The revised edition of the bestselling "ChiRunning," a groundbreaking program from ultra-marathoner and nationally-known coach Danny Dreyer, that teaches you how to run faster and farther with less effort, and to prevent and heal injuries for runners of any age or fitness level.
In "ChiRunning, " Danny and Katherine Dreyer, well-known walking and running coaches, provide powerful insight that transforms running from a high-injury sport to a body-friendly, injury-free fitness phenomenon. ChiRunning employs the deep power reserves in the core muscles, an approach found in disciplines such as yoga, Pilates, and T'ai Chi.
"ChiRunning "enables you to develop a personalized exercise program by blending running with the powerful mind-body principles of T'ai Chi:
1. Get aligned. Develop great posture and reduce your potential for injury while running, and make knee pain and shin splints a thing of the past.
2. Engage your core. Shift the workload from your leg muscles to your core muscles, for efficiency and speed.
3. Add relaxation to your running. Learn to focus your mind and relax your body to increase speed and distance.
4. Make it a Mindful Practice. Maintain high performance and make running a mindful, enjoyable life-long practice.
5. It's easy to learn. Transform your running with the ten-step "ChiRunning "training program.

In 1986, the legendary fell runner Joss Naylor completed a continuous circuit of all 214 Wainwright fells in the Lake District, covering a staggering distance of over 300 miles - plus many thousands of metres of ascent - in only seven days and one hour. Those in the know thought that this record would never be beaten. It is the ultimate British ultramarathon. The person taking on this superhuman challenge would have to be willing to push harder and suffer more than ever before. There is no Map in Hell tells the story of a man willing to do just that. In 2014, Steve Birkinshaw made an attempt at setting a new record. With a background of nearly forty years of running elite orienteering races and extreme-distance fell running over the toughest terrain, if he couldn't do it, surely no one could. But the Wainwrights challenge is in a different league: aspirants need to complete two marathons and over 5,000 metres of ascent every day for a week. With a foreword by Joss Naylor, There is no Map in Hell recounts Birkinshaw's preparation, training and mile-by-mile experience of the extraordinary and sometimes hellish demands he made of his mind and body, and the physiological aftermath of such a feat. His deep love of the fells, phenomenal strength and tenacity are awe inspiring, and testimony to athletes and onlookers alike that 'in order to attain the impossible, one must attempt the absurd'.

When you are racing 435 miles through the jungles and mountains of South America, the last thing you need is a stray dog tagging along. But that's exactly what happened to Mikael Lindnord, captain of a Swedish adventure racing team, when he threw a scruffy but dignified mongrel a meatball one afternoon.

When they left the next day, the dog followed. Try as they might, they couldn't lose him - and soon Mikael realised that he didn't want to. Crossing rivers, battling illness and injury, and struggling through some of the toughest terrain on the planet, the team and the dog walked together towards the finish line, where Mikael decided he would save Arthur and bring him back to his family in Sweden, whatever it took.

Richard Parks has what must be one of contemporary sport's most extraordinary and inspirational stories. Soon after he turned thirty, the professional career in rugby that had been his life for over a decade was cut short by injury, leaving him faced with an uncertain future. But unlike many other young athletes, Richard decided to tackle his fears, anxiety and depression head on, taking inspiration from Ranulph Fiennes and a line from his grandmother's eulogy - "The horizon is only the limit of our sight" and setting out on challenges that have become part of his everyday life. Richard created history with his first endeavour - the 737 Challenge - by becoming the first person to conquer the highest mountain on each of the world's continents and venture to both the North and South Poles within seven months. Then in 2013 he tackled three hugely challenging events - an ultramarathon through the Peruvian jungle, the world's highest mountain bike race, and a double iron man triathlon in Snowdonia - in preparation for an even more extraordinary challenge: to record the fastest solo, unsupported and unassisted journey to the South Pole. These three challenges and the Antarctic speed record quest that saw Richard ski 11 hours a day enduring perishing conditions, broken skis and spending Christmas and New Year alone on the ice, were all filmed for a major four-part series to be broadcast on Channel 5 later this year. Beyond the Horizon is an amazing, inspiring, and exciting story for armchair adventurers, extreme sports and mountaineering fans alike.

For outdoor adventurers who hike, fish, kayak, cross-country ski, or mountain bike in the backcountry, a GPS receiver can help them reach their destination and return safely -- but only if they know how to use it! Here is the guide to getting the most out of a GPS receiver, from basic consumer advice to advanced techniques. It even includes fun solo and team games that utilize GPS. Starting with essential definitions and moving on to creating waypoints, and using your GPS with a computer, this succinct book teaches the basics of navigation and outdoor GPS use. Advanced techniques are covered, such as creating custom maps, and new technologies are discussed, including using GPS-enabled mobile phones, and how to use GPS with Google Earth and Google Maps. With years of experience as a GPS instructor, Hinch is well-versed in all aspects of navigation and GPS use, and he covers them in a jargon-free, easy-to-follow style.

Longtime readers have come to understand that Outside's true gift is in chronicling misadventure. That's the common thread among the stories found in Out There-those memorable tales that begin with the promise that, even if no one's life is necessarily hanging in the balance, something may go horribly awry at any moment, and that documenting this misfortune will inevitably yield rich comedic material or a surprisingly poignant moment. Or sometimes both. Out There chronicles fringe athletes, fitness freaks, and others obsessed by ill-advised dreams. It takes us to far-flung places no sane person would want to go. What ties this collection together are the incredible voices of legendary Outside contributors such as David Quammen, Tim Cahill, Susan Orlean, Wells Tower, Christopher Solomon, Patrick Symmes, Taffy Brodesser-Akner, Nick Paumgarten, and many others, who turn their subjects into literary gold and have helped to keep Outside in business for more than forty years.

All the techniques you need to become an expert navigator. The Ultimate Navigation Manual is a unique guide to finding your way on land - from the basic principles right up to the advanced technology of GPS. Designed to allow even the absolute beginner to find their way anywhere in the world, it also develops a unique confidence in navigation - with or without technical aids. With a preface by Sir Ranulph Fiennes, contents will also include: Environmental clues - Using the natural environment to navigate Maps - An introduction to the different types of maps The Compass and North - How compasses work, how to use them and how to choose the right one Map and Compass Navigation - twenty-five easy-to-learn skills are described Relocation Procedures - What to do when lost, dealing with well-known relocation procedures and some ground-breaking new ones Stellar Navigation - Simple methods that are easy to learn GNSS (GPS) Navigation - Why Global Satellite Navigation Systems are the most significant advance in navigation since the invention of the magnetic compass; details all of the systems now available, including the American GPS Specialist environments and equipment - Which techniques are best, where and how to use them in environments such as the Arctic, coastal areas, desert regions, jungles or forests, mountains and urban areas Written by one of the world's leading search and rescue consultants and highly illustrated with specially commissioned photographs designed to emphasise navigation problems - this is the ultimate guide to not losing your way.

Since their emergence in the 1960s, lifestyle sports (also referred to as action sport, extreme sports, adventure sports) have experienced unprecedented growth both in terms of participation and in their increased visibility across public and private space. book seeks to explore the changing representation and consumption of lifestyle sport in the twenty-first century.

The essays, which cover a range of sports, and geographical contexts (including Brazil, Europe, North America and Australasia) focus on three themes. First, essays scrutinise aspects of the commercialisation process and impact of the media, reviewing and reconsidering theoretical frameworks to understand these processes. The scholars here emphasise the need to move beyond simplistic understandings of commercialisation as co-option and resistance, to capture the complexity and messiness of the process, and of the relationships between the cultural industries, participants and consumers. The second theme examines gender identity and representations, exploring the potential of lifestyle sport to be a politically transformative space in relation to gender, sexuality and race . The last theme explores new theoretical directions in research on lifestyle sport, including insights from philosophy, sociology and cultural geography.

The themes the monograph addresses are wide reaching, and centrally concerned with the changing meaning of sport and sporting identity in the twenty-first century.

This book was previously published as a Special Issue of Sport in Society."

For anyone who enjoys walking, mountaineering, canoeing, skiing, sailing, or mountain biking, it is important to have a sound grasp of key techniques for planning and maintaining a route under any possible condition, day or night, rain or snow. This compact, easy-to-use handbook, developed out of six decades of experience by the British Army's Special Air Service Brigade, provides clear advice on navigation methods, both for a fully equipped journey and in emergency situations.

Beginning with such navigation fundamentals as understanding grid references on maps and how to use a compass and GPS (global positioning system), "The SAS Guide to Tracking and Navigation" goes on to provide detailed information on such subjects as finding your way without a map or compass, reading the sun and stars, navigating in extreme environments, marking trails, signaling for help, and tracking both animals and people as well as basic tips on how to elude being tracked yourself. Every procedure is demonstrated in step-by-step diagrams that clearly outline what to do and what not to do in order to bring you and your companions safely to your destination.

Adventure and outdoor sports - from rock climbing to freestyle kayaking - are a modern social phenomenon that can tell us much about the relationship between sport, culture and contemporary society. In this engaging new introductory text, adventure sports are used to illustrate key concepts in social theory and to demonstrate why an understanding of social theory is essential for any student taking a course in sport, adventure, or outdoor education. Each chapter in the book introduces a key 'classical' or modern social theorist, including Marx, Durkheim, Weber and Elias, or a universal topic or issue in social theory, such as sustainability, commodification or identity. Within each of those chapters the theorist or topic is brought to life through case studies of adventurous activities and lived experiences, helping the reader to connect their own sporting and adventurous interests with the frameworks we use to understand wider culture and society. Concise and full of cutting-edge contemporary examples, Outdoor Adventure and Social Theory is the perfect companion for any module on the sociology of sport, adventure or outdoor recreation.

Camping in the garden, riding bikes through the woods, climbing trees, collecting bugs, picking wildflowers, running through piles of autumn leaves... These are the things childhood memories are made of. But for a whole generation of today's children the pleasures of a free-range childhood are missing, and their indoor habits contribute to epidemic obesity, attention-deficit disorder, isolation and childhood depression. This timely book shows how our children have become increasingly alienated and distanced from nature, why this matters and how we can make a difference. Last Child in the Woods is a clarion call, brilliantly written, compelling and irresistibly persuasive - a book that will change minds and lives.

This inspirational book from Kew's orchid experts reveals the easiest, most attractive and most popular plants to grow today. Orchids come from the second largest plant family (with 28,000 members) and have a reputation for diversity and trickiness - but expert Philip Seaton chooses 60 of the best species to become permanent and happy members of your home. Through a combination of 12 projects and easy to follow practical advice he shows how to welcome new plants, to revive their flagging spirits as well as their basic care and cultivation. He shows how to produce and train flowers, to collect and sow their seed, and how to plant and display them in a terrarium, or on bark or in a basket. Find out when to water them, how to repot them and the ideal room and conditions that each orchid needs to thrive. The combination of botanical beauty and practical advice will inspire beginners and experienced growers to grow new species in many different ways. This book is from the Kew Experts series, in which the top gardeners and botanical scientists from Royal Botanic Kew Gardens offer up advice and information as well as suggesting handy projects on a range of gardening topics. Other titles include: Companion to Medicinal Plants, Guide to Growing Bulbs, Guide to Growing Fruit, Guide to Growing Herbs, Guide to Growing Roses, Guide to Growing Succulents and Cacti, Guide to Growing Trees, Guide to Growing Vegetables and Guide to Growing House Plants.

South Africans are world-renowned for their love of extreme endurance sporting activities and their ability to organise world-class events. Some of these events are recognised as the oldest, largest and toughest in the world. Held in locations that range from rugged coastlines, lush green valleys, berg, bush and dessert, they offer some of the most scenic countryside to be found worldwide. Each year, thousands of competitors pit themselves against the elements and test their mettle to take part in many of South Africa`s hardest physical challenges. From the cold of the highest mountains to the unforgiving heat of the desert, by foot, water or bike seemingly ordinary people take on these endurance sporting events. Whether seeking to prove themselves as athletes, or attempting to escape the humdrum, one thing they all have in common is an unbreakable drive to test the very limits of their endurance. South Africa`s Toughest and Most Scenic Endurance Sporting Events, profiles 40 of the country`s toughest, unique, iconic and most scenic trail runs, marathons, swimming, off-shore and trans ocean sailing, canoeing, surf skiing, cycling, mountain biking, off-road motorcycling, off-shore ridged hull and multi-sports events. Breath-taking photographs and detailed information about each event will thrill endurance athletes, extreme sports addicts, and outdoor adventurers of all types and disciplines.

**From the Sunday Times and New York Times bestselling author of THE WALKER'S GUIDE TO OUTDOOR CLUES AND SIGNS and HOW TO READ WATER** 'Changes the way you experience the world' -- Sunday Times 'Wonderfully stimulating' -- Michael Palin Discover the lost art of reading nature's own signposts with this beautiful tenth anniversary edition of The Natural Navigator. Starting with a simple question - 'Which way am I looking?' - Tristan Gooley blends natural science, myth, folklore and the history of travel to introduce you to the forgotten art of finding your way using nature's clues, from the feel of a rock to the look of the moon. Using Tristan's expert insight and anecdotes, you'll develop a unique insight into the world around you. From learning why some trees grow the way they do and how they can help you find your way in the countryside, to discovering how it's possible to find North simply by looking at a puddle and how natural signs can be used to navigate on the open ocean or in the heart of the city. Wonderfully detailed and full of fascinating stories, this is the seminal guide to the rediscovered art of natural navigation. The Natural Navigator is user-friendly, practical and packed with beautiful illustrations to help natural navigators on their instrument-free journey. Beautifully repackaged, this edition includes a new tenth anniversary preface from the author, celebrating ten years of this seminal guide to nature.

Two crucial components of a healthy life are nutrition and exercise. The importance of appropriate diet, food and nutrition are extremely important to be successful in sports, and, especially, in extreme sports. Extreme sport is an activity where a participant must demonstrate both mental and physical skills. This type of activity provides an adrenaline rush to individuals who are part of the "community of extreme sportsmen." Extreme sports provide opportunity for individuals to be active and fit with added enjoyment of partaking in a fun activity. Extreme sports in conjunction with proper nutrition helps to boost immunity and resistance against common infections. Studies have also exhibited that sports and exercise activities help in managing effective work-life balance as well. Extreme and Rare Sports: Performance Demands, Drivers, Functional Foods, and Nutrition provides a comprehensive treatise on extreme sports emphasizing the importance of nutrition and research-driven nutraceutical supplements in injury prevention and treatment. The book presents information on the nutritional requirements of sports activities on land, in water, or with high altitude-base. It covers a wide variety of definitions, philosophies, thoughts and practices involved with structurally diverse extreme sports. Features: Discusses specific food and nutritional requirements in extreme sports Provides information on the importance of functional foods, nutrition and structurally diverse phytonutrients for different sports Features information on Olympic and diverse extreme sports Details the importance of hydration and use of gelatin; skeletal muscle damage and recovery from eccentric contractions; and information on dietary supplements and antioxidants Presents analysis on growth, marketing, techniques, and future of extreme sports

Exploring Ireland is essential reading for anyone with an interest in the outdoors, from families looking for gentle Sunday strolls to experienced adventurers seeking out challenging hikes, paddles and cycles. This inspiring guidebook contains over 1700 things to do and places to see across the length and breadth of the island of Ireland. It's perfect for planning days out, weekends away and longer holidays. This book's 384 pages are packed with over 600 spectacular photos and detailed information on Ireland's beaches, signposted walks, mountain hikes, long-distance trails, blueways, greenways, cycle routes, forests, islands, rivers, lakes, heritage sites, parks and gardens, as well as a selection of interesting places to stay and eat.

Top five Best Books About Running, Runner's World Magazine Top three Best Books About Running, readers of Runner's World Magazine (December 2009) In RUNNING WITH THE BUFFALOES, writer Chris Lear follows the University of Colorado cross-country team through an unforgettable NCAA season. Allowed unparalleled access to team practices, private moments, and the mind of Mark Wetmore--one of the country's most renowned and controversial coaches--Lear provides a riveting look inside the triumphs and heartaches of a perennial national contender and the men who will stop at nothing to achieve excellence. The Buffaloes' 1998 season held great promise, with Olympic hopeful Adam Goucher poised for his first-ever NCAA cross-country title, and the University of Colorado shooting for its first-ever national team title. But in the rigorous world of top-level collegiate sports, blind misfortune can sabotage the dreams of individuals and teams alike. In a season plagued by injury and the tragic loss of a teammate, the Buffaloes were tested as never before. What these men managed to achieve in the face of such adversity is the stuff of legend and glory.With passion and suspense, Lear captures the lives of these young men and offers a glimpse of what drives a gifted runner like Adam Goucher and a great coach like Mark Wetmore. Like Lance Armstrong's It's Not About the Bike, RUNNING WITH THE BUFFALOES is at once a glowing celebration of a sport and an inspiration to anyone who has ever had the courage to beat the odds and follow a dream.

Venture out to your local greenspace or just into your back yard, and try the amazing array of outdoor activities - from building a hidden sheet den to creating watering stations for bees. While you are there, scavenge and forage for raw materials and then extend the fun with creative makes and recipes to do back at home such as leaf printing, stick boats and stinging nettle crisps. Get to know the wild parts of your city or town with handy bug, plant and tree ID sections, plus a scavenger hunt and cloud-spotting game that can be done when out and about. Games to play with organized groups or with your family and friends adds another dimension to this book that is bursting with ideas for urban outdoor adventures.

'A beautiful and inspiring book, bursting with practical suggestions which will appeal to every child's imagination. Reading it, I wanted to rush out to my nearest wood immediately!' Julia Donaldson, author of The Gruffalo Who doesn't love a stick? The universal toy for children and adults alike, sticks can provide endless opportunities for outdoor adventures, creative play, woodcraft and conservation. Packed with 70 ideas and projects, The Stick Book will give you loads of inspiration for using the wonderful, free and all-natural toy: the stick. As The National Museum of Play (New York) pointed out when they put the stick in their National Toy Hall of Fame, 'It can be a Wild West horse, a medieval knight's sword, a boat on a stream, or a slingshot with a rubber band ...' A stick can be anything you want it to be. This book will give you loads of inventive ideas for spending quality time outdoors with your children - from the adventurous to the magical, getting creative to playing games, making music to building bug hotels. Try your hands at: Making a DIY tent or den Creating a woodland monster or magic carpet Wild weaving or making your own natural wind chimes Playing capture the flag or a woodland mapping game Making a bird feeder or bug hotel With 70 ideas and projects, there will be something for every little adventurer, dreamer or budding ecologist in The Stick Book. All you need to get started is ... a stick!

Dream. Explore. Discover. Take a leaf out of nature's book and unleash your wild side with this essential guide. Packed with hundreds of exciting outdoor ideas and activities, from reading animal tracks to making your own campfire, this little book will guarantee lots of fun and adventure all year round.

'A must read for anyone with a passion for women's equality and sport.' Sue Anstiss Voices from the Hills is the story of the barriers encountered by the first female fell runners who fought to participate in the early days of this male-dominated sport. Despite experiencing discouragement and resistance, these women responded with personal courage and self-confidence. Thanks to them, women now compete at traditional fell races, international mountain races and endurance challenges such as the Bob Graham Round in increasing numbers. Told predominantly through interviews with pioneering female athletes who recount their lives and running careers, this is the story of a fight for equality of opportunity and reward.

Explore the National Parks with this handy pocket map. Handy little full colour map and guide of Lake District National Park. Detailed mapping and visitor information to the National Park along with a selection of photographs. This small map with additional text and photographs gives a great overview of the Lake District National Park, and is the perfect companion for exploring this beautiful area of Northern England. Clear, detailed mapping Key park, tourist and travel information Ideal for planning visits to the National Park Index to help locate and plan your trip This and the Lake District Park Rangers Favourite Walks (ISBN: 9780008439149) are the perfect companions for exploring this superb walking area of Northwest England.