Build Your Running Body: A Total-Body Fitness Plan for All Distance Runners, from Milers to Ultramarathoners - Run Farther, Faster, and Injury-free

"The best running book ever." —Bob Anderson, founder of Runner's World Whether you're a miler or an ultramarathoner, if you want a fit, fast, and injury-resistant running body, there's a better way to train than relentlessly pursuing mileage. This easy-to-use workout manual draws on the latest research in running physiology to target all the components that go into every stride—including muscles, connective tissue, cardiovascular fitness, energy production, the nervous system, hormones, and the brain. With the breakthrough whole-body training program in Build Your Running Body , runners will improve their times, run longer and more comfortably, and reduce injury. With more than 150 workouts— from weightlifting and cross-training to resistance exercises and plyometrics—fine-tuned to individual skill levels and performance goals, PLUS: • 393 photos that make it easy to follow every step of every workout • 10 training programs to help runners of all levels integrate the total-body plan into their daily routines • Interviews with leading runners, exercise scientists, and coaches— learn how elite runners train today • Race strategy for the crucial weeks leading up to the competition and through to the finish line • Exercises to prevent injury and rehabilitate common running ailments • Seasoned insight on barefoot running, the pros and cons of stretching, and other hot-button topics • Nutrition guidance on carbs, proteins, fats, and weight loss • More than 30 recipes to speed recovery and cement fitness gains • Beginners' guidelines every step of the way • Valuable tips on proper apparel, tracking your progress, and more! Build your running knowledge. Building your running motivation ; Building your running history ; Build your running gear ; Build your running vocabulary Build your running body : components and workouts. Build your running muscles ; Build your running connective tissue ; Build your running cardiovascular system ; Build your running powerhouses ; Build your running pH ; Build your running energy system ; Build your running nervous system ; Build your running hormones ; Build your running brain Build your running program : principles and schedules. Build your running approach ; Build your training schedule ; Build your running recovery ; Build your running injury prevention Build your running diet : protein, carbs, calories, and nutrition. Build your running diet with real food ; Build your running carbohydrates ; Build your running protein ; Build your running fats ; Build your running nutrients ; Build your running weight-loss program Build your race strategy. Build your race approach ; Build you race Injury prevention.