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Hailed by the "Wall Street Journal" and featured twice in six months in cover stories in "Runner's World" magazine, First's unique training philosophy makes running easier and more accessible, limits overtraining and burnout, and substantially I cuts the risk of injury-while producing faster race times.The key feature is the "3 plus 2" program, which each week consists of: quality runs, including track repeats, the tempo run, and the long run, which are designed to work together to improve endurance, lactate-threshold running pace, and leg speed; and aerobic cross-training workouts, such as swimming, rowing, or pedalling a stationary bike, which are designed to improve endurance while helping to avoid burnout.With detailed training plans for 5K, 10K, half marathon, and marathon, plus tips for goal-setting, rest, recovery, injury rehab and prevention, strength training, and nutrition, this program will change the way runners think about and train for competitive races.

Running is America’s most popular participatory sport, yet more than half of those who identify as runners get injured every year. Falling prey to injuries from overtraining, faulty form, poor eating, and improper footwear, many runners eventually, and reluctantly, abandon the sport for a less strenuous pastime. But for the first time in the United States, Hiroaki Tanaka’s Slow Jogging demonstrates that there is an efficient, healthier, and pain-free approach to running for all ages and lifestyles. Tanaka’s method of easy running, or “slow jogging,” is an injury-free approach to running that helps participants burn calories, lose weight, and even reverse the effects of Type 2 diabetes. With easy-to-follow steps and colorful charts, Slow Jogging teaches runners to enjoy injury-free activity by: · Maintaining a smiling, or niko niko in Japanese, pace that is both easy and enjoyable · Landing on mid-foot, instead of on the heel · Choosing shoes with thin, flexible soles and no oversized heel · Aiming for a pace of 180 steps per minute · And trying to find time for activity every day Accessible to runners of all fitness levels and ages, Slow Jogging will inspire thousands more Americans to take up running and will change the way that avid runners hit the pavement.

Balancing training, stress, and recovery is essential for achieving optimal performance. The performance of professional athletes can be severely compromised by overtraining, injuries, prolonged periods of competition, or even life events outside their sporting lives. The current recovery-stress state depends on preceding stress and recovery activities, but through simultaneous assessment of stress and recovery, a differentiated picture can be provided. This manual includes two measurement instruments to gauge individual recovery, enabling both athletes and coaches to better understand the often-unconscious processes that impinge upon peak performance, and to monitor the physical, mental, emotional, mental, and overall recovery-stress state before and after training. The Acute Recovery and Stress Scale (ARSS) and the Short Recovery and Stress Scale (SRSS) are instruments that systematically enlighten the recovery-stress states of athletes. Through utilization of the ARSS and the SRSS, athletes and coaches can better understand the importance of daily activities, including how they can relate to stress/recovery and the direct impact on athletic performance. In addition to the instruments themselves, both of which are simple and easy to use, the manual also discusses their development, their basis in theory, and case studies showcasing their usage. The ARSS and the SRSS provide important information regarding the current recovery-stress state during the process of training, and are essential tools for coaches, sport scientists, sport psychologists, and athletes alike.

Running is America’s most popular participatory sport, yet more than half of those who identify as runners get injured every year. Falling prey to injuries from overtraining, faulty form, poor eating, and improper footwear, many runners eventually, and reluctantly, abandon the sport for a less strenuous pastime. But for the first time in the United States, Hiroaki Tanaka’s Slow Jogging demonstrates that there is an efficient, healthier, and pain-free approach to running for all ages and lifestyles.Tanaka’s method of easy running, or slow jogging,” is an injury-free approach to running that helps participants burn calories, lose weight, and even reverse the effects of Type-2 diabetes. With easy-to-follow steps and colorful charts, Slow Jogging teaches runners to enjoy injury-free activity by: Maintaining a smiling, or niko niko in Japanese, pace that is both easy and enjoyable Landing on mid-foot, instead of on the heel Choosing shoes with thin, flexible soles and no oversized heel Aiming for a pace of 180 steps per minute And trying to find time for activity every dayAccessible to runners of all fitness levels and ages, Slow Jogging will inspire thousands more Americans to take up running and will change the way that avid runners hit the pavement.

The biggest dream of every ambitious athlete is to win an Olympic Medal. Healthy Intelligent Training is the ultimate training guide for athletes and their coaches on their way to Olympic Gold.Athletes and coaches find straightforward answers to all training issues such as training intensity, overtraining and nutrition.The successful middle distance training program is based on the proven principles of the outstanding coach Arthur Lydiard.

Cover nutrition, overtraining, 7 ways that apply to women only, photographs, and arms, chest, and calves

Balancing training, stress, and recovery is essential for achieving optimal performance. The performance of professional athletes can be severely compromised by overtraining, injuries, prolonged periods of competition, or even life events outside their sporting lives. The current recovery-stress state depends on preceding stress and recovery activities, but through simultaneous assessment of stress and recovery, a differentiated picture can be provided. This manual includes two measurement instruments to gauge individual recovery, enabling both athletes and coaches to better understand the often-unconscious processes that impinge upon peak performance, and to monitor the physical, mental, emotional, mental, and overall recovery-stress state before and after training. The Acute Recovery and Stress Scale (ARSS) and the Short Recovery and Stress Scale (SRSS) are instruments that systematically enlighten the recovery-stress states of athletes. Through utilization of the ARSS and the SRSS, athletes and coaches can better understand the importance of daily activities, including how they can relate to stress/recovery and the direct impact on athletic performance. In addition to the instruments themselves, both of which are simple and easy to use, the manual also discusses their development, their basis in theory, and case studies showcasing their usage. The ARSS and the SRSS provide important information regarding the current recovery-stress state during the process of training, and are essential tools for coaches, sport scientists, sport psychologists, and athletes alike.

The biggest dream of every ambitious athlete is to win an Olympic Medal. Healthy Intelligent Training is the ultimate training guide for athletes and their coaches on their way to Olympic Gold.Athletes and coaches find straightforward answers to all training issues such as training intensity, overtraining and nutrition.The successful middle distance training program is based on the proven principles of the outstanding coach Arthur Lydiard.