Running to the Top.pdf
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Running to the Top.pdf
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CreditsCoverdesign:
SabineGroten,GermanyCoverphotos:
dpapicturealliance/epaRainerJensenThinkstock/iStockphotoBackcover:
Thinkstock/PixlandHeadline:
GraphicThinkstock/iStockphotoInsidephotos:
seeindividualphotosForbetterreadability,wehavedecidedtousethemasculine(neutral)formofaddress,buttheinformationalsoreferstowomen.Thisbookhasbeenverycarefullyprepared,butnoresponsibilityistakenforthecorrectnessoftheinformationitcontains.Neithertheauthornorthepublishercanassumeliabilityforanydamagesorinjuriesresultingfrominformationcontainedinthisbook.ArthurLydiardRunningtotheTopInCollaborationwithGarthGilmourMeyer&MeyerSportBritishLibraryCataloguinginPublicationDataAcataloguerecordforthisbookisavailablefromtheBritishLibraryArthurLydiard:
RunningtotheTopIncollab.withGarthGilmourMaidenhead:
Meyer&MeyerSport(UK)Ltd.,2011ISBN978-1-84126-335-9Allrightsreserved,especiallytherighttocopyanddistribute,includingthetranslationrights.Nopartofthisworkmaybereproducedincludingbyphotocopy,microfilmoranyothermeansprocessed,storedelectronically,copiedordistributedinanyformwhatsoeverwithoutthewrittenpermissionofthepublisher.1997byMeyer&MeyerSport(UK)Ltd.3rdEdition,2011Auckland,Beirut,Budapest,Cairo,CapeTown,Dubai,Indianapolis,Kindberg,Maidenhead,Sydney,Olten,Singapore,Tehran,TorontoMemberoftheWorldSportPublishersAssociation(WSPA)www.w-s-p-a.orgeISBN:
978-1-84126-768-5E-Mail:
infom-m-www.m-m-ContentsIntroductionChapter1:
TheTwenty-oneFactorsChapter2:
WhyisRunningValuable?
Chapter3:
TheBasicofYouthChapter4:
TheDevelopmentofFitnessChapter5:
HowtoStartRunningChapter6:
TheTechniqueofRunningChapter7:
ThePathtoFullPotentialChapter8:
HowtoSetoutaScheduleChapter9:
InjuriesChapter10:
AltitudeChapter11:
MythsandMisconceptionsChapter12:
SettingoutYourScheduleChapter13:
MarathonChapter14:
TheAthleteandtheCoachtheVitalRelationshipChapter15:
Food,Fats,VitaminsandMineralsChapter16:
TeamTrainingChapter17:
EvaluatingYourTrainingChapter18:
TrainingTermsChapter19:
ShoesandFeetChapter20:
FoodsandFatsChapter21:
TheValueofaGoodPreparationChapter22:
WarmingupandCoolingdownTwoMustsDemoversionlimitation,thispagenotshowup.Chapter1:
TheTwenty-oneFactorsTwenty-onefactorsin?
uencetherunningathlete.Somearefactual,somephysical,therestmental.Allofthemplayapartinhowwellanathleteperforms,howsuccessfullyheorshecanreachwhateverlevelofachievementheorsheaspiresto.Heretheyare:
ThedateoftheraceThechallengetheracerepresentsAgeTalentHealthNutritionDrugsHormonesBodybuildRunningtechniqueAerobiccapacityWeightBodyfatTrainingmethodsCoachingTacticsSelf-disciplineTrackconditionsStateoftheweatherTheoppositionThebalancebetweenaerobicandanaerobicexerciseSomeofthemappearundermorethanoneheading.Forinstance,yourweightandbodyfatatanygiventimearefactsbuttheyarephysicalconditionswhichcanbealtered.Andtherearesomephysicalconditionswhicharesusceptibletomentalin?
uencesorcanin?
uencementalattitudes.Eachisanintegralpartofthewholeathleteandhisorherlittlepersonalencyclopediaofknowledge.Wehavenotgiventhemanyorderofprioritybecausenoneexistsbut,perhaps,thesinglemostimportantfactorofthemallisthe?
rstlistedthedateofthecompetition.Thinkaboutit.YoudonothavetobeanEinsteintoseehowsigni?
cantthatracedateis.Whethertheraceisaclubchampionship,anationaltitleeventoranOlympicGames?
nal,everythingthathappensinthelead-uptoitandweretalkingfromweekstoyearsdependingontheindividualathleteslevelofexperienceandambitionisaimedatthatsingleevent.Anythingelsealongthewayismerelyasteppingstonetotheultimategoal.So,everythingtheathletedoesinthatlead-uphastobetimedcorrectlyandpreciselytoproducethepeakperformancewhenthestartinggunsoundsonthebigday.Ifyoudoubtthat,listentoanygroupofathletestalkingafterachampionship.Theyarenotedfortheirexcusesaftereventsandagreatmanyexcusesfollowedthe1990Commonwealthand1992OlympicGames.AlotofthoseOlympictitleswerewonintimesthatverymanycompetitorshadcomfortablybettered.Yet,ontheday,theycouldnotperformanywhereneartheirbest.Thiswasparticularlysointhe10,000metres.Itwaswonin27m46s,yettherewererunnersinthe?
eldwhohadbeencloseto27m?
atandcouldnotevenbreak28monthemostimportantdayoftheirrunningcareers.Thisdemonstratesthattheracedateisindeedthekeytocorrecttraining.Ioftentellyoungpeople,“Look,lastyear,youranthebestraceofyourcareer.Everythingwentrightandyouperformedatyourverybest.Now,ifyouknowwhythathappenedandyouputyourtrainingplantogetherproperlytoreproducethatpeakperformanceagainonthedayofthe?
rstraceyouwanttowinthisseason,thenIwouldsayyouknowsomethingabouttraining.“Untilyoucandothat,youdontknowadamnthingaboutit.Youarejustagoodathletewho,oneday,withoutrealisingwhyitishappening,willrunagoodrace.”IoftenreferbacktoLasseViren,who,afterhis?
rstOlympictriumphs,wasinjuredandoutofrunningforacoupleofseasonsbutthencamebackasgreatasbefore.TheAmericanaccusedhimofblood-doping,whichwasridiculous.ThereasonwassimplythatIhadtaughttheFinnshowtoconstructaprogrammeandfollowittoachievepeakswhentheywantedthemandtheFinnshadlistenedandlearnt.Virenknewtheprogrammethatgothimhis?
rstOlympicmedal;allhehadtodotowinsomemorewasrepeatit.Manyofthemedalwinnersinthe1992Olympicswerenotthebestathletesbuttheywerethebest-preparedathletesonthedayofcompetition.Icannotemphasisethisstronglyenough:
Aworldofdifferenceliesbetweenthetwo.The1992Olympic10,000wastheperfectexample.Onceyouhaveachievedthatpeak,ofcourse,thatsnottheendofit.Youcangoon,holdingthatpeakfromracetorace,untilyourconditionstartstodeteriorate.Thenyougobackandrebuild.Sothat,fairlysuccinctly,iswhatthisbookisallabout:
Guidingyoutogetallthose21elementstogetherintherightplaceattherighttimeforyoutoattainyourselectedgoalsinathletics.LetsbeginbyconsideringwhyrunningisforeveryonefrompotentialOlympicchampiontothewomanorman,girlorboywhomerelywantstogetthatextraenjoymentandsatisfactionoutoflifethatspringfromsimplephysicalandmentalfitness.Demoversionlimitation,thispagenotshowup.Demoversionlimitation,thispagenotshowup.Chapter4:
TheDevelopmentofFitnessIfwenextwanttoaddspeedtoourendurance,wemovefrombasicrunningbecausewenowneedtousemusclegroupsagainstfastresistance,suchasinisotonicexercises.Wemustalsogivethemgoodrestperiods,becausethewhite?
bres,thefasttwitch?
breswhichdictateourspeed,lackmyoglobin,aredpigmentchemicallyrelatedtothehaemoglobinofthebloodandprobablyimportantasareservestoreofoxygenandironwithinthe?
breorinthetransportofoxygenandironbetweencells.Thispigmentgivesitsnametothered?
bres,whichproduceslow,powerfulcontractionsandarenoteasilyfatigued.MorehouseandMillerdiscoveredthatifthetendonofaredmusclewascutandthensewntothetendonstumpofawhitemuscle,forcingtheredmuscletotakeoverthewhitemusclesfunction,itsmyoglobincontentandresistancetofatiguegraduallydiminished,indicatingthattheappearanceandenduranceofamusclearelargelytheresultsofthetypeofworkitmustperform.Ifweregoingtodevelopmusclebulkthroughthered?
bres,wecanuseweightsandresistanceexercises,progressivelyincreasingtheperiodsofexerciseandtheweightsandresistanceemployed.Thebalancedependsonthesportingactivityinwhichweareinvolvedandhowwewanttogoaboutdevelopingmusculare?
ciency,strengthandpower.Butitmustallbebuiltonthatsolidfoundationofendurance,ofstamina.Alotofpeoplesignonatgyms,paytheannualsubscriptionandthink,“Now,Imgoingtobe?
t.”Certainly,someofthemaregoingtosweatagreatdealandtheywillimprovetheirmusculare?
ciencyandstrengthandphysiquebut,unlesstheyimprovebloodvasculare?
ciency,unlesstheyraisetheiroxygenuptakelevels,theyarereallynotgoingtobeas?
tandhealthyastheywouldbeiftheyhadclimbedintoapairofshortsandrunningshoesorontoabicycle,goneoutintothefreshairandspenttheirtimeonsteadyaerobicexercise.Itisamistaketothinkthatworkingoutinagymwithweightsandotheractivitiesisgoingtogiveyougoodcardiacefficiency.Duringthe1974CommonwealthGamesinNewZealand,DrsMcDonaldandMcLauchlan,whohaveaphysiologicaltestinglaboratoryinWanganui,testedvariousathletesandcameacrossanAsianweightlifter,whohadahugebodyandwasextremelypowerfulbutanoxygenuptakelevelthatwaslessthanonelitreaminute.Hewasgettingbarelyenoughoxygenintohisbodytokeephimalive,letalonehealthy,despitehisabilitytomomentarilylifthugeweights.Hefacedtheprospectthat,unlesshedidsomethingaboutit,hecouldbeanearlycardiacpatient.Aproperly?
thighschoolboyorgirlwouldhaveanuptakelevelofaroundfourlitresaminuteanditiscommonfortopathletesinendurancesportstohaveanuptakelevelofaroundsevenlitres.Cross-countryskierswouldbehighestbecausetheyusealltheirupperbodymusclesaswellastheirlegsagainsthardresistance.Theuseofcyclo-ergometers,treadmillsandrunningmachinesisbecomingpopularasatestinggroundbutwewouldmakethepointherethattheydontalwaysproduceaccurateresultsintheindividual.Evensomeverygoodathletes,oncetheyarewiredupandwearingoxygenmasks,performpoorlyonthesemachines;they?
ndthemselvesinanunnaturalanduncomfortableenvironmentandcanbea?
ectedbyclaustrophobia.Theairtheyarebreathingisverydrybecausethehumidityislow,thethroatconstrictsandtheuppermostthoughtintherunnersmindistogetthedamnedmasko?
instea
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