Absolute Beginner's Guide to Half-Marathon Training Get Ready to Run or Walk a 5K, 8K, 10K or Half-Marathon Race,9780789733146

Absolute Beginner's Guide to Half-Marathon Training Get Ready to Run or Walk a 5K, 8K, 10K or Half-Marathon Race

by
Edition: 1st
ISBN13: 9780789733146
ISBN10: 0789733145
Format: Paperback
Pub. Date: 2004-12-27
Publisher(s): Que Publishing
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Summary

Absolute Beginner's Guide to Half-Marathon Training helps you accomplish your 5K, 10K, and half-marathon goals. Whether running or walking, you will learn how to prepare safely and successfully for race day. Based on the National Institute for Fitness and Sport's training programs developed by exercise physiologists and endurance sport specialists, this book teaches you how to exercise safely to prevent injuries and provides practical advice on equipment, apparel, training procedures, and running and walking form. You will learn about flexibility and stretching exercises, muscular fitness, and strength training. Information on nutrition provides the guidelines to keep you fueled and hydrated while you are walking and running. You will discover tips on how to stay focused and motivated, especially on race day. This book provides you with a well-balanced approach to training for a 5K, 10K, or half-marathon that will not only be fun, feel good, and help you find success, but also get you hooked on physical activity and exercise for a lifetime. Book jacket.

Author Biography

Heather Hedrick is the Assistant Director of Educational Services within the National Institute for Fitness and Sport (NIFS)

Table of Contents

Introduction
1(8)
What Are the Benefits of Walking and Running?
2(1)
Who Can Train and Successfully Complete a 5K, 10K, or Half-Marathon?
3(1)
Why Should You Follow the National Institute for Fitness and Sport's (NIFS) Training Programs?
3(3)
How Did NIFS Originate?
4(1)
How Does NIFS Accomplish Its Mission?
4(1)
What Is the NIFS Mini Marathon Training Program?
5(1)
What Are the Unique Features of This Book?
6(3)
Getting Started
9(14)
What Should You Consider Before Starting Your Training?
10(1)
What Is the Importance of Setting Goals?
11(2)
Specific and Clearly Defined Goals
11(1)
Measurable Goals
11(1)
Attainable but Challenging Goals
12(1)
Reward Yourself
12(1)
Time-Based Goals
12(1)
What Are Your Goals?
13(2)
What Are Your Short-Term Goals?
14(1)
What Are Your Intermediate Goals?
14(1)
What Are Your Long-Term Goals?
14(1)
How Are You Going to Accomplish Your Goals?
15(1)
How Are You Going to Accomplish Your Short-Term Goals?
15(1)
How Are You Going to Accomplish Your Intermediate Goals?
15(1)
How Are You Going to Accomplish Your Long-Term Goals?
15(1)
What Obstacles Might You Encounter in Your Quest to Accomplish Your Goals?
16(1)
How Can You Track Your Progress?
16(7)
How Can You Use the Training Logs in This Book?
17(1)
How Can You Use the Nutrition Logs in This Book?
18(5)
Choosing Your Program
23(16)
How Do You Choose the Program That Is Best Suited for You?
24(6)
Is a ``Fitness Walking'' Protocol Right for You?
25(1)
Is a ``Run/Walk'' Protocol Right for You?
26(2)
Is an ``Experienced Exerciser'' Protocol Right for You?
28(2)
How Can You Determine Exercise Intensity?
30(7)
How Can You Establish Your Target Heart Rate Ranges?
30(4)
How Can You Use the Rating of Perceived Exertion Scale?
34(2)
Can Pace Be Used in Conjunction with Heart Rate and RPE to Measure Walking and Running Intensity?
36(1)
What Is Cross Training and Why Is It Important?
37(2)
Safety Precautions
39(14)
How Do You Choose the Best Shoe for Running and Walking?
40(4)
Fit, Fit, Fit
40(1)
Walking or Running Shoes? Which Is Best?
41(1)
Shock Absorbency and Body Weight
41(1)
Foot Type (Pronation and Supination)
42(1)
Wear and Tear
43(1)
Surface Differences
43(1)
Shoes to Choose Update
44(1)
What Safety Precautions Should be Taken When Running and Walking in the Heat?
44(3)
Stay Well Hydrated
44(1)
Proper Clothing
45(1)
Prevention Is Key
45(2)
What Safety Precautions Should Be Taken When Running and Walking in the Cold?
47(2)
Stay Well Hydrated
47(1)
Proper Clothing
47(1)
Be Aware of the Wind Chill
48(1)
What Is the Key to Dressing for Success?
49(2)
What Is the Best Way to Deal with Dog Encounters While Walking and Running?
51(2)
Understanding ``Dog Talk''
51(2)
Injury Prevention and Treatment
53(16)
How Can You Prevent the 13 Common Causes of Walking/Running-Related Injuries?
54(7)
Frequency
54(1)
Intensity
54(1)
Progression of Exercise Intensity
55(1)
Duration
55(1)
Speed
55(1)
Stretching
56(1)
Body Fat Percentage
56(1)
Exercising Surfaces
57(1)
Choosing a Shoe
57(1)
Safety Devices
58(1)
Orthopedic Limitations
59(1)
Inadequate Leadership/Poor Program Design
60(1)
Returning from an Injury
60(1)
What Are Some of the Common Walking and Running Injuries?
61(1)
If You Do Get Injured, What Should You Do?
62(2)
R = Rest
63(1)
I = Ice
63(1)
C = Compression
63(1)
E = Elevation
64(1)
When to See a Physician
64(1)
Is More Training Always Better?
64(5)
Misconceptions/Attitudes That Lead to Overtraining
65(1)
Smart Nutrition
66(1)
Smart Training
66(3)
Proper Walking and Running Form
69(14)
What Is the Proper Fitness Walking Form and Technique?
70(1)
What Leads to Improper Fitness Walking Form?
70(1)
How Can You Optimize Fitness Walking Form?
71(1)
What Is Racewalking?
71(5)
What Is the History and Background of Racewalking?
71(2)
What Is the Proper Racewalking Form and Technique?
73(1)
How Can Racewalking Drills Improve Your Form?
74(2)
What Is the Proper Running Form and Technique?
76(7)
How Can You Optimize Your Stride Length?
76(1)
How Can You Prevent Overstriding?
76(1)
How Can You Maintain a High Stride Rate?
77(1)
What Is the Proper Running Posture and Arm Swing?
78(1)
What Is Vertical Oscillation?
78(1)
How Should Runners Breathe?
78(1)
How Can Running Drills Improve Your Form?
79(4)
Warm-Up/Cool-Down and Flexibility Exercises
83(14)
What Is the Proper Way to Warm-Up and Cool-Down?
84(1)
Why Is Flexibility Important to Runners and Walkers?
85(1)
What Are Some Common Types of Beneficial Stretching Exercises for Runners and Walkers?
86(3)
What Is Traditional Static Stretching?
87(1)
What Is Active Isolated Stretching?
87(1)
What Is Yoga?
88(1)
How Do You Exercise for a Full-Body Stretching Routine?
89(8)
What Are Four Basic Stretches for the Upper Body?
90(2)
What Are Six Basic Stretches for the Lower Body?
92(5)
Strength Training
97(28)
How Is Strength Training Beneficial for Runners and Walkers?
98(1)
What Do You Need to Consider Before Starting a Strength Training Program?
99(2)
What Are Your Objectives?
99(1)
Do You Have Any Medical or Orthopedic Concerns That May Be Worsened Through Strength Training?
100(1)
How Much Time Do You Have Available Each Week to Strength Train?
100(1)
What Are the Commonly Used Strength Training Terms?
101(2)
What Is a Repetition?
101(1)
What Is a Set?
101(1)
What Is a Concentric Contraction?
101(1)
What Is an Eccentric Contraction?
101(1)
What Is Muscle Strength?
102(1)
What Is Muscle Endurance?
102(1)
What Is Progressive Overload?
102(1)
What Are the Eight ``Rules to Lift By?''
103(1)
How Can You Tailor a Strength Training Program to Fit Your Needs?
104(1)
What Are Some Basic Strength Training Exercises You Can Perform at the Gym?
105(9)
Multi-Hip
106(1)
Leg Extension
107(1)
Chest Press
108(1)
Pullover
109(1)
Rowing
110(1)
Shoulder Press
111(1)
Triceps Press
112(1)
Abdominal
113(1)
Back Extension
114(1)
What Are Some Basic Strength Training Exercises You Can Perform at Home?
114(4)
Lunge
115(1)
Standing Calf Raise
115(1)
Modified Push-Up
115(1)
Bent Over Row
116(1)
Lateral Raise
116(1)
Triceps Kickback
116(1)
Standing Bicep Curl
117(1)
Prone Lower Back Extension
117(1)
Abdominal Crunch
117(1)
How Can You Track Your Progress?
118(2)
Do Yoga and Pilates Count As Strength Training?
120(1)
How Can Yoga Improve Strength?
120(1)
How Can Pilates Improve Strength?
120(1)
What Are the Frequently Asked Questions Related to Strength Training?
121(4)
Can muscular strength be maintained without training?
121(1)
What is required to maintain muscular strength?
121(1)
I am female. Will weight training make me look less feminine? Will my muscles get the same size as a man's?
121(1)
Can muscle turn in to fat and fat turn into muscle?
121(1)
Can I spot reduce?
122(1)
I am an avid runner. Will weight training make me bulky and decrease my running performance?
122(1)
Will weight training decrease my flexibility?
122(3)
What Should You Eat to Fuel Your Walking and Running?
125(22)
Which Nutrients Are Important for Fueling Walking and Running?
126(4)
Why Do Walkers and Runners Need Carbohydrates, Protein, and Fat?
126(1)
Why Do Walkers and Runners Need Vitamins and Minerals?
127(3)
How Can You Incorporate Balance, Variety, and Moderation into Every Meal?
130(11)
How Many Servings from Each Food Group Should You Consume?
131(2)
What Are Examples of Meal Plans Based on Various Calorie Levels?
133(3)
What Are Examples of Healthy, Energy-Packed Recipes?
136(5)
Is It Possible to Dine Out and Eat Healthy?
141(6)
What Should You Look for on the Menu?
142(1)
Should You Ask for Menu Substitutions?
143(1)
The Bottom Line: Dine Out Less and Eat in More
144(3)
Training and Competition Nutrition for Runners and Walkers
147(16)
Why Should You Eat Before Running and Walking?
148(3)
What Kind of Foods Should You Eat Before Training or Racing?
148(2)
When Should You Eat Before Training or Racing?
150(1)
Why Should You Focus on Fluids?
151(7)
What Function Does Fluid Have in Your Body?
151(1)
What Is Hyponatremia?
152(1)
How Much Should You Drink Before, During, and After Running and Walking?
153(1)
How Do You Determine Your Individual Sweat Rate?
154(2)
Now That You Know How Much to Drink. . . What Should You Drink?
156(2)
Which Sport Supplements Are Appropriate During a Run or Walk?
158(2)
Are Sports Drinks Necessary During Running and Walking?
158(1)
What Are Energy Bars and When Should You Use Them?
159(1)
What Are Energy Gels and When Should You Use Them?
160(1)
What Are the Best Foods to Eat After Running and Walking?
160(3)
What Fluids Should You Drink After Running and Walking?
161(1)
Why Are Carbohydrates Important After Running and Walking?
161(1)
Why Is Protein Important After Running and Walking?
161(1)
Why Are Electrolytes Important After Running and Walking?
162(1)
Mental Training and Motivation
163(10)
What Is the Foundation of Your Motivation to Walk or Run?
164(2)
What Does It Mean to Be Motivated by Extrinsic Factors?
164(1)
What Does It Mean to Be Motivated by Intrinsic Factors?
165(1)
What Are Some Specific Motivational Tips to Keep You Moving in the Right Direction?
166(4)
How Can You Be Motivated by Setting Goals?
166(1)
How Can You Be Motivated by Your Program Design?
167(1)
How Can You Be Motivated by Making Time to Exercise?
168(1)
How Can You Be Motivated by the Buddy System?
168(1)
How Can You Be Motivated by Your Attitude?
169(1)
How Can You Be Motivated by Rewards?
169(1)
How Can You Overcome Some of the Common Roadblocks to Happiness?
170(2)
How Can You Avoid the Comparison Trap?
170(1)
How Can You Avoid the Perfection Trap?
171(1)
How Can You Avoid the Expectation Trap?
171(1)
What Can You Do to Stay Motivated?
172(1)
Racing Strategies
173(12)
What Should You Do to Prepare in the Last Week Before Your Race?
174(2)
What Should You Consider a Week Before Your Race?
174(1)
What Should You Consider Two Days Before Your Race?
175(1)
What Should You Consider the Day Before Your Race?
175(1)
What Are the Last Minute Preparations Before the Gun Goes Off?
176(3)
What Should You Do to Prepare in the Hours Immediately Prior to the Race?
177(1)
What Should You Do to Prepare in the Minutes Immediately Prior to the Race?
178(1)
The Gun Has Gone Off---Now What?
179(4)
What Do You Need to Know About Setting the Pace?
179(1)
What Do You Need to Know About the Weather Conditions?
180(1)
What Do You Need to Know About the Course?
181(1)
What Do You Need to Know About Your ``Body Talk''?
182(1)
What Do You Need to Know About Your Mental Chatter?
182(1)
What Do You Need to Know About the Finish Line?
183(1)
What Is the Best Way to Recover from the Race?
183(2)
A Additional Resources and Logs
185(14)
Training Resources
186(1)
Running Resources
186(1)
Walking/Racewalking Resources
186(1)
Walking and Running Resources
186(1)
Fundraisers for Health
186(1)
Sports Nutrition Resources
187(1)
Newsletters
187(1)
Professional Organizations
187(1)
Books
187(1)
Web Sites
188(1)
Training and Nutrition Logs
188(11)
Index 199

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