Running - The Basics

There are many books on running and training guides, as well as many on sports medicine. However, training guides often lack the sports medical basics, eg why you should train in one way and not another, and the sports medicine books almost always lack an explanation of the effects of certain physical processes on training or competition.

This book forms a bridge between sporting activity and the physiological and biomechanical processes it causes. It will help coaches, trainers, instructors, teachers, but especially athletes, whether trained or beginners, telling them how to derive their own individual, efficient endurance training programme.

Each separate chapter is self-contained and they do not have to be read in the order they appear in the book. No prior knowledge of biochemistry is required, as although some medical terms and chemical symbols are shown, they are always explained.

The basics of the cardio-vascular system, energy production and the biomechanical aspects of running are fully explained, as they constitute the basis of an optimal training programme.

Foreword

Introduction:

• Definition of the term 'endurance'
• Reasons for endurance training
• Running speed in grass-roots sport/leisure activities

Anatomy of the Cardio-vascular System:

• Heart and blood pressure
• Systole, diastole and maximal heart rate
• Heart weight and size
• Heart rate and blood circulation
• Breathing
• Air pressure and partial pressure
• Breathing volume and breathing capacity

Basics of Energy Production and Practical Consequences:

• Obtaining energy from carbohydrates and fats (including aerobic and anaerobic carbohydrate metabolism and aerobic fat metabolism)
• Methodical setting of optimal training speed (including heart rate monitoring, warming up and the correct speed, stitch, tips for marathon running and consequences of speed for both beginners and trained athletes)

Biomechanical Aspects of Running:

• Bones and ligaments
• Muscles and tendons
• Joints
• Tendon sheathes
• Control of muscle activities by the brain and nervous system

Coordination, Mobility, Speed and Strength Training:

• Coordination training for running style (upper body, leg/foot control)
• Flexibility by stretching and muscle strengthening
• Speed (including basic speed, pace judgement and fast pace maintenance)
• Strength training

Benefits and Risks of Endurance Training:

• Positive effects of endurance training (including the immune system and pregnancy)
• Physical check-up before training
• Risks of heat, cold, humidity and ozone
• Risks and types of injury
• Sudden death while running
• Regeneration - Aquajogging

Nutrition:

• Tips for food composition
• Electrolyte drinks
• Beer and other alcoholic drinks
• Diets

Clothing:

• Clothing for running in the dark

Shoes:

• Functions and properties of running shoes
• Tips for buying shoes

Bibliography

Carl-Jurgen Diem is an active long-distance runner, triathlete and author of many publications on running and training shoes. Since 1950 he has been active as a coach and a trainer, in the last 25 years, concentrating on looking after beginners at running clubs, whose development he has greatly influenced by his coaching ideas for group leaders.