- Taschenbuch: 176 Seiten
- Verlag: Simon & Schuster UK; Auflage: ed (14. April 2011)
- Sprache: Englisch
- ISBN-10: 1847370748
- ISBN-13: 978-1847370747
- Größe und/oder Gewicht: 18,9 x 0,1 x 24,6 cm
- Durchschnittliche Kundenbewertung: Schreiben Sie die erste Bewertung
- Amazon Bestseller-Rang: Nr. 341.627 in Fremdsprachige Bücher (Siehe Top 100 in Fremdsprachige Bücher)
How to Run: From fun runs to marathons and everything in between: All You Need to Know About Fun Runs, Marathons and Everything in Between (Englisch) Taschenbuch – 14. April 2011
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The book was very useful for my first marathon. I got excellent results according to expectations and the amount of training and miles that I put on training.
As other reviews have mentioned, there are many advertisements in the book. It does not affect the quality of the information. Besides I feel confident taking the advice, from the current world record marathon holder :) Great work Paula.
As for my results from using this book, I followed the 12 week "experienced intermediates improve your half marathon program". It was wonderful to follow someone else's instructions, because I tend to get into a running rut where I don't try anything other than some long runs and the same old intervals week after week. The mileage felt like a lot (40-50 mile weeks), but it was manageable and did a nice job of starting out easier to help runners transition from a base running to race specific workout program. Come race day I felt very prepared... unfortunately I had some hydration problems before the race (I was cramping up while doing a 10 min/mile warmup jog) and the pre-race water was broken. This was entirely my fault (not Radcliffe's book) as I tried not to drink too much so I wouldn't need to pit stop during the race. I eventually was able to find a water fountain and take a quick drink before the race began. I ran the entire race with a stitch in my side and took water and gatorade at every station. Even with this issue, I was able to hold just over a 7 min/mile pace for the first 10 miles. At that time the dehydration caught up with me and I dropped to somewhere between a 7:30 and 8 minute mile pace. And even with all of those issues, I still got a 3 minute PR of 1:36:01. I know I could have run it even faster if I weren't an idiot pre-race and had some more water. I really liked the book's training plan and would recommend it.
My father has run some 5ks before, but he decided to run the 10k when I was running the 13.1. He followed the 8-week "new intermediates how to train for a 10k" program. This was his first ever 10k. He set himself a goal time of 55 minutes. He finished feeling great in under 53 minutes getting 4th/27 in his age group and finishing in the top 10% overall.
Before buying this book, I considered downloading a training program for free. But I decided that Paula Radcliffe and her book were probably trustworthy in distance running. I am very happy with the results I achieved from using this book, and I can't wait for the next 13.1 so I can redeem myself by drinking plenty of fluids before the race.
The book is broken up into 10 chapters.
Chapter One, "Set Your Goals", emphasizes to keep a journal and make two lists setting up realistic goals and dream goals visualizing those dreams and so you may attain them.
Chapter Two "Getting Ready" walks you through how to chose the correct sneaker based on the type of foot you have. She also picks apart the sneaker and socks to wear with great visuals She continues with the type of clothing to purchase based on weather conditions and to make sure they are moisture wicking. She also has a section on gadgets and gizmos. These are necessary to purchase to achieve a goal. These items include a heart rate monitor, mp3 and running glasses.
Chapter Three, "Taking Care of Your Body", emphasizes on stretching pre and post workout. Again the visuals play an integral part in his chapter. Radcliffe also includes definitions on symptoms a runner may incur when running, such as shin splints and muscle soreness. This was one of my favorite chapters!
Chapter Four, "Getting Started", suggests different ways a runner can get motivated to run. You may run with a friend, a running group or club. With the groups a runner should make sure that a qualified coach is on hand to advise the runner. The running buddy helps a novice not only socially but to motivate each other. Radcliffe also includes a sample diary for the weekly run. The seven columns include: resting heart rate, weight, time of day of run, weather conditions, running distance, mile splits and how I felt. Weight is also discussed and explained in detail that a runners shape may even though they may not notice a change in weight due to muscle gain. Fat is lost so it is important to not bother with a scale as much as BMI (body mass index)and loose fitting clothes which is a true indicator of weight loss. A runner should build up gradually and hydrate. It doesn't matter what age you start, there is no barrier. You must also rest one day a week and enjoy. This is one of the first chapters that we see a training plan and it is for a 5K, again very detailed.
Chapter Five, " Raising your Game", deals with runners that would like to improve their performance, moving from a beginner to intermediate. You have finished a 5K now what? Well time to train for a 10K and half-marathon. The training plans are excellent and love how they pop out of the pages with informative and detailed information for new and experienced intermediates. Radcliffe then goes on to describe what one might expect on race day and how to prepare. She stresses again that you must stay hydrated, don't go out too fast, have a good breakfast ,arrive early and map out the run prior to race day.
Chapter 6, " Getting Serious," is aimed to give runners an edge in their performance and join the elite. Items included in this chapter are to watch your weight, keep fluids level up and improve your leg turnover. Speed work must be incorporated with strides, intervals, tempo runs and hill training. Longs runs are to be run fast but in a shorter distance than the actually marathon. This is to make sure that the body can handle the distance without causing too much fatigue. Strength and conditioning, with increased mileage are a big plus. A runner must have a recovery day and taper their training before the big race. Radcliffe then brings the reader to the "Race Day Strategy", along with a great picture of the NYC Marathon start. She advises the look at your training diary, look at your rehydrating methods, visualize the sections of the race and more importantly go into the race looking forward to it and enjoy. The chapter ends with more training schedules to run a fast 10K, half marathon and marathon along with notes.
Chapter 7, "Mind Games," teaches the runner to increase their mental strength. Personally this is the one item I needed help with. The state of mind influences the out come of the race. Don't psych yourself up. Have a mantra and focus. Get in the zone and remove any external distractions. By preparing throughly, relax, visualize success (whether it is to win, accomplish a PR or even finish) and talk to yourself.be your own motivator. You can do it!
Chapter 8, " The Body in Action," focuses on how the body works and unlocking your potential. The body's immune system is also discussed and Radcliffe writes about how to give it a boost and protect yourself by not training when you are not feeling well, precautions to prevent colds (hand sanitizers). Muscle cramps and lactic acids do happen and there are warning signs and ways to prevent this from happening.
Chapter 9, " Eat to Win", Nutrients and the powerful role they provide with fueling the body. Keep a five day food diary to track what you eat. This is a great tool to see what works and what doesn't. Do not run on an empty stomach and after a run again eat something to replenish. Carbohydrates, proteins and good sources of fat, the good and bad of alcohol in take, supplements and fluid intake are discussed in detail. Loved the table titled "Essential Nutrients" which breaks down vitamins into two sections showing what they do and where you can get them (pills or food).
Chapter 10, " Focus on Women", shows that women do have physical challenges, more so than men. Women can excel in long distances but what should they do when the dreaded "Curse" arrives every month? What about iron deficiency, working out during pregnancy (is it safe and how about weight training), eating and drinking for two, utilizing a support belt, post-pregnancy and getting your shape (rebuilding your abs) and weight back, breast feeding and my department, menopause.
"How to Run" is a keeper for me and I will follow Radcliffe's advice hoping to achieve my dreams to run my first marathon. Excellent resource and highly recommended!
And for beginers I thinks it's really expensive!!
Sorry Paula, I like it so much, but this book is terrible way to the people hearts.. :-(((((( I'm really at a loss :-(