Unbreakable Runner

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A New York Times Best Seller!
In Unbreakable Runner, CrossFit Endurance™ founder Brian MacKenzie and journalist T.J. Murphy examine long-held beliefs about how to train, tearing down those traditions to reveal new principles for a lifetime of healthy, powerful running.
Unbreakable Runner challenges conventional training tenets such as high mileage and high-carb diets to show how reduced mileage and high-intensity training can make runners stronger, more durable athletes and prepare them for races of any distance.
Distance runners who want to invigorate their training, solve injuries, or break through a performance plateau can gain power and resilience from MacKenzie’s effective blend of run training and whole-body strength and conditioning.
CrossFitters who want to conquer a marathon, half-marathon, or ultramarathon will find endurance training instruction with 8- to 12-week programs that combine CrossFit™ workouts with run-specific sessions.
Unbreakable Runner includes CrossFit-based training programs for race distances from 5K to ultramarathon for beginner, intermediate, and advanced runners. Build a better running body with this CrossFit Endurance-based approach to running training.

Sports & Recreation Health & Fitness Training Exercise Running & Jogging

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252 afgedrukte pagina’s

Oorspronkelijke uitgave: 2014
Jaar van uitgave: 2014

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Lene Krenk Aagaardciteerde uit6 jaar geleden
To complete this routine, you will need a foam roller, a massage stick, and a lacrosse ball or massage ball.
Use your watch or your smart phone to set a timer to beep every minute. This will be your taskmaster as you work your way through these movements.
Roll the ball under each foot for 1 minute. Hunt out any hot spots and apply pressure to those spots.
Using the massage stick, go after the calf muscles, 1 minute per leg. If you find any deep knots, spend extra time rolling deeply across the knot with the massage ball or lacrosse ball.
Lie facedown on the floor, with your thighs resting on the foam roller. Roll out your quadriceps muscles, spending 1 minute on each side.
Use the foam roller to roll out your iliotibial (IT) bands, which extend from the hip to the knee on the outside of the leg. Spend 1 minute on each leg.
Use the roller to roll out the hamstrings, 1 minute per side.
Spend a final couple of minutes rolling out each hip and also the lower back. A softball or softball-sized mobility ball is another tool that can be used to work out any knots in the gluteus muscles.
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