By Sally Edwards
Written via marathoner and Triathlon corridor of repute inductee, Sally Edwards, Be a greater Runner addresses each attainable difficulty from posture and shape to foodstuff, sneakers and race approach. You’ll the best way to adapt operating mechanics equivalent to stride and pacing for your physique kind and health point whereas particular education regimens organize you for any form of operating occasion together with sprints, distance runs, and marathons.
Co-authored with Carl Foster, the previous President of the yankee university of activities Medicine, Be A Better Runner Every features the newest study within the technology of operating. You’ll examine the most recent innovations to spice up your functionality, teach extra successfully, and relief post-workout restoration. the newest examine on unique issues corresponding to operating after age forty, while pregnant, overtraining in more youthful runners and fighting amenorrhoea in lady distance runners can be highlighted.
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Extra resources for Be a Better Runner: Real World, Scientifically-proven Training Techniques that Will Dramatically Improve Your Speed, Endurance, and Injury Resistance
If the task is to climb a 14,000-foot (4,267 m) mountain, I can do that. If a pal wants to hike the Machu Picchu trail in Peru, I can do that (in fact, I did that). If there is a challenge in some far-out thing I’ve never done— Colorado river boarding, Bolivian mine shaft climbing Greenlandic ice-cap glassading, you name it—I can and will do it. Believe me, you never get bored cross-training and living the lifestyle of 365-Fit. One warning about cross-training, however: Don’t go too hard. You might think that you could follow a hard running day with a hard swim, given the upper-body focus of the latter.
So, grab your heart rate monitor, because heart rate is what we’ll calculate next. When you add up the running points, you get your total load—an HZT Points number—for your running workout. You can compare that day’s HZT Points number to those of other days’ workouts. Given that one minute in Zone 2 gives you 2 points, one minute in Zone 3 is worth 3 points, and one minute in Zone 4 is worth four points, the preceding thirty-minute workout would earn you 90 points (10 + 60 + 20). indd 36 (Text) (Ray) (12-23021) Job No:10-21672 Title:FW-Be a better Runner #175 Dtp:204 Page:36 12/27/10 1:58 PM 12/27/10 1:41 PM ESTABLISHIng yoUR oWn THRESHoLd ZonES You’ve done the threshold talk test and found out where you no longer can speak comfortably, and you’ve found your first threshold, your T1 heart rate.
Carl has shown that one of the big causes of maladaptations to training comes from poor matching between the planned program and the executed program. We also want to acknowledge the contribution of Dr. Phil Skiba, who made very useful recommendations about how to modify the high end of the scale. Here’s how you calculate training load into HZT Points using our patented formula, called the LIFT equation: • L = Load • I = Intensity (weight for that zone number) • F = Frequency (number of workouts) • T = Time (minutes in each zone) • where L = I × F × T, which equals running load.
Be a Better Runner: Real World, Scientifically-proven Training Techniques that Will Dramatically Improve Your Speed, Endurance, and Injury Resistance by Sally Edwards