Part sport and part exercise, running boosts health, longevity and mental well-being. However, running is a demanding activity that can potentially tax the runner's body and mind. Therefore, possessing durability for running-a fusion of toughness and flexibility-is desirable to enhance a runner's physical and mental experience. This book-the first of its kind to combine corrective exercise, self-myofascial release, and yoga-empowers runners with measures to avoid unnecessary pain, injury and burnout. It is a comprehensive guide to creating a simple and efficient system of personalized supplemental training in which runners learn to identify and address areas of imbalance and overuse. These training methods increase strength, stability, mobility, and resiliency, and require as little as 15 minutes per day to implement. Runners can decrease the risk of injury, improve running performance, and maintain joint health. The result: a more durable body and mind that will support your running-and your life-for years to come.

The half century since the Ethopian marathon runner, Abebe Bikila, won the Olympic gold medal in world record time in Rome in 1960 has been a golden period for African athletics. Since then, Africans have won 42 Olympic gold medals, numerous IAAF World Championships gold and established a string of world records in international competition. Most, but not all, come from the Eastern African highlands of Kenya and Ethopia with other notable successes from Mediterranean athletes especially Morocco; and they are amongst the very elite of the world’s athletes. Running for Black Gold documents in both text and statistics the African dominance in the middle and long distance events in international athletics competition, highlighting the successes of over 100 male and female athletes, their gold medals and world records. Amateur sportsman and writer Kevin Lillis focuses on the on-track performances of these athletes at the Olympic Games and the IAAF World Championships exclusively, as the `blackgold standard’ against which supreme performance is measured. Written from the viewpoint of a keen observer of both Africa and athletics, Lillis provides a broad map of the key moments in the history of `African runners running for black gold’ culminating in the dominance of the Kenyans at the last IAAF World Championships in Daegu Korea. The text and accompanying statistics are illustrated with stunning photographs of the outstanding gold medal winners and world record holders by internationally acclaimed photographer Mark Shearman. Sports enthusiasts especially those with an interest in the development of African athletics and the history of the Olympics as well as journalists, broadcasters and sport statisticians will revel in this revealing and easily read account of African athletics achievement `from Bikila to Bekele’.

This title includes information on training for both sport and competition, including individual running plans, advanced schedules and expert advice, that are shown in over 280 photographs. It also includes information on how to improve your running performance for events from 5K and 10K races to advanced and elite marathons. It includes strength exercise sequences, skills and drills, together with advice on how to improve your form and endurance levels. It contains expert advice on pre-run and post-run nutrition, high protein diets, sports-specific fuels, race recovery and improving your mental attitude. It offers guidance on extending your running experience, with sections on cross-country and trail running, mountain running, adventure racing and ultrarunning. It provides a special section on triathlons that introduces training sessions and Olympic distance training, and individual schedules for different events. With step-by-step instruction and over 280 photographs, this is the complete practical guide to optimizing your skills and maximizing your performance. This book offers a complete guide to joining the elite, featuring advanced running from 5K and 10K races, progressing to marathon and triathlon. Among the topics covered are speedwork, strength training and hydration. Practical information on competition running is given, with training programmes and guidance on the appropriate food and exercise. All of the most popular events are covered, from sprint and middle-distance racing, to fast long-distance racing, marathons, off-road and ultrarunning, triathlons and adventure racing. This expert manual is essential reading for anyone who wants to run successfully at a higher level.