Marathon and Half-Marathon (29 page)

gluteal stretch, 202

glycogen, 37, 92, 97, 100, 101, 184–85

goal setting, 7, 9, 11–14, 32, 50–51, 56–57, 107–10, 114, 115–17, 189–90, 195–200

groin stretch, 202

hamstring, 34, 67, 122, 124; stretch, 201

headaches, 89, 170

health benefits of running, 3, 7, 17, 29.
See
also
cardiovascular system

health care providers, 160; when to consult, 14, 19, 94, 103, 139, 140, 170–71, 186, 192.
See also
sport medicine physicians

hill running, 29, 70–71, 196

hip flexor, 35, 122, 124, 125; stretch, 202

hitting the wall, 183–84

Hodge, Derek, 132

hydration, 7, 85, 87–88, 102, 140, 184, 188, 192.
See also
dehydration; overhydration

hyponatremia.
See
overhydration

icing of injuries, 162

iliotibial band, 161; stretch, 201

illness and running, 17–18.
See also
colds; injuries

injuries, 5, 18, 52, 67, 75, 155–76; common, 160–62, 167–68; preventing, 12–13, 28–29, 40, 121–25, 155–57, 193; resuming activity after, 159–60, 165, 171;
RICE
treatment, 162–63

iron, 92, 94, 103

Joy, Liz, 138, 139, 145

Kanuka, Lynn, 40

knees, 161, 162, 163, 164, 201

logbook, 32, 54–55, 64–65, 68, 82, 95, 199

Macintyre, Jim, 158, 159

Moore, Phil, 19–20, 23

motivation, 9, 30, 31–32, 35, 40, 72, 75, 78, 82, 105–19, 130, 135, 137, 170, 182–83, 199.
See also
goal setting; logbook

muscles.
See
adaptation of body to running; cooling down; core muscle strength; soreness; stiffness; stretching and strengthening; warming up

nausea, 38, 89, 169

Nordahl, Karen, 138–39

nutrition, 7, 32–33, 37–38, 85–87, 88–89, 91–103, 151, 160; pre- and post-race, 97–98, 184–86, 192; vegetarian, 86, 94, 185

orthopedic problems, 15, 16, 138

orthotics, 161, 163–64

overhydration, 89–91

overload principle, 55–56

overtraining, 10, 27, 36, 40, 49, 158, 170–71

pace, 37, 39, 41, 44, 49, 52, 53, 54, 58, 60–61, 64, 82–84, 90, 125, 134, 156, 174, 180, 183; chart, 83

Parkinson, Nicky, 153, 154

PAR
med-X (Physical Activity Readiness Medical Examination), 14

PAR
-Q (Physical Activity Readiness Questionnaire), 13–14, 203

Parsons, Dallas, 85, 87, 88, 91–92, 93, 95, 98, 100–101, 184

partners, running, 37, 38, 74–75, 119, 130, 135–37, 144, 156, 166, 198–99.
See also
dogs, running with

patello-femoral syndrome, 161

physicians.
See
health care providers; sport medicine physicians

plantar fasciitis, 161

pool running, 75, 128–30, 171, 173, 174, 175

Porter, Derek, 25

posture, 43, 64, 123, 124, 126, 166

pregnancy and lactation, 12, 86, 137–41, 145

Prochaska, J.O., 107

pronation, 20, 23, 61, 159, 161

psychology of running, 30, 78, 81–82, 105–19, 177, 181–83.
See also
burnout; goal setting; motivation

quadriceps stretch, 201

race day, 81–84, 177–90; jitters, 41, 75, 181–82, 189; predicting time, 82–84, 180–81, 189–90

rest and recovery, 39–40, 51, 56, 162–63, 169, 170, 192–94, 199

rhythm, 62, 64, 125, 126–27

RICE
, 161, 162–63

runner’s knee, 161

Runner’s World
magazine, 4

Running
USA
, 12, 39

safety, 41–42, 45, 132, 135

Savege, Jill, 26

Sedgwick, Whitney, 112, 113–14, 116, 117

shin splints, 161

shoes.
See
footwear

shoulder and chest stretch, 202

shuffle, 52, 53, 54, 58, 60–61, 64, 90

sleep, 3, 7, 45, 58, 62, 65, 74, 141, 169, 178

Smith, Trent, 15–16, 144, 147

soreness, 28, 29, 38, 40, 46, 62, 75, 122, 149, 155, 160, 170, 193

sport bras, 23, 25–26, 140–41, 168, 180

sport medicine physicians, when to consult, 7, 10, 15, 122, 149, 160, 162, 163, 165

sport medicine practitioners, types of, 160

stamina, 14, 29, 30, 51, 52, 55, 70, 123, 127, 128, 191

Steinfeld, Allan, 12

Stern, Joseph, 163

stiffness, 28, 29, 40, 124, 191, 194

stretching and strengthening, 12–13, 18, 35, 67, 121–25, 159, 161, 166; exercises, 34–35, 201–2

supination, 20, 23, 61, 159

surfaces for running, 15, 29, 44, 75, 158–59, 161, 175, 177

sweating, 24, 87, 89, 168, 169

Taunton, Jack, 31, 89, 90, 123, 160

technique, running, 42–43, 52, 64, 71, 113, 121, 123, 125–26, 166.
See also
shuffle

tendons, 16, 44, 46, 52, 67, 125, 158, 161, 163

tibial stress syndrome, 161

time.
See
race day: predicting time; when to run

Titizian, Raffi, 124

trail running, 15, 29, 75, 119, 158–59, 174, 175

training log.
See
logbook

training schedules, 10, 27, 28–29, 30–32, 35–41, 45–47, 53, 54–56, 61, 109, 135–37, 156–57.
See also
26-week training program

26-week training program, 50–81; charts, 59, 63, 66, 69, 73, 77, 80, 204–10

urine, 103, 192

walking, 4–5, 52, 64

walk/running, 4, 5, 7, 10, 14, 17–18, 27, 31, 36, 50, 53, 111, 138–39, 145, 148

warming up, 34–35, 46, 53, 125, 160, 174, 180, 187

watches, 46, 53, 130

water.
See
hydration

water running, 75, 128–30, 171, 173, 174, 175

weather, 23–25, 88, 90, 100–101, 178, 187, 192, 193

weight: control, 3, 7, 17, 95–97, 102; overweight and running, 13, 15, 16, 28, 106, 122; weight loss from running, 88, 101, 170

when to run, 32, 45–46, 61, 142

women runners, 20, 131–33, 145; pregnancy and lactation, 12, 137–41; safety, 41–42, 45, 132, 135; sport bras, 23, 25–26, 140–41, 168, 180

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