RUNNING CORRECTLY

PROPER EXERCISE, HEALTH, PERFORMANCE & WELL-BEING. Good fitness at every age. Running is the most fundamental form of human movement after walking. In competitive sport, it is dominant in most disciplines, while also featuring in most physical activities undertaken for health and recreation. The book «Running», from Salto Publications’ «Proper» series, contains the essential information needed to exercise through running. Its main contents are:

• Running technique.
• Required equipment (suitable shoes, etc.).
• Where and when you can run.
• Training programmes: for beginners, regular recreational exercisers and advanced runners training for the half marathon and marathon.
• It also provides information on nutrition, stretching exercises and strength training. It is aimed at recreational exercisers, runners, physical education teachers and students of Physical Education and Sport Science.

CONTENTS Introduction

Equipment

Shoes

Orthopaedics in Brief

Shoe Size, Width and Last

Body Weight

Places to Run

Buying Shoes

Clothing

Clothing for Warm Weather

Clothing for Spring, Autumn and Cool Summer Days

Clothing for Winter

Running Technique

Basic Principles of Running Technique

Foot Placement

Stride Length

Arm Movement, Arm Position and Body Position

Breathing

A Short Running Lesson

High-Knee Running

Skipping

Heel Kicks

Bounding

Sideways Running with Cross Steps

Running-Related Topics

Running and Health

Physical Inactivity: The No. 1 Risk Factor

The Positive Effects of Endurance on Health

Running at an Older Age

Running and the Mind

Overuse Injuries of the Musculoskeletal System

What Can I Do When Problems Occur?

Other Endurance Sports

Cycling

Swimming

Mountaineering

Cross-Country Skiing

Running Training for Women

Runners and Dogs

Running with Children

Overweight Children

Beyond Running: What Comes Before Running

Stretching

Stretching Programme: The Most Important Exercises

Exercise

Exercise/Mobilisation Programme: The Most Important Exercises

Strength Training

Strength Training Programme: The Most Important Exercises

Recovery

Active Recovery

Passive Recovery

Nutrition

Food Quality

Minerals, Trace Elements and Vitamins

Nutrient Preparations

Nutrient Intake

Sweating and Fluid Intake

Electrolyte Drinks You Can Prepare

Running Programmes

Where Can I Run?

If You Live in the City

If You Live in the Countryside

When Can I Run?

Running in Hot Weather

Running in Cold Weather

Running in Rain

Running in Snow and Ice

Running Programme No. 1: Beginners

Breathing

Heart Rate

Running Programme No. 2: Health Runners and Former Runners

A Short Training Lesson

Running Programme No. 3: 10 Kilometres to the Half Marathon

Continuous Running

Speed Play

Running Programme No. 4: Marathon

When Have I Overtrained?

This book should not be missing from any athlete’s library. To achieve PROPER EXERCISE, HEALTH, PERFORMANCE & WELL-BEING, you should follow certain basic principles, which are presented in this book. An excellent, easy-to-understand book, ideal for your free time.