96
Family & Health to Fitness & Sport
Body Transformation Manual The ultimate 12-week workout plan suitable for men and women by Sean Lerwill
Hardback, 270 x 210mm, 176pp 400 colour illustrations ISBN: 978 0 85733 513 5 Book No: H5513 Haynes RRP: £22.99
Transformation
Manual
Haynes
Sean Lerwill Sean Lerwill The uLTiMaTe 12-week workouT pLan SuiTabLe for woMen and Men
Climbing Manual The essential guide to rock climbing by Nigel Shepherd
Hardback, 270 x 210mm, 176pp 500 colour illustrations ISBN: 978 0 85733 310 0 Book No: H5310 Haynes RRP: £21.99
Running Manual A step-by-step guide by Sean Lerwill
Paperback, 270 x 210mm, 200pp 358 colour illustrations ISBN: 978 0 85733 856 3 Book No: H5856 Haynes RRP: £12.99
Running
Sean Lerwill
A step-by-step guide
Haynes
Manual
Sean Lerw ill
R u n n in
g M anual
Haynes Publishing Sparkford, Yeovil, Somerset BA22 7JJ, UK Tel: +44 (0) 1963 440635 Website: www.haynes.co.uk
ISBN 978 0 85733 856 3 £12.99 rrp
Running is one of the most popular ways to stay fit. Although it may seem that we can all run , there is so much to learn, whether for beginners or seasoned runners.
The Running Manual covers everything from sprinting to marathons, from how to train to what to wear. It includes the detailed physiology on how energy systems work and how nutrition should be approached prior to and during training and races.
This manual will appeal to all levels, whether young or old, new or experienced, male or female.
n Types of running Sprinting, middle distance, long distance and ultra-endurance.
n Current trends From treadmills and triathlons to barefoot and extreme conditions.
n How to run The perfect gait , posture, pronation and supination, orthotics and trainers.
n Energy systems PCR, anaerobic gylcolysis, aerobic gylcolysis, food vs body breakdown.
n Conditioning Covers types of training, muscles, specific exercises, rest days and overtraining.
n Other content Includes training programme examples, the psychology of running, the marathon, nutrition and hydration, kit and equipment, running needs for women, injuries and rehab.
Sean Lerwill, author of the Haynes Royal Marines Fitness Manual, has always been a keen runner and believes that running has helped him to achieve in every area of life personal, sporting and career. He won his first 400m County Championship at the age of 14 and represented the South-West in the National Schools Cross Country at 16. While serving in the Royal Marines he ran in the United Services Cross Country League and represented the Royal Navy at Aquathlon. He works as a personal trainer and sports model and has written for and appeared in numerous publications, including The Independent, Men s Fitness, Men s Health, Men s Running and Runner s World.
H5856
Running Haynes
Manual Running Manual How to run
➜ Forefoot strikers The other 20% of runners are forefoot strikers. This simply means that the ball of their foot is the first part of the foot to
strike the ground. Due to the heel being missed out of the foot
strike, these runners have a slight forward lean to their style and take short, quick steps. Their cadence is therefore slightly quicker than in heel striking (which is a good thing).
Speed of legs Your leg speed should be fast (high cadence), perhaps faster than you might expect for a long slow run. A higher cadence will allow you to run faster as you become fitter. Many runners make the common mistake of thinking that bouncing gives them more air time, which makes them feel less tired. This may be true, but the air time actually wastes energy on upward propulsion instead of forward propulsion, meaning that your run will take you longer. The opposite is actually advisable: cut down the bounce, which will in turn reduce the time your feet are in contact with the ground and make you run faster. However, you may fatigue quicker. Regardless, bouncing isn t a good running technique and isn t advisable.
Feet leading the legs The legs should be led by the knees rather than the feet. The foot landing in front of the knee is how we humans run naturally downhill, because it acts as a brake to slow us down. The same is true if the foot lands in front of the body on the flat, braking the body and thus wasting built-up forward momentum.
Knee lift Dependent on the type of running being trained for, knee lift is very important. Sprinters require higher knee lift to increase power, so that when the leg is driven downwards into the ground it propels the body forward faster and harder. For a distance runner, however, knee lift should be low, as it s more efficient so will burn less energy, which in turn delays fatigue.
Breathing Whether you re an Olympic athlete or a first-time runner, when you run you get out of breath. This is because as our body moves faster it requires more oxygen. With any exercise, running included, our muscles need more energy, and the body meets this need by supplying them with oxygen-rich blood, which allows oxidative glycolysis (a method of making energy) to take place.
Most of us breathe in a ratio matching our speed, and do this without conscious thought. We mostly breathe in a 2:2
rhythmic ratio, ie two steps as you inhale, and two more steps as you exhale. Breathing in a 3:3 ratio often occurs for a slow run, whereas very fast running can mean a 2:1 or even a 1:1 ratio, although a 2:2 is still much more common.
Furthermore, most runners naturally breathe through both the nose and the mouth, neither nose nor mouth being considered more correct . Top coaches suggest whatever is natural to you and works best, and believe that adjusting your breathing pattern won t make you a better runner. Simply put, breathing is a natural process, and so is getting out of breath!
Common gait mistakes Tension If any part of the body is overly tense or rigid, then precious energy is being wasted. A relaxed running style will make you faster and, more importantly, ensure you last longer. The most common mistakes are tensing the neck and jaw, especially when working hard; clenched fists or rigid knife hands are also common mistakes. Try to avoid these at all costs relaxed hands, relaxed forearms and a relaxed jaw ensures natural breathing.
Arms Like all running styles, what feels natural is best. Therefore swing the arms naturally like pendulums for distance running. Unless you re sprinting, when power generation is required, there s no need to force the movement. Furthermore, any arm swing, whether you re sprinting or running long-distance, should be at the side of the body and not across the chest. Swinging across the chest can restrict breathing and cause imbalance.
Exhaling as the left foot strikes is most common, and is
believed to help avoid a stitch, whereas breathing out
on the right foot is thought to encourage a stitch.
54 55
Foot strike
➜ Heel strikers The majority of all runners (around 80%) are heel strikers meaning that the first part of the foot to strike the ground is the heel. Following this, the foot rolls on to the toes to push off into the next stride. Core strength and stability is particularly important when heel striking, as it protects the back. Therefore heel strikers should ensure the abs are tight, which keeps the torso upright, spine straight and core engaged.
Hips The hips should be straight on and should not rotate overly. In theory they should stay in line with the shoulders, but for some runners, particularly women, this can be difficult. Additionally, they should only move forward in the same plane as the run. Sideways movement (swinging of the hips) is unnecessary and will only slow you down.
Shoulders As difficult as it may be, the shoulders must stay relaxed. This is often very difficult for bodybuilders and sportsmen. The problem is that rigid shoulders rotate the upper body in the opposite direction to the hips, which therefore slows the pace, wastes energy and can cause unsteadiness all of which lead to a slower run.
Posture A natural relaxed posture is one of the most important things to remember as a runner; the key is to stay upright and not to slouch. However, as the core gets tired this can be extremely challenging. The key is to train the core with specific conditioning exercises to ensure it doesn t let you down during runs (see Chapter 11).
50_59_Running_C4_CMYK.indd 54-55 31/10/11 14:30:40
Running Manual Warm-up, cool-down
9 10
Abdominal stretch
Calf stretch Hip fl exor stretch ITB stretch (best performed with a foam roller)
Back stretch
➜ A form of iliotibial band stretch can be achieved by performing the quadriceps stretch described above and then raising the foot of the lower leg and hooking it over the knee of the upper leg. Repeat for the opposite leg. Stretch should be felt down the outside of the leg closest to the fl oor
➜ Lie fl at on your front and place hands under the shoulders as if you re going to do press-ups. Push down through the hands as if performing a press-up but don t allow the hips and legs to rise off the fl oor, ie rotate through the lower back. Try to straighten the arms as far as possible without raising your hips off the fl oor. Stretch should be felt through the abdominals at the front of the lower torso.
➜ Lie fl at on your back, arms outstretched to your sides as if on an imaginary crucifi x. Take one leg across the body (for example the right leg) and try to get the foot of that leg as far up towards the opposite hand as possible. To increase the stretch, allow the left hand to touch the right shoulder. Repeat on the opposite side. Stretch should be felt around the middle of the spine.
98 99
11 Standing groin stretch
6
7
8
Separate stretch sessions
To really make the most of developmental stretching, it s worth planning-in some specifi c stretching sessions. Yoga classes are often a good way of increasing fl exibility, especially if you re not good at motivating yourself for stretching sessions. Otherwise 20 30 minutes sat on the fl oor in front of the TV performing a number of maintenance stretches is an easy alternative.
➜ Pushing with straight arms against a wall or partner, place one foot in front of the other about shoulder-width apart. The rear leg should be straight, front leg bent. Your body should be at an angle of about 45°. Force the heel of the rear leg into the fl oor. To increase the stretch, move the rear leg further away from the body without bending it. Repeat stretch for opposite leg. Stretch should be felt at back of rear lower leg.
➜ Kneel on the fl oor, then step forward with the right foot into a lunge-like position with the left knee rested on the fl oor. Place your hands on your hips and gently push the hips forward. Repeat stretch for opposite leg. Stretch should be felt at the top of the thigh, in the hip of the forward leg.
➜ Stand with feet 1½ times shoulder-width apart. Take hold of your ankles and place your elbows on the insides of your knees. While keeping the back straight, feet on fl oor and hands on ankles, use the elbows to push through the knees, fl attening the legs out and stretching the groin. You should feel a stretch on the inside of both legs.
88_101_Running_C8 CMYK.indd 98-99 31/10/11 14:33:40
£12.99 / US$21.95 / CAN£25.95
Cricket Manual The official guide to playing the game by Andy Tennant foreword by Michael Vaughan
Paperback, 270 x 210mm, 196pp 4 b&w, 233 colour illustrations ISBN: 978 0 85733 484 8 Book No: H5484 Haynes RRP: £12.99
Kayaking Manual The essential guide to all kinds of kayaking by Bill Mattos
Hardback, 270 x 210mm, 176pp 411 colour illustrations ISBN: 978 0 85733 256 1 Book No: H5256 Haynes RRP: £21.99
Royal Marines Fitness Manual Improve your personal fitness the Marines way by Sean Lerwill
Hardback, 270 x 210mm, 200pp 425 colour illustrations ISBN: 978 085733 807 5 Book No: H4561 Haynes RRP: £22.99
Dance The complete step-by-step guide to dance
Haynes
Manual
Keyna Paul
Dance Manual The complete step-by-step guide by Keyna Paul
Hardback, 270 x 210mm, 192pp 400 colour illustrations ISBN: 978 1 78521 062 4 Book No: H6062 Haynes RRP: £22.99
Manual (2nd Edition) The official guide to playing the game by Howard Johnson foreword by England Head Coach Stuart Lancaster
Paperback, 270 x 210mm, 224pp 271 colour illustrations ISBN: 978 0 85733 853 2 Book No: H5853 Haynes RRP: £12.99
Fitness & Sport
Toddler Manual The practical guide to toddlers and younger children by Dr Ian Banks
Paperback, 270 x 210mm, 160pp 200 colour illustrations ISBN: 978 1 84425 986 1 Book No: H4986 Haynes RRP: £9.99
Student Manual The complete guide to university life by James Thornhill
Hardback, 270 x 210mm, 168pp 155 colour illustrations ISBN: 978 0 85733 233 2 Book No: H5233 Haynes RRP: £21.99
Skiing Manual The essential guide to all kinds of skiing by Bill Mattos
Hardback, 270 x 210mm, 188pp 400 colour illustrations ISBN: 978 0 85733 481 7 Book No: H5481 Haynes RRP: £22.99
Website: www.haynes.com Email: sales@haynes.co.uk