Run Your Best Marathon

Your trusted guide to training and racing better

Sam Murphy

$34.99

Paperback

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QTY:

English

Bloomsbury Sport
10 January 2023

Fitness & diet; Sports training & coaching; Marathon & cross-country running

There's no shortage of advice out there on how to run a marathon. How to train, what to eat, what to wear, how to avoid injury, how to taper. In fact, that's half the problem! While one 'expert' says you haven't got a hope in hell of finishing a marathon if you haven't done at least three 20-milers, another says there's no need to go above 16 miles. One says your final long run should be two weeks before race day, another says you should be well into your taper by then. One says you should eschew carbs and become 'fat-adapted' while another has you loading up on carbs. And so it goes on. Should you do recovery runs or simply rest? Should you change your running technique to become more efficient or stick with what you have? Opt for heavily cushioned trainers or strengthen your feet? Stretch or not stretch?

Let Sam Murphy - a lifelong runner and marathoner with 15 years coaching experience - be your trusted guide. Whether you're looking to step up to the marathon for the first time or aiming to better previous performances over the distance, this practical and accessible book will help you master the marathon/run your best ever marathon. How? You'll learn how to set a realistic goal, rather than plucking a time out of the air. You'll learn about quality long runs, and why long runs shouldn't be every week. You'll discover the other essential elements of marathon training. You'll find out how to tweak your diet to maximise energy and nutrition for both training and recovery. And how (and if, and when) to fuel yourself on the run. You'll learn some mental tricks to call upon when the going gets tough. You'll learn practical tips to run better. And even more importantly, to race better.

There are three training programmes in this book - not based on time, such as a 'sub-4 hour plan' but on running volume - how much you are able, or willing, to do. This allows you to fit marathon training into your life, rather than the other way around.

By: Sam Murphy
Imprint: Bloomsbury Sport
Country of Publication: United Kingdom
Dimensions: Height: 234mm, Width: 153mm, Spine: 25mm
Weight: 454g
ISBN: 9781472989529
ISBN 10: 147298952X
Pages: 288
Publication Date: 10 January 2023
Audience: General/trade , ELT Advanced
Format: Paperback
Publisher's Status: Active

Introduction Section 1: On training Chapter 1 From runner to marathoner Chapter 2 The art and science of training Chapter 3 All about you Chapter 4 Monitoring your training The Programmes Section 2: The practicalities Chapter 5 Getting out there Chapter 6 The mental marathon Chapter 7 Running shoes and kit Section 3: Body maintenance Chapter 8 Routine Procedures Chapter 9 Rapid Recovery Chapter 10 Run Better Chapter 11 Be a stronger runner Chapter 12 Staying healthy Chapter 13 Running away from injuries# Section 4: On your marks Chapter 14 Choosing the right race Chapter 15 Countdown to race day Chapter 16 Making race day a success Section 5 Nutrition and hydration Chapter 17 Fuel for thought Chapter 18 Good hydration Chapter 19 Ergogenic aids and essential nutrients Resources Appendix

Sam Murphy is a journalist, author and coach. She pens the longstanding Murphy's Lore column in Runner's World magazine and has written for numerous national newspapers and magazines including the Guardian, Independent and Financial Times Weekend. A lifelong avid runner, Sam has raced from 5km to ultra distance. She holds a sport and exercise science degree and is an England Athletics qualified endurance coach based in East Sussex.

Reviews for Run Your Best Marathon: Your trusted guide to training and racing better

Murphy knows her marathon. This book is a feast: cutting-edge training techniques, programmes for every level of athlete - quite simply, it contains the tools to make you a better runner. Make space on your bookshelf for this timeless, classic marathon manual. * Paul Tonkinson * An absolutely brilliant guide that covers every aspect of race preparation - a must for anyone training for a marathon. * Anita Bean, author of The Vegan Athlete's Cookbook * From cutting through all the running jargon to planning a schedule which will fit perfectly with your goals, this book is an ideal way to expand your knowledge as well as improving your performance. * Athletics Weekly *