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Runner's World How to Make Yourself Poop: And 999 Other Tips All Runners Should Know - Softcover

Buch 36 von 38: Runner's World

Kita, Meghan; Editors Of Runner's World Maga

 
9781635651836: Runner's World How to Make Yourself Poop: And 999 Other Tips All Runners Should Know
Softcover
ISBN 10: 1635651832 ISBN 13: 9781635651836
Verlag: Harmony/Rodale/Convergent, 2018

Inhaltsangabe

Every runner knows how important it is to prevent an unfortunate bathroom accident midrun. This book can show you how.

For any runner who wants a quick, easy reference guide to every running issue under the sun, look no further. With tips on training, nutrition, gear, motivation, health, and racing, Runner’s World How to Make Yourself Poop is essential reading for runners who want to improve their performance. From “The Best Way to Tie Your Shoes” to “9 Tactics for Busting Out of a Running Rut” and everything in between, these short, easy-to-use tips from reliable experts are the perfect gift for any runner in your life.

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Über die Autorin bzw. den Autor

Meghan Kita is a writer, editor, and runner who has finished seventeen marathons in ten states. She once held the Guinness World Record for fastest marathon dressed as a fast food item (female). From a young age, she has considered “poop” to be among the funniest words and is, therefore, thrilled to have managed to work it into the title of her first book. She lives in Allentown, Pennsylvania, with her husband and personal chef, Paul, and her son, Theodore.

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Chapter One: Planning Your Training

5 Running Frequencies (and How to Tell Which is Right for You)
Choosing how many days per week to run is like finding a life partner: You just know when it’s right. But unlike your partner (hopefully), your perfect frequency might change as you age and evolve as an athlete. Here’s how to know how many run days are right for you, right now.

1. ONE OR TWO RUNNING DAYS PER WEEK. If you’re coming back from illness or injury—or your life has gone completely bonkers—something always beats nothing. If you can add in walks or cross-training to boost fitness without much impact, that will prepare your body to run more when the time is right.

2. THREE RUNNING DAYS. This is an ideal frequency for triathletes, low-mileage runners, or the injury-prone. You’ll want each run to last at least 20 minutes. If you have dreams of fast finishes but always end up hurt, you may be able to reach your goals with 1 speedwork day, 1 tempo-run day, and 1 long-run day, plus 2 days of cross-training; pick up the book Run Less, Run Faster for plans.

3. FOUR OR FIVE RUNNING DAYS. Most longtime runners settle in here, the “sweet spot” for those who log miles as their primary exercise and aren’t frequently injured. These runners can safely manage 30 to 50 weekly miles with ample time to recover. Most half- and full-marathon plans will have you running 4 or 5 days.

4. SIX RUNNING DAYS. More advanced runners might land here, especially when training for a half- or full-marathon PR. The more often you run, the better you’ll be—if your body and schedule will allow it.

5. SEVEN RUNNING DAYS. This is the realm of streakers, elite runners, and obsessives. If you’re young and healthy, you might be able to handle this frequency. Just make sure to run at a truly easy pace the days before and after hard or long workouts.
 

4 Reasons to Run Without Racing
If anyone tells you you’re not a real runner because you don’t race, sock ’em right in the nose. Running makes you a runner—and it’s easier to stick to a running routine if you know why you’re doing it. If you’re not running to race, find what else motivates you to determine how you should train.

1. TO BE HEALTHY AND FIT. You’ll want to run about every other day and no more than about 35 miles per week to get the most benefits from running with the least risk of injury. Round out your week with an additional day or two of cross-training or strength training that challenges your body in a different way. Choose a few activities that you enjoy and switch it up if you get bored.

2. TO LOSE WEIGHT. In addition to a couple easy runs, schedule one long run (of 45 to 90 minutes) and one high-intensity interval session each week. Try Chicago-based coach Jenny Hadfield’s “fat-blaster workout”: Walk and jog 6 minutes to warm up, then do eight to ten 60-second all-out bursts with 90-second walking recoveries. Light to moderate strength training promotes a leaner physique, so find a way to work it into your routine at least twice per week.

3. TO RELIEVE STRESS. High-intensity efforts can create stress, so stick to an easy pace most days. If you know you feel better postrun, try easy doubles (two 20- to 30-minute runs, one in the morning and one in the afternoon or evening) instead of a single longer outing. Research shows your mood improves when you’re outdoors, so when possible, avoid the treadmill.

4. TO BE SOCIAL. Joining up with a group for a long, easy run is a sure way to make running buddies. If that seems too intimidating, offer to join a wannabe runner on his or her first outings—it’s fun to be a role model. Or enjoy some pre- and postrun interaction without the pressure to chat as you run by joining a group track or hill workout.
 

2 Reasons to Train by Time…
Research shows that your brain processes time and distance differently. When you’re going for time, you’re more likely to maintain an even effort; when you’re going for distance, you’re more likely to pick it up as you near the end. Both methods have a place in your training—here is time’s.

1. TO LEARN HOW TO GAUGE EFFORT. Time-based intervals and tempo runs require you to home in on an effort you can sustain for the duration of the repeat—a skill you need if you race. You’ll tune in to your breathing and body to replicate the feeling you experience hitting what you’ve learned to be your speedwork or tempo pace in distance-based workouts.

2. TO GIVE YOUR BRAIN A BREAK. If it’s really warm or windy, or you’re coming back from illness or injury, you’ll struggle to hit your perfect-day paces during workouts—and that might sap your confidence. Instead, translate your usual workout to a time- and effort-based one. For example, if you usually run 800-meter repeats in 4:00 each with 400-meter recovery, do 4:00 hard repeats with 2:00 jogging recovery off the track. Or if your long-run pace is 10:00 per mile and you have 12 on the schedule on a warm, humid day, run at a comfortable pace for 2 hours. Easy-run days are also good to do by time instead of distance: Run slowly enough to avoid huffing and puffing for 30 to 60 minutes.
 

…And 2 to Train by Distance

1. TO SET A GOAL PACE. If you never know how fast you’re running, you won’t know how fast you can expect to finish on race day. Some runners are cool with this, but if you’re not, you’ll need to go for distance in at least some of your workouts. Measure key workouts at least every 2 to 3 weeks to see how you’re progressing.

2. TO LEARN A GOAL PACE. If you have a pace in mind, the best way to ensure you can do it on race day is to practice it. You can use speedwork repeats of up to a mile to rehearse 5K or 10K pace. Half and full marathoners can dedicate a midlength weekday run to practicing pace; more experienced athletes can build race-pace miles into their long runs every other week instead.
 

2 Rules to Help You Increase Mileage Safely
Running too much is a recipe for disaster—or at least for shin splints. But it’s possible to gradually raise the threshold of what your body considers “too much.” Either follow a reputable training plan to boost mileage slowly and safely or follow one of these rules.

1. THE 10 PERCENT RULE. This oft-repeated nugget recommends increasing volume by no more than 10 percent each week. For example, if you’re running 20 miles this week, run no more than 22 next week.

2. THE ACUTE-TO-CHRONIC TRAINING RATIO. This more-scientific rule compares your “acute” mileage from the previous week to your “chronic” mileage (the average of your 4 previous weeks). For example, if you ran 20 miles in week 1, 22 in week 2, 24 in week 3, and 28 in week 4, that gives you an average mileage of 23.5. Divide your “acute” mileage (28, in week 4) by your average (23.5) to get the ratio (1.19). Research has found that injury risk increases when the ratio is 1.2 or higher and increases significantly when it’s more than 1.5. This rule is useful for upping mileage and for plotting a safe return from illness or injury.
 

The 4-Step Plan for Improving as a Runner—Without Getting Hurt
The Road Runners Club of America (RRCA) offers a 2-day coaching certification program that thousands of runners have completed. In it, students learn about “Introduce,...

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Verlag
Harmony/Rodale/Convergent
Erscheinungsdatum
2018
Sprache
Englisch
ISBN 10 
1635651832
ISBN 13 
9781635651836
Einband
Taschenbuch
Anzahl der Seiten
272
Kontakt zum Hersteller
Nicht verfügbar
Verantwortliche Person
GPSR Kontakt
gpsr@libri.de

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