Chi Marathon The Breakthrough Natural Running Program For A Pain Free Half Marathon And Marathon Book PDF, EPUB Download & Read Online Free


Chi Marathon

Chi Marathon
Author: Danny Dreyer, Katherine Dreyer
Publisher: Simon and Schuster
ISBN: 1451617992
Pages: 320
Year: 2012-03-13
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From the authors of the bestselling Chi Running, a game-changing training guide for injury-free long distance running. In Chi Marathon, Danny Dreyer, creator of the revolutionary ChiRunning program, highly respected running coach, and accomplished distance runner, takes a whole-body approach to long-distance running—much like T’ai Chi—making ease and efficiency of movement the prime goal of one’s training. Chi Marathon is the first book to focus not on building stamina first (though that is covered here) but on how to run all those miles without harming your body. A staggering 80 to 90 percent of marathoners face injuries during their training. This book debunks the myth that marathoners need to push through and beyond pain, and presents a technique-based plan for pain- and injury-free, high-performance half and full marathons. Chi Marathon also shows how to improve your performance by developing your own race-specific training plan tailored to your event, and will help you cross the finish line feeling strong no matter your age, body type, or running ability. -Run a marathon or half marathon free of pain and injury -Transform your racing with the training triad: form, conditioning, and mastery -Tap into your chi, an energy source more powerful and enduring than muscles -Teach your mind and body to work together as a team and master your event This is the book that distance runners have been waiting for. With Chi Marathon you can enjoy the run and feel confident no matter the distance.

ChiRunning

ChiRunning
Author: Danny Dreyer, Katherine Dreyer
Publisher: Simon and Schuster
ISBN: 1439164541
Pages: 320
Year: 2009-05-05
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The revised edition of the bestselling ChiRunning, a groundbreaking program from ultra-marathoner and nationally-known coach Danny Dreyer, that teaches you how to run faster and farther with less effort, and to prevent and heal injuries for runners of any age or fitness level. In ChiRunning, Danny and Katherine Dreyer, well-known walking and running coaches, provide powerful insight that transforms running from a high-injury sport to a body-friendly, injury-free fitness phenomenon. ChiRunning employs the deep power reserves in the core muscles, an approach found in disciplines such as yoga, Pilates, and T’ai Chi. ChiRunning enables you to develop a personalized exercise program by blending running with the powerful mind-body principles of T’ai Chi: 1. Get aligned. Develop great posture and reduce your potential for injury while running, and make knee pain and shin splints a thing of the past. 2. Engage your core. Shift the workload from your leg muscles to your core muscles, for efficiency and speed. 3. Add relaxation to your running. Learn to focus your mind and relax your body to increase speed and distance. 4. Make it a Mindful Practice. Maintain high performance and make running a mindful, enjoyable life-long practice. 5. It’s easy to learn. Transform your running with the ten-step ChiRunning training program.

ChiWalking

ChiWalking
Author: Danny Dreyer, Katherine Dreyer
Publisher: Simon and Schuster
ISBN: 1439188785
Pages: 272
Year: 2009-11-24
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From the authors of the bestselling ChiRunning comes a revolutionary program that blends the health benefits of walking with the core principles of T’ai Chi to deliver maximum physical, mental, and spiritual fitness. The low-impact health benefits of walking have made it one of the most popular forms of daily exercise. Yet few people experience all the benefits that walking can offer. In ChiWalking, Danny and Katherine Dreyer, well-known walking and running coaches, teach the walking technique they created that transforms walking from a mundane means of locomotion into an intensely rewarding practice that enhances mental, emotional, and physical well-being. Similar to Pilates, yoga, and T’ai Chi, ChiWalking emphasizes body alignment and mindfulness while strengthening the core muscles of the body. The five mindful steps of the ChiWalking program will get anyone, regardless of age or athletic ability, into great shape from head to toe, inside and out. 1. Get aligned. Develop great posture and better balance. 2. Engage your core. Make back and knee pain disappear. 3. Create balance. Walk faster, farther, and with less effort. 4. Make a choice. Choose from a menu of twelve great walks such as the Cardio Walk, the Energizing Walk, or the Walking Meditation, to keep your exercise program fresh. 5. Move forward. Make walking any distance a mindful, enjoyable experience, whether you’re a beginner or a seasoned walker.

Natural Running

Natural Running
Author: Danny Abshire
Publisher: VeloPress
ISBN: 1937716066
Pages: 200
Year: 2010-12-01
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Natural Running is the middle ground runners have been looking for. By learning to run the barefoot way, while wearing shoes, runners will become more efficient, stronger, and healthier runners. Backed by studies at MIT and Harvard, running form and injury expert Danny Abshire presents the natural running technique, form drills, and an 8-week transition plan that will put runners on the path to faster, more efficient, and healthier running. In Natural Running, Abshire explains how modern running shoes distort the efficient running technique that humans evolved over thousands of years. He reviews the history of running shoes and injuries, making the case for barefoot running but also warning about its dangers. By learning the natural running technique, runners can enjoy both worlds—comfortable feet, knees, and legs and an efficient running form that reduces impact and injuries. Natural Running teaches runners to think about injuries as symptoms of poor running form. Abshire specifies the overuse injuries that are most commonly associated with particular body alignment problems, foot types, and form flaws. Runners will learn how to analyze and identify their own characteristics so they can start down the path to natural running. Abshire explains the natural running technique, describing the posture, arm carriage, cadence, and land-lever-lift foot positioning that mimic the barefoot running style. Using Abshire's 8-week transition plan and a tool kit of strength and form drills, runners will move from heel striking to a midfoot or forefoot strike. Natural Running is the newest way to run and also the oldest. By discovering how they were meant to run, runners will become more efficient, stronger, and healthier runners.

Marathon

Marathon
Author: Jeff Galloway
Publisher: Shelter Publications, Inc.
ISBN: 093607048X
Pages: 205
Year: 2010
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Details Jeff Galloway's walk/run training methods including the new "magic mile" time trial, fat-burning techniques, and adjustments in the weekly schedule to prevent injuries and improve performance.

Hansons Marathon Method

Hansons Marathon Method
Author: Luke Humphrey
Publisher: VeloPress
ISBN: 1937716767
Pages: 256
Year: 2016-01-01
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Run your first marathon or your fastest with Hansons Marathon Method, the revolutionary training program from one of the best running teams in the world, the Hansons-Brooks Distance Project. In Hansons Marathon Method, the coaches of the Hansons-Brooks Distance Project reveal their innovative marathon training program that has helped thousands of runners become true marathoners and smash their personal bests. Hansons Marathon Method tosses out mega-long runs and high-mileage weekends--two old-fashioned running traditions that often injure and discourage runners. Runners using the Hansons method will gradually build up to the moderate-high mileage required for marathon success, spreading those miles more sensibly throughout the week. Running easy days mixed with precisely paced speed, strength, and tempo workouts, runners will steel their bodies and minds to run the hardest final miles of the marathon--and finish strong. In this new second edition, the Hansons program welcomes newer runners with a new Just Finish program featuring a simple schedule of easier running and lower mileage. The Just Finish program sets up first-time marathoners for an enjoyable marathon and a lifetime of strong, healthy running. Hansons Marathon Method will prepare you for your best marathon: Sensible weekly mileage based on science, not outdated traditions Effective Hansons speed, strength, and tempo workouts paced to achieve your goal Crucial nutrition and hydration guidelines to run strong for the whole race A smart and simple Just Finish program for new runners and marathon first-timers Detailed training schedules for experienced and advanced marathoners This revised second edition answers frequently asked questions, shows how to integrate flexibility and strength work into your training week, and shares the most effective recovery methods. Using the Hansons' innovative approach, you will mold real marathon muscles, train your body to avoid the wall, and finish strong. Hansons Marathon Method lays out the smartest marathon training program available from one of the most accomplished running groups in the world. Using their innovative approach, runners will mold real marathon muscles, train their body to never hit the wall, and prepare to run their fastest marathon. "You might expect a training program devised by the Hanson brothers to be a little different than the usual rehashing of principles and schedules. Given the success of athletes from the Hansons-Brooks Distance Project, you wouldn't be surprised if it was effective, too." -- Runner's World

4 Months to a 4-hour Marathon

4 Months to a 4-hour Marathon
Author: Dave Kuehls
Publisher: Penguin
ISBN: 0399532595
Pages: 118
Year: 2006
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An updated handbook for distance runners describes how to select a marathon in which to compete, offers a training timetable and schedule for getting ready for the race, and provides practical advice on diet, training, pace, fluids, and mental attitude. Original. 25,000 first printing.

Runner's World Run Less, Run Faster

Runner's World Run Less, Run Faster
Author: Bill Pierce, Scott Muhr, Ray Moss
Publisher: Rodale Books
ISBN: 1609618033
Pages: 320
Year: 2012-04-10
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The Furman Institute of Running and Scientific Training (known as FIRST) is dedicated to make running more accessible and limit overtraining and burnout while producing faster race times. FIRST is one of the foremost experts in the world on the science of running; its authority is unmatched and the promise of training less and accomplishing more has made the first two editions of Run Less, Run Faster a solid and steady seller. With 50 percent updated content, this new edition of Run Less, Run Faster continues to promise the same tantalizing results: Readers can get stronger, faster, and better by training less. It will also include more sections for novice runners, broadening the audience appeal, as well as training plans tailored to the new qualifying times for the Boston Marathon. The quality-over-quantity approach optimizes training time and yields better performance--results runners will love no matter what distance they are racing.

The Running Revolution

The Running Revolution
Author: Nicholas Romanov, Kurt Brungardt
Publisher: Penguin
ISBN: 110160560X
Pages: 240
Year: 2014-09-30
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From a two-time Olympic coach and creator of the Pose Method who has trained the running elite, an essential guide for all runners seeking to go faster and farther without injury Christopher McDougall’s Born to Run—and the wildly popular natural running trend it sparked—changed the way we think about running, but it has also prompted many questions: Have we been running the wrong way? And, have we been running in the wrong kind of shoe? What is the safest type of foot strike? How many types are there? And what is a foot strike anyway? No existing guide has clearly addressed these concerns—until now. The Running Revolution provides both beginning and experienced runners with everything they need to know in order to safely and efficiently transition to and master a safer and more biomechanically efficient way of running that is guaranteed to improve performance and minimize wear and tear on the body. More than a one-size-fits-all guide, The Running Revolution provides readers with clear instructions, complete with helpful illustrations, that they can easily integrate into their unique running histories in order to run safely, intelligently, and efficiently for many years to come. From the Trade Paperback edition.

The Science of Footwear

The Science of Footwear
Author: Ravindra S. Goonetilleke
Publisher: CRC Press
ISBN: 1439835691
Pages: 726
Year: 2012-11-06
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Although we now have sophisticated algorithms and techniques for determining the shapes and sizes and for matching the fit between shoes and feet, few, if any, of the books currently available cover these new technologies until now. Bringing together high-quality and state-of-the-art contributions from designers, biomechanists, ergonomists, engineers, podiatrists, and scientists from industry and academia, The Science of Footwear provides an in-depth understanding of the technology and techniques involved in the design and development of a popular and demanding consumer product. This book introduces the design, development, manufacturing, and marketing of footwear. The chapters contain data from past research and the state-of-the art methodologies. They not only cover every aspect of the product design, but also how the footwear industry caters to the wide-ranging needs of sophisticated and demanding customers. The footwear industry has rapidly changed over the last 10 years. Mass production has changed to personalization and mass customization, areas that are not well-understood. This book explores these different concepts in a coherent way, drawing on differing views that give a holistic view of the science behind footwear. Collating information from different disciplines, the book provides the tools to develop the next generation of footwear.

Baxter's the Foot and Ankle in Sport

Baxter's the Foot and Ankle in Sport
Author: David A. Porter, Lew Schon
Publisher: Elsevier Health Sciences
ISBN: 0323023584
Pages: 636
Year: 2008
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An injury to the foot and ankle can be devastating to an athlete's performance. Get your patients back to their peak physical condition using authoritative guidance from the only reference book focusing solely on sports-related injuries of the foot and ankle! Authoritative guidance on athletic evaluation, sports syndromes, anatomic disorders, athletic shoes, orthoses and rehabilitation, and more, provides you with the know-how you need to overcome virtually any challenge you face. A chapter focusing on sports and dance equips you to better understand and manage the unique problems of these high-impact activities. Comprehensive coverage of rehabilitation of the foot and ankle helps you ease your patients' concerns regarding return to play. International contributors share their expertise and provide you with a global perspective on sports medicine. Case studies demonstrate how to approach specific clinical situations and injuries. Three new chapters on "Problematic Stress Fractures of the Foot and Ankle," "New Advances in the Treatment of the Foot and Ankle," and "The Principles of Rehabilitation for the Foot and Ankle," deliver more expert knowledge and practice solutions than ever before. Expanded chapters guide you through all aspects of treating sports-related injuries of the foot and ankle, from evaluation to rehabilitation.

Build Your Running Body

Build Your Running Body
Author: Pete Magill, Thomas Schwartz, Melissa Breyer
Publisher: The Experiment
ISBN: 161519102X
Pages: 434
Year: 2014
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Draws on the latest research in running physiology to provide training programs and strategies for improving running mileage while preventing injuries, and includes nutrition guidance and beginner's guidelines.

Runner's World Running on Air

Runner's World Running on Air
Author: Budd Coates, Claire Kowalchik
Publisher: Rodale Books
ISBN: 160961920X
Pages: 288
Year: 2013-04-09
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Renowned running coach Budd Coates presents Runner's World Running on Air, a revolutionary yet simple training method based on rhythmic breathing to help runners at all experience levels improve their performance, prevent injury, and experience the joy of running. Validating his method through a mix of accessible science, Eastern philosophy, and the experiences of test subjects, Coates shows readers how focusing on their breathing brings their minds and bodies into harmony and helps them run stronger, faster, and more comfortably. Rhythmic breathing increases lung volume; improves awareness and control; helps prevent injury and side stitches; improves running for those with asthma; allows runners to quickly set a pace for quality training and racing; and helps athletes manage muscle cramps. This book reviews the basics of rhythmic breathing, teaching readers how to perform it while walking and, eventually, while running. Weeklong sample schedules from different programs shows readers how to apply the rhythmic breathing scale to any workout. Coates also touches on the importance of stretching, cross-training, and core training and provides detailed training plans and schedules.

Training Essentials for Ultrarunning

Training Essentials for Ultrarunning
Author: Jason Koop
Publisher: VeloPress
ISBN: 1937716805
Pages: 320
Year: 2016-05-01
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When elite ultrarunners have a need for speed, they turn to coach Jason Koop. Now the sport’s leading coach makes his highly effective ultramarathon training methods available to ultrarunners of all abilities in his book Training Essentials for Ultrarunning. Ultramarathoners have traditionally piled on the miles or tried an approach that worked for a friend. Yet ultramarathons are not just longer marathons; simply running more will not prepare you for the race experience you want. Ultramarathon requires a new and specific approach to training. Training Essentials for Ultrarunning will revolutionize training for those who want to race an ultramarathon instead of just gutting it out to the finish line. Koop's race-proven ultramarathon program is based on sound science, the most current research, and years of experience coaching the sport’s star runners to podium performances. Packed with practical advice and vetted training methods, Training Essentials for Ultrarunning is the new, must-have resource for first-timers and ultramarathon veterans. Runners using Training Essentials for Ultrarunning will gain much more than Koop’s training approach: · The science behind ultramarathon performance. · Common ultramarathon failure points and how to solve them. · How to use interval training to focus workouts, make gains, reduce injuries, and race faster. · Simple, effective fueling and hydration strategies. · Koop’s A.D.A.P.T. method for making the right decisions to solve a race-day crisis. · How to plan your ultra season for better racing. · Course-by-course coaching guides to iconic U.S. ultramarathons including American River 50, Badwater 135, Hardrock 100, Javelina 100, JFK 50, Lake Sonoma 50, Leadville 100, Vermont 100, Wasatch 100, and Western States 100. · How to achieve your goal, whether it’s finishing or winning. A revolution is coming to ultrarunning as ultramarathoners shed old habits and embrace the smarter methods that science and experience show are better. Featuring stories and advice from ultrarunning stars Dakota Jones, Kaci Lickteig, Dylan Bowman, Timothy Olson, and others who work with Koop, Training Essentials for Ultrarunning is the go-to guide for first-time ultrarunners and competitive ultramarathoners.

Running & Walking For Women Over 40

Running & Walking For Women Over 40
Author: Kathrine Switzer
Publisher: Diversion Publishing Corp.
ISBN: 1626812233
Pages: 196
Year: 2014-02-04
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A fun, easy, and economical route to fitness and health” “This book will give women everywhere the guidance they need” (Grete Waitz, 9-time winner of the New York City Marathon). Women’s fitness pioneer Kathrine Switzer has been on her feet for 53 years. She knows how running or walking is the fastest, easiest, and least expensive road to fitness for women of any age. For women over forty in particular, it’s vital to fit an exercise regimen into their busy lives, and ensure they can stay active and healthy for many years to come. No matter how inexperienced or old you are, Switzer will guide and ease you into a new exercise schedule, making the time you give yourself the best part of your day—and your future life. Recommendations for shoes, clothing, injury prevention, nutrition, motivation and finding the time in your life will keep you exercising safely and comfortably. For women over forty, Kathrine Switzer’s expert running and walking programs are specifically designed for you, enabling you to keep healthy and enjoy life to the fullest for decades to come. “For many over-forty women, this book will be a passport to the best years of their lives.” —Joan Benoit Samuelson, Olympic Gold Medalist and US marathon record holder

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