approximately the LASTING FOR UP TO 45 MINUTES,
same amount of time to cool down at the end. PRODUCED BY A WARM-UP
The main aim of a warm-up is to Muscular injuries, such as pulled Warming up before a training run
prepare your body for exercise by hamstrings or calf muscles, are or a race will result in improved
increasing your body temperature, common among runners. You will performance because your body
breathing rate, and heart rate. significantly reduce your risk of will be ready to run from the outset
This causes your blood vessels injury if you perform a thorough with good technique and at your
to widen—a process known as warm-up and cool-down. An desired speed. Cooling down is
“vasodilatation”—allowing more inadequate warm-up will lead to an essential part of running
oxygen to travel to your muscles. an incorrect running technique and maintenance, enabling you to
This helps prevent the rapid may cause injuries over time, not recover fully and quickly so you
build-up of lactic acid and other just to your muscles but to your are in optimum shape for your
metabolic by-products such as ligaments and joints as well. Not next run.
ammonia and positive hydrogen cooling down properly can lead
ions, that can cause muscle burn to stiffness and sore muscles.
when you start running without a
warm-up. This elevated physical
state will have a positive effect on
your body’s biomechanics: as your
muscle temperature increases, so
does the flexibility of your running
joints—shoulders, hips, knees, and
ankles—enabling you to run with a
more fluid technique.
WARMING UP AND COOLING DOWN << 057
WARM UP, COOL DOWN
BENEFITS OF A WARM-UP BENEFITS OF A COOL-DOWN
INCREASES TRANSMISSION OF OXYGEN TO THE MUSCLES, PREVENTING DISSIPATES LACTIC ACID AND OTHER METABOLIC BY-PRODUCTS,
BUILD UP OF LACTIC ACID AND OTHER METABOLIC BY-PRODUCTS REDUCING NEGATIVE EFFECTS OF BUILD-UP IN MUSCLES
REDUCES THE POTENTIAL FOR DELAYED ONSET MUSCLE
ELEVATES METABOLISM AND RAISES TEMPERATURE OF MUSCLES,
SORENESS (DOMS, SEE P.171)
INCREASING FLEXIBILITY
REDUCES THE RISK OF DIZZINESS OR FAINTING CAUSED BY VENOUS
INCREASES MUSCLE CONTRACTION SPEED BLOOD POOLING IN THE LEGS
INCREASES RUNNING EFFICIENCY AND REDUCES RISK OF INJURY REDUCES LEVELS OF EPINEPHRINE IN THE BLOOD
INCREASES HEART RATE TO AN APPROPRIATE LEVEL FOR RUNNING RETURNS HEART RATE TO RESTING LEVEL
INCREASES MENTAL ALERTNESS AND FOCUS INCREASES MENTAL ALERTNESS AND FOCUS
VASODILATATION
MENTAL PREPARATION RUNNING ECONOMY Active muscles rapidly consume
oxygen during exercise. To
replenish the oxygen, muscles
The more focused you are A warm-up increases your running
produce by-products such as
before you start running, the economy by raising your heart rate
adenosine and carbon dioxide,
better your performance will be. and dilating your blood vessels: you
which prompt blood vessels to
A comprehensive warm-up is an will take in more oxygen and use it
dilate—a process known as
ideal way to prepare yourself more efficiently. A cool-down brings
vasodilatation. This allows a
mentally for a training run or race, your breathing rate back to normal
greater quantity of oxygenated
clearing your mind and removing and returns your heart rate to
blood to be delivered to the
any distractions before you start. resting. By reducing the potential
muscles. This takes place in the
Improving your focus will result in for delayed onset muscle soreness
coronary blood vessels and those
better pace judgment, running (DOMS, see p.171), it leaves you
of the skin and muscles. At the
technique, and awareness, primed for your next run.
same time, vasoconstriction—
particularly during the later
narrowing of the blood vessels—
stages of the race when physical
occurs in tissues that are inactive
and mental fatigue sets in.
during exercise, enabling blood
flow to be redistributed to the
active muscles.
ADVANCED COOL-DOWN
TARGET MUSCLES
• Tibialis anterior
• Gastrocnemius
• Soleus
• Foot plantar flexors
TARGET MUSCLES
1 2
• Gastrocnemius Stand with your Step forward with
• Soleus feet hip-width your left foot, trying
apart. Maintain a good to keep your toes
• Achilles tendon
posture, keeping your pointing to the sky.
shoulders back. Raise Swing your right arm for
your toes up off the balance. Repeat on the
ground and balance other side and continue,
on your heels. walking forward.
Raise your toes
up off the ground
Push your body weight into
your heels
WARM-UP EXERCISES << 061
1 2
Start from a Press-Up position (see p.138), with your hands Walk your feet up as far as you can toward your hands,
under your shoulders and your arms straight. With your feet folding your body at the hips. Hold, then walk your hands
hip-width apart, balance on your toes. Keep your legs straight. forward, back to the start position, and repeat.
(see p.138), it mobilizes your hip flexors and works your legs. • Hamstrings
• Iliopsoas
At first, start from the Press-Up (Knees) position (see p.139).
• Gastrocnemius
• Soleus
Keep your back
low to the ground Keep your head up
Bend your knee at
a 90-degree angle
1 2
Start from a Press-Up (Knees) position. Step forward Reach forward with your right hand and step forward with
with your left foot to the outside of your left hand, your right foot to the outside of the hand, stretching your
bringing your left knee up, level with your left armpit. left leg out behind you as you do so, and continue.
062 >> G E T READY TO RUN
the correct position rather than trying to stretch too far. • Iliopsoas
• Quadriceps
Align your knees,
hips, and shoulders
Feel the stretch in
the front of your leg
Keep your
Keep your leg straight
hands flat
1 2
Lie face down on a mat. Stretch your arms out at 90 Bring your left foot up and over your back toward your right
degrees to your sides, with your hands palms-down on hand, twisting your lower back and bending your left
the floor. Start to raise your left hip off the floor. knee. Hold briefly, then return to the start position.
Repeat with your right leg.
Grasp your
lower leg with
TARGET MUSCLES both hands
• Gluteals
1 2
• Iliopsoas Stand upright with Ease your left leg up,
• Iliotibial band your feet hip-width placing your left hand on
apart and maintain the knee and pulling it
a good posture. gently up toward your
Look straight ahead. chest. Hold the position
Lift your left leg up briefly, then lower and
and grasp the ankle repeat on the other side.
with your right hand
and the knee with
your left hand.
WARM-UP EXERCISES << 063
TARGET MUSCLES
• Gluteals Bend your right knee for stability
• Hamstrings
1 2
• Gastrocnemius Stand with your feet Push your left leg up
hip-width apart. Extend your until it is parallel with the
• Soleus left arm straight in front of floor. Stretch your left
you, with the hand palm arm farther forward.
down. Raise your left Hold, then bring your
leg off the floor behind left leg back down and
you and bend your upper step forward with it
body slowly forward to a new start position.
from your hips. Repeat on the other side.
08/ STRAIGHT
KNEE WALK Hold your arm
This movement mobilizes your hips Extend your hand, parallel to the floor
palm down
and hamstrings, and activates
your calf muscles, improving
flexibility before you run. It is
good for preventing
Keep your
hamstring injuries. back straight
Keep your
leg straight
TARGET MUSCLES
1 2
• Hamstrings Stand with your Bring your left foot
feet hip-width apart. up to touch your
• Iliopsoas
Stretch your right arm out right hand, or as
• Gastrocnemius in front of you. Keeping high as you can.
• Soleus your right foot flat on the Hold briefly, then
floor, bring your left leg step forward and
forward in front of you. repeat with your
right leg and left
arm and continue,
walking forward.
064 >> G E T READY TO RUN
1 2
Sit on the floor with both legs extended. Rest your Reach across with your right hand and gently pull
hands by your sides. Bend your left leg and cross it over on the outside of your left knee until you feel the
your right leg so that your left foot is flat on the floor stretch. Return to the start position. Repeat on
by your right knee. the other side.
Relax your
back leg
1 2
Lie flat on your back with your arms by your sides. Support To extend the stretch, reach your left arm behind you, in
your head on a folded towel. Bend your left leg at the knee the opposite direction to the rotation. Return to the start
and bring it across your body. Support it on a foam roller. Let position and repeat on the other side.
your right leg bend and twist in the direction of the rotation.
C O O L- D O W N S T R E T C H E S << 065
1 2
Keep your Kneel on your right knee and Lean forward, putting your
neck straight tuck your toes under. Position weight on your left leg and
and your your left foot flat on the floor in bending your knee over your
head upright
front of you, with the knee bent foot. Hold the position
at a 90-degree angle. Hold your briefly, then reverse the
upper body straight and place movement to the start
your hands on your hips. position, change legs, and
repeat on the other side.
Brace
Feel the Extend your
yourself with
stretch in knee as far
your foot
your thigh as the front
of your foot
1 2
Start on your hands and knees, with your hands slightly Lift your knees off the floor and lower your heels. Straighten
forward of your shoulders, your knees below your hips, your legs and push your hips upward into an inverted “V,”
and your back parallel to the floor. Without changing the extending your spine and legs. Hold briefly, then bend your
position of your hands or feet, tuck your toes under. knees and reverse to the start position.
066 >> G E T READY TO RUN
1 2
Lie flat on your back on the floor with both legs extended Lift your left leg, keeping your toes braced toward your
and your arms by your sides, hands palms-down. Align your body. Grasp your leg with both hands and gently pull back on
knees, hips, and shoulders. it to extend the stretch. Lower your leg to the start position
and repeat on the other side.
1 2
Keep your Stand with your feet wider Bend your right leg so that
upper body than hip-width apart and your your right knee is over your
upright toes slightly turned out. right foot and your left leg is
Maintain a good posture. Place extended. Straighten your
your hands on your hips. right leg to return to the
start position and repeat on
the other side.
1 2
Lie on your left side with a folded towel under your neck Reach your left leg back and grasp it with your right hand,
for support. Draw your right knee up toward your chest and rotating your shoulders to the right. Hold, then return to the
hold it with your left hand. start position and repeat on the other side.
1 2
Sit on the floor with your legs Rotate your upper body in the
extended. Bend your left knee opposite direction to your legs. Rotate your
at 90 degrees and tuck your left Place your right hand on the head and
foot in toward your right thigh. floor with your left hand on shoulders
Bend your right knee behind top of it to hold the position.
you at 90 degrees, so that your Return to the start position and
thighs are at right angles repeat on the other side.
to each other.
Bend your
knees at
90 degrees
068 >> G E T READY TO RUN
ankle strength and mobility. The movement is a bit like running over
hot coals, with small, rolling steps in quick succession.
Follow a “hip-to-lip”
running motion with
your fingertips
LIft your
knees as
little as
possible
1 2 3
Stand with your feet hip-width apart. Step forward in the same way with As soon as your right foot reaches
Take a half shoe-length step forward your right foot. Land with your right the tiptoe position, take a step
with your left foot, landing on your heel first and roll your sole forward forward with your left foot. Roll
heel. Roll your left foot forward from until your right foot is in a tiptoe through your ankle’s full range of
heel to toe so that every part of your position. Lift your knees just enough motion until your foot is in a tiptoe
sole comes into contact with the floor. to allow your ankle to move through position. Continue, alternating feet.
the full range of motion.
TECHNIQUE DRILLS << 069
Follow a “hip-to-lip”
03/ ANKLE
running motion with
your fingertips SPRINGS
VARIATION
Hold your
upper body,
arms, and
Keep your shoulders still
knees straight
Maintain
a fixed
90-degree
foot position
1 2 1
Stand with your feet hip-width Alternate foot contact about one To work your legs harder, grasp
apart. Keeping your feet rigid at shoe-length apart. Emphasize a broomstick in both hands with
a 90-degree angle and your legs explosive foot contact on the an overhand grip, lift it over your
straight, perform a forward skip— balls of your feet, to develop both head, and hold it across your
a bit like performing a mini cancan. the toe-off and contact phase of shoulders while doing the drill.
the running cycle.
070 >> G E T READY TO RUN
Look
straight
ahead
Hold your
upper body
upright
Raise your
knee at a
90-degree
angle
Keep your
Stand with foot flexed
your feet
hip-width apart
1 2 3
Stand with your feet hip-width Step forward with your right leg, Lift your right leg until the thigh is
apart and your hands hanging lifting your knee until it is at a parallel to the ground, then step
loosely by your sides. Maintain a 90-degree angle. Bend your left arm, forward with your right foot. Repeat
relaxed posture, while engaging following an exaggerated “hip-to-lip” with your left leg and right arm, and
your core muscles. running motion with your fingertips. continue, alternating sides.
TECHNIQUE DRILLS << 071
Raise your
knee level
with your hip
Extend your
leg until it is
almost parallel
to the ground
Stand with
your feet
hip-width
apart
1 2 3
Stand with your feet hip-width Step forward with your left leg, Swing your left foot forward and
apart and your hands hanging raising your left knee until it is at extend your knee until your leg is
loosely by your sides. Maintain a a 90-degree angle. Keep your left almost parallel to the ground. Let the
relaxed posture, while engaging foot flexed. Bend your right elbow, momentum carry you forward. Step
your core muscles. following an exaggerated “hip-to-lip” forward with your right foot and
running motion with your fingertips. continue, alternating legs and arms.
072 >> G E T READY TO RUN
Drive your
take off
knee high
and forward
1 2
Start running forward at a slow jog. After a few Bound as far as you can with your right leg, as if
strides, bound as far as you can up and forward with doing a triple jump, using a high knee lift to propel
your left leg. Use a high knee lift to propel yourself, yourself upward and forward. Use your arms to
driving with your left knee. Swing your arms in opposition sustain the bound in midair. Land on your right foot.
to your legs and land on your left foot. Continue, bounding on alternate legs.
TECHNIQUE DRILLS << 073
Relax your
shoulders
Drive with
your arms
Drive with
your legs
Hold your
stride pace
1 2 3
Start running fast and relaxed with Drive forward with your legs and Build up to your stride pace and hold
an exaggerated running cycle. arms at about 75–85 percent of it for 85 percent of the distance
Maintain a good, upright posture your top sprint speed, keeping your before gently decelerating. Walk
without tensing your shoulders. breathing relaxed and in time with back to the beginning, shaking out
your running. your legs.
PLAN YOUR
TRAINING
THE AIM OF ANY TRAINING IS TO FOCUS YOUR PERFORMANCE TOWARD A CERTAIN
POINT. THIS MIGHT BE A RACE OR A RUNNING EVENT, OR SIMPLY BUILDING YOUR
DISTANCE OR SPEED UP TO A TARGET LEVEL. THIS CHAPTER SHOWS YOU HOW TO
PLAN YOUR TRAINING USING DIFFERENT TYPES OF SESSIONS, AND PROVIDES
SAMPLE PROGRAMS FOR A SELECTION OF RACE DISTANCES.
076 >> P L A N YOUR TRAINING
GOOD TRAINING %
PRINCIPLES
Once you have set your goals and prepared yourself, it’s time
to plan your training. This book contains the tools and technical
5–10
information to set up a training regime and sample programs,
but you will also benefit from adhering to some basic principles, THE PERCENTAGE BY WHICH YOU
SHOULD TYPICALLY INCREASE THE
whether you are a beginner or a seasoned marathon runner. DISTANCE YOU RUN, WEEK BY WEEK
When you run, you use muscles If you are new to the sport, Do not allow an overambitious
that only work specifically when you should spend your first four personal best time or distance to
you are running. So, although to six weeks building your aerobic tempt you to increase your mileage
muscle- and core-strengthening endurance. Concentrate on or speed significantly because this
exercise programs will help gradually increasing the distance can lead to overexertion and injury.
improve your fitness and strength, you run week by week (but no Although your body will adapt to
and swimming and cycling can more than 5–10 percent a week), the stress of training, it’s critical
help with your aerobic fitness, the while also using cross-training to ensure that you don’t apply
most effective form of training is (see pp.82–83) to develop aerobic too much. Each time you overload
running itself. Quite simply, the fitness, flexibility, mobility, and your body, it needs to time to
more you run, the better you will stability. Use the foundation recover, adapt, and rebuild. If
become at it. program (see pp.94–95) as a guide. you overtrain—and do not allow
The more solid the base of your sufficient recovery time—the
training, the easier it becomes to body does not have time to
progress onto tougher challenges. adapt, so it cannot cope with
extra load or intensity, which
increases your risk of injury.
See pp.84–85 for more
information on overtraining.
GOOD TRAINING PRINCIPLES << 077
INFO DASHBOARD
COMPONENTS OF A RUNNING
TRAINING SESSION Use the training programs (see pp.94–103) as a
A training session should starting point to plan your runs. Gradually increase
always consist of a warm-up, a WARM-UP the distance, difficulty, and speed as you improve. COOL-DOWN
main activity (the focus of your This acclimatizes your This reduces the
session), and a cool-down. The body to exercise by lactic acid in muscles,
CORE AND RESISTANCE TRAINING
increasing blood flow lowers heart rate,
main activity usually involves to the muscles and These exercises help improve running technique, and lets your body
running, but you can vary it making them more resulting in better performance and reduced risk of return to a resting
by changing the run type (see supple. For more injury (see pp.86–119). state. For more on
pp.78–81) or doing a cross- on warming up, cooling down, see
training session (swimming, see pp.58–59. LOW-IMPACT TRAINING pp.58–59.
rowing, or core and resistance Try other forms of low-impact training such as
exercises, see pp.112–43). swimming, rowing, or cycling to increase aerobic
fitness or recover after a run (see pp.82–83).
Running requires dedication, Although every runner uses the Build up a portfolio of training
and improvement only comes with same parts of their body (muscles, experiences—a training log (see
regular practice. No matter how tendons, bones, and ligaments, pp.92—93). After each session, make
detailed and graded your training heart, and lungs) to run, no two a note of the distance and type
program, there will be days when people respond to the training in of run (see pp.80—81) or cross-
you simply don’t feel like running. the same way. In addition, people training activity you undertake.
However, unless you are sick or enjoy different aspects of running; Describe how you felt during the
injured, you should always complete some find hill running easy, while session, how you felt afterward
your planned training session—a others are more adept at running (physically and mentally), and what
consistent and committed attitude long distances. The programs in you think you could improve. Make a
to training will eventually cement this book are there to guide you. note of which sessions you enjoyed,
running as a habitual part of your If you understand how your and any that you found difficult.
life. Conversely, taking an extra body copes with the different Reading through the log gives you
few days off can set your plans demands of running, then you an accurate view of your progress,
back weeks. can develop a rewarding and which can give you a sense of
effective training routine tailored achievement. The log also helps
to your own particular strengths you identify your strengths and
and weaknesses. weaknesses, enabling you to build
up an effective training program
that helps both. You can add other
useful information to your log,
for example, your average pace,
running and resting heart rate,
calories burned, and your general
state of health.
078 >> P L A N YOUR TRAINING
B A S E RU N S
This type of ru
nning is key
to any runnin Base runs shou
g program. Ba ld be
runs are perf se
HE A
ormed freque comfortable an
and at your na ntly d
tural pace, so enjoyable R
help improve
T R ATE
aerobic capaci You should be
RPE 3– 4
and running ec ty able to hold
onomy. This
TARGET
a conversatio
type of run al n while
so forms the running (recite
basis for late the
r, harder
60 —70%
alphabet if yo
training prog u are on
rams. your own); slow
down
if you can’t
HE A R
TA
RPEATE 60
R
TR
y
ht l
GE
le
slig 1 m i
T
a c e o r n
3 – 6 — 80
p )
our km e r u ks
s e y il e ( 1 u t t h c
re a m ho blo
I n c r y 0.6 r o u g o ver
h e
eve km) t p ac
S our km) e
%
N ( 1 .6 y mil
N RU l rease les (3 p e r 1 se
I O a Inc .8 mi s rea per
S S nor
m
ally . min inc s
G RE t your gradu ssion of 1 at a 9 e and econd
t c s
R O u t a a n d h e se
P rt o ace a r
St km) p a 3 0 ck
gt er
Sta ing p durin hard t as (1.6 r pace -km)
by blo ALTERNATE RUNNING
n it 3
e o
run ease uld b but n ill, or you mile (
r o
inc se sh runs, po, h 0 – 81)
m
.
1 . 8 - SESSIONS WITH DAYS
e e e
as as t e pp .8
Th lan
nb op
s
tha nuou ns (se ays t
e u
OF CROSS-TRAINING
str rval r two w t).
int e are e righ (SEE PAGES 82–83)
ere e
Th run (s
t h e
VARY YOUR RUNNING << 079
INFO DASHBOARD
TARGET HEART WORKING HEART RATE 100%
RATE AND RPE Your working heart rate is HEART RATE 50–70%
Before you set out on the difference between EASY RUNS
Includes base and recovery runs
a session you need to resting and maximum heart
set your target working rate (see p.39). Set your
heart rate. In addition, target and use a heart rate HEART RATE 70–85%
75% MODERATE RUNS
set your target rate of monitor or GPS watch with
perceived effort (RPE)—a a built-in monitor to check Includes fartlek and long runs
scale of 1 to 10, where your heart during a run
1 is a very light activity (see p.49). Record the HEART RATE 85–100%
and 10 is the maximum results in your training HARD RUNS
and renders a person log (see pp.92–93). Includes tempos, hill repeats, and
intervals; only attempt the higher
completely out of breath
50% limits if you are very fit
(see p.40).
to
athon, aim
r a half-mar
If training fo
O N G RU N S 9 km )
L iles (14.5 –1
tests endu
rance run 9 –12 m
A long run ar athon, aim
HEART R ATE 70 — 85%
e you r a fu ll m
levels — it sh
ould le av If training fo –37 km)
bu t not 3 miles (25
feeling exh
aust ed , to run 16 –2 prepare for
a
ng . n by time to
RPE 4 –7
e been ra ci
as if you hav Per form a ru cipa te d ra ce
TARGET
FA
R
T
T he T L E
0—8
GE
AT 4 – 6
ses se are
K
R
sio m
E7
TA
wit ns e
h th dium
E
n n
tra ing. F bursts bine b sity tr
TR
inin ar t o a a
s tru g l
(se ek is f fas se ru ining
AR
c t ure e simi t e r n ni
sta p.8 la -pace ng
HE
g d 1
eco es be . It ’s g ), but r to in d A lt
e
c o is t
n
coa omy. ause i od for not a erval s e g r nate
me
ch G Dev t im ear s m e nt b et w
ans östa H elope prove ly trai E xp
e
s; f e
a r t e n sl o
“sp d s n en d r im en
eed olmér by Sw runnin ing u
lek
sh o w jo g
pla in 1 e
937 dish
g 2 0 0 r a n ce t w i t h uld s
y.”
, fa m) ove i n cr be and fa
r t le H o r r s e a u ns t st
elp
k s a e t i m e i h o r t si n g p ruc
t
P re rob nte d is a ce u re
p ic c r va ta d
a n d a re s r ap a l s ( n ce s a n d
u c i 3 0 ( 2
d e m p s yc h n n e r s ty a
nd
sec 18
o n d ya rd
a n d olog p spe s/
ing ica hysio ed s)
r u n ll y f o l o g i
s (s r m c a ll y
ee
p p . o re
80
– 81
)
080 >> P L A N YOUR TRAINING
H IL L REP E A
TS
Hill repeat ru
ns combine
streng th and Perform hill re
speed peats toward
training. They the end of th
HE A
are e base-phase
beneficial even training to intr
if you oduce your
R
only ever run body to higher
T R AT
on flat -intensity runn
RPE 6 –9
courses, but th ing
ey ’re Choose a hill
TARGET
essential if yo with a gradie
u are of four to six nt
percent
E 80 —95%
going to be ra
cing on Run up hill fa
a hilly course st for 45 seco
. then do a two- nds,
minute recove
run back dow ry
n; repeat 10 tim
es
HE A R
TA
of
RPEATE 85
TR
n ce
GE
is t a
a d fo r
T
ve r ) o r r s
8 –9 —95
o n
p o s – 8 k m in n e t ha
n t e m ( 3. 2 ; b e g m o r e
Ru m i l e s te s h n o
inu t e
mil ile
2–5 40 m r t wi 1
%
– t a pe r .1– m
15 uld s s d s ou r 3
S h o u t e o n
N s c y ’t
R U c t ate a re e d 0 min 45 se than ; don an
O , 2 –
0 owe r c e th
M P r la u n s o r m n3 l l p a o re fit
TE pos, o (LT) r s perf ver a Ru km) s e tria for m very
e
o r
Tem shold ssion ffor t e or (1.6 m) tim pace you a
e e c k s
t h r i n g s i n e d e is t a n o d y (5 – at thi ven if
n d b
r u n sus t a in e d t h e o re run our, e
at a ete r
m
e a ch m n an
h
d n
y t yg e a n r u
p r e h e x c
e. T s e o ou
tim to u , so y site).
y o
h ow i e nt l e o p p
c
effi er (se
t
f as
VARY YOUR RUNNING << 081
INFO DASHBOARD
RAISING LACTATE THRESHOLD LACTATE TRAIN HARD
When you run at a higher intensity THRESHOLD Training at lactate-
than normal, more lactate and hydrogen Body reaches lactate threshold improves
threshold, muscles the body’s use of
ions are released into the muscles
tire because they waste products and
(see pp.12—13). This leads to a build-up oxygen uptake
can’t use oxygen
of waste products, which causes an
increase in the acidity in the muscles,
SPEED THRESHOLD
preventing muscles from taking up
INCREASES RISES
oxygen – they have reached their Raised lactate Improved oxygen
lactate threshold. To run faster, you threshold enables take-up raises lactate
need to raise your lactate threshold. you to run faster threshold further
),
iles (3.2–8 km
N st an ce is 2–5 m g oal
OVE RY RU ea l di ra ce
REC The id on your
nsity ry depending
ry low-inte but it ca n va rin g
This is a ve ecessary du
HEART R ATE 50 — 60%
hard tr ai as e tr ai
day af ter a base-p h ning
ill repeats, -specific trai
sessio n of h part of race r mentally
TARGET
interval run
s.
h el p you recove proving
tempos, or Recover y ru n s
hile also im
th e h ar d training , w y
from ing econom
ls and runn
fitness leve
%
IN T
0
T he E R V
T
—10
GE
TE 10
f as s e a re L S
A
R
85
t-p h
RA 9 –
TA
p er a ce i g h -
f d in
h i g o r m e s h o r t e n si
T E
h er da t ru t
ns, y,
RP
p er to p t r a c
f
l e v o r m a u s h y e p a ce
e n o
AR
t o s l . T h e ce t o u r r u o r I nt
t a t n
HE
m u r e n g i m of h e n e n i n g e
t r a r val r u
s cl e t h e t h xt ck o
oxy so n th e ru n
g n is r a s a re
m o e n a t hat i e h ea Sho flat b
re e r oun t c a rt /10 r t in co u e s t p
ffic n
ie n d t h e p u m p 0 – 4 ter va r se er f
orm
(se
tly. bod e p 0 0 m l r u ns ed
y L on p .1 ) h el p ( 1 on
04 09 a
g inte –105) sp –
eed 37 y 4
60
0 –1 r va tra a
(se ,2 l inin rds
e p 0 0 m r u ns g
p.1 ) he (65
06
–10 lp str 6 –1,31
7) eng 2
t h e ya rd
ndu s/
ran
ce
082 >> P L A N YOUR TRAINING
THE BENEFITS OF
70
%
CROSS-TRAINING
In this book, cross-training includes any form of training that
improves your fitness, performance, or recovery that isn’t running
—swimming, cycling, yoga, and core and resistance training. PERCENTAGE OF YOUR MAXIMUM
HEART RATE THAT SHOULD BE
It forms an important parting of the training programs MAINTAINED OR EXCEEDED DURING
on pp.94—103, particularly the base and recovery phases. CROSS-TRAINING
REDUCE YOUR INJURY RISK IMPROVE YOUR FITNESS VARY YOUR TRAINING
Running is a high-impact, weight- Cross-training also helps Doing the same thing time and
bearing sport that places stress improve your general fitness levels. time again can become tedious
on your musculoskeletal system, Alternative endurance activities after a while. However, it is possible
particularly around your back, hips, such as cycling or swimming will to substitute 25—30 percent of
knees, and ankles. As a result, it increase your aerobic capacity. your running mileage with cross-
is not advisable to run every day— In addition, undertaking core training options such as cycling,
if you do, you can place too much and resistance training will help swimming, running in the pool,
strain on these areas and risk you become a stronger and more steppers, and ski ergos. Cross-
injury. Adding low-impact or mobile runner. training makes your training
non-weightbearing cross-training program more varied and
sessions to your program is a interesting, and will keep your
great way of giving your body motivation at a healthy level. It
a break from running, while still also enables you to take an active
working on your fitness and interest in other sporting disciplines.
keeping active.
T H E B EN EFI T S O F C R O SS -T R A ININ G << 083
INFO DASHBOARD
CROSS-TRAINING
FLEXIBILITY MOBILITY STRENGTH STABILITY ENDURANCE RECOVERY
TARGET AREAS
Different areas of running SWIMMING
T Y P E S O F C R O S S -T R A I N I N G
and fitness benefit from
different types of cross- CYCLING
training. This chart shows
ROWING
the benefits of a variety of
cross-training activities. SKI ERGS
ADVANTAGES OF
CROSS-TRAINING
BOOST YOUR PERFORMANCE AID YOUR RECOVERY
Increases general fitness and
Building strength using weight Incorporating cross-training into improves running efficiency
training can help increase your your main training program
Maintains training motivation
leg strength. This will give you a (see pp.94—103) gives your body
through a varied program
more powerful running stride and, a chance to recuperate from the
as a result, you’ll get faster, you’ll intensity of regular running. In Decreases weight bearing and
find hills easier, and you’ll take addition, swimming is a good way joint impact
fewer steps to complete your runs. to recover from a hard training day Helps recovery from running,
Core strength is vitally important —it gives a wide range of muscles a especially after a race
to running. Following a running- vigorous yet low-impact workout.
specific core program (see Completing a few lengths using Reduces the chances of
pp.112—27) will increase your pelvic all of the swim stroke variations becoming injured
stability and the power transfer is a great way to increase mobility Forms part of a balanced fitness
through your stride, while reducing and help your running muscles program for the whole body,
your propensity to injury. It also recover. Doing some of your mobility not just the muscles required
strengthens the deeper muscles exercises (see pp.58—59) in the for running
that form the foundation of your pool is also great for recovery. If you
Helps increase overall strength
running strength. become injured (see pp.172—83),
and stability
swimming can form part of your
rehabilitation program. Provides low-intensity days in a
training program
Helps avoid overtraining
Allows you to be flexible in your
day-to-day training
Produces a higher level of
all-round mobility
Can be used as part of a
rehabilitation program
084 >> P L A N YOUR TRAINING
are likely to damage your body and set back both your progress Frequent colds or respiratory
infections
and your motivation.
Q WHAT DOES
OVERTRAINING MEAN?
of fatigue. Eventually you will burn
out or suffer an injury, which
your SMART training goals
(see pp.44–45): if you overtrain
means you will be unable to train. and get injured, you are unlikely
A between feeling tired after a
There is a big difference
Overtraining can affect anyone, to achieve them.
training session and overtraining. not just elite athletes.
The former is a natural part of
Q HOW DO I RECOVER FROM
training, which will lessen as you
Q HOW DO I AVOID
OVERTRAINING?
OVERTRAINING?
7–8
logs (see pp.92–93) to monitor your complete your training log so you
performance and general well-being, can monitor your recovery. In
and don’t be afraid to miss a training particular, you should take your
session if your body is telling you morning resting heart rate and note
that it has not recovered sufficiently. your general well-being. In some
It is also vital that you fuel your cases you may also need to consult
training efficiently (see pp.50–53), your doctor to deal with any
ensuring that what you eat and drink injuries. Usually, a complete break
AVERAGE NUMBER OF HOURS’
SLEEP PER NIGHT NEEDED TO is working with your body, rather from training for as long as you
PREVENT EXCESSIVE FATIGUE than against it. Always refer back to need to recover will be sufficient.
HOW TO AVOID OVERTRAINING << 085
INFO DASHBOARD
THE OVERTRAINING CURVE GAIN PEAK
This graph shows in very simple OVERTRAINING
terms the trajectory of overtraining.
LOSS
086 >> P L A N YOUR TRAINING
PLANNING YOUR
TRAINING
The main objective of any training program, for beginners and
elite athletes alike, is to reach peak performance at a specific
time. To achieve a target you need to plan a structured training
200
program that consists of several phases: a base phase, a specific NUMBER OF MUSCLES
phase, then an optional performance phase. THAT YOUR BODY USES
EVERY TIME YOU
TAKE A STEP
Before you start you need to Without a solid foundation to The second training phase
know where you are currently and your training, not only can you not focuses on developing the strength
from that, what you want to progress on to greater challenges, and endurance needed for a specific
achieve. First, complete a fitness but you are likely to injure yourself, event. This can be done through
test or time trial (see pp.38–41). which can set you back physically continued use of cross-training
Now use the results to set yourself and psychologically. The purpose days (see pp.82–83), but more
a realistic, achievable SMART goal of a base phase is to build running important is your choice of running
(see pp.44–45): this might be a fitness, increase your running sessions. Long runs, tempo runs,
single race or event, a personal economy, and generally get your and intervals (see pp.80–81) are
target to cover a certain distance body used to the sport. All of the all great ways of building your
within a certain time, or a whole race programs in this book include running strength. But you should
year’s events. a base phase. However, if you are always consider the type of terrain
Use your SMART goals, together aiming to cover distances of 6.2 you will be running on when you
with the sample programs given on miles (10 km) or more, you need to compete in a race and tailor the
the following pages (see pp.94– complete the foundation program training accordingly so that you
103), to plan your training. Pick the (see pp.94–95) before starting a achieve the best results. For
program that best suits your race-specific program. example, if a course is particularly
objectives, and tailor it to your Your base training should feature hilly, include extra hill repeats in
own needs. Aim to build up your a variety of running sessions (base, your specific training phase to build
strength and endurance gradually. progression, Fartlek, and long runs, hill-running strength.
This is often best achieved by see pp.78–79). In addition, build in
beginning with shorter distances cross-training days (see pp.82–83)
such as 3.1 miles (5 km), and with yoga, swimming, and/or core
working through the different strength exercises, which increase
distances in progression (see aerobic fitness and your muscular
pp.94–103). strength. An effective base phase
not only helps your long-term
running performance but also
reduces your risk of injury.
PLANNING YOUR TRAINING << 087
INFO DASHBOARD
SINGLE OR MULTIPLE RACES MAXIMIZING YOUR RUNNING PERFORMANCE
If you are training for one race, following
this simple training principle will help INTENSITY VOLUME
you achieve your running goals. If you
are planning several races throughout
PERFORMANCE TRAINING
the year, you should apply the same
formula for each event, ensuring that
you build in sufficient recovery time.
Your training logs (see pp.92–93) will RACE-SPECIFIC TRAINING
also help you develop your goals and
manipulate your training program
throughout the year (see also the BASE TRAINING
sample training programs on pp.94–103).
BEGINNER
pp.38–41), then set your targets,
for example, a 3.1-mile (5k) race
Increase training volume, load, and
Making the decision to start running is great, but if you’ve frequency slowly
Use non-running activities as
never run before, or not for a long time, you need to approach
well as core and resistance
the sport in the right way. Start by exploring the biomechanics exercises to build fitness and
of running (see pp.30–35) to help you understand and assess develop strength and stability
your body and prepare it for the challenge ahead. Warm up at the beginning of each
session and cool down at the end
Before you begin training, it As a beginner you should take Potentially, you could be
is important to understand why time to develop your running ability ready to run a 3.1-mile (5k) race
you want to take up running. and general strength and fitness within eight weeks of beginning
Assess your current fitness level by undertaking a foundation your training (a six-week training
and running style (see pp.38–41), program (see pp.94–95). Taking program followed by two weeks’
and set clear, realistic goals (see time at the beginning to build up tapering, see pp.96–97). The 3.1
pp.44–45) based on the results. your overall body strength and mile distance is the shortest race
Finally, plan a structured training core stability will make you a better and the ideal length for a first event
program that will enable you runner in the long term. A good because it enables you to build
to achieve your goals. foundation program includes your running endurance gently.
running sessions as well as For your first race, choose a local
cross-training (see pp.82–83). The one (see Chapter 5 for tips on
non-running activities not only race preparation).
help your overall fitness, mobility, However, you don’t have to
strength, and balance, but also race to test your progress. You can
allow the running muscles time set goals that are based on your
to recover between runs. own personal development and
achievement, for example, covering
a route in a certain time, losing
weight, or simply setting (and
sticking to) a training schedule.
IF YOU ARE A BEGINNER << 089
INFO DASHBOARD
THE BUILDING BLOCKS TO
YOUR FIRST EVENT
A good training program should be
PROGRESSION RUNS
varied, whatever the level. Combine
different running sessions (see
FOAM ROLLERS
pp.78–81), with some non-running
COOL-DOWNS
RESISTANCE
LONG RUNS
STRETCHES
BASE RUNS
WARM-UPS
STRENGTH
actvities to aid recovery, as well as
SWIMMING
MOBILITY
FARTLEK
CYCLING
ROWING
days when you focus on core
YOGA
CORE
strength and resistance exercises.
All of the race-training programs
consist of a base phase and specific
phase, which includes activities that EXERCISE BEFORE AND AFTER
BASE PHASE NON-RUNNING
will help with particular goals. RUNS ACTIVITIES ProgramS TRAINING
When you have achieved your When planning your new goals, Pay attention to your physical
initial goals, you deserve to feel a don’t get carried away and set responses to the training program.
sense of accomplishment. You’re a yourself unrealistic training targets. Stop or slow down if you feel any
runner now! But don’t bask in your If, for example, you ran a personal pain or discomfort—pain is your
achievements for too long; you best in your first 3.1-mile race, it body’s way of saying it needs more
need to set some new SMART goals. does not mean you are nearly ready recovery time. See Chapter 6 for
Think about where you want to for a half-marathon. Longer runs information on common runners’
go next. For example, do you such as a half-marathon and beyond complaints and injuries and how
want to increase your distance require an extended period of best to treat them. By the same
or run faster—or possibly both? careful preparation (see token, if you feel you can do more,
Don’t forget that the more pp.100–101). You risk both injury don’t be afraid to step up your
challenging the goal, the longer it and disappointment if you try to training a little bit at a time—but by
takes to achieve. force yourself to do strenuous no more than 5 to 10 percent a
runs before your body is ready. week, even if you feel you could do
Follow the natural trajectory of more. If in doubt, err on the side of
your development by gradually caution (see pp.84–85).
increasing your training until you
are ready for your next challenge.
090 >> P L A N YOUR TRAINING
A
For each distance above
Q IS THERE A SPECIAL
PROGRAM FOR RUNNING
Q HOW DO I SET A RACE
PACE TARGET? LAWS OF TRAINING
A
FASTER? Start by setting a new
A
If you go out for the same type
Everybody wants to go SMART goal (see p.45). of run day after day, your fitness will
faster. Completing 3.1 miles Check your training log and look at improve as explained by the Law of
(5 km) in under 30 mins, 6.2 miles your pace in previous races, then Specificity: the body always adapts
(10 km) in under an hour, a half- work out how much you want to to the specific stress placed upon it.
marathon in under two hours, or a increase it—but be realistic. Use a The stimulus exerted on the running
marathon under four hours are pace calculator (see p.155) to work muscles results in a corresponding
typical targets. As with running out a target mile pace and/or increase in your running strength,
farther, follow a four- to eight-week finishing time for your next event. particularly if you are a first-time
foundation program (see pp.94–95), Aim to hit your new target pace runner. As you continue to run, both
during your specific-phase tempo your muscular strength and your
before starting distance-specific
runs to see how it feels. When you neuromuscular coordination improve,
training (see pp.98–103). The base
and you’ll feel gradually more
and specific training phases of each reach the performance training
comfortable (see p.106). When your
program are still essential, but stage at the end of your program,
body reaches its limits with the
including an extra performance run your tempos and short
training, performance will level out
training phase in the last weeks of intervals at the target pace (see
and begin to decline as the body is
your race-specific program will give pp.106–107). This will give you a
no longer stressed by the training.
you that extra speed (see below faster race pace on the day and
and pp.106–107). possibly a fast finish, too.
BUILDING BLOCKS
TO RACING FURTHER
RUNNING MAIN ACTIVITY
BUILDING BLOCKS
TO RACING FASTER
RUNNING MAIN ACTIVITY
KEEPING A
TRAINING LOG
How do you know where you’re going if you can’t see where
you’ve been? Keeping a log is the best way of using your
day-to-day training experience to improve your technique
and fitness, and of balancing your training with your life.
A
You’ll find that you quickly
A
Maintain your log alongside
forget what your running your training plan. Describe
was like at the beginning of a each session in detail, including
training program. Looking back everything from the distance
over a detailed log can jog your covered and injuries sustained
memory. The log helps you to what you ate before and after
identify which training sessions the session. Check your progress
were most effective. You can against the plan. The log will help
also monitor your health and you arrange your schedule to
mental well-being throughout a ensure that you are making the
training program, and seeing clear best possible use of your training
evidence of the progress you’ve time. It can also help you make
made can help you psychologically. decisions about which sessions to
If you look through the log just move or drop, and which areas
before a race you’ll see what you to work on: you might like to try
have achieved, which can really moving a session to before work or
boost your self-confidence. focus on a particular muscle group.
TARGET If you are training for a specific run, make a note of it. This
reminds you of your current aim, and if you return to the same
target later it’s useful to compare your rate of progress. You can
also include your SMART target (see p.45).
MENTAL AND PHYSICAL Describe how you are feeling, for example, whether you feel
WELL-BEING energized, or you are tired after a long day at work.
MORNING HEART RATE Your resting pulse (see p.40) gives an indication of your
(HR) physical state, and you are most likely to be rested in the
morning, after a night’s sleep. Also, if your morning pulse rate
is seven or more beats faster that your normal resting rate,
your body may not have recovered from your previous session,
or you may not be well, so you should rest rather than increase
your fatigue further by training.
CALORIES BURNED If you have a heart rate monitor you can measure this.
SHOES Which shoes did you wear and what is their cumulative mileage:
add the number of miles you ran today to your previous sessions.
It’s important to change your shoes every six months or around
every 300 miles (500 km) (see p.163). After a couple of months of
training you may feel fitter and stronger, but may not notice that
your shoes are not in the best condition.
SESSION DETAILS Make a note of extra details that can help you analyze your
performance. Describe where you ran (track or road) and what it
was like (wet, shady, cold, sunny), type of running session (base run,
intervals or hill repeats), what you ate before and after, and so on.
HEART RATE (HR) Record your starting HR, the length of time in each working heart
zone during the session (see p.39), your average heart rate (AvHR),
your maximum heart rate (MaxHR), and the finishing HR.
094 >> P L A N YOUR TRAINING
FOUNDATION
PROGRAM
If you are new to running or you want to
start training for a specific race, it is advisable
to complete a foundation program first. This
simple program should build up your fitness and
running capability. Over the weeks, you should
gradually increase your running distance, while
also working on your stability and strength
using core and resistance exercises. If you
begin a specific plan without first following
a foundation program, your body may not be
adequately prepared. As a result, you are less
likely to produce your optimum peformance and
more likely to suffer an injury.
KEY >>
D AY- B Y- D AY P R O G R A M TOTAL
DISTANCE
1 2 3 4 5 6 7
5K PROGRAM
Three to four running sessions per week will
adequately prepare you for a 5-km (3.1-mile)
race. The runs should be increased gradually, so
that you build up to your target distance, and
varied to ensure that you remain stimulated and
motivated. The inclusion of one cross-training
session per week will increase your aerobic
capacity and muscular fitness while also giving
your running joints a rest. It is also important to
give your body time to recover between training
sessions, so you should have two or three rest
days per week at the start. If you are training for
a specific race, it is advisable to reduce your
training for the last two weeks before, known as
tapering (see pp.146–47).
D AY- B Y- D AY P R O G R A M TOTAL
DISTANCE
1 2 3 4 5 6 7
3–4 60–70% 3–6 60–80% 0–2 50–60% 3–4 60–70% 0–2 50–60%
3–4 60–70% 8–9 85–95% 0–2 50–60% 3–4 60–70% 0–2 50–60%
3–4 60–70% 6–9 85–95% 0–2 50–60% 3–4 60–70% 0–2 50–60%
SPECIFIC WEEKS
3–4 60–70% 8–9 85–95% 0–2 50–60% 3–4 60–70% 0–2 50–60%
3–4 60–70% 8–9 85–95% 0–2 50–60% 3–4 60–70% 0–2 50–60%
4 MILES 2 MILES
440 yd on, 440 yd 13 MILES
7 REST (6.5 KM) 20–30 MINS REST (6.5 KM) (3.2 KM)
off (400 m) (21 KM)
3–4 60–70% 8–9 85–95% 0–2 50–60% 3–4 60–70% 0–2 50–60%
5 MILES
3 MILES 2 MILES RACE DAY + 3.1
8 REST (4.8 KM) REST (3.2 KM) REST 3.1 MILES REST MILES
(5 KM) (8.2 KM +
3–4 60–70% 0–2 50–60% 5 KM)
098 >> P L A N YOUR TRAINING
10K PROGRAM
To prepare for a 6.2-mile (10km) race, you risk of overtraining (see pp.84–85). Experienced
will need to do four to five running sessions 10k runners who want to run faster can benefit
from following a full foundation program before
per week, with two rest sessions to allow your
undertaking the 10k program. If you are an advanced
body time to recover. Adding at least one 10k runner, add 2–4 miles (3–6 km) to some of the
cross-training session every two weeks will sessions, depending on where you feel you need to
give your body a break from running, as well improve. Do not exceed 40 miles (64 km) per week
as work on your aerobic and muscular fitness. during weeks five and six because anything more
than this is unnecessary for this race distance.
A two-week taper period at the end of the
program will ensure that your body is prepared
for a race (see pp.146–47). KEY >>
SESSIONS (SEE PP.78–81) CROSS-TRAINING (SEE PP.82–83)
PICKING UP THE PACE RECOVERY RUN CYCLE/SWIM
If you have never run a 10k race before, it is advisable BASE RUN
INTENSITY (SEE PP.38–41)
to follow the first four to six weeks of the foundation PROGRESSION RUN
FARTLEK RPE
program on pp.94–95 to develop your running HEART RATE %
HILL REPEATS
fitness. You should then be sufficiently prepared to TEMPO RUN
progress to this specific 10k program and avoid the INTERVALS
10K PROGRAM << 099
SAMPLE 10K PROGRAM
This program has a two-week base phase, followed to one hour. This phase lasts until day two of week
by a four-week specific training phase. It includes leg- six, and finishes with three optional performance
strengthening run sessions allowing you to run for up training sessions before the two-week taper begins.
D AY- B Y- D AY P R O G R A M TOTAL
DISTANCE
1 2 3 4 5 6 7
MILES
(20.8 KM)
3–4 60–70% 4–6 70–80% 3–4 60–70% 3–6 60–80% 0–2 50–60%
18
4 REST (8 KM) 6 × 220 yd (200 m) 20–30 MINS REST
3 miles (4.8 km) (6.5 KM) MILES
hill reps tempo
(29 KM)
3–4 60–70% 8–9 85–95% 0–2 50–60% 8–9 85–95% 0–2 50–60%
2 MILES 3 MILES 16
0.5 miles on, 0.5 miles
7 REST REST (3.2 KM) REST
4 miles (6.5 km) (4.8 KM) MILES
off (0.8 km) tempo
(25.7 KM)
8–9 85–95% 3–4 60–70% 8–9 85–95% 0–2 50–60%
6 MILES
4 MILES 2 MILES RACE DAY + 6.2
8 REST (6.5 KM) REST (3.2 KM) REST 6.2 MILES REST MILES
(10 KM) (9.7 KM +
3–4 60–70% 0–2 50–60% 10 KM )
100 >> P L A N YOUR TRAINING
HALF-
MARATHON
PROGRAM
Developing strength and endurance is the
key to running a half-marathon. A half-marathon
can last from about one and a half hours for
advanced runners to three hours for beginners.
The main objective of a training program is to
develop your ability to run for long periods
of time without stopping.
A STABLE BASE
You will need to run five times per week to build up
the required endurance, and it is recommended that,
unless you are an experienced distance runner, you
follow the foundation program (see pp.94—95) for six
to eight weeks before you begin the half-marathon
program. If you don’t prepare your body with a
foundation program, you will struggle with the volume
of training and are more likely to suffer an injury.
There are two rest days each week to let your body
recover between training sessions. Cross-training is
not necessary, although swimming can be used to
promote recovery and increase mobility. You could add
some core or resistance exercises to work on strength
and stability (see pp.112–27). Experienced runners
could add up to 6 miles (10 km) to some of the
sessions. Do not exceed 55 miles (89 km) per week
during weeks five and six.
KEY >>
SESSIONS (SEE PP.78–81)
RECOVERY RUN TEMPO RUN
BASE RUN LONG RUN
FARTLEK INTENSITY (SEE PP.38–39)
PROGRESSION RUN RPE
HILL REPEATS HEART RATE %
INTERVALS
HALF-MAR ATHON PROGR AM << 101
SAMPLE HALF-MARATHON PROGRAM
This program has a one-week base phase followed by training sessions are included in the two-week taper:
a five-week specific training phase that includes hill day three of weeks seven and eight focuses on
repeats, tempo runs, and a long run. Performance technique and speed.
D AY- B Y- D AY P R O G R A M TOTAL
DISTANCE
1 2 3 4 5 6 7
18
1 REST (6.5 KM) (6.5 KM) (3.2 KM) REST (9.7KM) (3.2 KM) MILES
(29.1 KM)
3–4 60–70% 8–9 85–95% 3–4 60–70% 4–7 70–85% 0–2 50–60%
5 MILES (8 KM)
5 MILES 4 MILES 12 MILES 3 MILES 29
4 miles (6.5 km)
6 REST (8 KM) (6.5 KM) REST (19.3 KM) (4.8 KM) MILES
tempo
(46.6 KM)
3–4 60–70% 9–10 85–95% 3–4 60–70% 4–7 70–85% 0–2 50–60%
MARATHON
PROGRAM
Before starting to train for a marathon for the
first time, it is vital that you prepare properly.
If you don’t, you will struggle with the volume
and intensity of training, and you are almost
certain to damage or injure your body.
THE BIG RACE
The aim of this program is to develop your ability to
run for long periods of time. Prepare yourself by
completing a minimum eight-week foundation program
first. The volume of running will strengthen your
upper and lower body, so you do not need to do any
resistance training. However, additional core training
sessions twice a week and 15- to 20-minute cross-
training sessions on the bike or in the pool will aid
recovery. Rest is vital, so allow two rest days each
week to recuperate. In the last two weeks of your
program, decreasing your training volume, intensity,
and frequency (tapering) will ensure that you are in
the best shape for the race (see pp.146–47).
If you have run a marathon before, you can add up
to 4 miles (6.5 km) to some sessions; try not to exceed
more than 65 miles (100 km) per week in weeks five or
six to avoid overtraining and injury.
D AY- B Y- D AY P R O G R A M TOTAL
DISTANCE
1 2 3 4 5 6 7
5 MILES (8 KM)
TA P E R I N G W E E K S
STRENGTH AND
ENDURANCE
If you want to run farther or increase your speed, especially
over long distances, you must build up your running strength and
endurance. These exercise programs below will help you maintain
strong, powerful, even strides throughout a race.
All of the training programs on the previous pages include a base phase,
then a specific phase, which includes running sessions to develop your
strength endurance: long runs, hill repeats, tempo runs, and long interval
runs (see pp.80–81). Run your long runs at a comfortable, even pace aiming
for a heart rate of between 70 to 85 percent or RPE of six to nine (see
p.39), increasing your distance by 10 to 15 percent each week.
INFO DASHBOARD
SLOW- AND FAST-TWITCH Muscles with more slow-twitch fibers are
MUSCLES redder, relying on a steady energy supply
Muscle is made up of bundles of fibers of oxygenated blood so have more blood
(see p.12). There are two types of fiber— vessels. Fast-twitch muscle fibers use
slow-twitch and fast-twitch. The overall oxygen to make ATP—a substance that
ratio of fast- to slow-twitch fibers transports energy within cells—to fuel
determines muscle function and which them, and are better for generating short
sports an athlete is likely to excel at. bursts of strength or speed.
USE OXYGEN FOR ENERGY USE ATP AND GLYCOGEN FOR ENERGY
INCREASING
YOUR SPEED
If you want to run faster, you need to train fast.
Speed work is an essential part of any running
training program if you want to break your all-
important personal best.
levels off
pp.30–31) and ensure that all of your limbs are
working through the correct running technique
Performance
continues to
and to their maximum capacity.
improve
Decrease in performance REST DAYS ARE IMPORTANT
When body is no longer stressed You can’t run every day, especially for long
by training, performance
reduces distances, and you shouldn’t attempt more than
one or two speed sessions a week. The body takes
time to adapt to the stresses of training and your
muscles need time to recover no matter how
KEY >> THE LAW OF TRAINING elite you are. All of the training programs in
THE REVERSE LAW OF TRAINING the book (see pp.96–103) include at least two
rest days a week.
NUMBER OF TRAINING SESSIONS OF SAME STIMULUS
INCREASING YOUR SPEED << 107
POST-RACE
PROGRAMS KEY >>
Completing a race is a great feeling, but don’t rush back RECOVERY SESSIONS
REST
into training—instead, follow the appropriate recovery WALK
program. Additionally, it is a good idea to go for a walk MOBILITY WORK
STRETCHING
the day after a race—it will ease your stiff joints and tight
CROSS-TRAINING (SEE PP.82–83)
muscles tremendously. Mobility and stretching sessions
YOGA
(see pp.58–59) promote recovery and help return your CYCLE/SWIM
muscles to their full range of motion and elastic length. INTENSITY (SEE PP.38–41)
Low-level full-body activities such as yoga and swimming RPE
HEART RATE %
increase total recovery, as does cycling.
D AY- B Y- D AY P R O G R A M
1 2 3 4 5 6 7
WEEK
D AY- B Y- D AY P R O G R A M
1 2 3 4 5 6 7
CYCLE RESUME
30 MINS MOBILITY
2 STRETCHING REST USUAL
WORK
TRAINING
0–2 50–60%
P O S T- R AC E P R O GR A M S << 109
SAMPLE HALF-MARATHON RECOVERY PROGRAM
Once you have progressed to longer races such as the importance. This program introduces yoga, which
half-marathon, your recovery takes on even more consists of demanding but low-impact exercises.
D AY- B Y- D AY P R O G R A M
1 2 3 4 5 6 7
SWIM
MOBILITY 50 MINS
2 REST YOGA STRETCHING YOGA REST
WORK
0–2 50–60%
CYCLE RESUME
60 MINS MOBILITY
3 USUAL
WORK
TRAINING
0–2 50–60%
D AY- B Y- D AY P R O G R A M
1 2 3 4 5 6 7
SWIM
2 YOGA REST YOGA STRETCHING 50 MINS REST YOGA
WEEKS
0–2 50–60%
CYCLE CYCLE
MOBILITY 60 MINS MOBILITY 60 MINS
3 STRETCHING REST YOGA
WORK WORK
SWIM RESUME
MOBILITY 50 MINS MOBILITY
4 REST YOGA REST USUAL
WORK WORK
TRAINING
0–2 50–60%
BUILD YOUR
STRENGTH
AS YOUR RUNNING BECOMES MORE ADVANCED, YOUR STRENGTH IS INCREASINGLY
IMPORTANT FOR GETTING THE BEST OUT OF YOUR TRAINING AND YOUR
PERFORMANCE. THIS CHAPTER CONTAINS A SELECTION OF CORE STRENGTH AND
RESISTANCE TRAINING EXERCISES TAILORED TO RUNNERS—USE THESE TO DEVELOP
YOUR STRENGTH AND TAKE YOUR RUNNING TO THE NEXT LEVEL.
112 >> B U I L D YOUR STRENGTH
KEY >>
Q WHAT IS
THE CORE? Q WHY TRAIN
MY CORE?
BEGINNERS’ PROGRAM
This introductory program is AIM OF PROGRAM DEVELOP BASIC MUSCULAR STRENGTH AND POWER
suitable for runners with
less than 2 months of DURATION OF PROGRAM 2–3 TIMES PER WEEK FOR 2–4 WEEKS
resistance or core training EXERCISE SETS REPS REST
experience. It is made up of
1 BREATHING DRILL (P.127) 1 20–30 BREATHS NONE
exercises of low to medium
intensity, and is intended to 2 LOWER BODY ROLL (P.114) 2–3 3 EACH SIDE 30–60 SECS
build a foundation of core
3 DEAD BUG (P.115) 2–3 20 ALTERNATING SIDES 30–60 SECS
strength on which to base
more advanced exercises, 4 GLUTE BRIDGE (P.116) 2–3 12–15 30–60 SECS
and to create a strong base
5 BREATHING DRILL (P.127) 1 20–30 BREATHS NONE
to aid running performance.
INTERMEDIATE PROGRAM
The intermediate program is AIM OF PROGRAM DEVELOP STATIC STABILITY AND DYNAMIC CORE STABILITY
targeted at runners with
2–12 months of resistance DURATION OF PROGRAM 2–3 TIMES PER WEEK FOR 4–6 WEEKS
or core training experience. EXERCISE SETS REPS REST
The featured exercises are
1 HALF KNEELING CHOP (P.124) 1 12–15 EACH SIDE 30–60 SECS
mostly of medium intensity
and will help build your 2 SINGLE LEG GLUTE BRIDGE (P.117) 2–3 12–15 EACH SIDE 30–60 SECS
core stability to a greater
3 BIRD DOG (P.115) 2–3 20 ALTERNATING SIDES 30–45 SECS
level. It is suitable for
runners competing in 4 REVERSE BACK EXTENSION (P.121) 2–3 12–15 30–45 SECS
medium-distance events.
ADVANCED PROGRAM
You should undertake AIM OF DEVELOP STRENGTH, POWER, AND DYNAMIC
this program if you PROGRAM CORE STABILITY
are an experienced runner
DURATION OF PROGRAM 2–3 TIMES PER WEEK FOR 4–6 WEEKS
with more than 1 year of
resistance or core training EXERCISE SETS REPS REST
experience, and can complete
1 MEDICINE BALL SLAM (P.123) 3–5 5–7 90 SECS
similar exercises with good
form (correct movement and 2 BARBELL GLUTE BRIDGE (P.117) 3 6–10 60–90 SECS
body position). It is intended 3 STANDING CHOP (P.124) 2–3 10–12 60 SECS
to give you a high level
of core stability suitable 4 STICK CRUNCH (PP.126–27) 2 10–12 45–60 SECS
for running races of longer 5 SPRINTER CRUNCH (P.118) 2 12–20 ALTERNATING SIDES 45–60 SECS
distances.
114 >> B U I L D YOUR STRENGTH
stronger core muscles will help make your breathing more effective
when you run.
1
Stretch your
Lie flat on your back with your feet together.
back slightly
Align your shoulders, hips, and knees. Stretch
your hands up over your head.
2
Bend your right leg up toward your chest until the knee
is level with your hips. Reach your leg across your body,
rotating your hips in the direction of the roll. Let your
upper body follow your hips until you roll over.
3
To continue the roll, extend your left leg upward and
diagonally across the back of your body. Let your upper body
remain on the floor until your lower body pulls it over. Rest,
then roll in the opposite direction.
CORE TRAINING << 115
1 2
Kneel on all fours, with your knees directly below your Raise your left arm straight in front of you, palm-down.
hips and your hands below your shoulders. Keep your spine Stretch out your right leg and raise it behind you until it
in a neutral position and align your head with your back. is parallel to the floor, using your core to keep your body
Engage your core. stable. Hold briefly, then return your arm and leg to the
floor and repeat on the other side.
1
Lie flat on your back with your legs extended and
your feet hip-width apart. Stretch your arms out
above your head. Tighten your abdominals so that
your lower back pushes down into the floor. Engage
Keep your your core
leg straight Keep your
arm straight
2
Raise your left arm and your right leg,
keeping both arm and leg straight, until they
are at 90 degrees to the floor. Lower both at
the same time and repeat on the other side.
116 >> B U I L D YOUR STRENGTH
1
Lie flat on your back with your
knees bent up at a 90-degree
angle and your feet flat on
the floor, hip-width apart.
Place your arms at your
sides, with your hands
palms-down.
Align your shoulders
with your hips
2
Engage your core. Slowly lift
your buttocks off the floor
until your body is in a
straight line from your
knees to your shoulders. Maintain a straight line from
your knees to your shoulders
Hold briefly, then slowly
reverse the movement
to return to the
start position.
Avoid arching
your spine
CORE TRAINING << 117
1 2
Lie flat on your back with your feet hip-width apart and your Lift your buttocks off the floor until your hips are fully
knees at a 90-degree angle. Place your hands palms-down extended and your body is in a straight line from your right
by your sides and raise your left knee toward your chest knee to your shoulders. Hold briefly, then slowly reverse to
until your thighs are at a 90-degree angle to each other. the start position and repeat on the other side.
foam pad or towel under the bar for comfort. • Quadratus lumborum
• Multifidus
• Erector spinae
• Rectus abdominis
• Transverse abdominis
A pad under the bar Hold the bar in place
may reduce discomfort with your hands
1 2
Lie on your back with your feet hip-width apart and your Engage your core and slowly lift your hips off the floor
knees bent at a 90-degree angle. Roll the barbell so that it is until your body is in a straight line from your knees to
directly over your hips and grasp it with your hands, using an your shoulders, holding the bar in place with your hands.
overhand grip. Hold briefly, then reverse the movement to return to the
start position.
118 >> B U I L D YOUR STRENGTH
1
Lie flat on your back on the floor with your legs extended
and your arms by your sides. Turn your palms in toward your
body. Tighten your abdomen and engage your core.
2
Crunch up and lift your shoulders off the ground. Bring your left
knee up toward your chest. Bend your right arm and bring your
elbow up, reaching across to touch your left knee with your right
elbow. Hold briefly, then uncrunch and repeat on the other side.
CORE TRAINING << 119
Make sure not to “flop” back as you lower your upper body.
Maintain tight
Support your lower
core control
back on the ball
1 2
Sit on a stability ball. Walk your feet forward until you are Lift your shoulders off the ball and crunch your abs toward
horizontal, with your knees at a 90-degree angle. Bend your your hips, pushing your lower back into the ball. Hold briefly,
elbows and place your hands at the sides of your head. then lower your upper body back to the start position.
Place your
feet flat on
the ground
1 2
Hold a medicine ball in front of your chest, with your elbows bent. With your core engaged, lift your shoulders and crunch your
Sit on a stability ball and walk your feet forward until you are abs toward your hips, pushing your lower back into the ball.
balanced horizontally on the ball with your knees at 90 degrees. Hold briefly, then lower your upper body to the start position.
120 >> B U I L D YOUR STRENGTH
and hamstrings. When not in the gym, you can also perform it on
a table, with a partner holding your legs.
Flex at the hips
Support your thighs
on the leg pad
1
Position yourself face down on the GHD machine. Anchor your
feet in the foot supports and rest your thighs on the leg pad.
Bend your elbows and place your hands at the sides of your
head. Flex at your hips and lower your upper body toward the
floor until your hamstrings restrict further movement.
2
Using your core to control the movement, raise your upper
body parallel to the floor, in a straight line with your legs.
Hold briefly. Keeping your core engaged, return to the start
position, with your upper body at 90 degrees to the floor.
CORE TRAINING << 121
1 2
Hold onto the foot pad of the GHD machine Engage your core, flex your glutes, and raise
and rest your upper body on the leg pad. your legs until they are in line with your upper
Allow your legs to hang down from your body. Hold briefly. Maintain core control and
hips at around a 90-degree angle. lower your legs back to the start position.
1 2
Lie forward over the ball. Rest your toes and your Lift your left leg off the floor until it is in line with your
hands on the floor. Lengthen your legs and walk upper body, parallel to the floor but no higher. Hold briefly,
yourself forward over the ball until your hips are then lower your leg back to the start position, keeping your
on top of it. Engage your core. core engaged. Repeat with your right leg.
122 >> B U I L D YOUR STRENGTH
lightweight ball until you have perfected your technique. • Rectus abdominis
1
Hold a medicine ball. Lie back against a stability ball,
with your upper body supported by the ball. Bend your
knees at a 90-degree angle, with your feet flat on the Keep your
floor. Hold the medicine ball directly above your chest. arms straight
Keep your
core tight
2 3
Pivoting from your waist, rotate your arms, shoulders, Hold briefly, then rotate your upper body, shoulders, and
and upper body as far as you can to the left. Control the arms back to the start position, keeping your core engaged.
movement with your core. Keep your feet flat on the floor, Repeat the movement to your other side.
your hips aligned, and your arms straight.
CORE TRAINING << 123
Pivot from
your shoulders
Drive the
Align your ball down
shoulders
with your hips
Keep your
spine neutral
Keep your
core engaged
Bend your
knees as if
going into
a squat
1 2 3
Hold a medicine ball in both hands. In one movement, drive the ball Release the ball at the bottom
Stand with your feet hip-width down toward the floor in front of of the downward movement,
apart. Engage your core. Raise the you. Pivot at your shoulders. Drive bending your knees as if going
medicine ball above your head and the force from your core. into a squat position (see p.131).
rise up on your toes. Retrieve the ball and repeat.
124 >> B U I L D YOUR STRENGTH
1
With a a pulley cable machine
to your right, kneel in a split PROGRESSION
Hold your
kneeling position, with your arms straight STANDING CHOP
right knee bent at a 90-degree
Your body is less supported
angle and your left knee
in a standing position, so
resting on the floor. Reach
performing the chop while
up over your head with both
standing works your core
hands and grab the pulley
harder, improving your
handle with straight arms.
strength and stability.
Stand with your feet wider
Keep your than hip-width. Keep your
spine neutral
shoulders straight and
Engage your core
your hips fixed throughout
the movement.
Keep your
shoulders straight
2 3
Engage your core and pull the cable down and across Keeping the cable close to your body, straighten your arms and
your body in one fluid motion. As you lower your arms, push down to finish the movement. Hold briefly, then reverse the
bend your elbows to pull the cable in to your chest. move to the start position and repeat on the other side.
CORE TRAINING << 125
your spine still. If you find it too hard to begin with, try kneeling • Quadratus lumborum
• Obliques
on both legs rather than just one.
• Multifidus
1
With a pulley cable machine to your
left, kneel in a split kneeling PROGRESSION
position with your right knee bent Align your hips STANDING LIFT
at a 90-degree angle and your left and shoulders
Performing the lift in a
knee resting on the floor. Keep your
standing position works
back straight. Reach down and
your core harder, improving
grasp the pulley handle with both Engage strength and stability. It
hands. Keep your arms straight. your core
develops your leg muscles
too. Stand with your feet
wider than shoulder-width
apart, your back straight,
and your shoulders, hips,
Keep your knees, and ankles aligned.
foot flat on
the floor
2 3
Pull the cable up and into your chest with a fluid motion, Turn your shoulders and upper body away from the machine
bending your arms at your elbows. Keep the cable taut and and push up with your hands until your arms are extended.
close to your body. Hold, reverse, and repeat on the other side.
126 >> B U I L D YOUR STRENGTH
1
Straighten your arms Gently stretch your back
Lie flat on your back. Grasp
the stick with an overhand
grip, with your hands
slightly wider than
shoulder-width apart.
Engaging your core,
lift the stick.
Keep your
arms straight
2 3
Keeping your core tight and your feet together, Continue the crunch with a smooth, controlled
raise your knees toward your chest and crunch movement, pulling your knees in to your chest.
up with your upper body. Bring the stick over Bring the stick down and around the soles of your
your head to your knees and down your shins feet without touching them.
as you do so. Keep your arms straight.
Keep your core engaged
5
Continue the movement until your upper
body and head are on the floor, and the
stick is beneath your buttocks. Keep your
legs straight. Rest briefly, then reverse
the sequence to the start position.
Ensure your
back is straight
throughout
1
Lie flat on your back with your
legs raised so that your hips
and knees are bent at right
angles. Place your hands
4
palms-up by your sides.
Bring the stick back under your legs with a smooth Inhale through your nose and
movement controlled with your core. Straighten your count to two. Exhale through
knees and lean back with your torso as you do so. your mouth and count to four.
Make sure you keep your back straight. Let your abdomen expand
before your chest, using
your diaphragm to pull air in
Keep your
to your lungs.
legs straight
128 >> B U I L D YOUR STRENGTH
RESISTANCE
TRAINING KEY >>
GOOD FOUNDATION FOR MUSCUL AR
STRENGTH C AN BE DEVELOPED SETS
A predefined number
THROUGH RESISTANCE TRAINING. of repetitions separated
by a short period of
Although distance runners do not generally rest—for example, two
sets of five repetitions.
need a large amount of muscle bulk, it is still
important to have strong musculature and REPETITIONS
The number of times an
good overall power. Resistance training is an exercise should be repeated,
extremely effective way of achieving this, usually within a single
set—“reps” for short.
and is also good for your overall fitness.
REST
The suggested length of
recovery period between
Q WHAT IS RESISTANCE
TRAINING? Q WHAT
BENEFITS?
ARE ITS individual sets.
BEGINNERS’ PROGRAM
This program is aimed AIM OF PROGRAM DEVELOP BASIC MUSCULAR STRENGTH AND POWER
at runners with less than
2 months of resistance or DURATION OF PROGRAM 2–3 TIMES PER WEEK FOR 4–6 WEEKS
core training experience. EXERCISE SETS REPS REST
It is intended to provide an
1 HIP HINGE DRILL (P.135) 3 10–15 30–60 SECS
introduction to the basics
of resistance training, 2 SQUAT TECHNIQUE DRILL (P.131) 2 10–15 30–60 SECS
and to give you a solid
3 KETTLEBELL DEADLIFT (P.140) 3 12–15 30–45 SECS
foundation of strength
that can be built upon with 4 WALKING LUNGE WITH DUMBBELLS (P.132) 2–3 16–20 ALTERNATING SIDES 30–45 SECS
more advanced exercises
5 SUSPENDED ROW (STANDING) (P.141) 2–3 12–15 30–45 SECS
later in your training.
6 PRESS-UP, KNEES OR FEET (P.138–39) 2–3 12–15 30–45 SECS
INTERMEDIATE PROGRAM
The intermediate program is AIM OF PROGRAM BUILD FOUNDATIONAL MOVEMENT PATTERNS/ENDURANCE
designed for runners with
2–12 months of resistance DURATION OF PROGRAM 2–3 TIMES PER WEEK FOR 4–6 WEEKS
or core training experience. EXERCISE SETS REPS REST
It includes exercises of
1 KETTLEBELL SWING (P.140) 3 8–10 90 SECS
medium intensity that
will increase your strength 2 BARBELL DEADLIFT (P.134) 3 8–10 90 SECS
and familiarize you with the
3 SINGLE-LEG SQUAT (P.131) 2–3 10–12 EACH SIDE 60–90 SECS
correct movement patterns.
It can be incorporated into 4 SINGLE-ARM SUSPENDED ROW (P.141) 2–3 8–10 60–90 SECS
a training schedule for 5 PRESS-UP (BOSU BALL VARIATION) (P.139) 2–3 8–10 60–90 SECS
moderate-distance races.
6 CALF RAISE + DUMBBELL VARIANT (P.136) 2–3 10–15 30–45 SECS
ADVANCED PROGRAM
You should undertake AIM OF PROGRAM DEVELOP ADVANCED MUSCULAR STRENGTH AND POWER
this program if you are a
runner with more than DURATION OF PROGRAM 2–3 TIMES PER WEEK FOR 4–6 WEEKS
1 year of resistance or core EXERCISE SETS REPS REST
training experience. The
1 HANG POWER CLEAN (P.143) 3–5 3–5 120–180 SECS
exercises are generally
more demanding than the 2 BACK SQUAT (P.130) 3–4 6–8 120–180 SECS
intermediate program
3 SINGLE-LEG DEADLIFT(P.135) 2–3 6–10 90 SECS
and are designed to help
you build a high level of 4 SINGLE-ARM SUSPENDED ROW (ROTATION) (P.141) 2–3 6–10 90 SECS
muscular strength.
5 PRESS-UP (SINGLE-ARM VARIATION) (P.139) 2–3 6–10 90 SECS
performed inside a power rack for safety. Be sure to maintain • Erector spinae
Maintain a neutral
back position
1 2
Stand at arms-length in front of a power rack. Take a Tensing your abs and glutes, slowly start to descend.
balanced overhand grip (see p.143) on the bar in the rack. Ease your hips back and bend your knees. Keep your
Duck under it, step back, and stand upright, with your feet feet pointing slightly outward and ensure that your
directly under the bar. Rest it on the upper part of your back. knees follow the angle of your feet.
3
Continue bending at your WARNING!
knees, easing your hips back Feel the
until your thighs are parallel to stabilizers in Don’t round your back or lean
the floor. Your upper body should your back and
abs working to forward when performing the
now be at a 45-degree angle. Slowly
keep you solid squat; this places too much
reverse the movement to the
stress on the lower back and
start position, maintaining
tight control. can cause injury.
RESISTANCE TR AINING << 131
1
Stand with your feet hip-width apart and Engage especially if using weights.
your arms extended directly out in front your core
of you. Bending your right knee, raise
your right foot off the ground behind you.
Engage your core to stabilize your spine.
Engage
your core
1
Stand with your feet a little
wider than hip-width apart.
Grasp a broomstick with an
overhand grip and rest it
on your upper back.
Keep your
hips aligned
2
Maintain
Bend your left knee and bend
a neutral
forward from your hips until back
your upper body is at a position
45-degree angle. Bend your
right knee and lift your right
foot behind you. Reverse the
2
movement and repeat on the
Bend your knees and ease your
other side.
hips back until your thighs are
parallel to the floor. Hold briefly,
then reverse the movement.
Keep your foot
firmly on the floor
132 >> B U I L D YOUR STRENGTH
Face forward
with a level gaze
Engage your
stabilizer muscles to
keep your core tight
1 2
Stand with your feet Drop down until
hip-width apart and a both knees reach a
good posture. Hold a 90-degree angle, with
dumbbell in each hand, your front knee over
with your arms by your the foot and your back
sides. Take a step knee under your hips.
forward with your Hold briefly, then raise
left leg, bending at yourself, step forward
your hips, knees, and with your right foot, Maintain a
ankles. Hold your and repeat on the strong posture
throughout
upper body upright. other side.
Hold your
thigh
parallel to
the floor
RESISTANCE TR AINING << 133
Hold your arms
WALKING LUNGE
WITH DUMBBELLS Stabilize Keep your
This advanced lunge mobilizes your your torso by arms straight
tightening
thoracic spine and emphasizes the your core Keep your
muscles shoulders
mobility of your hips and lower back and
back. Adding a weight also works chest high
1 2
Stand with your Step forward with
the stabilizers in your shoulders. feet hip-width your right leg and
apart and a bend your knees at
good posture. a 90-degree angle.
Align your Step back into the
shoulders, hips, upright position
TARGET MUSCLES and knees and with your left leg
keep your spine and repeat on the
• Gluteals
neutral. Hold other side.
• Quadriceps the dumbbells
• Hamstrings overhead.
• Gastrocnemius
• Soleus
(MEDICINE BALL)
Step forward into a lunge with your
left leg and extend your arms.
2
thighs. It stretches your hip bent arms Rotate your upper body to
flexors and glutes. The rotation the right, holding the medicine
ball in front of you with
engages your upper body too. extended arms. Hold, then
reverse the rotation. Step
back into the upright position
Rotate your
with your right leg and repeat
shoulders and
TARGET MUSCLES upper body on the other side.
• Gluteals
• Quadriceps Raise your
back heel
• Hamstrings off the floor
• Gastrocnemius
• Soleus
• Obliques
134 >> B U I L D YOUR STRENGTH
1
Stand with your feet a little wider
than hip-width apart. Following the WARNING!
hip hinge drill (see opposite), squat
Keep your back Correct lifting technique is essential
down so that your feet are under the
flat and tight in this movement. Never lift with
throughout bar and it rests against your shins.
Grip the bar with an overhand grip your spine flexed forward: not only
(see p.143). will the exercise be ineffective, but
Position your hands
you also risk spinal injury.
a little wider than
shoulder-width apart
Keep your
head up
Brace your
shoulders back
2 3
Begin lifting the bar with a long, strong leg push, Continue the lift until you stand up straight with your
extending your knees and hips. Your knees should knees locked, then start to lower the bar back to the start
be bent as you lift the bar past them. position under tight control. Do not drop the bar.
RESISTANCE TR AINING << 135
1 2
Stand with your feet hip-width apart Bend from your waist and push your
and position your right foot about half hips backward to lower the dumbbells
Make sure
a step in front of your left foot. Hold toward your right foot. Bend your right
the stick
a dumbbell in each hand, using an leg and lift your leg leg behind you maintains
overhand grip (see p.143). for balance. contact with
your head
1
Stand with your feet hip-width
apart. Hold the broomstick with
Maintain the angle one hand behind your lower
of your knee back and the other behind your
Keep your neck. Bend your legs, push your
arms straight hips backward and your chest
3
Lower the dumbbells down your shin as far as forward. Hold, then reverse the
you can. Hold the position, then push your movement to the start position.
hips forward to bring your upper body back to
the start position and lower your leg. Repeat
on the other side.
136 >> B U I L D YOUR STRENGTH
Engage your
TARGET MUSCLES Relax your arms
core muscles
• Gastrocnemius
• Soleus
• Achilles tendon
1 2
Engage your core.
09/ CALF RAISE Stand with your
feet hip-width apart Raise your heels up
WITH DUMBBELLS
and flat on the floor. until you are standing
Hold a dumbbell in on the balls of your
each hand. Let your feet, with your
A progression of the basic Calf arms hang straight ankles extended.
Raise (see above), performing the by your sides. Lower your heels
to return to the
exercise with dumbbells works start position.
your calf muscles harder. You
Pull your
can also perform variations with shoulders back
a barbell or other free weights Keep your
arms straight
for increased resistance.
TARGET MUSCLES
• Gastrocnemius
• Soleus
• Achilles tendon
Extend your
ankles
RESISTANCE TR AINING << 137
10/ ECCENTRIC
1 2
Stand with your feet Raise your left foot
hip-width apart and off the ground and
CALF RAISE
raise both your heels bring the heel down,
up until you are focusing on the
standing on the lowering phase of the
Another progression of the basic balls of your feet movement. Shift your
Calf Raise (see left), this move with your ankles fully weight back to both
extended. Shift feet. Raise your right
works on the lowering movement your weight onto foot off the ground
to improve eccentric strength. your right foot. and bring the heel
down. Return to the
It is effective for the prevention start position.
of calf muscle strains and
Engage your
Achilles tendon injuries. core
TARGET MUSCLES
Keep your
• Gastrocnemius legs straight
• Soleus
• Achilles tendon Lower
your heel
Extend
your ankles
1 2
Sit on a bench with both feet on the Stretch the toe of your right foot
ground. Cross your right leg over up against the resistance band,
your left leg. Pass a resistance pushing down with your heel. Hold,
band under the toe of your then relax your
left foot and over the toe toe. Repeat on
of your right foot. the other side.
Feel the
pull in the
back of
your leg
Flex your toe
1
Lie face-down on the floor, tuck your toes under, position
your hands under and a little wider than your shoulders,
and raise your body up off the floor, with your arms
straight and your fingers extended. Keep your
legs, upper body, and head in a straight
line throughout.
2
Lower your body slowly and under control until your upper Push up from
body almost touches the floor. Hold the position briefly, your elbows Keep the angle
then push your upper body up from your elbows until your of your neck
arms are straight and you are back in the start position. constant
Support your
weight on
your knees
1
If you find the Push-Up (Feet; see opposite) too hard at
first, support your body weight on your knees, with your
arms straight and hands a little wider than your shoulders.
Place your hands
on the Bosu
Push up from
your elbows
1
The Bosu adds instability to the basic Push-Up (Feet; see
opposite), engaging the stabilizers of your core. Support
your body weight on your toes. Position your hands under
2
and just a little wider than your shoulders on a Bosu
Lower your body slowly and under control until your upper balance trainer. Bend your elbows, lowering your body
body almost touches the floor. Hold briefly, then push up almost to the ground, and push up again as before.
until you are back in the start position.
1 1
The Single Leg Push-Up is a challenging variation The Single Arm Push-Up is the most challenging
on the basic Push-Up (Feet; see opposite), with variation on the basic Push-Up (Feet; see opposite),
core stabilizing benefits. Support your body working the core by resisting rotation. Place your
weight on your hands and toes, but raise one leg feet wider than shoulder-width and raise one arm
off the ground. Bend your elbows, lowering your off the ground. Bend your elbow, lowering your
body almost to the ground, and push up again. body almost to the floor, and push up again.
140 >> B U I L D YOUR STRENGTH
from your hips to avoid straining your lower back. • Erector spinae
Pull your
shoulders back
1 2
Stand with your feet Following the hip hinge drill
shoulder-width apart (see p.135), lift from your legs
and the kettlebell and hips. Lift the kettlebell off
between your feet. the floor and straighten to a
Bend at your hips and standing position. Hold, then
knees, keeping your lower the kettlebell again under
spine straight, and tight control.
grip the kettlebell
with both hands.
1 2
Stand with your feet Drive forward
TARGET MUSCLES a little wider than with your hips to
hip-width apart. Lift stand up straight,
• Gluteals the kettlebell using a so that the kettlebell
deadlift (see above), swings forward
• Quadriceps
and allow it to hang and upward. As it
• Hamstrings loosely. Bend your swings back, drop
• Erector spinae knees and drop your your hips, lean
buttocks backward, your upper body
leaning your upper forward, and
body forward from lower it.
the hips.
RESISTANCE TR AINING << 141
19/ SUSPENDED
ROW (STANDING)
This is an excellent exercise for
increasing upper back strength,
helping enhance running Start with your
arms extended
posture and breathing control.
Walk your feet forward to Keep your
head, body, and
increase difficulty. Engage legs straight
your core
1 2
Suspend the straps Flex your elbows and
TARGET MUSCLES of a pulley cable at pull yourself up. Keep
chest height. Stand with your body straight and
• Trapezius
your feet hip-width apart. your shoulders back.
• Latissimus dorsi Grasp the pulley handles and Extend your arms and
• Biceps brachii lean back so that your arms lower yourself back
are fully extended. Keep your down to the start
• Obliques head, body, and legs straight. position.
• Transverse abdominis
Keep your weight
on your heels
1 2
Start as in Extend your right
the Suspended arm and lean back,
TARGET MUSCLES Row (Standing; keeping your body
• Trapezius see above), but straight. Extend your
grasp the pulley left arm out to the side
• Latissimus dorsi handle with only and open up your chest.
• Biceps brachii your right hand. Return to the start
Flex your elbow position and repeat
• Obliques
and pull yourself up. on the other side.
• Transverse abdominis
142 >> B U I L D YOUR STRENGTH
1
Squat with your feet hip-width apart and take a
shoulder-width overhand grip on the bar. Your
hips should be higher than your knees, and
your shoulders in front of the bar. Lift the bar
above your knees and hold it with straight
arms, resting gently on your thighs. This is
the starting “hang” position for the exercise.
Shrug your
shoulders up high
Rotate your
arms around
the bar
Keep the
bar close
to your body
2 3
Keeping your arms Continue the pull
straight at first, drive on the bar, giving
your hips toward the it as much upward
bar and explosively momentum as
straighten your possible. As the
legs to give the bar weight rises, start
upward momentum. Fully extend your to dip your body
body, rising up below the bar.
onto your toes
4
a semi-squat
As the bar reaches shoulder GRIPS
height, punch your elbows
through and catch the bar on the When lifting weights, several
top of your shoulders. Extend different grips are commonly
your legs and stand up straight. used, changing the muscle
emphasis of the exercise.
NEUTRAL GRIP
Spread your feet Stand with your hands
slightly to the side by your sides and your
palms turned in. Grip the
bar with your thumbs up.
5
OVERHAND GRIP
To return to the start position, rotate Stand with your hands
your wrists and elbows around by your sides and your
the bar. Lower it slowly and under palms facing backward.
control to rest on your thighs and Keep your back flat Grip the bar from above
then the floor. and tight throughout and lift.
WARNING!
This is an advanced exercise that
places high loads on your lower
back, so you should always warm
up before attempting it. Maintain
good technique and work within
your capabilities. Do not pull
with your arms first—your hips
and legs should do the work.
THE
RACE
IF YOU’RE AIMING TO RUN COMPETITIVELY, YOU’LL NEED TO PULL OUT ALL THE
STOPS ON THE BIG DAY—THIS CHAPTER SHOWS YOU HOW. FROM MAKING SURE
THAT YOU’RE AT YOUR MENTAL AND PHYSICAL PEAK, TO GIVING YOURSELF THE
BEST CHANCE BY FUELING YOUR BODY CORRECTLY, YOUR TRAINING WILL PAY
OFF ONLY WITH A WELL-PLANNED RACE STRATEGY.
146 >> T H E RACE
Q WHY DO I NEED TO
TAPER?
up glycogen stores as well as to
repair themselves, so you are
frequency of your training by up to
20 percent to help your recovery
less likely to get last-minute time. There are other ways to taper
A counterintuitive—many
Tapering can feel a little
injuries. You can reverse the taper too—you could reduce the number
runners worry that they will lose after the race to build up your of training sessions you do; the
fitness and decrease their race training again. intensity of your workouts; the
speed if they don’t train hard. amount of training performed in a
In fact, you could stop training
completely two weeks before a Q PROGRAM?
HOW CAN I TAPER MY session; or the length of time that
you train. As you become more
experienced, you will find discover
A method is to reduce your
race without adversely affecting A tried-and-tested tapering
your performance. Reducing your your own optimum taper technique.
training in the buildup to the training volume gradually by about
event allows your body and mind
time to recover from your training
60 percent or more, over a period of
up to three weeks (see opposite). Q SHOULD I EAT LESS WHEN
I’M TAPERING?
program, ensuring that you feel You should keep the intensity of
A volume decreases, you should
No, even though your training
fresh for the race. Tapering also your training high in these sessions
gives your muscles time to build to stay sharp, but reduce the continue with your normal diet (see
pp.50–53). The calories that you
BOOSTING YOUR BLOOD would usually burn in training will
be stored as extra glycogen and the
Tapering leads to an increase in the
nutrients will be used by the body
number of new red blood cells and an
increase in the volume of the existing to build up other systems, such as
cells. The hemoglobin in red blood cells the blood cell volume (see box, left).
carries oxygen around the body so an Effective tapering almost doubles
increase in the number and volume of your glycogen stores, thereby
cells raises your aerobic capacity. White providing you with enough fuel for
blood cell count is also increased, which
your run. If you will be running for
helps reduce inflammation and boosts
immunity, therefore decreasing the longer than 90 minutes, you need
chance of any unwanted injury or illness BOOSTING THE SIZE AND NUMBER OF RED to saturate your muscles with
BLOOD CELLS HELPS YOUR AEROBIC
leading up to the big race. CAPACITY ON THE DAY carbohydrates just before the race
(see carb-loading, p.53).
INFO DASHBOARD
TAPERING
The amount of tapering you should
introduce into your training depends
on the distance of your race—the
farther the race, the greater the
reduction in training.
100%
90%
80%
AMOUNT OF TRAINING
70%
60%
50%
40%
30%
20%
10%
0%
3rd week 2nd week Week
before before leading up
race race to the race
KEY >>
MIND ZONE
running kit and race documents
Plan your race strategy,
nutrition, and hydration
Your psychological approach to a race is just as important Confirm your travel arrangements
and the race start time. If the
as meticulously following your training schedule and nutrition race is over two hours from
program. Pre-race anxiety is very common, but channeling it home, stay nearby overnight
positively into your performance can help focus your mind and Try to relax and have a good
night’s sleep before the race
enable your body to reach its optimum performance.
The key to a good race is a Setting yourself race goals will Don’t be tempted to change
positive mental attitude, according help focus your mind on the task anything before your race. Keep
to most sports psychologists. If you ahead and guide your performance your training consistent, plan
enter a race alongside someone of during the race. If you are a your tapering program (see
a similar level, who has followed beginner, just finishing the race pp.146–47), and stick to your
the same training, nutrition, and could be your primary goal, but you regular diet (see pp.50–53) and
recovery schedule, the runner who still need to work out how you will sleep patterns. Avoid testing out
has also prepared mentally will achieve that. Set your goals by new running clothing or footwear—
perform better. You should start focusing on elements that you can a marathon is no time to break in
every race feeling confident that control, such as your pace. Setting a new sneakers. Any changes to your
you will achieve your goals. target finish time is a great way to normal routine could potentially
motivate yourself and will also help undo all your hard work in training,
you work out your race strategy or at least have an adverse effect
(see pp.154–55). Remember that on your performance.
during the race your performance
can also be affected by factors such
as the weather, which are beyond
your control. If you acknowledge
that fact and you are well prepared,
then these elements won’t throw
you off course.
GET INTO THE MIND ZONE << 149
INFO DASHBOARD
STAGE 1
WHILE YOU SLEEP
4–5%
STAGE 5
20–25%
Your body needs at least
71⁄2 hours of uninterrupted Light sleep. Muscle activity slows
sleep a night, and ideally up Rapid eye movement. down. Occasional muscle twitching
100%
Brainwaves speed up and
to 9 hours in the tapering STAGE 2
dreaming occurs. Muscles
phase. The body goes
through several different
relax and heart rate
increases. Breathing is 45–55%
sleep stages. During stages rapid and shallow SLEEP CYCLE Breathing pattern and heart
rate slow down. Slight
three and four it releases
decrease in body temperature
a hormone that repairs STAGE 4
muscle tissue and speeds
12–16% STAGE 3
recovery from injury.
Very deep sleep. Rhythmic 4–6%
breathing. Limited muscle activity. Deep sleep begins. Brain begins
Brain produces delta waves to generate slow delta waves
Familiarize yourself with the Rest and relaxation are key to Even the most experienced
course route and terrain so that you performance and a positive mental runners feel nervous before a race.
know what is coming throughout attitude. In particular, make sure that If you accept that this is part of
the race. This can really boost your you get enough sleep. In the two the competition experience, then
confidence, which is especially weeks leading up to the race, you you can feed off the anxiety to
helpful during the later stages of should aim for between 71/2 and 9 boost your performance—learn to
the race when physical and mental hours sleep per night. Not only does recognize the feeling of adrenaline,
fatigue set in. Try identifying some this help your mental approach, but and channel it toward the finish
key landmarks along the route that the body also repairs itself while you line. You can also try repeating
you can use to count yourself sleep (see above). a mantra to yourself, or doing
toward the finish line. breathing exercises before the race.
For races of up to 6.2 miles (10 k), If you are in control of your
walk or cycle the whole course a nerves, you are less likely to let
few days beforehand. For longer uncontrollables throw you off your
distances, such as a half-marathon plan, or to be wound up if they do.
or marathon, it’s best to cover Above all, knowing that you have
just the last 6.2 miles (10 k). Never trained well, fueled efficiently, and
walk or drive the entire marathon planned your race strategically
course—the realization of just should give you confidence that you
how long it is can have a negative can reach your goals. Be positive—
effect on your mental preparation. you have completed your training
If you don’t live near enough to and are ready for the big race.
the race course to be able to
walk all or part of it, study a
map or research online.
150 >> T H E RACE
TRAINED ATHLETES
FUEL YOUR STORE UP TO
PERFORMANCE 23 OZ (720 G)
Fueling your body is one of the most important parts of your OF CARBS
race preparation. What you eat, how much you eat, and when IN THEIR
you eat can make a big difference to your performance on the
day. Experiment with what suits you during your training.
MUSCLES.
NON-
Q WHY SHOULD I EAT
BEFORE A RACE?
1. FUELING YOUR MUSCLES
Eating enough carbohydrates in
ATHLETES
A to function and it gets this ONLY STORE
Your body needs energy the days before a race builds up
stores of glycogen in the muscles.
from carbohydrates (see p.53). Eating easily digested food hours 10 OZ (280 G)
When you run, you are pushing before a race adds to this. If you
your body to its limit and burning don’t eat enough, your blood sugar
energy quickly. Eating before a levels will fall too early and your
race has two important functions: body will start to convert its stored
glycogen in order to meet energy
ENERGY GELS demands. This can lead to extreme
fatigue, known as “hitting the wall.”
During running, your body’s primary If you don’t replenish supplies, you
fuel source is carbohydrate, stored in
might not be able to finish the race.
the muscles as glycogen (see p.51).
However, you can only store
2. FUELING YOUR BRAIN
a limited amount, so on longer races Low glycogen levels can also
you may need to replenish—energy adversely affect your brain.
gels are designed to do just this. You will start to feel weak, dizzy,
However, while they can help and unable to focus on running—
refuel you, they are not a direct known by runners as “brain drain.”
replacement for glycogen stored in
Q WHAT
your muscles, as this has already FOODS SHOULD
been digested—when you consume a
I BE EATING?
gel, most of the glucose will go
D AY B E F O R E
high-carb
18
TO EAT? meals every 2–3
2-4
(500–1,000
stomach is digested very calories) 2–4
slowly, and your body hours before
HOURS you run.
won’t benefit from
the nutrients.
Eat a high-carb
snack (bagel
PRE-RACE
1
or energy
bar) an hour
before running.
HOUR
Have a sport
drink or gel 5–15
5-15
minutes prior
to running.
MINUTES
152 >> T H E RACE
INFO DASHBOARD
RACE HYDRATION is best to drink it in small sips, slow to a walk for a few steps,
Runners’ hydration needs vary, so use this chart below as a and don’t consume more than the recommended amounts
guide. It is best to drink water before a race, but sports drinks to avoid excess fluid causing discomfort in your stomach, or
can be better during and after a race as they also replace hyponatremia (see box above). Don’t forget that it is equally
glucose and body salts. If you pick up a drink while running, it important to replace lost fluid at the end of the race.
17fl oz
(500ml)
7–8½fl oz Slow pace
4–8fl oz
Fast pace
4–8fl oz
1¾ pints
2 hours (200–250ml)
(120–240ml) (120–240ml) (1 liter)
before per 2¼lb (1kg)
15 minutes every 35–45 every 15–20
before of weight lost
minutes minutes
8½fl oz
(250ml)
1 hour
before
You need to be properly hydrated Feeling thirsty is the brain’s When restoring your hydration
before you run. Runners who have way of telling you that you are levels after a race, it is important
sufficient fluid intake before a race already dehydrated and must drink to replace the body’s electrolytes
will have lower heart rates and body immediately. So if you wait until you (salts and glucose) too, because
temperatures than those who are feel thirsty, it will be too late. Fluid they regulate your hydration levels.
not adequately hydrated. Drinking needs vary from runner to runner, Sports drinks (see p.54) can help
water around 2 hours before your and are also determined by weather with this: isotonic drinks contain the
race will generally ensure you conditions and the amount you same levels of salts and glucose as
are properly hydrated—see chart, sweat, but it is vital to drink enough your body while hypertonic drinks
opposite. If you do not feel the need on runs over 6 miles (10 km), or if it have a higher concentration, so they
to urinate within an hour of this, is very hot. Both water and sports should not be drunk during a run but
then you can top up with additional drinks (hypotonic or isotonic) can are ideal for drinking afterward. If
liquid. About 15 minutes before be drunk while running. Sports you are drinking water, then try to
the start, try to consume some (or energy) gels are a good way of eat some easily digestible source of
more water to boost levels. maintaining blood-sugar levels, but carbohydrate, such as a banana, or
need to be washed down with water. take a sports glucose tablet.
154 >> T H E RACE
RACE DAY
You’ve spent weeks training hard, eating well, and mentally
preparing for the big race. Now you need to make sure that
all your hard work is rewarded on the day. The best way to
ESTIMATED INCREASE IN THE
achieve this is to plan a sensible, achievable strategy and pace, SUCCESS RATE OF ATHLETIC
then follow it during the race. COMPETITORS WHO WEAR RED
Decide how to approach the race. Working out your pace, setting Getting off to a good start is
The three most common tactical a target, and then sticking to it important, but that doesn’t mean
strategies are: try to run against is a smart way to ensure that you it has to be a quick one. Do your
yourself, aiming to beat your achieve your planned race time warm-up program before you
previous best; set yourself a time because it will help you conserve get to the starting line so that your
target, then run against the clock; your energy. For example, running muscles and joints are ready for the
or run against runners of a similar too fast, too soon, can lead to a race (see pp.56–57). Then focus on
ability and try to beat them. If you buildup of lactic acid in the muscles starting at a steady pace from a
choose either of the first two and a sense of fatigue before you’ve good position. Aim to set off with
options, you are in complete control even had a chance to get into your runners slightly above your ability;
of your race strategy. The third stride. Use the formula opposite to this can be very motivating and will
option can be very motivating, but calculate your pace per mile/km over also help you keep up the necessary
it is also risky because it depends the race distance, then use your GPS race pace. If you start with slower
on the pace and performance of watch or stopwatch to measure it runners, you may get blocked in or
others, so you are not in control. during the race. When planning your held up during the race.
race pace, always take into account
the course terrain and set a realistic
pace—remember you will run slower
during uphill sections, but also faster
on the downhill sections. Some
larger races have official event
runners who run at a set pace, which
can help you stick to your plan.
TAC TIC S FOR THE R ACE DAY << 155
INFO DASHBOARD
10 DIS
1
CALCULATING YOUR Choose a route and measure it using a TA
RUNNING PACE 9 NC
map, GPS monitor, or milometer.
Knowing your current running pace is
E
2
the first step to making yourself a more Go for the run and time yourself
efficient and successful runner. Whether accurately with a stopwatch 8 2
time
you are training with a specific goal or GPS watch.
in mind—for example, beating your
3
previous best—or running your first race, Divide your time by the distance
it is essential to calculate what pace you of the route.
7 3
are able to run. You will need two pieces
of information to calculate your pace: the TIME RUN
distance of the run and the time it takes
you to complete it. DISTANCE
= RATE 6 4
5
As soon as you finish the race you Even if you keep your hydration After a race you deserve a break
might be tempted to sit down, but and nutrition levels topped up from running, and your body needs
you must keep moving for just a during a race, you will still deplete it. You should avoid exercise for
little while longer. Follow your your reserves. It is very important at least two days to allow your
cool-down program (see pp.64–67) to start rehydrating and refueling muscles time to begin to repair
to stretch out your tired muscles as soon as possible, during what themselves, to give your body
and reduce potential post-race is known as the glycemic window time to replenish its energy stores,
stiffness. After that a shower and (see above). and to reduce your chance of injury
fresh clothes will also help your A sports drink or some water or illness. You will not lose fitness
body and mind begin their recovery. with a banana or sports gel within by resting. In fact, if you run with
Then you can relax and finally 15 minutes of finishing will start muscle pain or stiffness, it can lead
enjoy a well-deserved feeling of the refueling process. You will need to poor biomechanics, which will
accomplishment. to drink about 1.8 pints (1 liter) of not only affect your technique but
fluid for every 2.2 lb (1kg) of body may cause injury.
weight lost (see p.153).
Start to restore your muscle
glycogen levels over the next four
to five hours by consuming small
carbohydrate snacks. Eat a little
protein, too—about a third as
much—to stimulate the action of
insulin, the hormone that converts
the glucose in carbohydrates into a
form that can be picked up by the
blood and used by the body.
AFTER THE BIG RACE << 157
RECOVERY AND REBOOT PROGRAM (POST–MARATHON)
D AY- B Y- D AY P R O G R A M
1 2 3 4 5 6 7
1 RACE DAY WALK 20 MINS REST SWIM 20–30 MINS BIKE 30–40 MINS REST WALK 30 MINS
2 JOG 15 MINS SWIM 30–40 MINS REST BIKE 40 MINS REST JOG 20 MINS REST
WEEK PROGRAM
3 CORE TRAINING JOG 20 MINS RESISTANCE TRAINING REST CORE TRAINING REST JOG 25 MINS
4 RESISTANCE TRAINING JOG 20 MINS CORE TRAINING RESISTANCE TRAINING REST JOG 25 MINS REST
5 CORE TRAINING JOG 30 MINS RESISTANCE TRAINING REST CORE TRAINING JOG 30 MINS REST
6 RESISTANCE TRAINING JOG 35 MINS CORE TRAINING RESISTANCE TRAINING REST JOG 40 MINS REST
7 CORE TRAINING JOG 45 MINS RESISTANCE TRAINING REST CORE TRAINING JOG 50 MINS REST
INFO DASHBOARD
REBUILD TRAINING GRADUALLY POST-RACE CARBOHYDRATES
This chart shows the average amount
You might be keen to get your program. They place less of carbohydrate found in one serving of
straight back into training to stress on your joints, while at the effective post-race foods. Have them with
build on your performance, but same time enabling your muscles some protein: the ideal ratio of carbohydrate
you need to listen to your body. to start working again safely. to protein in a post-race meal is 3:1.
The best way to start training Swimming in a heated pool will
again is to reverse your taper also help to relax your tired muscles.
8 OZ (225 G)
program (pp.146–47) and build up Use the chart above as a guide to
OATMEAL:
gradually. The length of this “rest” rebuilding your training program 4 OZ (108 G)
period will depend on the length over the next few weeks, or try 4 0Z (112 G)
of your race. Some people one of the four-week recovery PRUNES:
recommend taking one easy, or programs on pp.108–109 before 1½ OZ (49 G)
recovery, day for every 1 mile starting to build up to your choice 4 0Z (112 G)
(1.6km) of your race. During the of training regime again. Keep DRIED
first week, you should run only at your heart rate at 50–60 per APRICOTS: 1¾ OZ (50 G)
a low intensity, if at all. Build some cent during recovery training— 1¼ OZ (36 G)
non-weight-bearing exercises any runs or jogs should be LARGE
such as swimming and cycling into done at an easy pace. BANANA: 3½ OZ (100 G)
1 OZ (31 G)
FIG ROLL:
½ OZ (12 G)
CARBOHYDRATE
3
PROTEIN
1
ESSENTIAL
MAINTENANCE
RUNNING IS AN INTENSIVE, HIGH-IMPACT SPORT, AND RUNNERS’ INJURIES ARE
ALL TOO COMMON—TAKING CARE OF YOUR BODY SHOULD BE A HIGH PRIORITY.
THIS CHAPTER GIVES YOU ADVICE ON THE BEST WAYS TO AVOID HURTING
YOURSELF, AND INFORMATION ON HOW TO DEAL WITH A SELECTION OF
COMMON RUNNERS’ COMPLAINTS AND INJURIES.
160 >> E S S E N T I A L MAINTENANCE
AVOIDING %
INJURY
The repetitive nature of running, and the high impact of the
forces placed upon the body, means that runners are prone to a
82
range of injuries. Most result from lack of preparation, poor
THE PERCENTAGE OF RUNNERS WHO
technique, or overtraining. You can reduce your risk significantly
WILL SUFFER AN INJURY AS A RESULT
by looking after your body. OF OVERTRAINING
Wear shoes designed for running Good nutrition plays a major role Doing too much, too often, too
(see pp.46–47) and make sure that in preparing your body for sport soon is a sure way to sustain an
your clothing is comfortable, and in recovery afterward (see injury. Plan a training regime that
unrestrictive, and appropriate to pp.50–53). Before a run, eat foods consists of hard, easy, and rest
the weather conditions; keep rich in complex and simple days (see pp.86–87). Whatever your
warm in winter and cool in summer carbohydrates that provide the level of fitness, don’t increase your
(see pp.48–49). Keep your skin energy to fuel your actvity. Don’t training by more than five to 10
moisturized in winter to prevent overload on foods just before a run percent a week. In addition, always
dry skin and chapped lips, and wear because of the risk of nausea and start an activity off gradually and
sunscreen in summer to protect cramps: eat a light snack one to ease yourself into it to prevent
against the UVA and UVB rays that two hours before you set out. sudden and excessive stresses
cause sunburn (p.173). Within 30 minutes of completing a being placed on your body.
Complete a thorough warm-up run, eat a meal made up of a 3:1 Keep your training log up-to-date
before every run to prepare your ratio of carbohydrates to protein and describe how hard or how easy
body for exercise, and a cool-down to aid recuperation. Recovery each activity felt (see pp.92–93).
afterward to help you recover (see supplements can also be used Balance high-impact running with
pp.60–67). You can also use the to boost energy levels. low-impact cross-training (see
foam roller exercises before or Fluid intake is equally important pp.82–83) that strengthens your
after a run to loosen tight muscles before, during, and after your run, nonrunning muscles and allows
or help reduce physical imbalances to prevent dehydration (see your running muscles to rest. The
(see pp.164–69). pp.54–55), cramps, and possible combination helps you build your
heat exhaustion (see p.171). Make all-round fitness.
sure you drink enough water in the
few hours before a run. After a run,
drink either water containing mineral
replacements or a sports drink (see
p.54) to replace the fluids and body
salts lost through sweating.
AVOIDING INJURY << 161
INFO DASHBOARD
ACTIVITIES THAT REDUCE ACTIVITY BENEFIT FOR THE BODY
RISK OF INJURY Prepares body for exercise, prevents sudden and excessive
Warm-up sessions
If you look after your body and stresses on the muscles and joints (see pp.60–63)
prepare for exercise, you are less Corrects muscular imbalances, aligns the spine, increases the
likely to be injured and more likely Strength and core training strength and stability of major joints (see pp.112–43)
to achieve your training goals.
Stretching and mobility Maintains flexibility and range of movement in major muscle groups;
There are many low-impact exercises reduces risk of muscle, tendon, and ligament injuries (see pp.58–67)
nonrunning activites that can
Sports massage or self- Loosens tight muscles, preventing imbalances that
strengthen your muscles,
massage with foam rollers result in injury (see pp.164–69)
tendons, ligaments and joints,
keep your body balanced, and Low-impact sport (swimming, Builds aerobic fitness, strengthens muscles, allows muscles and
build aerobic fitness. cycling, and rowing) joints to recover from high-impact running sessions (see pp.82–83)
Prevents muscle soreness, improves flexibility,
Cool-down sessions
and aids recovery (see pp.64–67)
Good posture is vital for runners. Making time for rest within Pain is your body’s way of telling
Bad posture can lead to poor your training program is just you that something is wrong. Never
technique—a major cause of injury as important as the training itself. try to “run on” through aches and
as it places increased stress on You should never run every day, as pains, however slight. Depending
your back, hips, knees, ankles, and the repetitive motion of running on the level of discomfort, you may
feet. Skipping with a rope is a great places physical stress upon the need to reduce your training load,
way to practice maintaining an body, which leads to minor tissue or stop altogether for a few days.
upright posture (and it helps damage. Rest days allow your body Apply the RICE treatment (see
cardiovascular fitness). to recover and repair itself; without p.165) to reduce swelling: rest the
The wrong stride length can also them, the risk of injury is increased. injured area and put an ice pack
lead to injury. Over-striding places Nonrunning activities such as on it for at least 10 minutes every
unwanted stress on your joints swimming and cycling also allow two hours and if necessary support
(see pp.36–37) and over time can your body to recover from the it with a compression bandage.
alter your running mechanics, stresses of running. Core and Restart training gradually—if you
which leads to overuse injuries. resistance excercises are an rush it, a minor injury can become
Regular road running unbalances important and often overlooked a long-term problem. If in doubt,
the body because roads are aspect of training (see pp.112–43). consult a medical professional for
cambered (curved), placing stress Muscles that become tight or a diagnosis (see p.165).
on one side of the body. Some road imbalanced through insufficient
running is unavoidable, and recovery time will not function as
concrete is the most unforgiving well as required on a run, which
surface (tarmac is better). Help puts extra stress on your body.
posture by interspersing road Regular stretching and mobility
running with training on softer exercises help maintain flexibility.
level surfaces such as cycle paths, Massage will also reduce muscle
dirt tracks, and grass. tightness, and can even identify
and correct areas of imbalance
before they lead to injury.
162 >> ESSENTIAL MAINTENANCE
(see pp.30–31). This repetitive load causes a range of foot Shoes that are too big can cause
friction that results in blisters and
complaints, and it can affect other parts of the body farther calluses (see pp.170), and plantar
up the kinetic chain—the ankles, knees, hips, and lower back. fasciitis (see p.182).
CHOOSE THE RIGHT SHOES WEAR THE RIGHT SOCKS LOOK AFTER YOUR SHOES
Foot care starts with the correct The right running socks are as Untie your laces before you take
footwear. Running in ill-fitting important to runners as the right your shoes off—levering them off
shoes is a major cause of foot shoes. The wrong socks can lead to with your other shoe damages the
complaints and other injuries. an uncomfortable run, blisters, and heel counter, which reduces the
Wearing properly-fitted shoes sweaty, even cold, feet. The first support it can provide. Don't run
designed for running (see pp.46–47) rule is never wear cotton socks; they in wet shoes; a wet midsole loses
significantly reduces the risk of will rub your feet. Wear double- 40 to 50 percent of its shock
problems with your feet. Ask for thickness running socks that absorbency, which can cause injury.
your feet to be measured every minimize friction between your foot If you buy two pairs of running
time you buy new shoes because and shoe, which helps prevent shoes, you will always have a dry
feet do change size. Keep your blisters. Socks made from a moisture- pair when you need them. Never
running shoes only for running; wicking material, or with a wicking wash your shoes in the washing
wearing them for walking around inner layer, absorb sweat, which keeps machine, it can deform them; wash
or for other forms of exercise the skin dry. This not only reduces the them by hand if you need to. Always
reduces the support they provide risk of fungal infections such as air dry your shoes—exposing them
when you run. Have a separate pair athlete’s foot but also prevents cold to direct heat by putting them on a
of shoes for your other sporting injuries such as frostbite in the winter. radiator or out in the sun can cause
activities. Running shoes have a Some socks have additional them to shrink.
shock absorbent sole to help reduce cushioning around the heel and toe
excessive forces exerted upon the that helps alleviate the pressure on
feet, but this gradually wears out these areas. So-called compression
with use so shoes need to be socks have an extra thread running
replaced more often than you from top to toe and act like a support
might think (see opposite). bandage for the lower leg muscles,
foot, and ankle joints (see p.49).
LOOK AFTER YOUR FEET << 163
INFO DASHBOARD
ORTHOTIC INSOLES
The tendency to roll your heel
outward or inward (pronate),
can affect your running, which can
result in heel, knee, and lower back
pain. If you can’t find comfortable
shoes, consult a foot specialist who
may prescribe shoe inserts that can
correct your gait and improve your
biomechanics. Allow three weeks
of running to adjust to them, and EXCESSIVE PRONATION CORRECTED PRONATION
if after six weeks they are still Overpronation is very common and Inserting orthotic insoles realigns the
causing problems, discard them. causes the foot arch to drop or flatten foot and ankle, lifting fallen foot arches,
as your feet and ankles roll inward. and relieving knee and back problems.
DAY-TO-DAY FOOTCARE
REPLACE YOUR SHOES OFTEN WATCH FOR SIGNS OF WEAR Even with the right shoes, foot
complaints such as aches, blisters,
It is recommended that you The first part of any running shoe calluses, cracked skin, and fungal
replace running shoes about every to show signs of wear is the midsole infections are all common among
300–500 miles (480–800 km) or (see p.47). Press down on the runners. In order to maintain
every six months, whichever is midsole with your thumb: if it is too healthy feet:
sooner, and ideally before the shoes hard or too soft it may have become Cut your toenails regularly
show signs of wear. However, this too compressed and will have lost to prevent conditions such
can also depend on the quality of its cushioning ability. Creases along as runner’s toe (see p.170)
the footwear as well as your the sock liner also indicate that the and in-growing toenails that
running style, running surface and midsole is worn. Change your shoes can result if the nail bed
bodyweight. Heavier runners are if there are holes or tears in the presses against your shoe
harder on shoes and will need fabric of the upper shoe or signs of during running.
to replace their shoes sooner wear on the outsole, commonly at
Moisturize your feet every
than lighter runners. Running the heel, forefoot, and front of the
day to prevent dry, cracked
shoes gradually lose their shock shoe. If you are suffering from more
skin and calluses, which can
absorption and supportive aches and pains in your joints, or
develop especially at the
properties and if the support is greater muscle tightness than usual,
heel and the inner side of
no longer adequate, the impact of the shoe’s shock absorption may be
the big toe.
running on your joints is increased, reduced, so it's time to change them.
leading to a greater risk of heel pain, Running for too long in worn shoes Massage your feet regularly
muscle fatigue, and overuse injuries can ultimately alter the way you run to relieve tension, maintain
such as shin splints (see p.180) and (see pp.46-47) mobility, and reduce the risk
stress fractures (see p.179). of injury. Have a professional
massage, do it yourself, or try
rolling your foot over a golf ball
see plantar fascia band exercise,
p.169).
164 >> E S S E N T I A L MAINTENANCE
Q Q
ARE THE EXERCISES WHEN SHOULD I DO THE both sides to prevent muscle
EASY TO DO? EXERCISES? imbalances—even if the muscle
tightness is only on one side
1 2
Lie on your back with your feet flat on the floor. Position the Move the roller down to the bottom of your neck and roll
roller at the top of your neck, just beneath the base of your your head over it for another 30 seconds, working on the
skull. Slowly turn your head from left to right over the roller lower neck muscles. If you want to increase the pressure on
for at least 30 seconds. Return your head to center. your neck, try lifting your hips up slightly.
Stop when
Raise hips Feet should be Push with
roller is at
Keep spine neutral off the floor slightly apart your legs
base of ribs
1 2
Sit down with knees bent and feet on the floor. Breathe normally and, using your legs and feet, push your
Position the roller so that it will be level with your body over the roller until it reaches the bottom of the ribs,
shoulder blades. Place your arms across your chest, then work back to your shoulder blades again—repeat
lie back onto the roller, and lift your hips. Keep your for 30 seconds.
back and neck in a straight line.
166 >> E S S E N T I A L MAINTENANCE
1 2
Sit on the floor with knees bent and feet on the floor. Push your body over the roller as far as the base of your ribs,
Position the roller so that it is level with the top of your then back to the top of your pelvis. Rotate your body toward
pelvis. Lie back over the roller, supporting your upper body your left side and repeat the exercise, targeting the muscles
with your arms. Keep your spine neutral. on the outer side. Turn toward your right side and repeat.
Sit on roller
1 2
Sit on the foam roller with your left buttock and cross Rotate sideways to shift your weight onto the outer side of
your left leg over your right leg. Push your buttock your left buttock. Cross your left leg over the right and push
backward and forward over the roller for 30 seconds. backward and forward over the roller. Turn to sit on the
Sit on your right buttock, cross your legs, and repeat. outer side of the right buttock, cross your legs, and repeat.
FOAM ROLLER EXERCISES << 167
Place your
arm on the
mat for
support
1 2
Lie on your left side, with the roller just above your knee. Using your left arm, gently push down over the roller, until
Support your upper body on your left forearm and place the it is level with the top of your thigh, then pull back up
other hand on your hip. Cross your right leg over the left, until it is above your knee again. Repeat for 30 seconds.
and put your right foot flat on the floor. Turn over and massage your right leg.
Support upper
body with arms
1 2
Sit with your legs straight out in front and place the roller Using your arms, push yourself over the roller, working from
under the back of your knee. Cross your right leg over the your knee to the base of your buttocks, then back to the
left one at the knees. Raise your buttocks off the mat, knee. Repeat for at least 30 seconds. Cross your left leg
keeping head, neck, and spine aligned. over the right and massage your right leg.
168 >> E S S E N T I A L MAINTENANCE
1 2
Lie on your front with the roller beneath the top of your Move your body up over the roller until it is just above your
thighs. Keep your head, neck, body, and legs aligned. knee, then work back to the top of your thighs again.
Support your upper body with your arms and make sure Repeat for 30 seconds. Crossing your legs at the ankles
your toes are on the ground to support your legs. adds extra pressure, but always repeat on each leg.
Keep your
arms straight
Keep your
legs straight Push with
your arms
1 2
Sit with your legs straight, cross your right leg over the Push your legs over the foam roller, working from your
left, and place the roller under the back of your ankles. ankle to the back of the knee and back to the ankle again;
Support your upper body with your arms and lift your repeat for 30 seconds. Cross your left leg over the right leg
hips off the mat. and repeat to massage the muscles of your right leg.
FOAM ROLLER EXERCISES << 169
1 2
Lie on your left side and with the roller just above Using your forearm and foot, push your leg down over the
your ankle. Raise your upper body and support your roller, to massage from the ankle to just below the knee,
body with your left forearm. Put your right foot on the and then back to the ankle. Turn over onto your right
floor in front of you to help with balance. side and repeat to massage your right leg.
1 2
Sit down with your foot Roll your foot over the golf
flat on the floor, or ball, working in a straight
stand up and hold onto line from the ball of your
a chair back. Place a golf foot to the heel and back
ball on the floor and again. Increase the pressure
rest your foot on it. through your foot as
required. Repeat exercise
with your other foot.
COMMON
39
%
COMPLAINTS
When participating in a busy running program, you may
experience a number of common runners' complaints. Most
of them are nothing to worry about, and good preparation
PERCENTAGE OF RUNNERS WHO
can prevent many of them, but you should familiarize yourself
EXPERIENCE DISABILITY DURING
with basic first aid procedures just in case. A RACE DUE TO BLISTERS
RUNNER’S NIPPLE
Soreness, irritation, and even bleeding around one or both Wear a light, well-fitting sports vest, If you get runner's nipple during a run,
of the nipples commonly results from repetitive friction or preferably made of synthetic material, clean it with warm water when you get
chaffng from loose-fitting running shirts, especially if they close to your skin. Apply petroleum jelly back, and air dry. Apply antiseptic cream
are made of cotton. Runner’s nipple is more common in men. to the nipple and/or cover with a to prevent infection and dryness, and
adhesive bandage. Women should wear cover with an adhesive bandage.
a supportive sports bra (see p.49).
BLISTERS
Painful, fluid-filled blisters typically occur around the heel Apply petroleum jelly to susceptible Do not break a blister. If possible, wash
and ball of the foot if the skin is pinched or compressed areas and wear double-layer socks to the area with clean water and pat dry.
by repetitive friction from unsuitable socks or footwear. minimize friction. Cover a blister with a cushioned gel
Although not usually serious, blisters are painful and may blister adhesive bandage for protection
become infected if left untreated. and comfort.
RUNNER’S TOE
Also called black toenail, this is a blackening of the When selecting new running shoes, Stop running for a few days. Keep the
toenail caused by bleeding under the nail, often as a make sure you factor in swelling of toe clean and dry to protect it from
result of compression against the nail bed from ill-fitting or the feet during running—you may infection. It is possible that all or part of
unsupportive footwear. Although not serious, runner’s toe need bigger shoes. Keep your toenails the affected nail will drop off altogether,
may be very painful and can prevent you from running. trimmed so that they are not in contact but it should soon grow back.
with the inside of the shoes.
CRAMP
An involuntary over-contraction of a muscle, cramp can You can reduce the likelihood of cramp Sit down, rest, and stretch the affected
be very painful. It tends to occur toward the end of a run with regular stretching and massage muscle to relieve the contraction. Massage
when your muscles are tired. Heat exhaustion, dehydration, of the areas most commonly affected, the affected area.
excessive loss of body salts through sweating, and/or a diet and by maintaining hydration and a
that is low in sodium, potassium and/or magnesium can cause well-balanced diet.
a muscle to cramp.
COMMON COMPLAINTS << 171
COMPLAINT PREVENTION FIRST AID
NAUSEA
Runners can experience nausea during or after a run. It can Don’t overload on food or fluids before If this happens during a run, try slowing
be caused by dehydration, eating foods before a run that are a run. Eat snacks or a light meal no less down and stay as hydrated as possible.
difficult to digest, eating too close to a run, low blood sugar than 1–2 hours before setting out so After a run, rehydrate, ideally with
levels, and/or loss of body salts through sweating. that the body has time to digest them. a sports drink or water containing
Hydrate little and often before, during, rehydration salts. Be careful not to drink
and after a run (see pp.54–55). too much too quickly.
CHEST PAIN
This is not uncommon among inexperienced runners. It Build up your training program Stop your activity and rest. If chest pain
can occur due to incorrect breathing or running technique, gradually (see Chapter 5). Allow for is severe or persistent, seek urgent
indigestion caused by eating too close to a run, or simply by rest and recovery time to help your medical attention.
not being used to the cardiorespiratory demands of running. cardiovascular fitness.
Associated breathing problems may also be the result of an
underlying medical condition.
ABDOMINAL PAIN
Cramp in the abdomen, commonly known as a “stitch,” may be Practice a controlled diaphragmatic Sit down and rest—the pain should ease
experienced when running. It often occurs in the trunk or the breathing pattern when running to within a few minutes. If it does not ease,
sides of the chest. The exact cause is still open to debate—it help reduce abdominal pain. seek medical advice.
is thought to be due to fatigue, reduced blood flow to the
diaphragm (the sheet of muscle below the lungs), which
causes it to over-tighten, or a buildup of lactic acid in the
abdominal muscles. Eating too close to a run and inefficient
breathing patterns are also thought to contribute.
SUNBURN
This is reddening or burning of the skin caused by exposure Cover exposed skin with high-factor Cover any affected skin and move into the
to the sun’s UV (ultraviolet) rays. Remember that sunburn sunscreen or sun block, and run in shade. Cool the affected areas with cold
can occur even on an overcast day in the summer; severe the shade whenever possible. Wear water and dab aftersun or calamine lotion
sunburn can cause blisters. protective clothing and sunglasses. on the skin. Stay out of the sun. If there is
any blistering, seek urgent medical
advice—never break the blisters.
HEAT-RELATED ILLNESS
Dehydration can occur when body fluids lost through Make sure you are properly hydrated Stop and rest in the shade, and drink
sweating are not replaced. In severe cases, too many body before you start your run. Sip water plenty of water (although be careful
salts will be lost, leading to heat exhaustion. You may have a during the run. not to drink too much too quickly). If
headache, and pale, clammy skin, feel dizzy and confused, dehydration is severe, add oral rehydration
and experience cramps (see above). If untreated, this can lead salts to the water, or have a sports drink.
to heatstroke, a life-threatening medical emergency in which
the body’s thermostat system fails altogether.
172 >> E S S E N T I A L MAINTENANCE
RUNNERS’
INJURIES
AT SOME POINT, YOU’RE LIKELY TO PICK UP ONE
OR T WO INJURIES DURING TRAINING. AVOID SERIOUS
SETBACKS BY READING THE SIGNS.
No matter how fit you are, injuries are a common by-product of the
stress placed on the body by intense physical activity. Knowledge of
first aid is likely to come in handy when you’re out on a run, where
blisters, sprains, and even broken bones can occur. It’s also important
to be aware of your body’s limits in order to avoid minor injuries that
may be less obvious, but can develop into long-term problems.
ACTION EXPLANATION
REST Sit or lie down to
REST the injured part.
I
described on the following pages, RISK OF INURY frozen peas) in a
towel and leave it on
stop training, apply RICE treatment,
and consult a medical professional. BY WEARING THE the injury for 20–30
minutes; don’t put ice
directly on the skin.
RIGHT GEAR AND Repeat every two
Q RUNNING
HOW DO I GET BACK TO
AFTER AN TAKING TIME TO
hours for the first
three days.
INJURY?
A Returning to running before
COMPRESSION Apply a COMPRESSION
WARM MUSCLES bandage that extends
C
from the joint below
an injury has healed completely
will lead to recurrence, or worsen AND JOINTS UP the injured part to the
joint above (bandage
from the toes to the
the injury. Listen to your physician
or physical therapist. Follow any
GENTLY BEFORE knee for a sprained
ankle).
exercises you have been given EXERCISE AND
and reapply load gradually. After
a minor injury, aim to bear weight COOL DOWN ELEVATE ELEVATE the injured
and walk with the correct technique part. Support it in a
E
within two or three days; serious AFTERWARD raised position and
and seek medical
injury will take much longer. Try advice. If the injury
is severe and you
low-impact exercise like swimming
cannot move, you
to maintain your fitness until you may need to call an
can run. When you start running ambulance.
BURSITIS
Bursae are small fluid-filled sacs that act are the trochanteric bursa at the hip, the
as cushions between tendons and bones at patellar bursae in the knee (see below),
a joint to aid smooth movement. Overuse and the retrocalcaneal bursa at the ankle.
and repetitive friction can cause a bursa to Poor running technique, biomechanical
be become inflamed and movement of the abnormalities, and unsuitable footwear can
associated joint will be painful—a condition all cause bursitis. Bursae can also become
known as bursitis. The bursae most infected, which can lead to chronic, or
susceptible to inflammation in runners long-term, bursitis.
Quadriceps tendon
WHAT IS THE TREATMENT?
Stop any activity that causes pain. Apply the RICE treatment
(see p.173) to the affected area and seek medical advice.
Rest and analgesic medication will be recommended, and you
Suprapatellar bursa
should continue applying ice to the injury for a few days. Your
physician may also suggest an X-ray to rule out other potential
injuries and you will be referred to a physical therapist for Patella
treatment to build strength in the affected joint and prevent
Prepatellar bursa
a recurrence. The physical therapist may suggest insoles or
orthotics in your shoes if a biomechanical abnormality is
the cause. If bursitis does not respond to rest, corticosteroid Patellar tendon
injections and/or surgery may be needed. If the skin over the
joint is broken, bacteria can enter, spread to the inflamed Infrapatellar bursa
bursa, and infection may develop. If infection is suspected,
fluid may need to be drained from the bursa for analysis and
antibiotics will be prescribed if it is confirmed.
Femur
RUNNERS' INJURIES << 177
Gluteus
maximus
WHAT IS THE TREATMENT?
Stop any activity that causes or increases pain. Follow the
RICE procedure (see p.173) and seek medical attention. If
iliotibial band syndrome is left untreated you can experience
long-term pain in the knee and hip. Your physician will assess
your symptoms, and may suggest an ultrasound or a MRI scan
to confirm the diagnosis. You will be advised to rest, continue
Iliotibial band
applying ice to the injury for a few days and take analgesic
medication. Your physician will refer you to a physical therapist
for treatment and exercises that stretch the ITB, correct
any muscle imbalance, and improve muscle strength. If your
physical therapist detects any biomechanical abnormality, you
should be prescribed insoles or orthotics to wear in your
running shoes.
Tibia
Fibula
178 >> E S S E N T I A L MAINTENANCE
Fibula
Tibia
Fibula
RUNNERS' INJURIES << 179
Fractured
Femur phalange
Inflammation
around patella
Fractured
metatarsal
Tibia
Inflamed tibialis
Tibia anterior muscle
Area of pain
Inflamed extensor
digitorum longus
muscle
Fibula Inflamed extensor
hallucis longus muscle
Inflamed peroneus
tertius tendons
ANKLE INJURY
Ankle sprains are among the most be broken. The most common injury occurs
common of all sports-related injuries. when the ankle rolls outward so that
The ankle joint is designed to adapt to the sole of the foot faces inward, which
uneven terrain, but a sudden twisting stretches the ligaments on the outer
motion can tear the ligaments that support side of the ankle (an inversion sprain).
it. With a severe sprain, the ligaments may More rarely, the foot is forced outward,
be ruptured and the ankle bones can be which damages the inner ligaments (an
dislocated. In some cases, the bones may eversion sprain).
Torn ligaments
WHAT IS THE TREATMENT?
Stop your activity, follow the RICE procedure (see p.173), and
seek medical advice. If pain is severe and you cannot bear
weight on the leg, suspect a broken bone and don't apply a
compression bandage. Immobilize the ankle and seek urgent
medical help. Your physician will examine the ankle and may
arrange for an X-ray if a break is suspected. For a mild to
moderate sprain you will be advised to take analgesic Anterior talofibular ligament Posterior
medication and continue with the ice treatment until the injury talofibular
Calcaneofibular ligament ligament
has healed; you may need to use crutches for a couple of weeks.
Surgery may be required for a severe sprain. If the ankle is
broken, your leg will be put in a splint until the swelling has
reduced, then in a cast for up to six weeks. You will have to use ANKLE FRACTURE
crutches because you will not be able to walk on the injured
leg. Surgery will be required if the break is complex and/or the
bone ends have moved out of place. Tibia
Fibula
Tibia Achilles
tendon
Area of
pain Calcaneus
Fibula
Heel
spur
FITNESS CHARTS
Use these charts to assess your fitness levels using the
instructions on pp.39–41. The multistage fitness test and
Cooper 12-minute test (right) are designed to calculate your
VO2 max—your body’s maximum capacity for oxygen intake.
1,000
RESTING HEART RATE (P.39)
This is the most simple way of measuring your physical fitness—all you need is a NUMBER OF TIMES ITS OWN
watch or clock. Be careful not to move during the test; you can also test yourself WEIGHT THAT A MUSCLE FIBRE
at intervals throughout your training program to see your progress. CAN SUPPORT
RESTING HEART RATES FOR MEN RESTING HEART RATES FOR WOMEN
AGE 18–25 26–35 36–45 46–55 56–65 65+ AGE 18–25 26–35 36–45 46–55 56–65 65+
ATHLETE 49–55 49–54 50–56 50–57 51–56 50–55 ATHLETE 54-60 54-49 54-59 54-60 54-59 54-59
EXCELLENT 56–61 55–61 57–62 58–63 57–61 56–61 EXCELLENT 61-65 60-64 60-64 61-65 60-64 60-64
GOOD 62–65 62–65 63–66 64–67 62–67 62–65 GOOD 66-69 65-68 65-69 66-69 65-68 65-68
ABOVE AVERAGE 66–69 66–70 67–70 68–71 68–71 66–69 ABOVE AVERAGE 70-73 69-72 70-73 70-73 69-73 69-72
AVERAGE 70–73 71–74 71–75 72–76 72–75 70–73 AVERAGE 74-78 73-76 74-78 74-77 74-77 73-76
BELOW AVERAGE 74–81 75–81 76–82 77–83 76–81 74–79 BELOW AVERAGE 79-84 77-82 79-84 78-83 78-83 77-84
POOR 82+ 82+ 83+ 84+ 82+ 80+ POOR 85+ 83+ 85+ 84+ 84+ 84+
AGE 18–25 26–35 36–45 46–55 56–65 65+ AGE 18–25 26–35 36–45 46–55 56–65 65+
EXCELLENT 60 56 51 45 41 37 EXCELLENT 56 52 45 40 37 32
GOOD 52–60 49–56 43–51 39–45 36–41 33–37 GOOD 47–56 45–52 38–45 34–40 32–37 28–32
ABOVE AVERAGE 47–51 43–48 39–42 36–38 32–35 29–32 ABOVE AVERAGE 42–46 39–44 34–37 31–33 28–31 25–27
AVERAGE 42–46 40–42 35–38 32–35 30–31 26–28 AVERAGE 38–41 35–38 31–33 28–30 25–27 22–24
BELOW AVERAGE 37–41 35–39 31–34 29–31 26–29 22–25 BELOW AVERAGE 33–37 31–34 27–30 25–27 22–24 19–21
POOR 30–36 30–34 26–30 25–28 22–25 20–21 POOR 28–32 26–30 22–26 20–24 18–21 17–18
It is a good idea to learn to AGE VERY GOOD GOOD AVERAGE BAD VERY BAD
anticipate and work with 6,562+ft 6,234–6,562 ft 5,249–6,233 ft 4,921–5,248 ft 4,921 ft
13–14
physical discomfort and even (2,000+m) (1,900–2,000 m) (1,600–1,899 m) (1,500–1,599 m) (1,500 m) or less
pain. For example, if your 6,890+ft 6,562–6,890 ft 5,577–6,561 ft 5,249–5,576 ft 5,249 ft
15–16 (2,100+m) (2,000–2,100 m) (1,700–1,999 m) (1,600–1,699 m) (1,600 m) or less
legs start “burning” toward
the end of a run, use this as 17–20
7,545+ft 6,890–7,545 ft 5,905–6,889 ft 5,577–5,904 ft 5,577 ft
(2,300+m) (2,100–2,300 m) (1,800–2,099 m) (1,700–1,799 m) (1,700 m) or less
a mental cue to aim for the
8,858+ft 7,218–8,858 ft 5,905–7,217 ft 4,921–5,904 ft 4,921 ft
finish line—and if you are 20–29 (2,700+m) (2,200–2,700 m) (1,800–2,199 m) (1,500–1,799 m) (1,500 m) or less
feeling sore and exhausted,
8,202+ft 6,562–8,202 ft 5,577–6,561 ft 4,593–5,576 ft 4,593 ft
congratulate yourself on 30–39 (2,500+m) (2,000–2,500 m) (1,700–1,999 m) (1,400–1,699 m) (1,400 m) or less
having worked hard. However, 7,545+ft 6,234–7,545 ft 4,921–6,233 ft 3,937–4,920 ft 3,937 ft
40–49 (2,300+m) (1,900–2,300 m) (1,500–1,899 m) (1,200–1,499 m) (1,200 m) or less
don’t push yourself to injury.
7,218+ft 5,577–7,218 ft 4,593–5,576 ft 3,609–4,592 ft 3,609 ft
50+ (2,200+m) (1,700–2,200 m) (1,400–1,699 m) (1,100–1,399 m) (1,100 m) or less
186 >> G L O S S A R Y
GLOSSARY
Abductor muscle Muscle that Cardiovascular Relating to the Energy drinks Nutrient-rich drinks Hill repeats Interval workouts
facilitates movement away from heart and blood vessels (arteries, for athletes that replace minerals done on hills instead of flat ground.
the body. veins, and capillaries) in the lost through sweating during hard Benefits of hill work can include
circulatory system. exercise. increased cardiovascular strength,
Acute injury Injury that happens as your body learns to deal with the
suddenly, for example a sprained Cartilage Flexible connective tissue Erector muscle Muscle that raises waste product lactic acid more
ankle. that provides a frame for some a body part. efficiently. Muscle strength and
parts of the body (ears, windpipe, or turnover are increased.
Adductor muscle Muscle that respiratory tract, for example). Also Extension Straightening of a joint
facilitates movement towards covers articulating surfaces, where Hypertonic drinks Sports drinks
the body. bones meet joints. Extensor muscle Muscle that that contain a higher concentration
works to increase, or extend, the of salt and sugar than the human
Aerobic Any process that requires Chip time Race finish time as angle of a joint, for example when body—useful during marathons as
oxygen. Used to refer to low- to recorded by a computer chip, straightening the arm. they replace body salts more
moderate-intensity exercise in provided by the organizers and quickly than isotonic drinks.
which the cardiovascular and worn in running shoes. Fartlek Swedish word meaning
respiratory systems deliver all the “speedplay”. A type of training Insole Inner lining of a shoe.
oxygen the body needs. Chronic injury One that develops session that includes faster running
over a long period, and may also be alternated with slower running to Isometric training Form of
Anaerobic Literally means slow to heal. add variety. training in which your muscles work
“without oxygen”. Used to describe but do not contract significantly, for
high-intensity exercise in which Cool-down Slow or gentle stretch Flexion The bending of a joint. example when pushing against a
the body cannot provide all the exercises or running, done after a stationary object
oxygen the body needs resulting hard workout or race to help the Flexor muscle Muscle that works
in a build-up of lactic acid. body recover. to decrease the angle of a joint, for Isotonic drinks Drinks that contain
example when bending the arm. contain similar concentrations of
Anterior Located at the front. Core Abdomen and central trunk of salt and sugar to those found in
the body. Foot strike How the foot makes the body.
Biomechanics Study of the contact with the ground,
function of the body in relation Cross-training Low- or no-impact specifically which part of the foot Isotonic training Form of training
to movement. activities such as swimming, first makes contact. in which your muscles work against
cycling, or gym work, which are a constant resistance, so the
Bones Hard, living tissue that used to supplement training, or to Fracture Break in a bone—anything muscles contract while the
contains calcium and phosphorus. replace running and maintain from a hairline crack to a complete resistance stays the same.
Bones make up the skeleton, fitness when injured. break. Depending on the bone
which provides the framework affected, the break can be stable Kinematics Study of classical
for the body. CT scan X-ray computed (fixed in position) or unstable mechanics in the body. Describes
tomography. This is a medical (where the bone ends can move). the movements of the different
Bursa Sac of fluid around most diagnostic scan that builds 3-D parts of the body and how they
joints in the body that helps reduce images of the body by taking two Glucose Basic form of sugar into relate to each other.
friction and allows the joint to images and combining them which all carbohydrates are
move freely. digitally. converted in the body. Kinesiology Scientific study of
the physiological, mechanical, and
Bursitis Inflammation of the bursa, Dislocation Injury in which the Glycemic index (GI) Ranking of psychological mechanisms of
which makes movement painful. bones of a joint are pulled out of carbohydrate-containing foods human movement.
their normal position; often based on their overall effect on
Carbohydrate Substance found accompanied by ligament injury. blood glucose levels. Foods that Kinetic chain Movement system
in food such as pulses, bread, are absorbed slowly have a low consisting of myofascial (muscular),
potatoes, and pasta, and used DOMS Delayed onset of muscle GI rating, while foods that are articular (joints) and neural (motor)
by your body as fuel to give you soreness. Pain and stiffness that more quickly absorbed have a components whereby each one is
energy. See also glycogen. can develop in the 24–72 hours higher rating. dependent on the others for
after beginning a new exercise optimum performance.
Carbohydrate-loading Eating low program. Glycogen The form in which
glycemic index (or slow energy- carbohydrates are stored in the Lactate threshold Also known as
release) carbohydrates to maximize Draft To tuck in behind another body, usually in the liver and the aerobic/anaerobic threshold, it
the glycogen levels in muscles prior runner, letting that person set the muscles. When glycogen levels fall is the point during high-intensity
to a competition. pace and block the wind. during aerobic exercise, the body exercise at which lactic acid starts
begins to feel fatigued and runners to build up.
Cardiopulmonary Relating to the Electrolytes Essential minerals may “hit the wall”, or feel they are
circulatory (heart, blood vessels) stored in the body, such as sodium, unable to continue. Lactic acid A by-product of the
and respiratory (windpipe, lungs) zinc, and potassium. Electrolytes body’s use of carbohydrates, this
systems and how they work are lost through sweat. Heel counter Rigid cup at the heel builds up during anaerobic exercise,
together. of a shoe that provides support. making the muscles feel heavy
and tired.
GLOSSARY << 187
Lateral Located on or extending groups, alternately contracting and Range of motion Term used by Tapering Reducing training prior
towards the outer side of the body; relaxing to cause movement. There physiotherapists to describe the to an event while maintaining
also the outer side of a shoe. are two main types: smooth and movement a joint is capable of in carbohydrate intake to build up
skeletal muscle. any direction. glycogen stores in muscles.
Ligament Tough fibrous bands of
tissue that hold bones together Muscle force Power generated by Recovery A rest period during Tendinopathy Pain and stiffness
at a joint. muscle action. which the muscles, tendons, bones, felt in the tendons, normally as a
nerves and all the different tissues result of overuse .
Lumbar Relating to the lower part Neutral spine Position of the used in sport can recover from
of the back. spine that is considered good their workout. Tendon Bands of strong, fibrous
posture, this is the strongest and tissue that attach skeletal muscles
Macronutrients Categories of most balanced position for the Rehabilitation The process of to bones.
nutrients (protein, fat, and spine and needs to be maintained recovering fully from injury, often
carbohydrates) that you consume in for most exercises. A neutral spine with the assistance of medical Tendonitis Inflammation of
the largest quantities and which is not completely straight, but professionals. tendons.
provide most of the body’s energy. has slight curves in its upper and
lower regions. Resistance training See strength Thoracic Relating to the chest
Medial Located on or extending training. area.
towards the middle. Orthotics Inserts placed in shoes
to correct biomechanical problems. Respiratory Relating to the Turnover Also called stride
Metabolism The sum of your respiratory system—nose, mouth, frequency, this is the number of
body’s chemical processes—it Osteoarthritis Degenerative windpipe (trachea), and lungs. steps you take during a minute
includes anabolism (building up disease that causes bony growths of running.
compounds) and catabolism to develop around the edge of the Running economy Measure of how
(breaking down compounds). joints, and damages the cartilage much oxygen the runner uses for a Ultrasound Ultrasound imaging
that lines the joints. given, sub-maximal speed. In (sonography) is used as diagnostic
Metric mile 1640 yards (1500m)— theory, two runners can have the tool. Therapeutic ultrasound can
nearest distance to the imperial Overpronation Tendency to same maximal capacity for oxygen also be used to speed up healing
mile, which equals 1760 yards roll the foot too far inwards use (called VO 2 max), but the one process after injury: it increases
(1609m). when running. who is more economical at the blood flow to the injury, reduces
sub-maximal speeds is likely to be swelling, and massages the
Microfiber Lightweight, soft Oversupination Tendency to the better runner. affected area.
woven fabric with very tiny roll the foot too far outwards
fibers, noted for wind and water when running. Rupture A major tear in a muscle, VO2 max Maximum capacity of an
resistance and its ability to wick tendon, or ligament. individual’s body to transport and
(absorb) moisture. Overtrain Condition caused by use oxygen during exercise, which
training too much, leading to Scapula Shoulder blade. reflects the physical fitness of the
Micronutrients Essential fatigue, burn-out, and/or injury. individual. V—volume, O2 —oxygen,
categories of nutrients that Skeletal muscle Skeletal, or max—maximum.
you consume in the smallest Overuse Repeatedly overusing or striated, muscle is attached to the
quantities—minerals and vitamins. exerting too much strain on a skeleton, moves the body, and is Warm-up Essential mobility
particular body part, which often under voluntary control via the exercises that loosen joints and
Midsole Central part of a running results in injury to ligaments, central nervous system. muscles and prepare them for
shoe between the insole and the muscles, and tendons. exercise. A runner should complete
outsole of the base. Smooth muscle Smooth muscle is 10–20 minutes of warm-up before
Pace Measure of the speed of found in the wall of all the body setting out.
Mobility exercises Exercises that running, usually described as organs and is controlled by the
mobilize the joints and muscles to the number of minutes taken autonomic nervous system. Wicking See moisture wicking.
prepare them for training (used for to run a mile.
warm-up). Sprain Injury sustained when a
Plyometrics Exercises that aim to ligament is overstretched or torn.
Moisture wicking Fabric designed improve the speed and power of
to absorb moisture, especially movements by training muscles to Strain Injury sustained when
sweat, from the skin’s surface. move more quickly and powerfully. muscle fibers are overstretched.
MRI Magnetic resonance imaging. Posterior Located behind. Strength training Using resistance
This is a medical image technique through weights or bodyweight to
used to visualize internal structures Pronation Rotational movement of build muscular strength and stamina.
of the body in detail. joints such as the ankle and wrist; a
pronated foot is one in which the Strike See footstrike.
Muscle Soft tissue made up of heel bone is angled inward and the
bands of protein filaments that arch tends to collapse. Supination Tendency to bear
slide past each other to produce a weight mainly on the foot’s outer
contraction. Muscles work in paired side (fifth metatarsal).
188 >> I N D E X
INDEX
bird dog 113, 115 sprinter crunch 113, 118
5k see training
10k see training Brettzel 1 and 2 58, 59, 67
downward dog 59, 65
C
calf raise 129, 136–37
stability ball exercises 119,
121, 122
foam roller exercises 165, chest pain 171 standing chop 113, 124
A
A-walk 70
166
GHD back extension 120–21
clothing 28–29, 46–49, 160,
162–63
stick crunch 113, 126–27
see also training
glute bridge 113, 116–17 compartment syndrome 180 cramp 170
abdominal muscles see obliques
half-kneeling chop 113, 124 cool-down exercises 56–59,
Achilles tendon 10, 28–29, 30,
half-kneeling lift 125 77, 87, 156–57, 160, 161
35
ankle springs 69
hamstring stretch 58, 59, 66
hang power clean 129,
adductor stretch 59, 66
Brettzel 1 and 2 58, 59, 67
D
dead bug 113, 115
calf raise 136–37
142–43 downward dog 59, 65 diet 50–53, 150–51
downward dog 59, 65
hip flexor stretch 58, 59, 65 hamstring stretch 58, 59, 66 caffeine 55
heel walk 59, 60
inch worm walk 59, 61 hip flexor stretch 58, 59, 65 and “hitting the wall” 150
inch worm walk 59, 61
kettlebell exercises 129, seated spiral twist 58, 59, 64 and overtraining 84
tendinopathy 172, 182
140 side-lying rotation 59, 64 post-race 156, 157
adductor stretch 59, 66
lower back pain 176 see also warm-up exercises supplements 50, 52
aerobic fitness 15, 39, 41, 76,
lower body roll 113, 114 Cooper 12-minute test 41 and tapering 146
77, 146, 161
medicine ball slam 113, 119, coordination see also hydration
ankles 26–29
123 ankling 68 DOMS (delayed onset of muscle
A-walk and B-walk 70–71
reverse back extension 113, arm and leg 70–71, 115 soreness) 170
ankle springs 58, 69
121 stride outs 73 downward dog 59, 65
ankling 68
scorpion stretch 58, 59, 62 walking lunge with dumbells
bursitis 175
side-lying rotation 59, 64 129, 132–33
heel walk 59, 60
injuries 181, 183
single leg deadlift 129, 135
single leg squat 129, 131
core training 16–17, 34–35, 77,
91, 112–13, 161
F
fartlek 79, 91
superman 59, 63
stability ball glute extension bird dog 113, 115 fatigue 84–85, 150, 154, 155
toe raise 129, 137
121 breathing 14–15, 41, 57, feet 26, 27, 30–35, 162–63
toe walk 60
stick crunch 113, 126–27 113, 114, 127, 146 ankle springs 58, 69
arms 34–35
suspended row 129, 141 dead bug 113, 115 ankling 68
arm and leg coordination
barbell deadlift 129, 134 GHD back extension 120–21 foam roller exercises 163,
70–71, 115
barbell glute bridge 113, 117 glute bridge 113, 116–17 169
half-kneeling lift 125
bird dog 113, 115 half-kneeling chop 113, 124 foot strikes 33, 35, 36
push-up and variations 61,
blisters 170 half-kneeling lift 125 heel walk 59, 60
129, 138–39
bounding 58, 72 lower body roll 113, 114 injuries 179, 183
breathing 14–15, 41, 57, 113, medicine ball slam 113, 123 pins and needles 171
B
B-walk 71
114, 127, 146
Brettzel 1 and 2 58, 59, 67
reverse back extension 113,
121
plantar fascia 26, 182
pronation degree 36, 47,
bursitis 175 single leg glute bridge 113, 163
back 10–11, 18–19
117 push-up and variations 61,
back squat 129, 130
spiderman 61 129, 138–39
barbell deadlift 129, 134
INDEX << 189
runner’s toe 163, 170 single leg squat 129, 131 heat-related illness 171 bursitis 175
running socks 48, 49, 162 spiderman 61 heel walk 59, 60 chest pain 171
shoe choice 46–47, 160, stability ball exercises 121, hill repeats 80, 91, 104 compartment syndrome 180
162–63 122 hips 20–23, 30–31, 34–35 cramp 170
toe raise 129, 137 stick crunch 113, 126–27 A-walk and B-walk 70–71 DOMS (delayed onset of
toe walk 59, 60 walking lunge 129, 132–33 adductor stretch 59, 66 muscle soreness) 170
first aid 172–73 see also hips Brettzel 1 and 2 58, 59, 67 first aid 172–73
fitness assessment 38–41 GPS watch 41, 49, 92, 154, bursitis 175 heat-related illness 171
heart rate 39, 79, 82, 92, 155 foam roller exercises 166 iliotibial band (ITB) syndrome
93 hamstring stretch 58, 59, 66 177
see also training hip flexor stretch 58, 59, 65 ligaments 178, 181
fluid levels see hydration
foam roller exercises 87,
H
half-kneeling chop 113, 124
hip hinge drill 129, 135
hip walk 58, 59, 62
lower back pain 176
muscle strain or tear 174
160–61, 164–69, 171 half-kneeling lift 125 scorpion stretch 58, 59, 62 nausea 171
half-marathon see training spiderman 61 neckache and headaches
hamstrings 10, 30–31, 34–35 stick crunch 113, 126–27 171
G
GHD back extension 120–21
back squat 129, 130
barbell deadlift 129, 134
straight knee walk 58, 59, 63
superman 59, 63
pins and needles 171
plantar fasciitis 182
gluteal muscles 19, 22–23 downward dog 59, 65 walking lunge with rotation prevention see warm-up
back squat 129, 130 foam roller exercises 167 129, 133 exercises
barbell deadlift 129, 134 GHD back extension see also gluteal muscles RICE procedure 161, 172,
bird dog 113, 115 120–21 hydration 48, 52, 54–55, 152– 173, 174
Brettzel 1 and 2 58, 59, 67 hamstring stretch 58, 59, 53 runner’s knee 179
foam roller exercises 166 66 heat-related illness 171 runner’s nipple 48, 170
GHD back extension 120– hang power clean 129, and overtraining 84 runner’s toe 163, 170
21 142–43 post-race 156 shin splints 180
glute bridge 113, 116–17 inch worm walk 59, 61 sports drinks 52, 54, 153, stitch (abdominal pain) 171
hamstring stretch 58, 59, kettlebell exercises 140 156 stress fractures 163, 179
66 single leg deadlift 129, 135 urine color 55 sunburn 160, 171
hang power clean 129, single leg squat 129, 131 see also diet tendon injuries 172, 182,
142–43 spiderman 61 183
hip walk 58, 59, 62 stability ball glute extension training return after 175–83
inch worm walk 59, 61
kettlebell exercises 129,
121
straight knee walk 58, 59,
I
inch worm walk 59, 61
interval runs 81, 91, 105,
107
140 63 injury
seated spiral twist 58, 59,
64
superman 59, 63
walking lunge 129, 132–33
Achilles tendinopathy 172,
182 K
kettlebell exercises 129, 140
side-lying rotation 59, 64 see also legs ankle 181, 183
single leg deadlift 129, 135 hang power clean 129, 142– avoidance 82, 86, 146, 160– knees 24–25, 35
single leg glute bridge 113, 43 61 A-walk and B-walk 70–71
117 heart rate 39, 79, 82, 92, 93 blisters 170 bursitis 175
190 >> I N D E X
hamstring stretch 58, 59, ligament injuries 178, 181 dead bug 113, 115
66
iliotibial band (ITB) syndrome
lower body roll 113, 114 glute bridge 113, 116–17
half-kneeling chop 113,
Q
quadriceps 11, 24–25
177
injuries 178, 179
push-up and variations 61,
M
marathon see training
124
half-kneeling lift 125
back squat 129, 130
barbell deadlift 129, 134
lower body roll 113, 114 Brettzel 1 and 2 58, 59, 67
129, 138–39 massage 87, 160–61, 164–69, medicine ball slam 113, foam roller exercises 168
straight knee walk 58, 59, 171 119, 123 hang power clean 129,
63 medicine ball exercises 119, push-up and variations 61, 142–43
superman 59, 63 123, 133 129, 138–39 hip flexor stretch 58, 59, 65
see also legs; quadriceps muscles scorpion stretch 58, 59, 62 kettlebell exercises 129,
anatomy and strength of seated spiral twist 58, 59, 140
12–13 64
L
lactate threshold (LT) runs 80,
core 10–11, 16–19
cramp 170
side-lying rotation 59, 64
single leg deadlift 129, 135
scorpion stretch 58, 59, 62
single leg deadlift 129, 135
single leg squat 129, 131
81 and diet 150 sprinter crunch 113, 118 spiderman 61
lactic acid build-up 15, 80, 81, foam roller exercises 87, stability ball exercises 119, walking lunge 129, 132–33
106, 154 160–61, 164–69, 171 121, 122 see also knees; legs
legs 28–35 injuries 174, 177, 179, 180 stick crunch 113, 126–27
A-walk 70 injury prevention suspended row 129, 141
back squat 129, 130
barbell deadlift 129, 134
see warm-up exercises
kinetic chain 11, 33, 34–35
walking lunge 129, 133
overtraining risks 76, 84–85,
R
recovery aid 83, 84, 87, 89,
calf raise 129, 136–37 lactic acid build-up 15, 80, 98 156–57
downward dog 59, 65 81, 106, 154 cool-down see cool-down
foam roller exercises 167, repair, and tapering 146 exercises
168
hang power clean 129,
RICE procedure 161, 172,
173, 174
P
pace setting 154, 155
resistance training 77, 128–29,
161
142–43 running cycle 30–33 pectorals 16 back squat 129, 130
heel walk 59, 60 slow- and fast-twitch 105 push-up and variations 61, barbell deadlift 129, 134
hip flexor stretch 58, 59, stiffness see cool-down 129, 138–39 calf raise 129, 136–37
65 exercises side-lying rotation 59, 64 hang power clean 129, 142–
inch worm walk 59, 61 tightness, dealing with 161 pelvic floor 43
kettlebell deadlift 129, 140 vasodilatation 57 glute bridge 113, 116–17 hip hinge drill 129, 135
shin splints 163, 180 see also individual muscles lower body roll 113, 114 kettlebell exercises 129,
single leg squat 129, 131 stick crunch 113, 126–27 140
spiderman 61
straight knee walk 58, 59,
63
N
nausea 171
pins and needles 171
plantar fasciitis 182
push-up and variations 61,
129, 138–39
pregnancy 38 single arm suspended row
superman 59, 63 neck 165, 171 push-up and variations 61, 129, 141
toe walk 59, 60 nerves, control of 149 129, 138–39 single leg deadlift 129, 135
walking lunge 129, psychological approach single leg squat 129, 131
132–33 148–49, 155
see also Achilles tendon;
hamstrings; knees;
O
obliques 16–17
squat technique drill 129,
131
suspended row 129, 141
quadriceps; thighs bird dog 113, 115 toe raise 129, 137
INDEX << 191
walking lunge 129, 132–33 stride outs 73 toe raise 129, 137 running style assessment
see also training spiderman 61 toe walk 59, 60 36–37
rest days 106, 160, 161 sports drinks 54, 153, 156 training SMART goals 45, 84, 86, 89,
reverse back extension 113, see also hydration 5K program 88, 96–97, 91
121 sprinter crunch 113, 118 105, 107, 108 speed see speed
RICE procedure 161, 172, 173, squat technique drill 129, 130, 10K program 86, 98–99, strength and endurance
174 131 105, 107, 108 increase 104–05, 106
see also individual injuries stability ball exercises 119, aerobic fitness 15, 39, 41, tapering 91, 96, 98, 146–47,
runner’s knee 67, 179 121, 122 76, 77, 146, 161 149
runner’s nipple 48, 170 standing chop 113, 124 base runs 78, 91 technique drills 68, 70–71,
runner’s toe 163, 170 standing lift 125 cross-training 76, 77, 82–83, 72, 73
running cycle 30–33, 106 stick crunch 113, 126–27 86, 87, 88, 91, 157, 160, tempo runs 80, 91, 105, 107
running efficiency 34–35 stitch (abdominal pain) 171 161 time-trial 86
stress fractures 163, 179, 180 fartlek 79, 91 see also core training;
S
scorpion stretch 58, 59, 62
stride outs 73
sunburn 160, 171
foundation program 86,
88–89, 91, 94–95
fitness assessment; injury;
resistance training
superman 59, 63 glycogen stores 146
seated spiral twist 58, 59, 64 suspended row 129, 141 half-marathon 100–01, 105,
shin splints 59, 60, 180
shoe choice 46–47, 160, 162–
107, 109
hill repeats 80, 91, 104
V
VO2 testing (oxygen uptake) 40
63
see also clothing
T
tapering 91, 96, 98, 146–47,
hydration see hydration
injury, returning after
shoulders
half-kneeling lift 125
149
tempo runs 80, 91, 105, 107
175–83
interval runs 81, 91, 105,
W
walking lunge 129, 132–33
inch worm walk 59, 61 tendon injuries 172, 182, 183 107 warm-up exercises 56–59, 77,
push-up and variations 61, thighs 22 lactate threshold (LT) runs 87, 160, 161
129, 138–39 adductor stretch 59, 66 80, 81 ankle springs 58, 69
side-lying rotation 59, 64 Brettzel 1 and 2 58, 59, 67 log 77, 84, 92–93, 160 bounding 58, 72
single arm push-up 139 dead bug 113, 115 long runs 79, 91 hang power clean 129, 142–
single arm suspended row 129, foam roller exercises 167 marathon 102–03, 105, 107, 43
141 hip flexor stretch 58, 59, 65 109 heel walk 59, 60
single leg deadlift 129, 135 hip walk 58, 59, 62 overtraining risks 76, 84–85, hip walk 58, 59, 62
single leg glute bridge 113, iliotibial band (ITB) syndrome 98 inch worm walk 59, 61
117 177 pace target 91 race day 154
single leg push-up 139 kettlebell swing 129, 140 planning 86–87, 90–91, 93 scorpion stretch 58, 59, 62
single leg squat 129, 131 scorpion stretch 58, 59, 62 post-injury 173 shin splints 180
sleep requirements 149 seated spiral twist 58, 59, post-race 93, 108–09, 157 straight knee walk 58, 59, 63
SMART goals 45, 84, 86, 89, 64 progression runs 78, 91 stride outs 73
91 single leg deadlift 129, 135 race day tactics 148, 154– superman 59, 63
speed spiderman 61 55 toe walk 59, 60
ankling 68 sprinter crunch 113, 118 recovery run 81 see also cool-down exercises
bounding 58, 72 straight knee walk 58, 59, rest days 106, 160, 161 weight-lifting grips 143
hang power clean 129, 142– 63 road running problems
43 walking lunge 129, 133 161
increasing 91, 106–07 see also legs running goals 44–45
192 >> A C K N O W L E D G M E N T S
ACKNOWLEDGMENTS
ABOUT THE AUTHORS PICTURE ACKNOWLEDGMENTS
Glen Thurgood Msc is the owner of TRAINING SHED, The publisher would like to thank the following for their
Market Harborough. With over 15 years combined kind permission to reproduce their photographs:
experience as an elite athlete and performance coach, he
2–3 Getty Images: gaspr13 / E+. 7 Corbis: Take A Pix
has worked with rugby union, soccer, and baseball teams
Media / Blend Images. 8–9 Getty Images: Vernon Wiley /
at university, professional, and national levels. Glen also
Vetta. 36 Dreamstime.com: Karin59. 41 Alamy Images:
consults for many international leading fitness brands.
Peter Holgersson / Robert Matton AB. 42–43 Getty
Gareth Sapstead Msc is Head Personal Trainer at Images: Joshua Hodge Photography / E+. 44–45 Getty
TRAINING SHED, Market Harborough. As a highly qualified Images: Andrew Rich / E+. 49 Alamy Images: Hugh
strength and conditioning specialist, he has worked with Threlfall. 52–53 Getty Images: Tetra Images. 54 Getty
numerous clients and teams in the pursuit of a strong, Images: Moof / Cultura. 56–57 Getty Images: CamEl
functional, and well-developed athletic body. Creative / Photographer’s Choice. 57 Science Photo
Library: Power and Syred. 74–75 Corbis: Scott Quinn /
Chris Stankiewicz BSc is Head of Clinic at TRAINING
ableimages. 76–77 Corbis: Gregor Schuster. 78-79 Getty
SHED, Market Harborough. He has worked with semi-
Images: Image Source. 82–83 Getty Images: Brandon
professional and professional sports teams, as well as in
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clinical settings, providing treatment and rehabilitation
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for a variety of road accident and occupational injuries.
Getty Images: Ana Abejon / E+. 90–91 Corbis: Erik Isakson
/ Tetra Images. 92–93 Getty Images: Pamplemousse / OJO
PUBLISHER’S ACKNOWLEDGMENTS
Images. 94 Getty Images: Mark Jensen / E+. 96 Getty
Dorling Kindersley would like to thank the following
Images: Pierre van der Spuy / E+. 98 Getty Images: Ryan
for their help on this book:
Lane / E+. 100 Corbis: Patrik Giardino. 102 Corbis: Artiga
Christine Stroyan and Morgan McMurray for editorial Photo. 104–105 Getty Images: Pierre-Luc Bernier / E+.
assistance; Joanne Clarke for design assistance; James 106–107 Getty Images: Glowimages. 110–111 Getty
Dunne for additional consulting and writing on anatomy; Images: Robin Skjoldborg / Cultura. 144–145 Corbis: Patrik
Adam O’Shea at MDH Sports and Leisure for providing Giardino. 146 Corbis: Sciepro / Science Photo Library. 147
photoshoot kit; John Needham, Ben Paviour, and Yoko Bates Getty Images: Brent Holland / E+. 148–149 Getty Images:
at TCL Sports for assistance with sourcing photoshoot kit; Boris Austin / Stone+. 152 Getty Images: Cultura / Frank
Jane Ewart for help organizing the photoshoot; and Gareth and Helena / StockImage. 153 Corbis: Patrik Giardino.
Jones for initial project setup; Philip Wilson, Debbie Maizels 154–155 Getty Images: TommL / E+. 156–157 Getty
and Richard Tibbitts for additional illustration. Images: millsrymer / E+. 158–159 Fotolia: Warren
Goldswain. 160–161 Getty Images: Paul Aresu / UpperCut
SAFETY INFORMATION Images. 162–163 Getty Images: Arman Zhenikeyev -
professional photographer from Kazakhstan / Flickr
All sport and physical activity involve some risk of
Open. 172–173 Getty Images: Creativeye99 / E+.
injury. Participants must take all reasonable care to ensure
that they are free from any medical condition that could
contra-indicate participation in running or any related
form of training. The publishers and contributing authors
of this book disclaim all responsibility for injury to
persons or property consequent on embarking upon
the exercises herein described. All other images © Dorling Kindersley
For further information see: www.dkimages.com