Оглавление
Arthur Lydiard. Running to the Top
RUNNINGto the. TOP
CONTENTS
INTRODUCTION
CHAPTER 1. THE 21 FACTORS
CHAPTER 2. WHY IS RUNNING VALUABLE?
CHAPTER 3. THE BASICS OF YOUTH
CHAPTER 4. DEVELOPING FITNESS
CHAPTER 5. HOW TO START RUNNING
CHAPTER 6. RUNNING TECHNIQUE
CHAPTER 7. THE PATH TO FULL POTENTIAL
CHAPTER 8. SETTING A SCHEDULE
CHAPTER 9. INJURIES
CHONDRAMALACIA
HAMSTRING PULLS
MUSCLE TEAR
SPRAINS
BLISTERS
CHAFING
STITCH
BACK PROBLEMS
CRAMPS AND CALCIUM
STRESS FRACTURES
SHIN SPLINTS
BURSITIS
HEEL SPURS
CARTILAGE
ELASTICISED BANDS
CHAPTER 10. ALTITUDE
CHAPTER 11. MYTHS AND MISCONCEPTIONS
RUNNING WILL HELP YOU LIVE LONGER
RUNNING WILL IMPROVE YOUR MENTAL CAPACITY AND CONFIDENCE
RUNNING SHOULD BE AVOIDED BY ANYONE WITH HEART PROBLEMS
CHOLESTEROL CAN KILL YOU
RUNNING HEIGHTENS YOUR SEX DRIVE
DOES RUNNING IMPROVE THE ABILITY TO WITHSTAND PAIN ASSOCIATED WITH HARD ANAEROBIC EXERCISE AND COMPETITION?
IS RUNNING BAD FOR YOUNG CHILDREN
DO WE NEED SPECIFIC REASONS TO RUN
DO WE NEED TO EVALUATE DAILY TRAINING AND KEEP WITHIN OUR LIMITATIONS
IS REGULAR TRAINING IN ALL CONDITIONS IMPORTANT
TRAINING AND NOT STRAINING
DOES RUNNING REDUCE WEIGHT
DO WE NEED TO CONTROL OUR CALORIE INTAKE
SMOKING AND ADDICTIONS
SPORTS MEDICINE TESTING
OXYGEN ASSIMILATION
WHO CAN TRAIN?
NATURAL ATTRIBUTES
DO YOU HAVE TO BE NATURALLY GOOD TO SUCCEED?
DO YOU NEED UPPER-BODY STRENGTH?
DO WE NEED FAT?
IS AGE A GREAT BARRIER?
FEET HOW TO TAKE CARE OF THEM
CHAPTER 12. SETTING OUT YOUR SCHEDULE
Wind Sprints
Hill Springing
Leg Speed
Long Aerobic Running
Pace Judgement Running
Relaxed Striding
Repetitions
Sprint Training
Steep Hill or Steps Running
Time Trials
Conditioning
Hill Training
Anaerobic Training
Co-ordination Training
Continuation of Training and Racing
Cross Country Non-Race Week
Race Week
Road Racing Non-Race Week
Race Week
FUN RUN SCHEDULE FOR BEGINNERS. For Six Weeks
For Four Weeks
Four Weeks
Four Weeks
Two Weeks
One Week
One Week
800 METRES. For as Long a Time as Possible
Four Weeks
One Week
One Week
One Week
One Week
One Week
One Week
One Week
One Week
One Week
One Week
1,500 METRES. As Long a Time as Possible
Four Weeks
One Week
One Week
One Week
One Week
One Week
One Week
One Week
One Week
One Week
One Week
3,000 METRES. As Long a Time as Possible
Two Weeks
Four Weeks
One Week
One Week
One Week
One Week
One Week
One Week
One Week
3,000 METRES STEEPLECHASE
As Long a Time as Possible
Two Weeks
Four Weeks
One Week
One Week
One Week
One Week
One Week
One Week
One Week
One Week
One Week
One Week
5,000 METRES. As Long a Time as Possible
Two Weeks
Four Weeks
One Week
One Week
One Week
One Week
One Week
One Week
One Week
One Week
One Week
One Week
10,000 METRES. As Long a Time as Possible
Two Weeks
Four Weeks
One Week
One Week
One Week
One Week
One Week
One Week
One Week
One Week
One Week
One Week
CHAPTER 13. MARATHON
SOME RACE-DAY TIPS
BEGINNERS MARATHON. Four Weeks
Two Weeks
Four Weeks
Four Weeks
One Week
One Week
One Week
One Week
One Week
One Week
One Week
One Week
One Week
One Week
MARATHON. For as Long a time as Possible (12 weeks)
Four Weeks
One Week
One Week
One Week
One Week
One Week
One Week
One Week
One Week
One Week
One Week
CHAPTER 14. THE ATHLETE AND THE COACH — THE VITAL RELATIONSHIP
CHAPTER 15. FOOD, FATS, VITAMINS AND MINERALS
VITAMIN A
B-COMPLEX
VITAMIN C
VITAMIN E
CALCIUM
PHOSPHORUS
MAGNESIUM
POTASSIUM
SODIUM
IRON
CHROMIUM
ZINC
SELENIUM
CHAPTER 16. TEAM TRAINING
CHAPTER 17. EVALUATING YOUR TRAINING
CHAPTER 18. TRAINING TERMS
AEROBIC TRAINING
ANAEROBIC TRAINING
MUSCULAR CONDITIONING
DEVELOPING SPEED
HIGH KNEES
BOUNDING
RUNNING TALL
CHAPTER 19. SHOES AND FEET
LEG PROBLEMS
KNEE PROBLEMS
ACHILLES TENDON PROBLEMS
HAMSTRING PROBLEMS
CHAPTER 20. FOODS AND FATS
CHAPTER 21. THE VALUE OF GOOD PREPARATION
CHAPTER 22. WARMING UP AND COOLING DOWN — TWO MUSTS
Fat-less body mass (kg) determined on the base of anthropometric data
Oxygen intake in litre/minute
CLASSIFICATION TABLES
INDEX
