马拉松训练宝典

封面

版权信息

各方赞誉 PRAISE

前言 马拉松，每个人都能跑 INTRODUCTION

关于《跑者世界》挑战赛 ABOUT THE RUNNER'S WORLD CHALLENGE

PART Ⅰ 训练 TRAINING

01 开始训练 GETTING STARTED

02 训练的基本原则 TRAINING BASICS

03 让训练融入日常生活 INTEGRATING TRAINING INTO YOUR EVERYDAY LIFE

PART Ⅱ 营养 NUTRITION

04 每日饮食 EVERYDAY EATING

05 跑步前、跑步中以及跑步后的饮食 EATING BEFORE YOU RUN ON THE ROAD AND AFTER YOU'RE DONE

06 体重管理 WEIGHT MANAGEMENT

PART Ⅲ 损伤预防 INJURY PREVENTION

07 预防受伤 STAYING HEALTHY

08 损伤及其处理 GETTING HURT AND GETTING OVER IT

PART Ⅳ 参赛指导 PUTTING IT ALL TOGETHER

09 赛前准备 BEFORE THE RACE

10 比赛日 THE BIG DAY

11 赛后调整 BEYOND THE FINISH LINE

致谢 ACKNOWLEDGEMENTS

附录A 常用跑步术语指南 APPENDIX A: A GUIDE TO COMMON RUNNING TERMS

附录B 3类膳食及碳水化合物储备方案 APPENDIX B: MEAL PLANS AND CARB-LOADING PLANS

附录C 28种锻炼方法 APPENDIX C: THE WORKOUTS

附录D 6套马拉松训练方案 APPENDIX D: THE TRAINING PLANS