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Build Your Running Body: A Total-Body Fitness Plan for All Distance Runners, from Milers to Ultramarathoners-Run Farther, Faster, and Injury-Free (English Edition) [Kindle Edition]

Pete Magill , Thomas Schwartz , Melissa Breyer , Armando Siqueiros

Kindle-Preis: EUR 15,78 Inkl. MwSt. und kostenloser drahtloser Lieferung über Amazon Whispernet

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“The best running book ever.” —Bob Anderson, founder of Runner’s World

Whether you're a miler or an ultramarathoner, if you want a fit, fast, and injury-resistant running body, there's a better way to train than relentlessly pursuing mileage. This easy-to-use workout manual draws on the latest research in running physiology to target all the components that go into every stride—including muscles, connective tissue, cardiovascular fitness, energy production, the nervous system, hormones, and the brain. With the breakthrough whole-body training program in Build Your Running Body, runners will improve their times, run longer and more comfortably, and reduce injury.

With more than 150 workouts—from weightlifting and cross-training to resistance exercises and plyometrics—fine-tuned to individual skill levels and performance goals, PLUS:

393 photos that make it easy to follow every step of every workout
10 training programs to help runners of all levels integrate the total-body plan into their daily routines
Interviews with leading runners, exercise scientists, and coaches—learn how elite runners train today
Race strategy for the crucial weeks leading up to the competition and through to the finish line
Exercises to prevent injury and rehabilitate common running ailments
Seasoned insight on barefoot running, the pros and cons of stretching, and other hot-button topics
Nutrition guidance on carbs, proteins, fats, and weight loss
More than 30 recipes to speed recovery and cement fitness gains
Beginners' guidelines every step of the way
Valuable tips on proper apparel, tracking your progress, and more!


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Die hilfreichsten Kundenrezensionen auf (beta) 4.7 von 5 Sternen  77 Rezensionen
37 von 38 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen Terrific book...I'm finally learning to run the right way! 11. August 2014
Von Brent Olsen - Veröffentlicht auf
If you finally want to learn how to run properly, this is the book for you.

I am not an expert in Kinesiology (in fact I had to look up the word), and I was originally taught how to run by the U.S. Army (yes, in combat boots). So when I came back to running in my later years, I decided to do it the right way. My search for the proper running guide led me to this book.

The strength in this book lies in its manageable and digestible approach to explaining the proper ways to train and run. So many books cover the topic of running from such a scientific and clinical basis that they lose track of the fact that they have to be understood to be useful. A running tome is only useful if it has practical and thoughtful knowledge; not narrow interpretations by ‘authorities’ in ridiculously specialized fields.

If you are the .5% that waits with anxious anticipation for the next running article concerning electrolyte permeation of the semi-permeable membrane (I kinda made that topic up), then this may not be the book for you. But if you are looking for a book which is genuinely easy to read, enjoyable, and will positively affect your running performance, then buy this book today!
26 von 27 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen AWESOME illustrations, Love strength building and injury prevention exercises as well as the nutrition advice; highly recommend 16. August 2014
Von ALEJAS - Veröffentlicht auf
Wow! I never thought that a book about running would call my attention, but this one did… I was totally surprised to learn that strength building exercises can help me to improve my running, as can eating certain types of foods. Who would have thought of finding recipes in a running book? Not me! To be honest, I did not pick up the book because I wanted to run. I was delighted that it had illustrations of strength building and injury prevention exercises.

A couple of years ago I sprained my ankle while playing soccer and was sent home with a cast and a sheet of paper with instructions of exercises that I could not figure out. With this book I can easily turn to the chart on page 378 to find a brief description of the injury that I suffered, as well as a list of exercises that can help me prevent/recover from this injury and I can then look at the illustrations of these exercises. I’ve also learned what exercises help to relieve my back of the stress of sitting on a chair for sustained periods of time (something I do at work every day). So, I love the illustrations that show how the exercise is done and also the charts that tell me which muscle groups are being worked out. Strength building is something that I had been wanting to do for some time now, but my biggest obstacle was that I tend to focus on one muscle group. Now that I have the book I use the chart as a guideline and it’s been of tremendous help.

Another thing that I like a lot about this book is that it talks about nutrients and food. For me this is interesting because oftentimes I feel weak after my workouts and when this happens I don’t feel like exercising anymore. I know that I am lacking one or more nutrients, but even my doctor has failed to give me good advice on this. So, the nutrition advice and recipes contained in this book come in very handy for me.

Third, I love that there’s a chart with schedules to follow. Plainly stated, I am not a planner. If the plan is given to me, I will carry it out. But if you ask me to plan my routine, be it running or any other kind of exercise, I might find it easier to skip the whole thing altogether. So, I could not be more grateful that the authors of this book have done all the planning for me!

Lastly, I was one of those people who think that running ruins your knees and creates all sorts of foot problems. But after about a week of reading this book, I am ready to reconsider my previous position on running. As a matter of fact, I am excited about it! This coming October I will be participating in my first 5K marathon and I am looking forward to it.

Build Your Running Body has helped me to understand that running is much more than putting on my tennis shoes and moving my legs. It’s a total workout that involves many muscles of the body as well as the mind. On my last visit to Barnes and Noble I browsed through other running books and I can honestly say that this one is the best. The book is worth it and I totally recommend it!
49 von 59 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen Contents of the book 28. Juli 2014
Von NRodriguez - Veröffentlicht auf
Format:Taschenbuch|Verifizierter Kauf
I have not read the book yet but I saw that today amazon does not show the book's content and to
help you making the decision to buy it I present the following information from the book:


Pete Magill is a senior writer and columnist for Running Times magazine and the 2013 USA Masters
Cross Country runner of the Year.He is the fastest-ever American distance runner over age 50 in
the 5K and 10K.He lives in South Pasadena,California.

Thomas Schwartz runs the popular website personal training website is isan exercise physiologist and coach in Meridian,Idaho.

Melissa Breyer is the coauthor of True Food and is a Green Living columnist for Discovery
Channel's lives in Brooklyn,New York.


Foreword-Dr.Armando Siqueiros

PART ONE:Build Your Running Knowledge

1.Build Your Running Motivation
2.Build Your Running History
3.Build Your Running Gear
4.Build Your Running Vocabulary

PART TWO:Build Your Running Body-
Components and Workouts
5.Build Your Running Muscles
6.Build Your Running Connective Tissue
7.Build Your Running Cardiovascular System
8.Build Your Running Powerhouses
9.Build Your Running pH
10.Build Your Running Energy System
11.Build Your Running Nervous System
12.Build Your Running Hormones
13.Build Your Running Brain

PART THREE:Build Your Running Program-
Principles and Schedules

14.Build Your Running Approach
15.Build Your Training Schedule
16.Build Your Running Recovery
17.Build Your Running Injury Prevention

PART FOUR:Build Your Running Diet-
Protein,Carbs,Calories,and Nutrition

18.Build Your Running Diet With Real Food
19.Build Your Running Carbohydrates
20.Build Your Running Protein
21.Build Your Running Fats
22.Build Your Running Nutrients
23.Build Your Running Weight-Loss Program

PART FIVE:Build Your Race Strategy

24.Build Your Race Approach
25.Build Your Race

Injury Prevention
Further Reading
About the Authors

An extract from the

Maybe you like the cover and wanted to see if there were more photos inside-there are,
about four hundreds of them,comprising the most comprehensive photo instruction guide
for workouts,exercises,and drills available in a running book.

Whether you're a beginner looking to train for the first time or an experienced runner
hoping to improve a 5K or a marathon PR,Build Your Running Body's unique training
will help carry you to your goal.

...we all bring a slightly different body type,exercise history,and performance goal
to our training.So instead of being asked to follow a generic prescription for
mileage and'll build your fitness from the ground up,learning to
target the individual components of your running body-your muscles,connective tissue,
cardiovascular system,hormones and more-and to focus on those components that are
most relevant to your goals.

Build Your Running Body will take you on an amazing journey through your running body.
You'll begin with the microscopic fibers that comprise your running muscles,and then
you'll tour every other running-related component of your body-traveling along the
60,000-mile superhighway of your body's blood vessels-before finally concluding
your trip in the incorporeal mission control center that resides in your brain.
You'll learn exactly how each component of your running body contributes to your
running,and you'll be shown how to train those components on three different levels:

First,you'll break down each separate component into its individual parts(e.g.,
your heart and blood vessels as parts of your cardiovascular system),and you'll
learn specific training to target those parts in the "Training Recommendations"
sections that appear in each chapter.

Next,you'll find a photo instruction section at the end of every component chapter
that offers a full array of training for the components as a whole(or lets you
know where in the book to find the relevant workouts).

Finally,you'll be advised on integrating training for all your components into
twelve week programs,with Chapter 15 offering sample training schedules for all
levels of runners(beginner,intermediate,and advanced).

Part One of the book offers chapters on motivation,running's history...running gear,
and running vocabulary-this last chapter supplemented by an appendix glossary
defining more than 250 running terms.

Part Three includes a whole chapter devoted to injury prevention,and a corresponding
table in the back of the book that lists exercise-specific prevention and
rehabilitation guidance for more than forty common running injuries.

Part Four offers six chapters on diet and nutrition.

Part Five gets down to the nitty-gritty,detailing proper race preparation and tactics
for the competitive runners among us.

The book also includes pace tables for every conceivable run,calorie-burn charts
for most workouts,and expert discussion throughout on topics from running fads to
PEDs (performance-enhancing drugs) to sneaky sugars that manufacturers slip into
your food.
22 von 25 Kunden fanden die folgende Rezension hilfreich
3.0 von 5 Sternen Encyclopedic... 1. August 2014
Von JAG - Veröffentlicht auf
Format:Taschenbuch|Verifizierter Kauf
First let me say how excited I was when I heard Peter Magill had a book coming, I pre-ordered immediately as I really wanted to "Build my running body" for the upcoming season. Pete's American Record Masters 5K is an amazing accomplishment and his columns in Running Times meld experience, wit, and science into the best columns I have read. His focus on muscle fibers types and their relevancy really form a foundation for training and recovery. Perhaps my high expectations have led to my lackluster reaction to this book. It is like an encyclopedia trying to cover every topic possible from running history to muscle fibers to making meals. It is not focused on just "Building your running body" in the way that I envisioned. It has the feel of a book that is written by committee with multiple authors and editors each wanting to add more but then being constrained by page numbers. While I was waiting for this to come out, I purchased another book for focused strength training for runners that met my needs, but that is it's sole focus. I think the current book could have been broken into three (strength training, nutrition, training-racing).That being said, as noted, my reaction may be due to what I hoped for-a focused book-versus what this delivered-an encyclopedic effort. For others, I think its worth a look, you can always return to amazon if you don't like.
4 von 4 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen 3 stars Kindle version / 5 stars for content 17. Februar 2015
Von Tom - Veröffentlicht auf
Format:Kindle Edition|Verifizierter Kauf
I love this book but I want to start the review with my only complaint which is specific to the Kindle version. Pete Magill references page numbers....but the Kindle version has no page numbers! I am constantly trying to find what my target time should be, or where that great exercise was, but it is very hard to use the kindle version as a reference. (Example: Slow tempo is on page 130.... but where is page 130?! is it at location 18456?)

Now about the GREAT CONTENT: really a pleasure to learn the correct techniques, after much floundering going by what friends were doing I am super happy to finally be running and training the right way. I have high hopes that this book will help me cross the finish line on my first marathon!

But I would not recommend the kindle version for the reason discussed above. I am thinking about purchasing a physical copy of the book it is so bad.
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