Hit the ground running with this easy, total-body training guide.
Whether you’re a weekend runner looking to get in better shape or a road warrior aiming to tackle your first marathon, Easy Running Plans has something for you.
Throughout this book, you’ll learn the most effective stretching routines, strength workouts, and technique drills for runners—culminating in seven, easy-to-follow running plans. Whatever your goal may be, these plans will help you get there. And with the total-body approach, you’ll not only get the most out of your runs but acquire the skills necessary to keep injuries at bay.
Easy Running Plans contains the following:
Lace up—Choose the training schedule that best suits your needs, whether you’re looking to make steady gains or have your sights set on a 5k, 10k, half-marathon, or marathon.
Study up—Learn the fundamentals of proper running form, stride, injury-prevention, and recovery.
Speed up—Improve your speed, strength, and endurance with detailed illustrations depicting over 40 stretches, exercises, and drills—all of which can be performed at home, with little-to-no equipment.
When you’re ready to elevate your running game, pick up a copy of this book and get moving.
Author(s): Gaudette, Jeff
Publisher: Rockridge Press
Year: 2020
Language: English
Pages: 259
Tags: Hit the ground running with this easy, total-body training guide.
Title Page
Copyright Page
Dedication
Contents
Introduction: Developing Your Total-Body Running Plan
Part One: Before You Lace Up
Chapter One: Running: What Is It Good For?
Chapter Two: Dress Well, Run Well
Part Two: The Fundamentals
Chapter Three: Posture and Alignment
Standing Crescent Moon
Wide-Legged Forward Fold with Chest Expansion
Kneeling Lat
Supine Spinal Twist
Open-Heart Stretch
Chapter Four: Mastering Your Stride
Supported Low Lunge
Downward-Facing Dog
Ankle Circles
Reverse Tabletop
Glutes Stretch
Chapter Five: Warm-Up, Recovery, and Injury Prevention
Bound Angle
Thread the Needle
Quad Stretch
Standing Calf Stretch
Glutes Stretch
Assisted Supine Hamstring Stretch
Piriformis Stretch
AIS Calf Stretch
Supine Spinal Twist
Ankle Circles
Part Three: Putting in the Work
Chapter Six: Technique Drills
A-Skips
B-Skips
Straight Leg Bound
Butt Kicks
Carioca
Quick Feet
Ankling
High Knee
Chapter Seven: Strength Workouts
Plank
Bicycle
Mountain Climbers
Bracers
Reach Out and Back
Pistol Squat
Lunge
Calf Raises
Water Pump
Push-Up
Plank Row
Shoulder Rotation
Squat Jump
Skips for Height
Ankle Jumps
Bridge
Bird Dog
Hip Extension
Clamshell
Chapter Eight: Types of Runs
Part Four: Time to Train
Chapter Nine: Your Total-Body Running Plan
New Runners Training Plan
Noncompetitive Novices Training Plan
Noncompetitive Intermediate Runners Training Plan
Running Your First 5k Training Plan
Running Your First 10k Training Plan
Running Your First Half Marathon Training Plan
Running Your First Marathon Training Plan
Resources
References
Acknowledgments
About the Author
