Marathon and Half-Marathon (28 page)

Lower Back

1. Lie flat on your back with your legs straight out.

2. Bend your knees and slide your heels toward your buttocks.

3. Using both hands, grasp behind your knees. (It’s not important to keep your knees together—they should be comfortable.)

4. Exhale, pulling your knees toward your chest and slowly lifting your hips from the floor, while keeping your head and shoulders on the floor.

5. Hold the stretch for 30 seconds and relax.

Chest and Shoulder Stretch

1. Stand with your right arm straight and your right hand pressed against a wall behind you.

2. Walk your feet around so the toes point away from the wall.

3. With your right hand still resting against the wall, twist your hips and shoulders away from the wall, until you feel a slight stretch in the chest and shoulder.

4. Hold the stretch for 30 seconds and relax.

5. Repeat with left arm.

Appendix B

Link to Canadian Society for Exercise Phisiology (CSEP) Web site:
http://www.csep.ca

Appendix
C

Zero to Marathon or Half Marathon in 26 Weeks

Zero
to Marathon or Half Marathon in 26 Weeks

Zero
to Marathon or Half Marathon in 26 Weeks

Zero
to Marathon or Half Marathon in 26 Weeks

Index

The page numbers in this index refer to the print edition of this book.

abdominal muscles.
See
core muscle strength

Achilles tendonitis, 161

adaptation of body to running, 9–10, 15, 28, 36, 46, 51, 88, 112, 156

age and running, 14–19, 122, 123, 144–50

back, lower, 35, 123, 125, 163, 164, 201; stretches, 202

Barootes, Bryan, 17–18, 193, 194, 195

Beginning Runner’s Handbook,
50

Beynon, Robin, 32

blisters, 21–22, 25, 167, 192

Boileau, Art, 171

bones, 9, 15, 16, 17, 44, 46, 161, 163

bonking, 184–85

Bourne, Rachel, 42

breathing, 38, 41, 60, 64, 126–27, 156, 180, 183

burnout, 16, 28, 40, 56, 170

calf, 34, 67, 125, 161; stretch, 201

cardiovascular system, 3, 15, 17–18, 28, 36, 46, 195

chafing, 9, 25, 26, 168

change, transtheoretical model of, 107–9

chest and shoulder stretch, 202

children, 14–16, 144–50

clinics, running, 35, 132–35, 156

clothing, 19, 23–26, 38, 88, 140–41, 167, 168, 179, 180, 187, 192

colds, 39, 55, 168–69, 186–87

cold water/ice therapy, 162, 171, 192

consistency in training, 47, 49, 71, 119, 156–57, 171, 199

cooling down, 35, 46, 53, 125, 160, 174, 192, 201

core muscle strength, 67, 123, 125, 166

Cox, David, 165–66

cramps, 88, 89, 101, 102, 183

cross training, 15, 18, 40, 67, 121, 123, 127–30, 160, 165, 166, 171–75, 195, 197, 199

cycling, 127, 160, 171, 174, 175, 195, 199

Deacon, Bruce, 61

dehydration, 24, 37, 38, 87–88, 90, 100, 103, 168, 169, 193

diabetes, 17, 18, 92, 138

diarrhea, 102–3

DiClemente, C.C., 107

diet.
See
nutrition

doctors.
See
health care providers; sport medicine physicians

dogs, running with, 151–54

duct tape, 26, 167

elite runners, 18, 38, 40, 42, 90, 119, 125, 139, 156, 181, 182, 191; tips from, 25, 26, 32, 40, 61, 171

Epp, Wendy, 34

equipment.
See
clothing; footwear; sport bras; watches

family, 11, 31, 55, 57, 61–62, 78, 131–54

fatigue, 11–12, 18, 28, 30, 31, 37–40, 41, 56, 57, 62, 68, 74, 75, 76, 85, 87, 89, 94, 140, 144, 148, 170, 171, 177, 183, 191, 193

feet, 19–23, 71, 125, 148, 159, 161, 162, 163–64, 167–68.
See also
footwear

fitness testing, 13–14, 17, 203

flexibility.
See
stretching and strengthening

flu, 39, 55, 168–69, 187

footwear, 15, 19–23, 29, 61, 161, 163, 164, 167, 180, 187

Galloway, Jeff, 14, 38, 183