Böcker om löpning

This revolutionary training method has been embraced by elite runners - with extraordinary results - and now you can do it too.Respected running and fitness expert Matt Fitzgerald explains how the 80/20 running program - in which you do 80 per cent of runs at a lower intensity and just 20 per cent at a higher intensity - is the best change runners of all abilities can make to improve their performance. With a thorough examination of the science and research behind this training method, 80/20 Running is a hands-on guide for runners of all levels with training programs for 5k, 10k, half-marathon and marathon distances.In 80/20 Running you'll discover how to transform your workouts to avoid burnout.Runs will become more pleasant and less drainingYou'll carry less fatigue from one run to the nextYour performance will improve in the few high-intensity runsYour fitness levels will reach new heights

Att springa, fort och långt, handlar om att göra en resa, - oavsett om ditt äventyr utspelar sig på vindlande spår längs bergstoppar, i intensiv ökenhetta, utmed steniga stigar, eller bara på din vanliga runda. Ultralöpning pressar ben, hjärta, lungor och inte minst viljestyrka till det yttersta.Ian Corless har rest runt jorden för att dokumentera de fantastiska banorna och den oerhörda skönheten i världens mest ikoniska ultralopp.Den intensiva, fysiska sporten skildras i en samling otroliga fotografier - från den svåra och tekniskt utmanande banan genom Grand Canyon till de snötäckta bergstopparna i Dolomiterna. Varje lopp presenteras med kartor och fakta, och bokens slående vackra bilder fångar tävlingarnas action och drama - och de män och kvinnor som deltar och presterar.Dessutom innehåller boken exklusiva intervjuer med legender inom ultralöpning som Kilian Jornet, som även skrivit förord till boken, Anton Krupicka och svenska Emelie Forsberg. Sportens stjärnor berättar om de tekniska utmaningarna och de emotionella upplevelser som kommer av att springa uthållighetsdistanser på extrema höjder.Extrem löpning är en hyllning till ultrasporten. Den är en inspirationskälla för alla som någonsin drömt om att springa längre och fortare - och utforska världens mest natursköna och prövande lopp.IAN CORLESS är fotograf och författare, och driver bloggen iancorless.com. Han har också en podcast om ultralöpning, Talk Ultra, som behandlar ämnet världen över och rapporterar nyheter, recenserar och intervjuar.

When tragedy strikes, Deo's love of soccer is all he has left. Can he use that gift to find hope once more? Just down the road from their families, Deo and his friends play soccer in the dusty fields of Zimbabwe, cheered on by Deo's older brother, Innocent. It is a day like any other ..until the soldiers arrive and Deo and Innocent are forced to run for their lives, fleeing the wreckage of their village for the distant promise of safe haven. Along the way, they face the prejudice and poverty that await refugees everywhere, and must rely on the kindness of people they meet to make it through. Relevant, timely, and accessibly written, Now Is the Time For Running is a staggering story of survival that follows Deo and his mentally handicapped older brother on a transformative journey that will stick with readers long after the last page.

Runstreak innebär att man springer varje dag. Men är det inte skadligt? Hur gör man när man är sjuk? Behöver inte kroppen vila? De frågorna, och många fler, får vi svar på när Daniel Karlsson tar oss med på sin egen livsresa, från att avsky löpning till att idag tillhöra dem i Sverige som har sprungit flest antal dagar i rad.Daniel brinner för att få in mer rörelse i fler människors liv, men han tycker att det traditonella tankesättet har gjort sitt. I Runstreak presenterar han sin egen filosofi som har gjort att han själv och många andra har hittat en genuin rörelseglädje.Följ med bakom kullisserna och ta del av vad konceptet runstreak handlar om på djupet. Lär dig allt du behöver om löpningens grunder, om utrustning och rätt inställning. Med den här boken kan du komma igång med din löpning, ta din löpning till nya nivåer och skapa förutsättningar för mer njutfull rörelse.Vare sig du är en vilsen nybörjare eller en van löpare är den här boken en riktig ögonöppnare. 

Under närmare tjugo års tid har Scott Jurek varit en av världens främsta löpare på distansen ultramaraton. Men under uppväxten var Scott varken snabbare eller mer uthållig än andra ungar, han led av högt blodtryck och åt gärna frukost på McDonald´s. Ät och spring är Scott Jureks egen berättelse om utvecklingen från soffpotatis till ultramaratonlöpare - med lopp från 42 kilometer till över 20 mil. Han var en av de löpare som reste till Mexiko för att tävla mot tarahumaraindianerna, vilket beskrivs i bästsäljaren Born to run.Jurek visar att det går att övervinna nästan allt: trötthet, smärta både fysisk och själslig och betonar vikten av att välja rätt mat. Successivt övergick han via vegetarisk kosthållning till att bli vegan. Men Jureks främsta budskap är att löpning inte handlar om medfödd talang utan om viljestyrka.I boken varvar han praktiska löp- och träningsråd, osannolika historier om uthållighet, vetenskapliga fakta och härliga vegetariska recept. Ät och spring är en självbiografi, träningsguide och en vägledning till en medvetnare livsstil - allt i ett.'Vilken triumf - såväl Scott Jureks liv som den här unika boken! Jurek tar sig an utmaningar man inte ens kan föreställa sig, och tack vare den här hisnande och personliga berättelsen förstår jag äntligen hur han gör det. Han har bokstavligt talat byggt upp sig själv inifrån och ut, och slutresultatet är en man - och en historia - som ingen annan.'Christopher McDougall, författare till Born to Run - Jakten på löpningens själSCOTT JUREK är en av världens främsta ultramaratonlöpare och har vunnit ett flertal guldmedaljer i olika mästerskap. Han är vegan, känd för sin miljömedvetna livsstil och anlitas ofta som föredragshållare.STEVE FRIEDMAN är journalist och författare till flera uppskattade böcker.

'Superb - a great book to fuel your wanderlust.' Mark Beaumont--- In 2019, Nick Butter became the first person to run a marathon in every country on Earth. This is Nick's story of his world record-breaking adventure and the extraordinary people who joined him along the way. On January 6th 2018, Nick Butter tied his laces and stepped out on to an icy pavement in Toronto, where he began to take the first steps of an epic journey that would see him run 196 marathons in every one of the world's 196 countries. Spending almost two years on the road and relying on the kindness of strangers to keep him moving, Nick's odyssey allowed him to travel slowly, on foot, immersing himself in the diverse cultures and customs of his host nations. Running through capital cities and deserts, around islands and through spectacular landscapes, Nick dodges bullets in Guinea-Bissau, crosses battlefields in Syria, survives a wild dog attack in Tunisia and runs around an erupting volcano in Guatemala. Along the way, he is often joined by local supporters and fellow runners, curious children and bemused passers-by. Telling their stories alongside his own, Nick captures the unique spirit of each place he visits and forges a new relationship with the world around him. Running the World captures Nick's journey as he sets three world records and covers over five thousand miles. As he recounts his adventures, he shares his unique perspective on our glorious planet, celebrates the diversity of human experience, and reflects on the overwhelming power of running.

This no-nonsense guide shows you how an understanding of anatomy and biomechanics, coupled with the latest strengthening exercises and rehab protocols, can keep you running injury-free for a long time to come. Each time your foot hits the ground while running, an impact force averaging three times your weight travels through your body at more than 200 miles per hour, causing your bones to vibrate and tendons to stretch. When you consider that the average runner strikes the ground more than 10,000 times per hour, this translates into a remarkable amount of force that needs to be absorbed, and explains why nearly 50% of recreational runners are injured each year. The purpose of this book is to show you that impact forces are not necessarily harmful. By modifying your running form and doing specific exercises to improve tendon resiliency, not only can you effectively absorb these forces, but you can also store and return a significant percentage of them in the form of elastic recoil. Besides reducing your risk of injury, efficiently storing and returning energy can allow you to run faster with less effort.With more than 200 illustrations and 300 references, this book reviews how to: - Perform an at-home gait analysis to make specific changes in your running form that can reduce impact forces and improve performance. - Decrease your risk of injury by identifying problems with strength, flexibility, and/or neuromotor coordination using specific functional tests. - Incorporate new exercises to enhance the storage and return of energy in your tendons. - Select the running shoe that is right for you. - Treat 25 of the most common running-related injuries with the most up-to-date, scientifically justified treatment protocols available.

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: -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. -Engage your core: Shift the workload from your leg muscles to your core muscles, for efficiency and speed. -Add relaxation to your running: Learn to focus your mind and relax your body to increase speed and distance. -Make it a Mindful Practice: Maintain high performance and make running a mindful, enjoyable life-long practice. It's easy to learn. Transform your running with the ten-step ChiRunning training program.

In the late 1970s Ondaatje returned to his native island of Sri Lanka. As he records his journey through the drug-like heat and intoxicating fragrances of that 'pendant off the ear of India, ' Ondaatje simultaneously retraces the baroque mythology of his Dutch-Ceylonese family. An inspired travel narrative and family memoir by an exceptional writer.

Healthy Running Step by Step will help runners of all ages and abilities understand why running injuries occur, how to prevent them, and how to speed up recovery. Injuries plague the majority of runners, wrecking training plans and cutting running careers short by decades, but they are not inevitable. Authors Robert Forster, P.T., and Roy M. Wallack explain that nearly all running injuries can be rehabilitated quicker and even avoided altogether with the right training, strengthening, stretching, running form, and diet strategy. Drawing from Forster's three decades of training and treating Olympic athletes and more than 10,000 runners at his award-winning Santa Monica, California, physical therapy and high-performance centers, this book emphasizes that better performance is inextricably bound to injury reduction and that a comprehensive, science-based training plan with built-in anti-injury 'insurance' must include these crucial elements: Periodization training Proper technique and footwear Nutrition Posture and flexibility Strength training This book also includes detailed, step-by-step rehabilitation matrixes for the five most common running injuries: IT band syndrome, Achilles tendonitis, shin splints, plantar fasciitis, and hamstring injuries. Using these unique matrixes as your guide, you'll recover from injuries more quickly and understand what you need to do to prevent their reoccurrence. Healthy Running Step by Step is a must-have guide if you've ever been injured, are recovering from an injury, want to prevent injuries, or run injury-free for decades to come.

Dedicated runners of all distances—from 800 meters to ultraevents and triathlons—and their coaches.

Whether you're a casual jogger, a beginner looking to train seriously for the first time or an experienced runner hoping to improve your time, there is a better way to train than relentlessly pounding miles. Suitable for runners of any level training for any distance, Build Your Running Body includes: - Over 150 workouts, from weight-training to resistance work - Exercises to prevent injury - The best methods to rehabilitate common problems - Nutrition guidance - Almost 400 photos to make following the programme as easy as possible - Interviews and tips from leading runners and coaches - Strategy for the weeks leading up to a race For the beginner or the athlete looking for a personal best, Build Your Running Body is a comprehensive guide of coaching wisdom and accessible advice.

'Heads up – here’s how to run like a pro' – The Times 'A fascinating book' – Adharanand Finn, author of Running With the Kenyans The Lost Art of Running is an opportunity to join running technique analyst coach and movement guru Shane Benzie on his journey across five continents as he trains with and analyses the running style of some of the most gifted athletes on the planet. 'Excellent' Trail Running magazine 'Shane is the Indiana Jones of the running world' Damian Hall, ultra marathon runner & journalist 'Running technique has to be one of the most subjective issues out there: 10 minutes' investigation on the internet will generally confuse rather than confirm what you should or should not be doing. Mother Nature gave us some amazing gifts as runners – if we rediscover them and use them, we can transform our dynamic and everyday movement.' Shane Benzie Part narrative, part practical, this adventure takes you to the foothills of Ethiopia and the ‘town of runners’; to the training grounds of world record holding marathon runners in Kenya; racing across the Arctic Circle and the mountains of Europe, through the sweltering sands of the Sahara and the hostility of a winter traverse of the Pennine Way, to witness the incredible natural movement of runners in these environments. Along the way, you will learn how to incorporate natural movement techniques into your own running and hear from some of the top athletes that Shane has coached over the years. Whether experienced or just tackling your first few miles, this ground-breaking book will help you discover the lost art of running.

In 1982, having sold his jazz bar to devote himself to writing, Murakami began running to keep fit.

 Träningsdagbok för dig som är löpare & älskar att springa!Den här träningsdagboken vänder sig först och främst till dig som är löpare. Kanske är du en van löpare som springer många mil i veckan? Kanske har du ett lopp inplanerat i framtiden och följer målmedvetet ett program för att nå ditt mål? Eller är du kanske ”bara” en glad motionär som hittat löpningen som en härlig motionsform och som på ett roligt sätt vill kunna se din utveckling? Oavsett träningsnivå så passar den här boken för dig. Just för att du enkelt ska kunna planera, reflektera och utvärdera passen och se dina framsteg.Att skriva ner vad du tränade, hur det gick/kändes, dagsformen och förutsättningarna gör att du får en tydlig överblick och du kan därefter justera vid behov. För det är såklart inte bara träningen som är viktig för resultatet. Faktorer som stress, sömn och kost spelar en väldigt stor roll för resultatet. I den här boken kan du enkelt hålla koll på helheten och rätt snart se samband och därmed få en förståelse varför vissa pass känns ”lätta” och varför andra känns ”tunga”.Om boken:Den här boken använder du varje dag under 20 veckor. Även om du kanske inte springer varje dag så kan du använda boken till att regga din kost, vardagsmotion eller annan typ av träning för ökad motivation och därmed få kontinuitet i din träning. Skriv ner syftet med passet och dagens förutsättningar med bl.a väder, träningstyp, underlag m.m. Efter passet skriver du ner din puls, tid, distans m.m och gör en reflektion. Hur kändes passet, har du ont någonstans, vad tar du med dig som det mest positiva osv. Att kunna gå tillbaka flera veckor/månader och se vilka övningar och pass du tränat gör att du lättare får en överblick om det skulle vara så att du t.ex blir skadad. Men även tydligt se framstegen och om det är något du behöver träna mer på.Tränar du mycket är kosten en stor del för att orka prestera som bäst. I den här boken kan en enkelt fylla i vad du ätit under dagen och därmed se om dina val påverkar ditt resultat. I träningsdagboken för löpare finns det även plats att skriva ner om du tränar styrketräning. Antingen i kombination med din löpning eller separata pass.Att följa ett program:Är du en person som vill ha ett mål med din träning så rekommenderar vi att följa ett program under dessa veckor. Vill du ha tips på bra upplägg kan du t.ex kolla på marathon.se´s sida för inspiration till att t.ex kunna springa en halvmara under en viss tid. Skriv in passen i förväg, utvärderar du hur det gick, gläds över hur du utvecklas och beröm dig själv på vägen. Du har en plan, nu är det bara att följa den!Träningsdagboken för löpare räcker för totalt 140 st träningspass, dvs 20 veckor (184 sidor i A5 storlek). Spiralbindning samt skyddande plastomslag.Passar dig som:Tränar mestadels löpning! 

Sunday Times Sports Book of the Year Shortlisted for the William Hill Sports Book of the Year Award Winner - Best New Writer category at the British Sports Book Awards After years of watching Kenyan athletes win the world's biggest long-distance races, Runner's World contributor Adharanand Finn set out to discover what it was that made them so fast - and to see if he could keep up. Packing up his family, he moved to Iten, Kenya, the running capital of the world, and started investigating. Was it running barefoot to school, the food, the altitude, or something else? At the end of his journey he put his research to the test by running his first marathon, across the Kenyan plains. This edition includes a new chapter covering the 2012 Olympics.

Bli den bästa versionen av dig själv som löpare! Oavsett om du springer 3 kilometer eller 5 mil på asfalt eller trail så kommer den här boken förändra synen på din löpning och ge dig en djupare motivation och mening med det du gör.¨ Skyrunner ¨ handlar om så mycket mer än att springa i bergen. Det handlar om en livsstil, och ett förhållningssätt till livet, löpning och naturen, om storheten i det oändliga likväl som i det lilla. Om lätthet och lek, om hängivenhet. Om att resan trots allt är viktigare än målet och det ger så mycket mer att ibland inte ta närmaste vägen. Det handlar om val. Att lyssna på sig själv och bygga både yttre och inre förutsättningar för hållbarhet i alla bemärkelser. Trots att trailrunning ofta handlar om långa distanser så anses det vara en snällare form av löpning med lägre skaderisk då varje steg är unikt och varierat och på så sätt sparar kroppen i motsats till en monoton löpning på hårt underlag som sliter hårt på kroppen ergonomiskt. Emelie uppmuntrar oss till modet att våga träna mer på vår egen intuition och lust. Med basen utifrån ett antal nyckelpass i veckan så uppmuntrar hon sedan friheten att improvisera övrig träning under veckan beroende på väder, känsla och inspiration. Ett upplägg som är både befriande och ansvarstagande. - Tricket är att se din träning som något lekfullt och lustfyllt, något som du vill tillbaka till inte något som du måste göra. Emelie Forsberg är professionell bergsatlet. Hon tävlar i trail och skyrunning och under vintern då löpsäsongen har paus tävlar hon i Skimo ( ski mountaineering racing). Båda sporterna är stora publiksporter i Europa och numera på stark framväxt även i Sverige. Emelie refereras ibland till som Sveriges mest okända superstjärna. Förutom att ha blivit världsmästare inom sin sport är hon en stor inspiratör för många genom sin blog emelieforsberg.com och på sina populära Instagramkonton @tinaemelie och @moonvalley_smallfarming där hon delar med sig av sin livsstil och framförallt sin enorma löpglädje och kärlek och ödmjukhet till naturen. I sin bok delar hon generöst med sig av sin erfarenhet, konkreta övningar, några recept och många historier ur sitt liv på högsta nivå. - ¨ Vi är alla skapta till att springa, det är bara att sätta en fot framför den andra¨. Kilian Jornet en av världens mest meriterade bergsatleter har tagit bokens spektakulära bilder.

One of the world's most popular running books, this new edition has been updated to include Jeff Galloway's run walk run(R) method of training, which allows runners of all levels to train injury-free for a variety of races. A classic updated for the 21st century. Olympic athlete Jeff Galloway shows how amateur runners can use the same training principles followed by world-class runners. He tells beginners how to get started, explains his ideas on stress and rest, and reveals secrets for running better. In this completely revised and updated new edition of the classic text on running, Galloway includes training schedules for 5k, 10k, and the increasingly popular half-marathon races, as well as recent insights into motivation, nutrition, and fat burning. Most importantly, Jeff has updated this version to include his run walk run(R) method of training, which has helped tens of thousands of runners train injury-free for races of varying distances, including marathons. Runners at all levels will benefit from this seasoned athlete's wisdom.

Efter att Haruki Murakami sålt sin jazzbar för att ägna sig åt skrivande på heltid började han springa för att hålla sig i form. Ett år senare sprang han ensam den klassiska stärckan från Aten till Marathon i stekande sol.Vad jag pratar om när jag pratar om löpning är Murakamis mest personliga bok och innehåller minnen och reflektioner från ett liv av löpning, fyllt av målmedvetenhet, värkande muskler och uppladdningar inför ständigt nya maratonlopp. Löpningen blir för honom en sammanbindande punkt i tillvaron - och på så sätt blir en text om löpning också en text om hans romaner och hans skrivande.Haruki Murakami, född 1949 i Kyoto, är en av dagens mest omtalade och hyllade författare. Genom att förena popkultur med en egensinnig magisk realism har han med sina romaner och novellsamlingar väckt stor uppmärksamhet och fått hängivna läsare världen över.

Reviews of The Science of Running: 'The Science of Running sets the new standard for training theory and physiological data. Every veteran and beginner distance coach needs to have this on their book shelf.' -Alan Webb American Record Holder-Mile 3:46.91 'For anyone serious about running, The Science of Running offers the latest information and research for optimizing not only your understanding of training but also your performance. If you want to delve deeper into the world of running and training, this book is for you. You will never look at running the same.' -Jackie Areson, 15th at the 2013 World Championships in the 5k. 15:12 5,000m best If you are looking for how to finish your first 5k, this book isn't for you. The Science of Running is written for those of us looking to maximize our performance, get as close to our limits as possible, and more than anything find out how good we can be, or how good our athletes can be. In The Science of Running, elite coach and exercise physiologist Steve Magness integrates the latest research with the training processes of the world's best runners, to deliver an in depth look at how to maximize your performance. It is a unique book that conquers both the scientific and practical points of running in two different sections. The first is aimed at identifying what limits running performance from a scientific standpoint. You will take a tour through the inside of the body, learning what causes fatigue, how we produce energy to run, and how the brain functions to hold you back from super-human performance. In section two, we turn to the practical application of this information and focus on the process of training to achieve your goals. You will learn how to develop training plans and to look at training in a completely different way. The Science of Running does not hold back information and is sure to challenge you to become a better athlete, coach, or exercise scientist in covering such topics as: - What is fatigue? The latest research on looking at fatigue from a brain centered view. - Why VO2max is the most overrated and misunderstood concept in both the lab and on the track - Why 'zone' training leads to suboptimal performance. - How to properly individualize training for your own unique physiology. - How to look at the training process in a unique way in terms of stimulus and adaptation. - Full sample training programs from 800m to the marathon.

Marathons have become too easy for some runners. What was once the pinnacle of achievement in a runner's life is now a stepping stone for extraordinary adventure in ultramarathoning. The number of ultrarunners--those running distances of 50k (31miles), 50 miles, 100k (62 miles), or 100 miles--is growing astronomically each year. Dean Karnazes' Ultramarathon Man and Chris McDougall's Born to Run have inspired tens of thousands to try these seemingly superhuman distances. But to date, there has been no practical guide to ultramarathoning. Now, Bryon Powell has written Relentless Forward Progress, the first how-to manual for aspiring ultrarunners. Powell covers every aspect of training for and racing ultra distances. This encyclopedic volume prepares runners for going farther than they have ever gone before and, in the process, shows them that they are capable of the 'impossible.'

In 1982, having sold his jazz bar to devote himself to writing, the author began running to keep fit. A year later, he'd completed a solo course from Athens to Marathon, and now, after dozens of such races, he reflects upon the influence the sport has had on his life and on his writing. This title presents his portrait.

Any runner can tell you that the sport isn’t just about churning out miles day in and day out. Runners have a passion, dedication, and desire to go faster, longer, and farther. Now, The Art of Running Faster provides you with a new approach to running, achieving your goals and setting your personal best. Whether you’re old or young, new to the sport or an experienced marathoner, this guide will change how you run and the results you achieve. The Art of Running Faster challenges the stereotypes, removes the doubts and erases the self-imposed limitations by prescribing not only what to do but also how to do it. Inside, you will learn how to •overcome the obstacles that prevent you from running faster, more comfortably, and with greater focus; •rethink conventional training methods, listen to your body, and challenge traditional running ‘norms’; •customize your training program to emphasize the development of speed, strength, and stamina; •shift gears, reach that next level of performance, and blow past the competition. In this one-of-a-kind guide, former world-class runner Julian Goater shares his experiences, insights and advice for better, more efficient and faster running. Much more than training tips and motivational stories, The Art of Running Faster is your guide to improved technique and optimal performance. Let Julian Goater show you a new way to run faster, farther and longer.

Ät, Spring, Njut är en bok om två passioner: löpning och god mat. Anpassad för löpare på alla nivåer med 80 varierade recept; frukostar, sallader, bröd, huvudrätter, snacks, drycker och efterrätter. Många av recepten är vegetariska eller helt veganska. De är lätt gjorda och välbalanserade, hjälper löpare att nå sina träningsmål och samtidigt äta god och nyttig mat som ger den energi som behövs för att orka långa träningspass och vardagsbestyr. Boken innehåller också intervjuer med några av världens bästa trail och bergslöpare, som ger sina råd och tips om näring och träning. Medverkande löpare: Emelie Forsberg, Ida Nilsson, Mimmi Kotka, Ricky Lightfoot, Zach Miller och Courtney Dauwalter. - Som pappa och kock vill jag äta så gott och så bra som möjligt för att kunna njuta av livet till fullo. Jag hoppas att boken ska kunna ge dig inspiration till att både laga god sund mat i köket och till att ge dig ut och löpa i naturen.Det är det som ¨njut¨ i titeln står för. Att njuta av det man gör: njut av av löpningen och njut av att äta bra, riktig mat som smakar fantastiskt. Du ska inte pressa dig för hårt i löpningen och inte plåga dig med special mat ¨för atleter¨ som du inte gillar. Men omvänt ska du heller inte slösa bort allt det hårda arbete du har lagt ner genom att äta en massa skräpmat och tomma kalorier. Oavsett om du gillar att springa några kilometer i närmaste skog eller ultralopp som pågår i flera dagar så är rådet ungefär detsamma. Lyssna på kroppen, om du njuter kan det knappast bli fel!Billy White är en engelsk kock som bor i Sverige. Han har en bakgrund inom fine dining, bland annat från St John i London, Fäviken och Mathias Dahlgrens restaurant Matbaren. Nu är han köksmästare på Rosendals Trädgård. Löpning är hans andra passion och han kan numera titulera sig 100 miles löpare. Han är bosatt utanför Stockholm med sin fru och sina två barn.

Spring Mer är en bok för dig som vill bli en bättre löpare. Boken är baserad på aktuell forskning och är en komplett genomgång av det du behöver kunna inom fysiologi och träningslära för att göra din löpträning mer effektiv. Du får i boken lära dig om träningsplanering för olika distanser, om hur du håller rätt intensitet, hur du utvärderar din träning, hur du väljer skor, hur du lägger upp din kost och kosttillskott och hur du förbereder dig för träning.Författaren William Valkeaoja är legitimerad fysioterapeut med en masterexamen i klinisk medicinsk vetenskap. Han är bland annat även med och driver podcasten Tyngre Träningssnack.

Lore of Running gives you incomparable detail on physiology, training, racing, injuries, world-class athletes, and races.Author Tim Noakes blends the expertise of a physician and research scientist with the passion of a dedicated runner to answer the most pressing questions for those who are serious about the sport:-How your body systems respond to training, the effects of different training methods, how to detect and avoid overtraining, and genetic versus trainable potential-How to train for the 10K up through ultramarathon with detailed programs from Noakes and several leading running experts-How to prevent and treat injuries, increase your strength and flexibility, and use proper nutrition for weight control and maximum performance You'll also find a candid analysis of supplements and ergogenic effects and training aids. The book includes new interviews with 10 world-class runners who share their secrets to success and longevity in the sport. Features on legendary figures and events in running history provide fascinating insights.And that's just scratching the surface. Lore of Running is not only the biggest and best running publication on the planet. It's the one book every runner should own.

A guidebook describing 40 trail running routes in the Chamonix Valley and around the Mont Blanc massif, visiting France, Switzerland and Italy. The routes, which range from 3.8km (2½ miles) to 168km (104 miles), are graded from 1 to 5 and categorised as trail running, fell running or skyrunning. Starting from Chamonix, Les Houches, Servoz, Champex, Courmayeur, Orsières and Vallorcine among others, and covering classic ultra trail routes as well as shorter day runs, there is something for every runner.Step-by-step route descriptions are accompanied by 1:100,000 mapping and route profiles, with notes on safety and useful tips for runners. Also included is a comprehensive equipment checklist plus information on running at altitude, adapting to the Alps, navigation, maps and mountain safety. GPX files for all routes are available for download after you have purchased the book by logging in to your Cicerone account.Renowned as a mecca for trail runners, the Chamonix Valley and Mont Blanc region is home to some of the greatest trail running races in the world, including the Tour des Géants and Ultra Trail du Mont Blanc. The landscape, with its dramatic mountain scenery and ethereal vistas, offers diverse trail options and true adventure - the perfect playground for this exhilarating sport.

In Running Rewired, America’s leading endurance sports physical therapist and coach shares a program for runners to become stronger, faster, and more durable. Jay Dicharry distills cutting-edge biomechanical research into 15 workouts any runner can slot into their training program to begin seeing real results in about 6 weeks. For better or worse, your body drives your running form.Running Rewired will show you how to shed old injuries, mobility problems, weaknesses and imbalances and rewire your body-brain movement patterns. You’ll rebuild your movement and transform your running within one season. Through his work with athletes at REP Lab and top university sports performance clinics, Dicharry has found that strength training alone is inadequate for runners. To develop the four essential movement skills required for faster, safer running, runners must practice better movement as they build strength. In Running Rewired, you’ll use • 11 self-tests for joint mobility, posture stability, rotation, and alignment • 83 exercises to fix blocks, move with precision, build strength, and improve power • 15 rewire workouts to amplify any training plan from 5K to ultramarathon Dicharry’s Running Rewired combines the best of real-world coaching and a physical therapy approach to strength and mobility for better running. You’ll find your personal best running form and become a faster, more durable runner.

Since the outstanding success of his New Zealand athletes Snell, Halberg, and Magee at the 1960 Rome Olympics, Arthur Lydiard's name has been synonymous with the best training methods used by the world's top middle- and long-distance runners. His training plans precipitated an athletic revolution, stressing physiological conditioning as a prerequisite to sporting effort and long-duration, even-pace running at a strong speed as the means of achieving success. Arthur Lydiard instructed runners and coaches in Finland, Mexico, Venezuela, Denmark, Japan, the United States, and New Zealand for more than 50 years and had continued to experiment and refine his methods.Running with Lydiard contains expanded information on exercise physiology, diet, injury prevention and cure, discussion of Lydiard's methods, and revised training schedules.

After years of rumors and speculation, Matt Hart sets out to peel back the layers of secrecy that protected the most powerful coach in running. What he finds will leave you indignant--and wondering whether anything in the high-stakes world of Olympic sport has truly changed. --Alex Hutchinson, New York Times bestselling author of EndureGame of Shadows meets Shoe Dog in this explosive behind-the-scenes look that reveals for the first time the unsettling details of Nike's secret running program--the Nike Oregon Project.In May 2017, journalist Matt Hart received a USB drive containing a single file--a 4.7-megabyte PDF named 'Tic Toc, Tic Toc. . . .' He quickly realized he was in possession of a stolen report prepared a year earlier by the United States Anti-Doping Agency (USADA) for the Texas Medical Board, part of an investigation into legendary running coach Alberto Salazar, a Houston-based endocrinologist named Dr. Jeffrey Brown, and cheating by Nike-sponsored runners, including some of the world's best athletes. The information Hart received was part of an unfolding story of deception which began when Steve Magness, an assistant to Salazar, broke the omert --the Mafia-like code of silence about performance-enhancing drugs among those involved--and alerted USADA. He was soon followed by Olympians Adam and Kara Goucher who risked their careers to become whistleblowers on their former Nike running family in Beaverton, Oregon.Combining sports drama and business expos , Win at All Costs tells the full story of Nike's running program, uncovering a corporate win-at-all-costs culture.

Dead Man Running: One Man's Story of Running to Stay Alive is the inspirational story of Kevin Webber. Diagnosed with terminal prostate cancer in 2014 and given just two years to live, Kevin started a brutal regime of chemotherapy and radiotherapy. He also started running and refused to stop. Across the deserts of the Sahara, the snow and ice of the Arctic and the jungles of Cambodia, Kevin's journey has taken him from the depths of despair to achieving the impossible. Kevin describes the emotions of discovering he was terminally ill and the impact on his family and friends. He talks honestly about his cancer, his treatment and making every day count while staring death in the face. The training, the marathons, the injuries, the physical and mental challenges of living with terminal cancer are all described in Kevin's own words. He has never stopped dreaming and living his life the best way he can. This is one man's story of running to stay alive which will hopefully inspire you to live a bit more too.

World Snooker Champion Ronnie O'Sullivan's frank and honest account of his astonishingly dramatic life.

Since the outstanding success of his New Zealand athletes Snell, Halberg, and Magee at the 1960 Rome Olympics, Arthur Lydiard's name has been synonymous with the best training methods used by the world's top middle- and long-distance runners. Arthur Lydiard's methods are just as relevant today as they were 60 years ago and are still used by top athletes looking to enhance their performance.This new edition presents Lydiard's high-performance training techniques and includes systematic, detailed training programs based on his definition of fitness. Each runner can tailor the programs to his or her goal. Also included are tips for the best running gear, nutrition, preventing injury, and therapy, and the book even delves into the relationship between the coach and the athlete-making it a must-have for all runners and coaches

Let your creativity spring to life with 31 illustrations that celebrate the most colorful season of the year. Wonderfully detailed scenes are set in both the country and city and are filled with gorgeous flowers in full bloom, gardening accessories, chirping birds, well-decorated homes, and more. Pages are perforated and printed on one side only for easy removal and display. Specially designed for experienced colorists, Spring Scenes and other Creative Haven(R) adult coloring books offer an escape to a world of inspiration and artistic fulfillment. Each title is also an effective and fun-filled way to relax and reduce stress.

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.

Written by the late, beloved Dr. George Sheehan, Running & Being tells of the author's midlife return to the world of exercise, play, and competition, in which he found 'a world beyond sweat' that proved to be a source of great revelation and personal growth. But Running & Being focuses more on life than it does, specifically, on running. It provides an outline for a lifetime program of fitness and joy, showing how the body helps determine our mental and spiritual energies. Drawing from the words and actions of the great athletes and thinkers throughout history, Dr. Sheehan ties it all together with his own philosophy on the importance of fitness and sport, as well as his knowledge of training, injury prevention, and race competition. Above all, he describes what it means to experience the oneness of body and mind, of self and the universe. In this, he argues, we have the power to discover 'the truth that makes men free.

Shortlisted for the 2015 Thwaites Wainwright prize for nature writing Richard Askwith wanted more. Not convinced running had to be all about pounding pavements, buying fancy kit and racking up extreme challenges, he looked for ways to liberate himself. His solution: running through muddy fields and up rocky fells, running with his dog at dawn, running because he's being (voluntarily) chased by a pack of bloodhounds, running to get hopelessly, enjoyably lost, running fast for the sheer thrill of it. Running as nature intended. Part diary of a year running through the Northamptonshire countryside, part exploration of why we love to run without limits, Running Free is an eloquent and inspiring account of running in a forgotten, rural way, observing wildlife and celebrating the joys of nature.An opponent of the commercialisation of running, Askwith offers a welcome alternative, with practical tips (learned the hard way) on how to both start and keep running naturally – from thawing frozen toes to avoiding a stampede when crossing a field of cows. Running Free is about getting back to the basics of why we love to run.

When barefoot running guru Christopher McDougall takes in a neglected donkey, his aim is to get Sherman back to reasonable health. But Sherman is ill-tempered, obstinate and uncooperative - and it's clear his poor treatment has made him deeply fearful of humans. Christopher knows that donkeys need a purpose - they are working, pack animals - and so when he learns of the sport of Burro Racing or running with donkeys, he sets out to give Sherman something worth living for. With the aid of Christopher's menagerie on his farm in rural Pennsylvania, his wife Mika and their friends and neighbours including the local Amish population, Sherman begins to build trust in Christopher. To give him a purpose, they start to run together. But what Sherman gains in confidence and meaning is something we all need: a connection with nature, the outdoors, with movement. And as Christopher learns, the side benefits of exercise and animal contact are surprising, helping with mental and physical health in unexpected ways.

2,200 miles.47 days.One remarkable journey.In July 2015, ultramarathon legend Scott Jurek smashed the world record for running the Appalachian Trail, the sprawling mountain path that runs nearly the entire length of the United States. For nearly seven weeks straight, Jurek battled the elements to run, hike and stumble 50 miles every single day.A tale of mind-boggling physical exertion, pressure and endurance, North reveals the extraordinary lengths to which we can push our bodies and our minds.Instant New York Times Bestseller_____________‘Pure suspense, adventure, and inspiration . . . His story of plunging into the wilderness in pursuit of a dream is both heartwrenching and spellbinding.’ Christopher McDougall, author of Born to Run‘Probably America’s greatest ever ultrarunner.’ Guardian‘Scott Jurek’s record-setting journey on the Appalachian Trail was the most punishing, most demanding, most gruelling feat I’ve ever personally witnessed . . . An immersive and engaging book.’ Aron Ralston, author of 127 Hours‘I’m a huge fan . . . North is tremendous.’ Vassos Alexander, BBC Radio 2‘Undoubtedly the greatest ultrarunner of his generation.’ Independent

'If I were to start running or jogging again knowing what I know now, this is how I would do it'...'I started 10 weeks ago to work on a half-marathon, and with a couple of tips from this book, I successfully completed it injury free ''I have wanted to start marathon training since a good friend suggested it. This book is not only motivational, with its super tips, but has the best suggestions that a runner will encounter''As usual, Jim has written an entertaining read. This will no doubt save the budding long distance runner from a lot of potential setbacks ''As a runner returning from many years in the wilderness I found this read a insightful, inspiring and full of great stuff to carry forward with, would definitely recommend as standalone advice or to add to your collection in your running journey''No fluff just good straight-forward advice delivered in a relaxed manner. Well worth a look if you're looking to get better at running regardless of the distance.'Sound advice and running tips should be taken from someone who has 'walked the walk' ...... Or in this case; 'Ran the run'I failed the basic fitness test for army entrance on running alone, and I failed big time Several years later, I was clearing 1.5 mile running circuits in 8 minutes and 22 seconds and could easily run a marathon any day of the week Marathon training & Distance Running will help you: Get started with running & jogging with ease regardless of your fitness levelDefine your goals, whether these are weight loss or running eventsAvoid the usual pitfalls that kill other runners progressUncover some little known secrets that make all the differenceStay motivated and focused to ensure you reach your goalsBelieve in yourself Hi, my name is James Atkinson from Jimshealthandmuscle.com . I'm a qualified fitness coach / personal trainer and I have a fair bit of running advice that I would like to share with you.If you are a beginner when it comes to running, this information will no doubt give you advice that will probably not have even crossed your mind before.If you are already a runner and are looking to make more progression, you are also in the right place.Always be progressing I know that it is easy to get stuck on a training plateau, so I have also added some information and training methods to this book that will help you leave the plateau behind.All of the information that I provide is written from my own experience as a long distance runner.I believe that by learning from my mistakes and my advice, you will hit your goals a lot quicker than making these mistakes yourself. Believe me; some of these mistakes can be very painful As you will soon

More than 50 years ago, New Zealand’s Arthur Lydiard started using terms like base training, periodization, and peaking. His U.S. counterpart, Bill Bowerman, brought Lydiard’s term for what until then had been called roadwork, or jogging, to the States. Soon after, the 1970s running boom started, spurred by exercise-advocating research from the growing fields of exercise science and sports medicine and from enthusiasts such as Jim Fixx, author of The Complete Book of Running. One of Bowerman’s former runners at the University of Oregon, Phil Knight, saw to it that those millions of new runners had swoosh-adorning footwear designed specifically for their sport. The pace of knowledge enhancement and innovation has, in fact, been so brisk through the years that even highly informed runners could be excused for not keeping up, but no longer. Running Science is a one-of-a-kind resource: • An easily comprehended repository of running research • A wealth of insights distilled from great sport and exercise scientists, coaches, and runners • A do-it-right reference for a host of techniques and tactics • An array of the most credible and widely used training principles and programs • Perhaps most of all, a celebration of the latest science-based know-how of running, now truly the world’s most popular sport Elite running coach Owen Anderson presents this comprehensive work in a compelling way for runners. A PhD and coach himself, Anderson has both a great enthusiasm for sharing what scientific studies offer the running community and a keen sense of what’s really important for today’s informed runners to know.

The #1 New York Times BestsellerAn Entertainment Weekly Top Ten Book of the YearNow a Major Motion PictureThis is the true story of a boy who wanted to grow up with the Brady Bunch, but ended up living with the Addams Family. Augusten Burroughs's mother gave him away to be raised by her psychiatrist, a dead ringer for Santa Claus and a certifiable lunatic into the bargain. The doctor's bizarre family, a few patients and a sinister man living in the garden shed completed the tableau. The perfect squalor of their dilapidated Victorian house, there were no rules and there was no school. The Christmas tree stayed up until summer and Valium was chomped down like sweets. And when things got a bit slow, there was always the ancient electroshock therapy machine under the stairs...'This is the Brady Bunch on Viagra... it is impossible not to laugh at all the jokes; to admire the sardonic, fetid tone; to wonder, slack-jawed and agog, at the sheer looniness of the vista he conjures up' -- Rachel Cooke, Observer

Sarek National Park is the largest high alpine area in Sweden. There are generally no marked trails and almost no facilities like bridges and there is no cell phone coverage. It is unique, spectacular and easy to fall in love with at first sight. Sarek National Park is part of Laponia which is a World Heritage Area. This guide book is a complete planning tool for your Sarek trip, no matter if you are a hiker, a runner or an alpinist.- Descriptions of more than 400 km of terrain in valleys, broken down into 16 segments that can be put together in various complete routes.- Suggestions for three complete routes through Sarek with varying difficulty.- Detailed information for about 20 summit trips, including six summit traverses. The difficulty ranges from hiking to easy climbing. Traverses with a length of one to six linked summits.- All the details you need to know when traversing the four highest peaks in the Sarektjåhkkå Massif: the Sarek traverse (Sarektraversen).- Suggestions for stream crossing points and other info that may facilitate a hike.- Photos and maps that illustrate the terrain.- A modern list of the gear you need to explore Sarek without having to carry a heavy backpack. Learn about lightweight backpacking in Sarek. - Details about getting there, access and info about buses etc.- Advice about safety in the mountains, training, nutrition and much more.This book is written for you who want to experience Sarek in a fast and easy way, from June to September. I wish to inspire both the seasoned hiker and the not so seasoned hiker to try new ways of hiking and enjoying the mountains with a lightweight backpack and flexible plans.'The book is a true source of inspiration!''Boken rekommenderas varmt! Massor med inspiration och en hel del klokheter vad gäller att färdas lätt även i ett område som Sarek. Det är nog lätt att tänka att en lättare packning gör färden mer osäker men författaren visar på det motsatt, där en lätt och stark vandrare också kan ta sig an svårigheter på ett bättre sätt samt öka sin upplevelse en hel del.''Köpt boken och tycker den var bra. Den har något om det mesta utan att snöa in på saker eller bli långdragen. Gillar att den tar upp lite klättring och toppbestigning också.'

Runners Worlds löpande reporter Kenneth Gysing springer för livet. Han springer på asfalt, han springer genom djupa skogar, över fjäll och vindpinade skärgårdsskär. Det händer att han springer i våtdräkt. En gång har han sprungit på månen. Här berättar han med löpande humor om löpning som livsstil, om löpning runt om i världen; Tokyo, Big Sur, Berlin, Hemlingby, Hammarbyhöjden, Sandsjöbacka, och om extraordinära utmaningar som Kalmar Ironman och Ö till Ö. Kenneth Gysing har tidigare gett ut böckerna Ett år av magiskt löpande, och tillsammans med Malin Ewerlöf, Bli en bättre löpare med Malin.

In this provocative and eye-opening classic of investigative journalism, the #1 New York Times bestselling author and “America’s best true-crime writer” (Kirkus Reviews), Ann Rule, explores the nearly twenty-year long search for America’s most prolific and horrifying serial killer. In 1982, the body of Wendy Coffield is discovered floating near the sandy shore of Washington’s Green River. Authorities have no idea that this tragic and violent death is only the beginning of a string of murders that will rock and terrify the Seattle area for two decades. With her signature riveting prose and in-depth research, Ann Rule takes us behind the scenes of the search for the Green River Killer, a terrifying specter who ritualistically killed young women and eluded authorities for years. From seeking the help of incarcerated serial killer Ted Bundy to Ann Rule’s horrifying realization that the killer she was writing about had attended her book signings, Green River, Running Red is the suspenseful and unforgettable “definitive narrative of the brutal and senseless crimes that haunted the Seattle area for decades” (Publishers Weekly).

Make one of the most beautiful seasons spring to life with this exhilarating color-by-number book Forty-six deeply detailed scenes feature lush landscapes, waterfalls, birds, flowers, butterflies, wildlife, and other cheerful signs of this bright and breezy time of year. Use the brilliant hues in the simple color key or create your own personal palette. Pages are perforated and printed on one side only for easy removal and display. Specially designed for experienced colorists, Spectacular Spring Scenes Color by Number and other Creative Haven(R) adult coloring books offer an escape to a world of inspiration and artistic fulfillment. Each title is also an effective and fun-filled way to relax and reduce stress.