By Ian Macneill, Doug Clement, Sport Medicine Counsel Staff
New to this version are sections on education to run quicker and farther, period and pace education; keeping health on holiday; education for a part and whole marathon; and strolling back from accidents. a brand new bankruptcy makes a speciality of working and the kinfolk, together with working while pregnant and after the newborn arrives, strolling strollers, young children who are looking to run, and operating with the relatives puppy. additionally integrated is the most recent on nutrients and operating, together with low-carb diets and different well known nutrition trends.
Read or Download The Beginning Runner's Handbook: The Proven 13-Week Walk Run Program PDF
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Additional resources for The Beginning Runner's Handbook: The Proven 13-Week Walk Run Program
Sample text
Keeping a Training Log Many fitness enthusiasts keep training logs, and athletes often have daily training records going back 10 years or more. These records allow them to see the big picture, the patterns that emerge only over time. If you decide to keep a training log, you may find it a hassle at first, but if you keep detailed notes on such things as diet and sleep patterns, how much time you spent warming up and stretching, and when, where and how far you ran, it will allow you to see a new, healthier pattern starting to form in your life.
Running can teach you a lot about who you are. It can show you your limitations and give you the opportunity to move past them. If you keep raising the bar, running can give you the tremendous feeling that bars were made to be raised. Running takes commitment, determination, desire, hard work and a sense of self-worth. Think how many other areas in your life could benefit from your having these attributes. People who are physically fit usually have lower heart rates and blood pressure levels.
If you stand up and artificially flatten your feet, you’ll notice that your knees start pointing inward. If you run that way, your knees will track poorly and joint problems could develop. A flat foot also compresses the lower back and can lead to back pain. Supination occurs when your foot’s arch fails to flatten out enough during weight bearing. If you suffer from excess supination—a rare condition—you’ll tend to walk on the outside edges of your feet. The opposite of pronation is supination, which occurs when the foot’s arch fails to flatten out enough during weight bearing.