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From your first 5k up to trail marathon level, this is the ultimate guide to trail running.
From complete beginners to seasoned off-road runners, The Ultimate Trail Running Handbook has all the training and nutrition advice, skills, gear and motivation you need to become a fit and confident trail runner.
There are training plans that take newcomers from 5k parkrun level all the way to a first trail marathon. And if you're already an experienced runner, you'll find the strength-work, injury prevention moves and training plans to take you to the next level with your best performance ever. To keep you enjoying every step, there are inspiring stories from real trail runners and the best advice from top off-road athletes, coaches and experts. Running myths are busted, excuses not to run are countered and there are great ideas to get friends and family our on the trails too.
Keeping you going strong, there are over 30 easy recipes to fuel you both in training and racing. And if you want to explore more, the navigation and route planning information makes it easy for you to create an exciting off-road adventure.
Trail running is such a wonderful way to see the world, so the final chapter covers the best races from all over the globe, with essential advice from the pros. This book arms you with the best possible chance of achieving your next trail running challenge, whether it's a fast time on a well-loved local hill, or a destination race to be savored in New Zealand. If you're a trail runner or would like to become one, this book is your new best friend.
From your first 5k up to trail marathon level, this is the ultimate guide to trail running.
From complete beginners to seasoned off-road runners, The Ultimate Trail Running Handbook has all the training and nutrition advice, skills, gear and motivation you need to become a fit and confident trail runner.
There are training plans that take newcomers from 5k parkrun level all the way to a first trail marathon. And if you're already an experienced runner, you'll find the strength-work, injury prevention moves and training plans to take you to the next level with your best performance ever. To keep you enjoying every step, there are inspiring stories from real trail runners and the best advice from top off-road athletes, coaches and experts. Running myths are busted, excuses not to run are countered and there are great ideas to get friends and family our on the trails too.
Keeping you going strong, there are over 30 easy recipes to fuel you both in training and racing. And if you want to explore more, the navigation and route planning information makes it easy for you to create an exciting off-road adventure.
Trail running is such a wonderful way to see the world, so the final chapter covers the best races from all over the globe, with essential advice from the pros. This book arms you with the best possible chance of achieving your next trail running challenge, whether it's a fast time on a well-loved local hill, or a destination race to be savored in New Zealand. If you're a trail runner or would like to become one, this book is your new best friend.
Foreword
Welcome
CHAPTER 1 - QUICK START
What Is Trail Running?
Trail Vs Road
Trail Running Myths
Where Are the Trails?
Essential Gear
Trail Technique
Eat Right
Stay Motivated
Being Eco-friendly
CHAPTER 2 - SKILLS AND TECHNIQUES
How to Fit Running In
How to Enjoy Running More
Tackle Trail Terrain
Make Uphills Easier
Get Confident Downhill
Get More Efficient
Using a Mapped Route
Plan a Trail Route
CHAPTER 3 - TRAINING AND PLANS
Warm Up and Cool Down
Strength for Trail Runners
Yoga for Trail Runners
Cross-training
Recovery Timeline
Train Right for Your Age
Women's Running
Training Plans
CHAPTER 4 - BEAT INJURY
Prevent Injury
Common Injuries
Prehab Exercises
Using a Foam Roller
Using K-Tape
CHAPTER 5 - TRAIL GEAR
Trail Shoes
Running Clothing
Running Jackets
Running Pack Vs Bumbag
Running Watches
Mandatory Race Kit
Night Running Kit
Cold-weather Running
Hot-weather Running
Running Poles
CHAPTER 6 - NUTRITION AND HYDRATION
Basic Fuelling
Food Myths Busted
Fuel Timeline
Breakfasts Worth Waking Up For
Quick-and-easy Lunches
Nutritious 20-minute Dinners
Healthy Snack Ideas
Long-distance Race Fuel
Hydration
Recovery Snacks
Sports Nutrition Products
CHAPTER 7 - RACES AND CHALLENGE
Your First Trail Race
Top 10 Tips for your First Trail Race
Top Seven First-Timer Trail Races
My Favourite Trail Races
Trail Races Overseas
The World's Most Famous Races
Further Reading
Acknowledgements
Picture Credits
Index
| Erscheinungsjahr: | 2021 |
|---|---|
| Genre: | Importe, Sport |
| Produktart: | Nachschlagewerke |
| Rubrik: | Hobby & Freizeit |
| Thema: | Leichtathletik & Turnen |
| Medium: | Taschenbuch |
| Inhalt: | Kartoniert / Broschiert |
| ISBN-13: | 9781472974846 |
| ISBN-10: | 1472974840 |
| Sprache: | Englisch |
| Einband: | Kartoniert / Broschiert |
| Autor: | Maxted, Claire |
| Hersteller: | Bloomsbury USA |
| Verantwortliche Person für die EU: | Libri GmbH, Europaallee 1, D-36244 Bad Hersfeld, gpsr@libri.de |
| Maße: | 227 x 187 x 14 mm |
| Von/Mit: | Claire Maxted |
| Erscheinungsdatum: | 09.03.2021 |
| Gewicht: | 0,586 kg |
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