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Run Your Best Marathon: Your trusted guide to training and racing better - Paperback | Diverse Reads

Run Your Best Marathon: Your trusted guide to training and racing better

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'Quite simply, it contains the tools to make you a better runner. Make space on your bookshelf for this timeless, classic marathon manual.' -Paul Tonkinson

'Drawing on decades of running and coaching experience, Murphy provides a current resource that long-distance runners are sure to return to time and again' -Booklist

Learn how to run your best marathon and get the most out of your training.

There's no shortage of advice out there on how to train for a marathon and yet it can be hard to know what will work best for you.

Run Your Best Marathon is here to change all that with the expertise of running coach Sam Murphy. Whether you're looking to step up to the marathon for the first time or to better previous performances over the distance, Sam's runner-centred approach will help you prepare for and race your chosen marathon to the best of your ability.

Choose from six training plans, each pitched at a different level of mileage, intensity and experience. The plans are backed up by a wealth of essential information and advice on how to train, race, eat and recover. Learn how to:
– assess yourself and set a realistic goal
– adjust your diet to optimise training and recovery
– get your brain onside to resist fatigue and overcome discomfort
– stay healthy during training and respond to injuries
– master the skill of racing.

ISBN-13: 9781472989529

Media Type: Paperback

Publisher: Bloomsbury USA

Publication Date: 12-06-2022

Pages: 288

Product Dimensions: 6.00(w) x 9.00(h) x 0.90(d)

Sam Murphy is a journalist, author and coach. She pens the longstanding Murphy's Lore column in Runner's World magazine and has written for numerous national newspapers and magazines. Sam has raced from 5km to ultra-distance. She holds a sports and exercise science degree and is an England Athletics qualified endurance coach. @sammurphyruns

Table of Contents

Introduction 9

Section 1 On training 12

1 From runner to marathoner

Why the marathon is more than just another race 13

2 The art and science of training

The components and structure of a marathon plan 25

3 All about you

Determining your starting point and goal 41

4 Monitoring your training

How to keep tabs on your efforts 48

Section 2 The marathon programmes 55

Understanding the plans 58

The Full Throttle plans 63

The Steady State plans 64

The Minimalist plans 64

Section 3 The practicalities 90

5 Getting out there

The how, when, where (and who with) of making training happen 91

6 The mental marathon

Making use of your grey matter to train and race better 106

7 Running shoes and kit

What to wear for training and racing 118

Section 4 Body maintenance 128

8 Routine procedures

An in-depth look at warming up, cooling down and the role of flexibility work 129

9 Rapid recovery

The role of rest and recovery - and how to make it count 145

10 Run better

Improving your running skill 151

11 Be a stronger runner

How strength and conditioning can raise your running game 161

12 Staying healthy

Avoiding those occupational hazards 175

13 Running away from injury

Injury prevention and action 183

Section 5 On your marks 192

14 Choosing the right race

What to consider when picking your event 193

15 Countdown to race day

Tapering and race-day preparation 197

16 Making race day a success

From start line to finish line … and beyond 211

Section 6 Nutrition and hydration 224

17 Fuel for thought

Nutrition for health, performance and recovery 225

18 Good hydration

What and when to drink 239

19 Ergogenic aids and essential nutrients

Read if you want to go faster… 245

Conclusion 255

References 257

Resources 269

Appendix 1 Carb and protein content in common foods 275

Appendix 2 Monitoring intensity table 278

Acknowledgements 281

Index 283