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Galloway's Book on running

Author: Jeff Galloway
Publisher: Bolinas, Calif. : Shelter Publications ; New York, N.Y. : Distributed by Random House, ©1984.
Edition/Format:   Print book : English : New and revView all editions and formats
Summary:
An approach to running describing how to prepare for races and to avoid stress -related injuries and to help the runner get started comfortably and with confidence.
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Additional Physical Format: Online version:
Galloway, Jeff, 1945-
Galloway's Book on running.
Bolinas, Calif. : Shelter Publications ; New York, N.Y. : Distributed by Random House, ©1984
(OCoLC)1003192047
Document Type: Book
All Authors / Contributors: Jeff Galloway
ISBN: 093607003X 9780936070032 0394727096 9780394727097
OCLC Number: 10754219
Description: 287 pages : illustrations (some color) ; 23 cm
Contents: Starting --
1. The Running Revolution 14 --
Running in New Zealand 16 --
Jogging in America 17 --
Aerobics for Fitness 19 --
The Final Push by Runners 20 --
2. The Five Stages of a Runner: The Running Journey 22 --
The Beginner 24 --
The Jogger 25 --
The Competitor 26 --
The Athlete 28 --
The Runner 30 --
Monitor Your Pulse Rate 33 --
Five Steps to Getting Started 34 --
Training --
4. Physiology: What Happens Inside When You Run 38 --
The Most Important Training Principle 39 --
Aerobic/Anaerobic Exercise 42 --
A Physiological Look at "The Wall," 44 --
Blood Chemistry 47 --
Fast Twitch/Slow Twitch Muscles 48 --
5. Planning: Where to Start 50 --
Running Slow in Order to Run Fast 52 --
The Training Pyramid 53 --
Base Training 55 --
Hill Training 57 --
Speed Training 58 --
6. Your Running Log 60 --
Plan For Your Goal 62 --
Monitor Your Morning Pulse and Weight 65 --
7. Daily & Weekly Mileage Programs: The Importance of Rest 66 --
Getting Stronger 68 --
The Cause of Most Running Injuries 68 --
Stress & Rest 70 --
The Easy Day Rule 72 --
Rest After Races 72 --
The Easy Week Rule 74 --
Cold Weather 76 --
Hot Weather 77 --
Racing --
8. Speed: Top of the Pyramid 82 --
You Can Run Faster! 82 --
Fartlek 84 --
Interval Training 86 --
Warmup for Speedwork 87 --
Most Frequent Cause of Speed Injuries 90 --
9. Pacing 92 --
Race Pace 93 --
Adjusting Race Pace for Heat 95 --
10. The Art of Racing: 10K to Half Marathon 96 --
Riding the Peak 99 --
Eating & Drinking Before the Race 100 --
Hurting 103 --
Tapping the Source 104 --
The Countdown 106 --
10K Training Charts 108 --
11. Running the Marathon: On as Little as 3 Miles a Day 116 --
A New Look at "The Wall," 118 --
Running Your First Marathon 119 --
Improving Your Marathon Performance 121 --
Recovery After the Marathon 122 --
Marathon Training Charts 123 --
12. The Advanced Competitive Runner 132 --
Workouts 133 --
Common Mistakes 134 --
Weekly Hill Workouts 135 --
Two Weekly Speed Sessions 136 --
Advanced Fartlek 136 --
Advanced Interval Training 137 --
Barefoot Running 138 --
Racing Strategy 140 --
The Kick 141 --
Bursting 142 --
Tuning --
13. Form: How to Run Stronger & Better 146 --
Erect Posture 149 --
Armswing Tips 150 --
Shorter Stride = Faster Running 151 --
The CHP Rule 152 --
Form Accelerations 154 --
Running Form for Hills 155 --
14. Stretching & Strengthening: Relaxing & Balancing 158 --
How Runners Should Stretch 161 --
Three Runners' Stretches 162 --
Strengthening Exercises 166 --
15. Running Exercises & Drills 170: How to Strengthen & Improve Form --
Knee Lifters 172 --
Kick Outs 173 --
Hill Springs 174 --
Bounding 175 --
16. Will Power 176 --
17. Women's Running: By Barbara Galloway 182 --
Structural Differences in Women 184 --
Menstrual Irregularities 186 --
Running With a Passenger 189 --
Getting Back in Shape After the Baby 193 --
Injuries --
18. The Walking Wounded 198 --
When Is It an Injury? 199 --
Before You See the Doctor 200 --
Exercises to Do While Recovering 202 --
If You Can't Exercise at All 204 --
Getting Back on the Road 206 --
What Went Wrong 207 --
19. Injury Analysis & Treatment 208 --
Knee Problems 211 --
Achilles Tendon Problems 216 --
Plantar Fascia & Other Heel Problems 219 --
Shin Problems 222 --
Fooo --
20. Nutrition 228 --
Protein 230 --
Fat 231 --
Carbohydrates 232 --
21. Fuel: Eating for Performance 236 --
Carbo Loading 236 --
Fluids 237 --
Pre-race Dietary Countdown 239 --
22. Running off Fat 240 --
Set Point 241 --
Lose Fat, Not (Necessarily) Weight 242 --
The 40-Minute Goal 243 --
Coffee & Heavy Hands 244 --
Shoes --
23. Shoe Secrets 248 --
Breakfast at Bowermans 249 --
The Rigid Foot 251 --
The Floppy Foot 252 --
24. Shoe Shopping 256 --
Shoe Selection Checklist 258 --
Injuries That Influence Shoe Choice 259 --
Start to Finish --
25. Should Kids Run? 262 --
26. Running After 40 264 --
Predicting Your Race Performance 271 --
Race Pace Chart 274.
Other Titles: Book on running
Book on running
Responsibility: by Jeff Galloway ; illustrated by Richard Golueke, Edna Indritz, David Wills.

Abstract:

An approach to running describing how to prepare for races and to avoid stress -related injuries and to help the runner get started comfortably and with confidence.

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