The Runner's World Big Book of Marathon and Half-Marathon Training

From acclaimed nutritionist and creator of The Paleo Diet, Loren Cordain, and USA triathlon and cycling elite coach Joe Friel comes this revised and updated edition of The Paleo Diet for Athletesthe ultimate guide to enhancing health and athletic performance using the diet principles of our Stone Age ancestors. For decades, coaches, athletes, and sports scientists have advocated loading up on carbohydrates and supplementing diets with commercial products to enhance athletic performancea trend that has caused a detrimental shift away from the quality, fresh foods that truly aid an athlete's ability to compete at the highest levels and achieve personal athletic goals.

The Paleo Diet for Athletes offers a proven program that incorporates all the essential nutrients from a variety of foods athletes need for total body health. By studying the diets of both our ancestors and today's top athletes, Cordain and Friel show how runners, cyclists, swimmers, triathletes, and endurance athletes can make simple changes to their diets for big results.

In an ideal runners world, every step of every mile would be 100 percent pain-free. No aches, no twinges, no lingering soreness from yesterdays workout. The reality is that many runners constantly deal with a slight (or not so slight) disturbancea tender foot, a tight hamstring, a whiny knee. While these nagging issues often arent serious enough to require a time-out, they are annoying, especially when they dont let you fully enjoy your time on the roads.

If you are a serious runner, or are thinking about starting a running or run/walk program to keep fit and help you lose weight, forget about the traditional food pyramid--or today's low-carb diets. As noted dietitian Madelyn H. Fernstrom, Ph.D., C.N.S., explains, the eating plan that best meets the needs of runners at all levels is based on a 50 percent carb, 25 percent protein, 25 percent fat ratio. Here Dr. Fernstrom details a realistic program, individualized for each person's activity level, that will enable runners to maximize their performance while maintaining long-term success at weight control.

In Runner's World The Runner's Diet, the reader will discover:

o Why the 50-25-25 ratio works best for runners--and even walkers

o How to match your eating pattern to your running style

o How to make use of a daily food and activity log

In Chi Marathon, Danny Dreyer, creator of the revolutionary ChiRunning program, highly respected running coach, and accomplished distance runner, takes a whole-body approach to long-distance running—much like T’ai Chi—making ease and efficiency of movement the prime goal of one’s training. Chi Marathon is the first book to focus not on building stamina first (though that is covered here) but on how to run all those miles without harming your body. A staggering 80 to 90 percent of marathoners face injuries during their training. This book debunks the myth that marathoners need to push through and beyond pain, and presents a technique-based plan for pain- and injury-free, high-performance half and full marathons. Chi Marathon also shows how to improve your performance by developing your own race-specific training plan tailored to your event, and will help you cross the finish line feeling strong no matter your age, body type, or running ability.

• Run a marathon or half marathon free of pain and injury

• Transform your racing with the training triad: form, conditioning, and mastery

• Tap into your chi, an energy source more powerful and enduring than muscles

• Teach your mind and body to work together as a team and master your event