Running (eBook)

A Year Round Plan

Jeff Galloway (Autor)

eBook Download: PDF | EPUB

2005 | 1. Auflage
256 Seiten
Meyer & Meyer (Verlag)
978-1-84126-502-5 (ISBN)

Infos

You don't have to wonder anymore what to do each day! This book will organize your running life, telling you what to run (with other optional exercises) throughout the year to prepare for the goal of your choice - even if you want to be a more consistent runner. With each week's workouts, you'll receive a motivational tip, with suggestions about how to increase your running enjoyment.

Jeff Galloway has run in the Olympics and has coached over 150,000 people. Here, he reveals the plans used by his highly successful runners, which any person can follow in a minimum of time compared to other training programs. Whether you just want to make it around your block, or you're training for a marathon, this book will provide the motivation, and tell you whether a goal is realistic. With A Year Round Plan you will follow the specific workouts needed to get you ready for your challenge.

Inhalt

Cover 1
Contents 6
Why a Year-round Plan? 8
Defining Your Goal 12
Primary and Secondary Goals 15
The Galloway Run-Walk-Run Method 19
Predicting Race Performance 24
Preparing for the Plan 33
Building a Conditioning Base for Performance 46
Hill Training Builds Strength - and More 50
Speed Training Prepares You for Top Performance 55
How Speed Training Works 67
Prime Training Elements 72
The 52 Week Plan 76
What Else Do You Need to Know? 145
Making Adjustments 145
Your Journal - Your Planning and Evaluation Tool 150
The Drills to Make Running Faster and Easier 158
The Principles of Great Running Form 163
Race Day! 173
Mental Toughness 187
Cross Training: Getting Better as You Rest the Legs 200
Toys: Heart Monitors and GPS Devices 208
Dealing with the Heat 214
Troubleshooting Performance 224
Problems & Solutions
Injury Troubleshooting 238
The Clothing Thermometer 247
Products that Enhance Running 252

Textauszug

 

 

There are a number of running products in the next chapter which make running easier. More important than these helpful tools is your mental preparation. Be sure to read carefully the chapter above on “Primary And Secondary Goals” Above all, focus on the enjoyment of running. Virtually everyone can feel great after and during a run, and that becomes a greater reward than anything you can buy for yourself.

One of the liberating feelings you get from running comes from its simplicity—the minimal requirements. You can run from your house or office in most cases, using public streets or pedestrian walkways. Ordinary clothing works well most of the time and you don’t need to join a country club or invest in expensive exercise equipment. While running with another person can be motivating, you don’t have to have a partner, and most runners run alone on most of their runs. It helps, however, to have a “support team” as you go through the training (running companions, doctors, running shoe experts) but you will probably meet these folks through the running grapevine.

Medical check

Check with your doctor’s office before you start a strenuous training program. And keep the doctor informed of any irregularities in your cardiovascular system or aches and pains that could be injuries. At first, just tell the Doctor or head nurse how much running you plan to be doing over the next year. Almost every person will be given the green light. If your doc recommends against your running plans, ask why. Since there are so few people who cannot train even for strenuous goals if they use a liberal run-walk-run tm formula, I suggest that you get a second opinion if your doctor tells you not to run. Certainly the tiny number of people who should not run have good reasons. But the best medical advisor is one who wants you to get the type of physical activity that engages you—unless there are significant reasons not to do so.

Note: the information in this book is offered as advice from one runner to another, and not meant to be medical advice. Having a doctor/advisor will not only help you through some problems more quickly. A responsive and supportive medical advisor will improve confidence and motivation, while reducing anxiety.

Choosing a doctor

The running grapevine can help

Shoes: the primary investment:

usually less than $100 and more than $65

Most runners decide, wisely, to spend a little time on the choice of a good running shoe. After all, shoes are the only real equipment needed. The shoe that is a good match for your feet can make running easier, while reducing blisters, foot fatigue and injuries.

Because there are so many different brands and many different models, shoe shopping can be confusing. The best advice….is to get the best advice. Going to a good running store, staffed by helpful and knowledgeable runners, can cut the time required and can usually lead you to a better shoe choice than you would find for yourself. For more information on this see Galloways Book On Running, 2nd Edition, and the back section of this book.

Buy the training shoe first

Go to the running store in your area with the most experienced staff. First you’ll need a pair for long runs and easy running days. You may want to get a racing shoe (or light weight training shoe) later.

Bring along your most worn pair of shoes (any shoes), and a pair of running shoes that has worked well for you. Wait until you are several weeks into your training before you decide to get a racing shoe if you feel you need one.

Do I need a racing shoe?

In most cases, racing shoes only speed you up by a few seconds a mile—but this may be what you need to reach your goal. After several weeks, if you feel that your training shoes are too heavy or “clunky,” look at some racing shoes. After you have broken them in, you can use the lighter shoes during speed sessions.

A watch

There are a lot of good, inexpensive watches which will give you accurate times on your speed workouts and races. Any watch that has a stopwatch function will do the job. Be sure to ask the staff person in the store how to use the stopwatch. A few watches can make walk breaks easier by “beeping” after each running segment and then again after the walking segment.

For more information on current watches that do this, go to www.RunInjuryFree.com.

Clothing: comfort above all

The “clothing thermometer” at the end of this book is a great guide for this area. In the summer, you want to wear light, cool clothing. During cold weather, layers are the best strategy. You don’t have to have the latest techno-garments to run. On most days an old pair of shorts and a T-shirt are fine. As you get into the various components of your plan, you will find various outfits that make you feel better and motivate you to get in your run even on bad weather days. It is also OK to give yourself a fashionable outfit as a “reward” for running regularly for several weeks.

A training journal

The journal is such an important component in running that I have written a chapter about it. By using it to plan ahead and then later, to review mistakes, you take a major degree of control over your running future. You’ll find it reinforcing to write down what you did each day, and miss that reinforcement when you skip. Be sure to read the training journal chapter, and you too, can take control over your running future.

Where to run

It helps to have several different venues for the various workouts. Try to find 2 or more options for each:

Safety—top priority!

Pick a course that is away from car traffic, and is in a safe area—where crime is unlikely. Try to have 2 or more options for each of the components because variety can be very motivating.

Convenience

If you have an option near home and office, for each of the training components listed above, you will be more likely to do the workouts on your schedule—when you need to do them.

Surface

With the correct amount of cushion, and the selection of the right shoes for you, pavement should not give extra shock to the legs or body. A smooth surface dirt or gravel path, is a preferred surface for the easy days.

But beware of an uneven surface especially if you have weak ankles or foot problems. For your tests, speedwork, and drills, you may have to talk to your shoe experts to avoid blisters, etc. when running on certain types of surfaces. Watch the slant of the road, trail, track or sidewalk—flat is best.

Picking a running companion

On long runs and on easy days, don’t run with someone who is faster than you—unless they are fully comfortable slowing down to an easy pace—that is…slow for you. It is motivating to run with someone who will go slowly enough so that you can talk. Share stories, jokes, problems if you wish, and you’ll bond together in a very positive way.

The friendships forged on runs can be the strongest and longest lasting—if you’re not huffing and puffing (or puking) from trying to run at a pace that is too fast. On speed days, however, it sometimes helps to run with a faster person as long as you are running at the pace you should be running in each workout.

Rewards

You’ll see in the section on “setting yourself up for running success” that rewards are important at all times. Be sensitive and provide rewards that will keep you motivated, and make the running experience a better one (more comfortable shoes, clothes, etc.).

Positive reinforcement works! Treating yourself to a smoothie after a hard run, taking a cool dip in a pool, going out to a special restaurant after a longer run—all of these can reinforce the successful completion of another week or month. Of particular benefit is having a snack, within 30 minutes of the finish of a run, that has about 200-300 calories, containing 80% carbohydrate and 20% protein.

The products Accelerade and Endurox R4 are already formulated with this ratio for your convenience, and give you a recovery boost also.

An appointment on the calendar

Write down each of your weekly runs, transposed from your 52 week plan, at least 2 weeks in advance, on your calendar or journal. Since each week is broken down for you in this book, you can use it as your guide. Sure you can change if you have to. But by having a secure running slot, you will be able to plan for your run, and make it happen. Pretend that this is an appointment with your boss, or your most important client, etc. Actually, you are your most important client!

Motivation to get out the door

There are two times when runners feel challenged to run: early in the morning and after work, or before the tough workouts. In the motivation section there are rehearsals for each of these situations. You will find it much easier to be motivated once you experience a regular series of runs that make you feel good. Yes, when you run and walk at the right pace, with the right preparation, you feel better, can relate to others...

Produkt-Details

• Erscheint lt. Verlag: 1.1.2005
• Verlagsort: Aachen
• Sprache: englisch
• Themenwelt: Sachbuch/Ratgeber ► Sport ► Allgemeines / Lexika
• Schlagworte: consistent runner • Laufen • motivational tips • Running • running goals • run-walk-run • training plans • Workouts • year planner
• ISBN-10: 1-84126-502-0 / 1841265020
• ISBN-13: 978-1-84126-502-5 / 9781841265025