'Filled to the brim with advice, tips and inspiration to enable you to achieve your dreams over whatever distance you want your legs to carry you ' Chrissie Wellington, OBE, four-time Ironman Triathlon World Champion 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 to first trail marathon, while for experienced runners there are sections on strength work, injury…mehr
'Filled to the brim with advice, tips and inspiration to enable you to achieve your dreams over whatever distance you want your legs to carry you ' Chrissie Wellington, OBE, four-time Ironman Triathlon World Champion 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 to first trail marathon, while for experienced runners there are sections on strength work, injury prevention and advanced training plans to boost performance up to 50k (30 miles). To keep you enjoying every step, you'll find advice on how to choose the right gear; over 20 easy, healthy recipes; inspiring stories from real trail runners; and advice from top athletes and coaches. And if you want to explore new trails, you can use the navigation and route planning section to create your own exciting off-road adventure. If you're a trail runner or would like to become one, this book is your new best friend.Hinweis: Dieser Artikel kann nur an eine deutsche Lieferadresse ausgeliefert werden.
Claire Maxted is the co-founder and former editor of Trail Running magazine. She now runs the YouTube channel Wild Ginger Running, creating films packed with trail and ultra running advice, athlete interviews, gear tests and race reviews. She hosts talks, speaks and presents at book launches, awards, events and races. www.wildgingerrunning.co.uk
Inhaltsangabe
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
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
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