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Anatomy of Running: A Trainer's Guide to Running
Anatomy of Running: A Trainer's Guide to Running Anatomy of Running: A Trainer's Guide to Running Anatomy of Running: A Trainer's Guide to Running Anatomy of Running: A Trainer's Guide to Running

* Book Type:


Publisher: Firefly Books

Author Statement: Philip Striano, DC
Series Name: Anatomy of
Audience: Trade
Specs: full color anatomical illustrations throughout, glossary
Pages: 160
Trim Size: 8 3/4" X 11" X 7/8"
Language code 1: eng
Publication Date: 20130620
Copyright Year: 2013
Price: Select Below

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Anatomy of Running: A Trainer's Guide to Running

In 2011, marathon, half-marathon and triathlon participation reached all-time highs.

In 2011, marathon, half-marathon and triathlon participation reached all-time highs.

Anatomy of Running follows the format of the successful Anatomy of... series. The books feature full-body anatomy illustrations that reveal the musculature as the body performs a particular exercise. By seeing how the muscles interact and which muscles execute and which support the exercise, the reader gains the greatest understanding of the exercise and its benefits.

Anatomy of Running begins with an introduction to the popular fitness activity:

  • Benefits from running
  • Warming up, stretching, cooling down
  • Equipment (shoes, heart rate monitors, pedometers)
  • Surfaces, distances, environment
  • Muscles and ligaments used
  • Stretches and strengthening
  • Common injuries (identification, prevention, treatment, causes)
  • Special considerations (age, pregnancy, fitness level, health).

For the greatest benefit from running, it is not enough to head outside or to the gym and do laps. The runner must undertake a variety of strengthening exercises that improve running efficiency, increase its benefits and make gains in speed, distance and stamina.

As well, those starting a running program will find it easier if they have strong muscles to work with from the beginning. Fatigue will be later in coming and discouraging injuries will be rarer, if not entirely prevented.

Anatomy of Running is an expert guide that will be extremely useful for anyone interested in undertaking or improving a running program, training for a distance event, or using running as a complement to another fitness activity. Marathon coaches and running clinics will find the book especially useful.

Bio:

Dr. Philip Striano is a Certified Chiropractic Sports Physician specializing in sports injury, exercise, strength and conditioning. He has a Doctor of Chiropractic degree from New York Chiropractic College, and is the owner of the Hudson Rivertown's Chiropractic Health Care in Dobbs Ferry, New York. Dr. Striano is the author of Healthy Back Anatomy.

Preface:

INTRODUCTION:
WHY RUN?

Running and jogging are among the most popular recreational sports in the world. So why do so many people from diverse backgrounds choose to run? Of course, each individual has unique motivations, but there are several goals shared by many runners, from a desire to lose weight to a need to lower blood pressure and strengthen the heart.

Running is also a versatile way to get fit--you can run just about anytime and anywhere, and it is a relatively inexpensive sport. It doesn't require pricey health club memberships or personal training fees. With little more than the right pair of shoes, anyone of just about any age and fitness level can start a running regimen. Yet, as with any physical activity, there is a right way and a wrong way to run--don't expect to just lace up your running shoes and hit the pavement. You should also prepare for and augment your running routine with stretches and exercises geared to warming you up before a run and cooling you down after it, and perform strengthening exercises that target the key muscles used in running. Take the time to learn how to run right, using the guidelines found in the following pages.

TOC:

Table of Contents

Introduction: Why Run?
Your Running Routine
Running Injury Primer Full-Body Anatomy

RUNNERS' STRETCHES

    Standing Quadriceps Stretch
    Sprinter Stretch
    Forward Lunge
    Forward Lunge with Twist
    Straight-Leg Lunge
    Wide-Legged Forward Bend
    Unilateral Seated Forward Bend
    Bilateral Seated Forward Bend
    Knee-to-Chest Hug
    Unilateral Leg Raise
    Supine Figure 4
    Side-Lying Knee Bend
    Cobra Stretch
    Side-Lying Rib Stretch
    Hip/Iliotibial Band Stretch
    Pretzel Stretch
    Heel-Drop/Toe-Up Stretch
    Heel-Drop
    Toe-Up
    Gastrocnemius Stretch
    Soleus Stretch
    Iliotibial Band Stretch
    Resistance Band Tendon Stretch
    Resistance Band Ankle Stretches
    Peroneus Stretch
    Tibialis Anterior Stretch

TARGET: PRIMARY MUSCLES

    Dumbbell Deadlift
    Hip Extension and Flexion
    Hip Extension
    Hip Flexion
    Hip Abduction and Adduction
    Hip Abduction
    Hip Adduction
    Side Steps
    Crossover Steps
    Knee Squat
    Swiss Ball Loop Extension
    Plank Leg Extension
    Low Lunge
    Resistance Band Lunge
    Dumbbell Lunge
    Knee Extension with Rotation
    External Rotation
    Internal Rotation
    Wall Sit
    Swiss Ball Wall Sit
    Lateral Low Lunge
    Step-Down
    Power Squat

TARGET: SECONDARY MUSCLES

    Unilateral Leg Circles
    Quadruped Leg Lift
    Front Plank
    Swimming
    Basic Crunch
    Crossover Crunch
    Abdominal Kick
    Plank Knee Pull-In
    Standing Knee Crunch
    Iliotibial Band Release
    Bridge with Leg Lift
    Push-Up
    Swiss Ball Push-Up
    Swiss Ball Walkout
    Swiss Ball Extension
    Backwards Ball Stretch
    Biceps Curl
    Swiss Ball Shoulder Press
    Triceps Extension
    Lateral Shoulder Raise
    Shoulder Raise and Pull

Put It All Together: Workouts
Glossary
Icon Index
Credits and Acknowledgments

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