The New Rules of Running : Five Steps to Run Faster and Longer for Life

Running can make you happier, curb depression, improve your memory and focus, and boost your aerobic performance. It's even been shown to lower your risk of developing Alzheimer's disease and other mental illnesses. But, like any other recreational activity, it can take a toll on your body. Enter The New Rules of Running . Sports medicine specialist Vijay Vad, an expert on preventing and treating injury, explains how to run for life and boost performance while staying injury-free. Whether you're a beginning or advance runner, trying to lover your personal-best time, recovering from injury, or just running to stay in shape, The New Rules of Running will make you a faster, healthier runner. Including training schedules from two-time NYC Marathon champion and legendary coach Tom Fleming, this informative guide provides the keys to surviving the gruelling months leading up to a half- or full marathon, with- Full training plans for the half-marathon at all runner levels, with a focus on maximizing performance and preventing injuries, as well as a relatively low-mileage training plan for those busy adults interested in staying fit for many years to come. Essential nutrition and hydration tips to fuel and nourish your body so that you don't wind up cramping, hitting 'the wall,' or spending your long runs sprinting between bathroom stops. Pre- and post-run stretches, along with yoga, Pilates, and strength-training exercises specifically designed for runners. The biggest do's and don'ts for training. A thorough primer on running's most common injuries, emphasizing prevention and treatment, on everything from iliotibial band syndrome to plantar fasciitis, runner's knee to hamstring strains, and many more. A step-by-step recovery plan for those common injuries so that you can get back to your regular running regimen as quickly as possible. Informative and accessible, The New Rules of Running is simply a must for all runners, whether they are serious marathoners or simply running for health, longevity, and happiness. ' The New Rules of Running is chock-full of great information, and will not only have you running faster, but training smarter as well. It's the ultimate marathon training survival guide.' Bill Rodgers, four-time winner, Boston and NYC marathons 'Running can truly be a sport for life; but it requires being smart. This book shows how it's done, with regimens from top coach Tom Fleming.' Mary Wittenberg, president and CEO of New York Road Runner