Runner S World Meals On The Run

Autore: Joanna Sayago Golub
Editore: Rodale
ISBN: 162336583X
Grandezza: 67,88 MB
Formato: PDF, Kindle
Vista: 3792
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Runners need to eat well for their performance, and what they eat can have a direct influence on how they run--but they don't always have the time to put together a complex or labor-intensive recipe to support their nutritional needs. Runner's World Meals on the Run provides quick, nutritious recipes for those runners who need to prepare a meal in 30 minutes or less. This cookbook contains 150 recipes with 75 beautiful photos that will maximize a runner's performance and enhance nutritional benefits. Suggested recipe combinations create specific training- or dietary-based meal plans to enhance your marathon training or gluten-free lifestyle. Meals on the Run provides time-efficient recipes for delicious meals you will be proud to put in your body.

The Runner S World Cookbook

Autore: Joanna Sayago Golub
Editore: Rodale Books
ISBN: 1623361249
Grandezza: 63,67 MB
Formato: PDF
Vista: 7929
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Runners need to eat well in order to perform, and what they eat can have a direct influence on how they run. The Runner's World Cookbook is the perfect combination of performance-boosting nutrients to maximize performance with easy, delicious, and quick recipes. This cookbook contains 150 recipes sourced primarily from the authoritative voice in running itself, Runner's World magazine, along with exciting additional content. These recipes are intended to maximize a runner's performance and enhance nutritional benefits. The book includes two recipe indexes with visual keys for classification at the start of each recipe, with V (for vegetarian), VE (for vegan), GF (for gluten free), and more. The first section of the book focuses on nutritional information and staple ingredients every runner should know, and the second part of the cookbook illustrates how to turn these facts into delicious, quick, and nutrient-boosting meals through delectable recipes. Every recipe has an easy-to-follow icon system to identify key recipe attributes (i.e., recovery friendly; low-calorie; quick and easy), along with a nutrition guide that offers tips on how to make the healthiest choices regarding that particular category of food. Divided by categories (Salads/ Soups/Stews, Sandwiches/Wraps/Burgers, Pizza/Pasta, etc.), these recipes are presented by types of dishes runner can look to for satisfying performance needs in appetizing ways.

Runner S World Performance Nutrition For Runners

Autore: Matt Fitzgerald
Editore: Rodale
ISBN: 1594862184
Grandezza: 47,99 MB
Formato: PDF, ePub, Docs
Vista: 228
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Draws on the latest scientific advice to provide an up-to-date nutrition reference specifically tailored to the needs of runners, covering such topics as proper hydration, customizing a diet for personal training needs, and speeding up recovery times. Original. 15,000 first printing.

The Runner S World Big Book Of Marathon And Half Marathon Training

Autore: Jennifer Van Allen
Editore: Rodale Books
ISBN: 1609617088
Grandezza: 24,75 MB
Formato: PDF, ePub
Vista: 8572
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The first dedicated book on marathon and half marathon training from the renowned experts at Runner's World. The Runner's World Big Book of Marathon and Half-Marathon Training gives readers the core essentials of marathon training, nutrition, injury prevention, and more. The editors of Runner's World know marathon training better than anyone on the planet. They have spent the last few years inviting readers to share the long, sweaty journey to the starting line, putting themselves on call to personally answer readers' questions 24/7. This book will include testimonials from real runners, more than 25 training plans for every level and ability, workouts, a runner's dictionary, and sample meal plans. The Runner's World Big Book of Marathon and Half-Marathon Training is a powerful and winning resource--the ultimate tool kit for anyone who wants to get from the starting line to the finish line.

Runner S World The Runner S Diet

Autore: Madelyn H. Fernstrom
Editore: Rodale Books
ISBN: 1609614879
Grandezza: 37,93 MB
Formato: PDF, ePub
Vista: 8844
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A unique eating plan for both novice and experienced runners--to help you achieve optimum performance and keep those unwanted pounds off. If you are a serious runner, or are thinking about starting a running or run/walk program to keep fit and help you lose weight, forget about the traditional food pyramid--or today's low-carb diets. As noted dietitian Madelyn H. Fernstrom, Ph.D., C.N.S., explains, the eating plan that best meets the needs of runners at all levels is based on a 50 percent carb, 25 percent protein, 25 percent fat ratio. Here Dr. Fernstrom details a realistic program, individualized for each person's activity level, that will enable runners to maximize their performance while maintaining long-term success at weight control. In Runner's World The Runner's Diet, the reader will discover: o Why the 50-25-25 ratio works best for runners--and even walkers o How to match your eating pattern to your running style o How to make use of a daily food and activity log With the imprimatur of Runner's World, the leading authority in the running field, Runner's World The Runner's Diet by Madelyn H. Fernstrom with Ted Spiker is the first book to recognize that runners cannot depend solely on physical activity to control their weight--and to outline a lifetime weight-loss plan that is best for their special needs.

Runner S World Essential Guides Fast Fuel

Autore: The Editors of Runner's World
Editore: Rodale Books
ISBN: 160961416X
Grandezza: 42,38 MB
Formato: PDF, ePub
Vista: 4096
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The question What should I eat? troubles all of us on a daily basis, but it's perhaps most vexing for runners, who rely on food to fuel their workouts and feel good. Most runners take in calories and nutrients in the form of energy bars, nutrient-enhanced drinks, and fortified packaged foods. The problem is, "real" foods--fruits, vegetables, whole grains, lean meats--are better for you than fortified products. That's because there's more to a carrot or a sweet potato than just vitamin A. Within the body, vitamins, minerals, and other essential nutrients work together with thousands of other compounds, such as color components in fruits and vegetables, special starches and fibers in whole grains, and unique fats in seeds, nuts, and dairy. It's the whole package that promotes good health and peak athletic performance. Getting all of the nutrients every runner needs daily--and more--from real food it's easy. Runner's World Essential Guides: Fast Fuel shows you exactly how. The foremost authorities on running have collected the best information, tips, and advice about eating on the run. This indispensable guide contains everything you need to know about eating right to feel better, run stronger, and recover faster.

Runner S World Run To Lose

Autore: Jennifer Van Allen
Editore: Rodale Books
ISBN: 1623366003
Grandezza: 72,91 MB
Formato: PDF, ePub, Mobi
Vista: 8115
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Drop unwanted pounds and keep them off for good with Runner’s World Run to Lose, your comprehensive guide to weight loss from the experts at Runner’s World. Running is proven to be one of the most effective, cost-efficient, and accessible weight-loss strategies. Weight loss and running are not one-size-fits-all, and Run to Lose provides everything you need to customize a unique diet and running program that works for you. Certified running coach Jennifer Van Allen and sports nutritionist Pamela Nisevich Bede show you how to incorporate running into an individualized nutrition and fitness program that will maximize your weight-loss results while improving your athletic performance. Whether you are a seasoned marathoner looking to shave minutes by shedding a few pounds or a beginning runner lacing up for the very first time, Run to Lose provides you with the tools and information you need to get started and stay on track. This book is full of guidance on tricky topics such as how to balance your weight-loss goals while consuming enough nutrients to power your workouts; how to maximize your calorie burn; the best high-quality/low-calorie carbs to fuel your run; and advice on how to avoid common diet pitfalls. Complete with easy-to-follow training guides and detailed meal plans, Run to Lose will help you shape up, get stronger, and achieve your fitness goals.

Runner S World Complete Book Of Running

Autore: Amby Burfoot
Editore: Rodale
ISBN: 1605295795
Grandezza: 34,80 MB
Formato: PDF
Vista: 8659
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An updated edition of an authoritative running guide, edited by the winner of the 1968 Boston Marathon, explains key fitness and nutritional practices, providing coverage of everything from proper hydration and selecting appropriate footwear to improving endurance and marathon training. Original.

Racing Weight Cookbook

Autore: Matt Fitzgerald
Editore: Velopress
ISBN: 9781937715151
Grandezza: 76,30 MB
Formato: PDF
Vista: 9909
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Presents over one hundred recipes intended to help athletes reach their ideal weight without compromising performance, featuring nutrient-rich, energy-dense options made with whole grains, fiber, and lean proteins.

Runner S World

Autore:
Editore:
ISBN:
Grandezza: 10,72 MB
Formato: PDF, Docs
Vista: 3757
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Run Your Fat Off

Autore: Jason R Karp
Editore: Simon and Schuster
ISBN: 1621453359
Grandezza: 34,66 MB
Formato: PDF, Kindle
Vista: 7735
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"Based on the latest research, Run your fat off gives everyone--men and women, marathon runners to casual runners to non runners--the best calorie-burning runs, menus to fuel workouts and lose weight, and day by day personalized plans for beginning and advanced runners"--

Run Away From Fat

Autore: Dave Kuehls
Editore: Perigee
ISBN: 9780399524851
Grandezza: 51,64 MB
Formato: PDF, ePub, Docs
Vista: 6403
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A combination weight-loss/health guide offers a comprehensive, detailed running regimen for beginners and experienced athletes alike, featuring step-by-step instructions, practical advice, tips on attire, diet information, and more. Original.

Sweat Eat Repeat

Autore: Nisevich Bede
Editore:
ISBN: 9781948007009
Grandezza: 25,54 MB
Formato: PDF, Docs
Vista: 892
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"Distributed in the United States and Canada by Ingram Publisher Services"--T.p. verso.

Racing Weight Quick Start Guide

Autore: Matt Fitzgerald
Editore: VeloPress
ISBN: 1937716740
Grandezza: 78,89 MB
Formato: PDF, Mobi
Vista: 7555
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If you’re like most endurance athletes, you’re concerned about your weight. You know that every extra pound slows you down. Matt Fitzgerald’s Racing Weight Quick Start Guide applies all the principles of his best-selling book Racing Weight in a detailed set of weight-loss training plans. You will devote 4 to 8 weeks to starting a weight loss of 5, 10, or 20+ pounds. Lose weight quickly by following a schedule of high-intensity workouts and strength training as well as a menu of calorie-restricted, high-protein meals and snacks. Low-volume and high-volume plans make it possible for cyclists, runners, and triathletes with a wide range of experience to maintain their training levels. Replace fat with muscle while keeping your appetite in check. Once you’ve hit your quick start weight-loss goals, you will continue dropping unwanted pounds using the proven strategies of the Racing Weight program. Zero in on your racing weight through improved diet quality, balanced macronutrient levels, proper timing of meals and snacks, appetite management, and training for lean body composition. The Racing Weight Quick Start Guide will accelerate your season goals so you’ll be racing leaner and faster than ever before.

The Runner S Handbook

Autore: Bob Glover
Editore: Penguin
ISBN: 1101199903
Grandezza: 51,46 MB
Formato: PDF, Docs
Vista: 809
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If you're a runner, or would like to be one, The Runner's Handbook will answer all your questions. Fitness expert Bob Glover-who has trained thousands of runners-shows you how to devise a training program and keep at the top of your form.

Plan 103f

Autore: Jamie Kershaw
Editore: Chipmunkapublishing ltd
ISBN: 1847479499
Grandezza: 25,68 MB
Formato: PDF
Vista: 9827
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DescriptionSet in a two year timeframe 2010-2012, aiming towards the London 2012 Olympic Games, seven principal characters in their twenties with very different interests and lifestyles come together, experiencing trials, tribulations, successes and failures, heartaches, romance, and learn to pull themselves together despite their discontent. Tim Richardson (21) is a triathlete hoping to compete and win a title at the London 2012 Olympic Games. Can he become Olympic champion? He also excels at BMX biking and is coached by Ben Williams (29), an Ethics Professor with a PhD - based in Scarborough. Ben is the most mature of the seven characters. He becomes the owner of a cocker spaniel called P p who is admired by Suzanna Jeffries (22). Suzanna is a marathon athlete and triathlete. These two start to see each other after a long and troublesome intervention by her brother Shane Jeffries (24) who is neurotically obsessed with his younger sister to the point of physicality against potential suitors. Shane is a 3rd degree taekwondo blackbelt coach, and marathon runner who participates in the London marathon. His other self holds an interest in Physics and secretly hankers for the Nobel Prize in later life. Alex Davies (32) is in effect 'the boss'. Alex owns a restaurant called "Collage" (NB not college), and goes on to open a caf called "The Flaming Squirrels." Suzanna Jeffries is a waitress in both places as the story progresses. These two venues are often used as locations for the seven 'crew' members to hang out and catch up with each other. Alex is married to Melanie, and they have a five year old daughter called Fiona. The other characters always show great respect towards Alex Davies. Charlie Morris (25) is an entrepreneur who goes on to establish a local tropical fish shop having written his entire business blueprint whilst serving time in a mental hospital with an ASBO for assaulting his father who denied him the necessary encouragement to start out in business. Whilst on the ward he meets Claire Halls (23) who attempted suicide by overdose and is a struggling singer-songwriter. Was this attempt anything to do with her friend Megan's husbands death? She springs back to life because of Charlie and forms a folk-rock band called 'Seachimp'. Claire is lead singer and acoustic guitarist. The band win a recording contract after they win a local battle of the bands competition and go on a UK tour. Claire and Charlie get married and have a baby called Luke. There are 18 chapters in total tracing their experiences over the two year period. Good and bad, happy and sad, for richer or for poorer, Plan 103f demonstrates how sometimes the best intended plans will change owing to unexpected occurrences. The novel is set in various places including Scarborough, London and Scotland, and the people experience very real events, but the seven characters are supposed to be fictional. The fiction-meets-fact element is intended to make it more real; to make the storyline believable. There is sex, blood, romance, love, money, enterprise, Olympism, and the story winds up with the seven 'crew' members in Alex's establishment 'Collage', evaluating everything they have been through together in this period of time. The seven principal characters could be said to represent different aspects of the author's own character, dreams, and experiences. About the AuthorJamie is 30 years old, born 1978, male, and currently lives in Scarborough, North Yorkshire, UK with fianc e. In 2007 he graduated from Hull University, East Yorkshire, and qualified as a B.A. from the Business School. Whilst there he trained for and completed the Paris Marathon in April 2006 in 3 hrs 25 mins and still has the worn out shoes to prove it! He has also bungee jumped, white-water rafted, and firewalked. He sat and passed 10 GCSEs and 4 A-levels at Durham School 1995/97. However, in September 1999 he was diagnosed with schizophrenia aged 20, and over a ten year

Cook Eat Run

Autore: Charlie Watson
Editore: Hardie Grant Publishing
ISBN: 178713430X
Grandezza: 17,26 MB
Formato: PDF, Docs
Vista: 3679
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Cook, Eat, Run offers a no-nonsense approach to eating for runners and athletes of all levels. From filling breakfasts and high-protein snacks to post-run energy fixes and speedy suppers, it’s an essential companion for anyone looking to seize control of their fitness regime. Featuring 70+ simple recipes suitable for eating solo or for dining with friends, Cook, Eat, Run provides meals that work with your lifestyle rather than against it, whether you’re a ‘Couch-to-5K’ newbie or a pro-runner. There’s a section dedicated to on-the-go fuel including homemade energy gels, hydration drinks and energy bars, alongside recipes from elite runners including Sara Hall, Kara Goucher and Molly Huddle, making it a must-read for anyone totting up their miles. No fads. No calorie counting. Just real food for real runners.

Nancy Clark S Sports Nutrition Guidebook

Autore: Nancy Clark
Editore: Human Kinetics 1
ISBN: 9780736046022
Grandezza: 67,73 MB
Formato: PDF, ePub, Docs
Vista: 5861
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The nation's leading sports nutritionist tells you how to get the maximum benefit from the foods you choose with customized eating plans. You'll learn how to eat before games or tournaments and how to eat afterward for optimal recovery. Clark covers current food, drink, and sport supplement options and explains which are best - and why - based on individual energy expenditure. She also gives advice on trendy diet alternatives like the Zone, Atkins, thermogenics, and Ultra Slim-Fast.

Run Fast Eat Slow

Autore: Shalane Flanagan
Editore: Rodale
ISBN: 162336681X
Grandezza: 54,36 MB
Formato: PDF, Kindle
Vista: 9028
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From world-class marathoner and 4-time Olympian Shalane Flanagan and chef Elyse Kopecky comes a whole foods, flavor-forward cookbook--and New York Times bestseller--that proves food can be indulgent and nourishing at the same time. Finally here's a cookbook for runners that shows fat is essential for flavor and performance and that counting calories, obsessing over protein, and restrictive dieting does more harm than good. Packed with more than 100 recipes for every part of your day, mind-blowing nutritional wisdom, and inspiring stories from two fitness-crazed women that became fast friends more than 15 years ago, Run Fast. Eat Slow. has all the bases covered. You'll find no shortage of delicious meals, satisfying snacks, thirst-quenching drinks, and wholesome treats. Fan favorites include Can't Beet Me Smoothie, Arugula Cashew Pesto, High-Altitude Bison Meatballs, Superhero Muffins, Kale Radicchio Salad with Farro, and Double Chocolate Teff Cookies.

Marathon And Half Marathon Training Journal

Autore: Dariusz Janczewski
Editore: Createspace Independent Pub
ISBN: 9781450566612
Grandezza: 65,70 MB
Formato: PDF, ePub, Mobi
Vista: 4359
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Marathon and Half Marathon Training Journal is a 250-pages long, comprehensive journal & log for runners preparing to face the distance. It has been designed to last you for an entire year. RACING CALENDAR and INFO SHEETS FOR 10 RACES Document, or plan your races by entering the race's name, date, distance, web site address, accommodations, place taken, and time ran 12-MONTHS TRAINING SCHEDULE Jot down your overall training plan, or schedule. Enter up to 8 different training categories 2010, and 2011 CALENDARS MAKE YOUR OWN CALENDAR Allows you to enter your own dates and names of the months of the year JOURNAL and LOG 53 weekly spreads for entering workouts. Enter the date; your weight; morning, and evening heart rate; hours of sleep; weather conditions, and location of the run. Plus, enter general workout description, number of sets ran, repeats, rest times, time spent stretching, cross training, and comments. RACING and TRAINING DIARY 53 weekly spreads. Document your experiences on more personal level, and in more details. CONTACTS Keep track of your friends' names, addresses, phone/cell numbers, and email addresses 12-MONTHS DISTANCES TALLY Add all of you weekly, and monthly distances on one page PACING CHARTS Find your goal time and design the speed, or tempo workouts around the splits that will take you to accomplishing your goal STRETCHING EXERCISES FOR RUNNERS 21 exercises to be done before and/or after a race, or a workout WEIGHTLIFTING LOG Document your gym workouts. Cut the page out and duplicate for repeat use. Includes tabs for Chest and Back, Legs, and Arms and Shoulders. Categories sub-divided into areas to enter exercise. SHOPPING LIST Plan your meals, fill-in the names of articles needed. Plan Breakfast, Lunch, Dinner, Snacks, and Other. Enter store's name, quantity needed, est. cost, real cost, and budget. BOOKMARKS Three bookmarks to be cut out and used as bookmarks