دانلود کتاب Science of Running: Analyse your Technique, Prevent Injury, Revolutionize your Training

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Table of contents :
CONTENTS
Foreword
Introduction
Terminology guide
RUNNING ANATOMY
How we run
Mechanics of movement
Powering movement
Controlling movement
External factors
PREVENTING INJURY
Injury risks
COMMON INJURIES
Patellofemoral pain
Achilles tendinopathy
Medial tibial stress syndrome (MTSS)
Plantar heel pain
Iliotibial band pain
Deep gluteal syndrome
Gluteal tendinopathy
Stress fracture
Avoiding injury
Running cycle
Individual gait
Running form
Running routine
DYNAMIC STRETCHES
Forward leg swing
Side leg swing
Calf stretch
DRILLS
Running As
Running Bs
Running Cs
Strides
Bounding
Carioca
RECOVERY STRETCHES
Modified pigeon
TFL ball release
Piriformis ball release
STRENGTH EXERCISES
Planning your drills
FOOT AND ANKLE
Foot doming
Resisted toe
Heel drop
Ankle turn out
Ankle turn in
HIP AND KNEE
Hip hike
Step down
Step up
Standing hip rotation
Hip extension
Traditional deadlift
Single leg ball squat
Hamstring ball roll-in
Lunge
CORE
Front plank with rotation
Side plank with rotation
Box jump
Single leg hop
HOW TO TRAIN
Why train?
Your training goals
Assessing your fitness
Tracking your training
Training tips
Choosing and using a training plan
Easy continuous running
Fast continuous running
Interval training
Hill training
Cross training
THE TRAINING PROGRAMMES
Beginner 5km
Beginner 10km
Advanced 10km
Beginner half marathon
Advanced half marathon
Beginner marathon
Advanced marathon
Racing tips
Glossary
Index
Bibliography
About the authors and acknowledgements