توضیحات تکمیلی

توضیحات انگلیسی

Half Marathon: The Complete Guide for Women is a must-have for adult women of any age at any fitness level who want to train for a half marathon.

Using Jeff Galloway’s proven Run Walk Run® method, this book offers a step-by-step program for woman that will get them started with weekly training. The training plans follow the run-walk-run format, allowing the runner to increase her mileage while decreasing her time, safely and effectively. An added benefit of these training programs is that they can easily fit into any busy schedule because training needs to happen only three days a week.

Along with the training programs, this book offers nutrition advice for women—what and when to eat and how to control weight while training. It offers advice on staying motivated and preventing injury while training as well. Also included is information on women-specific issues.

Any woman looking to complete a half marathon will find all the information she needs to run-walk-run fast and finish her race strong.

فهرست

INTRODUCTION: YOU CAN DO IT!
1. WHY DO WOMEN LOVE THE HALF MARATHON?
2. READ THIS FIRST (TO STAY INJURY-FREE)
3. SETTING GOALS AND PRIORITIES
4. IMPORTANT HEALTH INFORMATION
5. PRACTICAL INFORMATION: SHOES AND EQUIPMENT
6. THE GALLOWAY RUN-WALK-RUN METHOD
7. CHOOSING THE RIGHT GOAL AND PACE
8. PRIMARY TRAINING COMPONENTS
9. BODY, MIND, AND SPIRIT RESPOND POSITIVELY TO TRAINING
10. HALF MARATHON TRAINING PROGRAMS
11. THE DRILLS TO MAKE RUNNING FASTER AND EASIER
12. HILL TRAINING BUILDS STRENGTH – AND MORE
13. SPEED TRAINING PREPARES YOU FOR TOP PERFORMANCE
14. HOW SPEED TRAINING WORKS
15. RACE DAY TIMETABLE
16. YOUR JOURNAL WILL INSPIRE YOU
17. RUNNING FORM
18. WOMEN-SPECIFIC EXERCISE ISSUES BY BARBARA GALLOWAY
19. HOW TO BURN FAT DURING A HALF MARATHON TRAINING PROGRAM
20. EATING WITH A PURPOSE
21. AN EXERCISER’S DIET
22. GOOD BLOOD SUGAR = MOTIVATION
23. YOUR MOTIVATION TRAINING PLAN
24. MENTAL TRAINING PROGRAMS
25. DESTROYING EXCUSES
26. CROSS-TRAINING: EXERCISE FOR THE NON-RUNNING DAYS
27. DEALING WITH THE WEATHER
28. TROUBLESHOOTING
29. TROUBLESHOOTING ACHES AND PAINS
30. CLOTHING THERMOMETER

نویسندگان

Olympian Jeff Galloway has run for over 50 years and still runs a marathon about every month. He has coached over a million runners to their goals through his retreats (in several of these locations), clinics at events, individual consultations, running schools, and books