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Material Type | Library | Call Number | Item Barcode | Location |
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Book | Searching... Andover - Memorial Hall Library | 796.4252 MUR | 31330009284286 | Searching... Unknown |
Book | Searching... Billerica Public Library | 796.4252/MURP 2022 | 33934004598588 | Searching... Unknown |
Book | Searching... Burlington Public Library | 796.4252 MUR | 32116003941255 | Searching... Unknown |
Book | Searching... Ipswich Public Library | 796.4252 MURPHY | 32122002999104 | Searching... Unknown |
Book | Searching... Westford - J.V. Fletcher Library | 796.4252 MUR | 31990005292482 | Searching... Unknown |
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Summary
Summary
'Quite simply, it contains the tools to make you a better runner. Make space on your bookshelf for this timeless, classic marathon manual.' -Paul Tonkinson
'Drawing on decades of running and coaching experience, Murphy provides a current resource that long-distance runners are sure to return to time and again' - Booklist
Learn how to run your best marathon and get the most out of your training.
There's no shortage of advice out there on how to train for a marathon and yet it can be hard to know what will work best for you .
Run Your Best Marathon is here to change all that with the expertise of running coach Sam Murphy. Whether you're looking to step up to the marathon for the first time or to better previous performances over the distance, Sam's runner-centred approach will help you prepare for and race your chosen marathon to the best of your ability.
Choose from six training plans, each pitched at a different level of mileage, intensity and experience. The plans are backed up by a wealth of essential information and advice on how to train, race, eat and recover. Learn how to:
- assess yourself and set a realistic goal
- adjust your diet to optimise training and recovery
- get your brain onside to resist fatigue and overcome discomfort
- stay healthy during training and respond to injuries
- master the skill of racing.
Reviews (1)
Booklist Review
A British journalist and columnist for Runner's World in the UK, shares marathon-training programs that are not focused on subjective time goals (e.g., break four hours) but rather on training volume, noting that every runner is different in terms of experience and time constraints. Murphy rebuffs the theory that everyone should build up to their longest training run, usually done near the date of the big race, instead advocating that long runs should take place earlier in the training regimen. She recommends that all runners "should be comfortable running 12 to 13 miles from the outset." The text, filled with plenty of evidence-based information and photos that illustrate exercises and stretches, details six training plans (e.g., "Full Throttle," "Steady State," and "Minimalist") that are 20 weeks in length, with two levels for each plan to appeal to different runners, from experienced to first-time marathoners. Drawing on her decades of running and coaching experience, Murphy provides a current resource that long-distance runners are sure to return to time and again.
Table of Contents
Introduction | p. 9 |
Section 1 On training | p. 12 |
1 From runner to marathoner | |
Why the marathon is more than just another race | p. 13 |
2 The art and science of training | |
The components and structure of a marathon plan | p. 25 |
3 All about you | |
Determining your starting point and goal | p. 41 |
4 Monitoring your training | |
How to keep tabs on your efforts | p. 48 |
Section 2 The marathon programmes | p. 55 |
Understanding the plans | p. 58 |
The Full Throttle plans | p. 63 |
The Steady State plans | p. 64 |
The Minimalist plans | p. 64 |
Section 3 The practicalities | p. 90 |
5 Getting out there | |
The how, when, where (and who with) of making training happen | p. 91 |
6 The mental marathon | |
Making use of your grey matter to train and race better | p. 106 |
7 Running shoes and kit | |
What to wear for training and racing | p. 118 |
Section 4 Body maintenance | p. 128 |
8 Routine procedures | |
An in-depth look at warming up, cooling down and the role of flexibility work | p. 129 |
9 Rapid recovery | |
The role of rest and recovery - and how to make it count | p. 145 |
10 Run better | |
Improving your running skill | p. 151 |
11 Be a stronger runner | |
How strength and conditioning can raise your running game | p. 161 |
12 Staying healthy | |
Avoiding those occupational hazards | p. 175 |
13 Running away from injury | |
Injury prevention and action | p. 183 |
Section 5 On your marks | p. 192 |
14 Choosing the right race | |
What to consider when picking your event | p. 193 |
15 Countdown to race day | |
Tapering and race-day preparation | p. 197 |
16 Making race day a success | |
From start line to finish line ... and beyond | p. 211 |
Section 6 Nutrition and hydration | p. 224 |
17 Fuel for thought | |
Nutrition for health, performance and recovery | p. 225 |
18 Good hydration | |
What and when to drink | p. 239 |
19 Ergogenic aids and essential nutrients | |
Read if you want to go faster... | p. 245 |
Conclusion | p. 255 |
References | p. 257 |
Resources | p. 269 |
Appendix 1 Carb and protein content in common foods | p. 275 |
Appendix 2 Monitoring intensity table | p. 278 |
Acknowledgements | p. 281 |
Index | p. 283 |