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Running Science PDF

Author: Owen Anderson

$32.95 USD

Ebook
$32.95 USD

ISBN: 9781492575856

©2013

Page Count: 608

Access Duration: 10 Years

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More than 50 years ago, New Zealand’s Arthur Lydiard started using terms like base training, periodization, and peaking. His U.S. counterpart, Bill Bowerman, brought Lydiard’s term for what until then had been called roadwork, or jogging, to the States. Soon after, the 1970s running boom started, spurred by exercise-advocating research from the growing fields of exercise science and sports medicine and from enthusiasts such as Jim Fixx, author of The Complete Book of Running. One of Bowerman’s former runners at the University of Oregon, Phil Knight, saw to it that those millions of new runners had swoosh-adorning footwear designed specifically for their sport.

The pace of knowledge enhancement and innovation has, in fact, been so brisk through the years that even highly informed runners could be excused for not keeping up, but no longer. Running Science is a one-of-a-kind resource:

• An easily comprehended repository of running research

• A wealth of insights distilled from great sport and exercise scientists, coaches, and runners

• A do-it-right reference for a host of techniques and tactics

• An array of the most credible and widely used training principles and programs

• Perhaps most of all, a celebration of the latest science-based know-how of running, now truly the world’s most popular sport

Running Research News and Training Update editor Owen Anderson presents this comprehensive work in a compelling way for runners. A PhD and coach himself, Anderson has both a great enthusiasm for sharing what scientific studies offer the running community and a keen sense of what’s really important for today’s informed runners to know.

Part I Genetics and Running

Chapter 1 Running’s Nature-Versus-Nurture Debate

Chapter 2 Genes That Influence Performance

Chapter 3 Genetic Differences Between Elite and Nonelite Runners

Part II Biomechanics of Running

Chapter 4 The Body While Running

Chapter 5 Refinement in Running Form

Chapter 6 Running Surfaces, Shoes, and Orthotics

Part III Physiological Factors in Running Performance

Chapter 7 Maximal Aerobic Capacity (VO2max)

Chapter 8 Running Economy

Chapter 9 Minimum Velocity for Maximal Aerobic Capacity (vVO2max)

Chapter 10 Velocity at Lactate Threshold

Chapter 11 Maximal Running Speed

Chapter 12 Resistance to Fatigue

Part IV Training Modes and Methods for Runners

Chapter 13 General Strength Training

Chapter 14 Running-Specific Strength Training

Chapter 15 Hill Training

Chapter 16 Speed Training

Chapter 17 Cross-Training

Chapter 18 Altitude Training

Part V Training Variables and Systems in Running

Chapter 19 Volume and Frequency

Chapter 20 Intensity

Chapter 21 Recovery

Chapter 22 Periodization and Block Systems

Chapter 23 Strength Training for Endurance Runners

Part VI Optimal Training for Specific Conditioning

Chapter 24 VO2max Increase

Chapter 25 Economy Enhancement

Chapter 26 vVO2max Gain

Chapter 27 Lactate-Threshold Upgrade

Chapter 28 Increasing Maximal Running Speed

Chapter 29 Promoting Resistance to Fatigue

Part VII Molecular Biological Changes in Running

Chapter 30 Training Effects at the Molecular Level

Chapter 31 Training Favoring Molecular Enrichment

Part VIII Distance-Specific Training

Chapter 32 Training for 800 Meters

Chapter 33 Training for 1,500 Meters and the Mile

Chapter 34 Training for 5Ks

Chapter 35 Training for 10Ks

Chapter 36 Training for Half Marathons

Chapter 37 Training for Marathons

Chapter 38 Training for Ultramarathons

Part IX Sports Medicine for Runners

Chapter 39 Running Injuries and Health Risks

Chapter 40 Prevention of Running Injuries

Chapter 41 Health Benefits of Running

Chapter 42 Health Considerations for Special Running Populations

Part X Running Nutrition

Chapter 43 Energy Sources and Fuel Use for Runners

Chapter 44 Eating for Enhanced Endurance and Speed

Chapter 45 Fueling Strategies During a Run

Chapter 46 Weight Control and Body Composition

Chapter 47 Ergogenic Aids for Running

Part XI Psychology of Running

Chapter 48 The Brain and the Experience of Fatigue

Chapter 49 Psychological Strategies for Improved Performance

Chapter 50 Addictive Aspects of Running

Owen Anderson, PhD, has been a regular contributor to Runner’s World, Shape, Men’s Health, Peak Performance, National Geographic Adventure, and Sports Injury Bulletin. He has written extensively on the topics of running training, strength training for running, sports nutrition, and injury prevention, and he developed the neural system of training, which diminishes the emphasis on mileage and promotes the use of high-quality running and the progression of running-specific strength training to achieve optimal running fitness.

Anderson is the founder of Lansing Sports Management, which coaches elite athletes from Kenya and manages their international competitions. He has enjoyed a successful career coaching runners of all levels, including notables such as Benjamin Simatei, the winner of the Park Forest 10-mile race in Chicago, Illinois, and Chemtai Rionotukei, who in 2012 and 2013 has six victories, two course records, and 14 top-four finishes in U.S. road races, including a win at the 2013 Fifth Third River Bank 25K.

Anderson is the race director of the annual Lansing Marathon, Lansing Half Marathon, and Ekiden Relay. In addition, he hosts running camps throughout the U.S., including the Lansing Marathon Running Camp in Thetford Center, Vermont. Anderson is also the CEO of Lansing Moves the World, a nonprofit foundation that coordinates three projects, including an after school program for Lansing children age 9 to 14, a tree planting program in east Africa, and a program for families and children victimized by the recent violence in the Tana River Delta district of Kenya.

Anderson was awarded a National Science Foundation fellowship and completed his PhD at Michigan State University.

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Owen Anderson

Running Science PDF

$32.95 USD

More than 50 years ago, New Zealand’s Arthur Lydiard started using terms like base training, periodization, and peaking. His U.S. counterpart, Bill Bowerman, brought Lydiard’s term for what until then had been called roadwork, or jogging, to the States. Soon after, the 1970s running boom started, spurred by exercise-advocating research from the growing fields of exercise science and sports medicine and from enthusiasts such as Jim Fixx, author of The Complete Book of Running. One of Bowerman’s former runners at the University of Oregon, Phil Knight, saw to it that those millions of new runners had swoosh-adorning footwear designed specifically for their sport.

The pace of knowledge enhancement and innovation has, in fact, been so brisk through the years that even highly informed runners could be excused for not keeping up, but no longer. Running Science is a one-of-a-kind resource:

• An easily comprehended repository of running research

• A wealth of insights distilled from great sport and exercise scientists, coaches, and runners

• A do-it-right reference for a host of techniques and tactics

• An array of the most credible and widely used training principles and programs

• Perhaps most of all, a celebration of the latest science-based know-how of running, now truly the world’s most popular sport

Running Research News and Training Update editor Owen Anderson presents this comprehensive work in a compelling way for runners. A PhD and coach himself, Anderson has both a great enthusiasm for sharing what scientific studies offer the running community and a keen sense of what’s really important for today’s informed runners to know.

Part I Genetics and Running

Chapter 1 Running’s Nature-Versus-Nurture Debate

Chapter 2 Genes That Influence Performance

Chapter 3 Genetic Differences Between Elite and Nonelite Runners

Part II Biomechanics of Running

Chapter 4 The Body While Running

Chapter 5 Refinement in Running Form

Chapter 6 Running Surfaces, Shoes, and Orthotics

Part III Physiological Factors in Running Performance

Chapter 7 Maximal Aerobic Capacity (VO2max)

Chapter 8 Running Economy

Chapter 9 Minimum Velocity for Maximal Aerobic Capacity (vVO2max)

Chapter 10 Velocity at Lactate Threshold

Chapter 11 Maximal Running Speed

Chapter 12 Resistance to Fatigue

Part IV Training Modes and Methods for Runners

Chapter 13 General Strength Training

Chapter 14 Running-Specific Strength Training

Chapter 15 Hill Training

Chapter 16 Speed Training

Chapter 17 Cross-Training

Chapter 18 Altitude Training

Part V Training Variables and Systems in Running

Chapter 19 Volume and Frequency

Chapter 20 Intensity

Chapter 21 Recovery

Chapter 22 Periodization and Block Systems

Chapter 23 Strength Training for Endurance Runners

Part VI Optimal Training for Specific Conditioning

Chapter 24 VO2max Increase

Chapter 25 Economy Enhancement

Chapter 26 vVO2max Gain

Chapter 27 Lactate-Threshold Upgrade

Chapter 28 Increasing Maximal Running Speed

Chapter 29 Promoting Resistance to Fatigue

Part VII Molecular Biological Changes in Running

Chapter 30 Training Effects at the Molecular Level

Chapter 31 Training Favoring Molecular Enrichment

Part VIII Distance-Specific Training

Chapter 32 Training for 800 Meters

Chapter 33 Training for 1,500 Meters and the Mile

Chapter 34 Training for 5Ks

Chapter 35 Training for 10Ks

Chapter 36 Training for Half Marathons

Chapter 37 Training for Marathons

Chapter 38 Training for Ultramarathons

Part IX Sports Medicine for Runners

Chapter 39 Running Injuries and Health Risks

Chapter 40 Prevention of Running Injuries

Chapter 41 Health Benefits of Running

Chapter 42 Health Considerations for Special Running Populations

Part X Running Nutrition

Chapter 43 Energy Sources and Fuel Use for Runners

Chapter 44 Eating for Enhanced Endurance and Speed

Chapter 45 Fueling Strategies During a Run

Chapter 46 Weight Control and Body Composition

Chapter 47 Ergogenic Aids for Running

Part XI Psychology of Running

Chapter 48 The Brain and the Experience of Fatigue

Chapter 49 Psychological Strategies for Improved Performance

Chapter 50 Addictive Aspects of Running

Owen Anderson, PhD, has been a regular contributor to Runner’s World, Shape, Men’s Health, Peak Performance, National Geographic Adventure, and Sports Injury Bulletin. He has written extensively on the topics of running training, strength training for running, sports nutrition, and injury prevention, and he developed the neural system of training, which diminishes the emphasis on mileage and promotes the use of high-quality running and the progression of running-specific strength training to achieve optimal running fitness.

Anderson is the founder of Lansing Sports Management, which coaches elite athletes from Kenya and manages their international competitions. He has enjoyed a successful career coaching runners of all levels, including notables such as Benjamin Simatei, the winner of the Park Forest 10-mile race in Chicago, Illinois, and Chemtai Rionotukei, who in 2012 and 2013 has six victories, two course records, and 14 top-four finishes in U.S. road races, including a win at the 2013 Fifth Third River Bank 25K.

Anderson is the race director of the annual Lansing Marathon, Lansing Half Marathon, and Ekiden Relay. In addition, he hosts running camps throughout the U.S., including the Lansing Marathon Running Camp in Thetford Center, Vermont. Anderson is also the CEO of Lansing Moves the World, a nonprofit foundation that coordinates three projects, including an after school program for Lansing children age 9 to 14, a tree planting program in east Africa, and a program for families and children victimized by the recent violence in the Tana River Delta district of Kenya.

Anderson was awarded a National Science Foundation fellowship and completed his PhD at Michigan State University.

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