The Little Red Book of Running

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Skyhorse Publishing Inc., 2011 - Health & Fitness - 204 pages
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In The Little Red Book of Running,renowned running writer writer Scott Douglas delivers the advice that he's compiled from interacting with some of the world's most distinguished coaches and laureled runners. With 250 tips covering every aspect of running, this pocket-sized book of wisdom is the next best thing to having a personal running coach. Within these pages you'll find:
* Advice on how to healthily increase your weekly mileage
* Expert guidance on how to boost your overall speed
* Recommendations for choosing the best sneaker for your foot
* Suggestions for staying motivated through injury
* And 246 more tips for becoming a better runner!
Broken down into comprehensive topics that cover all aspects of running--from determining your weekly mileage to running a personal best--The Little Red Book of Running is sure to quickly become a runner's new best friend.

Skyhorse Publishing, as well as our Sports Publishing imprint, is proud to publish a broad range of books for readers interested in sports--books about baseball, pro football, college football, pro and college basketball, hockey, or soccer, we have a book about your sport or your team.

In addition to books on popular team sports, we also publish books for a wide variety of athletes and sports enthusiasts, including books on running, cycling, horseback riding, swimming, tennis, martial arts, golf, camping, hiking, aviation, boating, and so much more. While not every title we publish becomes a New York Times bestseller or a national bestseller, we are committed to publishing books on subjects that are sometimes overlooked by other publishers and to authors whose work might not otherwise find a home.
 

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Contents

45 tips to Help You Safely and Successfully Increase Your Daily and Weekly Mileage
1
A Crucial Opening Thought
2
A Crucial Second Thought
5
The First Step in Running More
6
The Right Effort for Running More
7
When Trying to Run More Let the Pace Come to You
8
Take a Lesson from Kenyans
9
Strength Builds Speed
11
Iliotibial Band Syndrome
105
HamstringGlute Pain
106
Stress Fractures
107
Do Something Anything
108
Its Always a Good Time to Establish Good Habits
109
Running Form and Injury
110
Whats Good Running Form?
111
Tight Shoulders and Neck
112

More Days of Running or More Running Per Day?
12
Keeping Track
14
Log in Regularly
15
Rough Estimates
17
Keep Gadgets in Their Place
18
Be an Honest Accountant
20
Increasing Weekly Mileage
21
Ignore the 10 Percent Rule
22
A Better Way to Increase Weekly Mileage
23
Hold On to Your New Mileage Level
24
When More Is Too Much
25
Add New Stresses Judiciously
26
How Long Is Long?
27
Making Long Runs Longer
28
Where to Go Long
29
Make Your LongRun Days Special
30
When a Long Run Isnt Going Well
32
Its a Run Not a Feast
33
PreLong Run Nutrition
34
The Whys of PostLong Run Nutrition
35
The Whats of PostLong Run Nutrition
36
The Rest of LongRun Recovery
37
When One Run a Day Just Isnt Enough
38
Handling Double Duty
40
Doubles Will Shorten Your Recovery Time
41
Doubles on Easy Days?
42
Final Thought on Running More
43
63 tips to Help Build Your Speed even If Youre never Going to race
44
First of Two Main Reasons All Runners Should Do Some Faster Running
45
Second of Two Main Reasons All Runners Should Do Some Faster Running
46
Were All Slower Than Somebody
47
Great Training Not Great Workouts
48
Striders
49
Diagonals
50
PickUps
51
Short Repeats
52
VO2 Max Workouts
53
Short Tempo Runs
54
Long Tempo Runs
55
Hit the Hills
56
Good Uphill Running Form
57
Hill Sprints
58
Short Hills
59
Long Hills
60
Treadmill Hills
62
The Mental Side of Running Fast
63
Relax Relax Relax
64
Its a Workout Not a Race
65
Scheduling Fast Workouts
66
If You Feel Good Go
67
Ladders
68
Fartlek
69
Half Workouts
70
Where to Run Fast
71
Horses for Courses
72
When a Workout Isnt Going Well
73
Whats a Good WarmUp?
74
Whats a Good CoolDown?
75
Get Faster Without Running Fast
76
Shoes for Running Fast
78
The Best Use of a Heart Rate Monitor
79
Determining Your Max Heart Rate
80
A Meaningful Mantra Regardless of Race Distance
81
5K
82
10K
83
Marathon
84
Whats a Good Race WarmUp?
85
Races as Workouts
86
Tapering Your Training
87
Race Distance Your Worth as a Runner
88
Maintenance Mode
89
Sorry but Speed Is a UseItorLoseIt Phenomenon
90
Final Thought on Running Faster
91
50 tips to Help You avoid treat and Beat Injuries
92
Whats a Running Injury?
93
A Medical Model
94
Beware of Modern Life
95
Training Through Injury
96
When to Run When to Rest
97
Dancing the Injury Limbo
98
The Doctor Will See You Now
99
Pop Pills Prudently
100
Massage from Others and Yourself
102
Achilles Tendinitis
103
Shin Splints
104
Excessive Forward Lean
113
Excessive Lateral Rotation
114
Essential Extras
115
How to Stretch
116
Other Types of Flexibility Work
117
Part 1
118
Part 2
119
The Obvious Stuff to Stretch
120
UpperBody Flexibility
121
A Stronger Runner
122
UpperBody Strengthening
123
General Strength Exercises
124
Running Shoes and Injury
125
Is Less More?
126
Barefoot in the Park
127
Tossing Your Trainers
128
Orthotics Arent a CureAll
130
43 tips to Help You run More Often for the rest of Your Life
131
Inertia
132
Finding Time
133
Not If but When
134
Running Aint Needlework
135
If on the Other Hand You Have All Day
137
Running
138
Gotta Get a Goal
139
It Doesnt Have to Be a Race Goal
140
The Greatest Running Invention Ever
141
Dancing with Your Partners
142
Running Partners of a Different Sort
143
Diet and Regularity
144
Weather the Weather
145
Weather Wimpiness
146
Running Hot
147
Stay Cool
148
In Between Hot Runs
149
Warming to Winter Running
150
Winter Wear
152
Running After Dark
153
Running in Rain
154
Withstanding the Wind
155
Treadmill or Dreadmill?
156
Should You Grade Your Treadmill?
157
After the Last PR
159
Mentally Reboot Frequently
160
Mentally Reboot Your Calendar As Well
161
Dont Get Injured
162
Build Your Running Body
163
The Kids Are All Right
164
Always Be Ready to Run
166
Morning Business
167
Runner in a Strange Land
168
Final Thought on Running Consistenly
169
49 tips on Shoes and Safety attitude and altitude and everything else that Matters 202 It Doesnt Always Get Worse
170
The Numbers
171
Rise and Shine Before Morning Runs
172
Ill Make Do
173
No Need to Break In New Shoes
174
Shoe Drying 101
175
Of Shoe Reviews and Salt
176
Tread Lightly Around InStore Analysis of Your Running Form
177
Now Is the Time
178
Lessons from Your History
179
Running Errands
181
Other Medical Matters
182
Dont Run to Your Medical Appointment
183
BlackandWhite Appeal as Youre Graying
184
Chip Away
185
Embrace NonRunning Exertion
186
Hows Your Balance?
187
Trail Running Technique
188
Trail Running Times
189
Streaking Runners in Perspective
190
Be a Running Ambassador
192
Let the Children Play
194
The World Can Wait
196
Sedentary Now Running Future
197
Stay Flexible Not Just Muscularly
198
Safe Crossings
199
Its Nice to Have Level Hips
200
Nobody Likes a Martyr
201
Four Key Words for Running
202
At The Risk of Making You Discount This Book
203
An Important Note About Your Morning Coffee
204
Copyright

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About the author (2011)

Scott Douglas is senior content editor for Runner's World and the author or co-author of seven books on running. He has run more than 100,000 miles since taking up the sport in 1979. Scott lives in South Portland, Maine.

Amby Burfoot, a lifelong runner and running advocate, has been executive editor of Runner's World magazine since 1985. In 1968, he won the Boston Marathon, the first American to do so in eleven years. He is the author of The Principles of Running and Runner's World Complete Book of Running. He lives in Emmaus, Pennsylvania.

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