Run For Life Pa

Run soft, run less, run stronger, run flexible, run straighter, run motivated, run faster. A longevity fitness expert on how to keep running and running. In Run for Life , Roy M. Wallack says, 'œRun to 100. Not just live to 100 and shuffle along when you get there, but do what few, if any, have ever done: Actually run a 5k, 10k, or even a marathon on your 100th birthday.' That's the blueprint for super-fit running longevity laid out by Run for Life , which combines cutting-edge scientific research with old-school knowledge for a one-two punch that fights the natural deterioration of aging and the specific problems of running. The comprehensive Run for Life plan includes a number of ground-breaking innovations, including: Soft Running: An easy bio-mechanical overhaul that reduces knee-shock by 50%; A Call to Arms: A cheap, simple handgrip that automatically perfects your form; HGH Strength Training: Fast, high-intensity resistance exercises that stop age-related muscle deflation and maintain speed, power, balance, and quick-reaction time by jacking up the natural release of human growth hormone; The Ultra Interval: Crazy-hard 20- and 30-second all-out sprints that leave you gasping'”and actually make you younger; High-tech Water Running: The new, simple, all-body pool tools that are making champion runners'”and you'”faster on land; Yoga on the Run: A just-for-runners flexibility/warmup program designed by famed fitness and yoga guru Steve Ilg; Bionic Hips and Knees: From the frontiers of science, operations that are restoring broken-down marathoners to their 30-year-old selves; Secrets of the Kenyans: From the Rift Valley, tips from the Italian genius who guided them to greatness; Anti-Back-Pain Posture Poses: A renowned postural therapist explains how 'œstanding like a kindergartener' makes runners faster and safer; Motivation Magic: Tales from the trenches on how rivalries, exotic running travel, far-out goals and races, giving back, and groups like the New England 65+ Running Clubs keep the fires burning; Tips from the Top: The fascinating life stories and fit-aging strategies of running greats like Frank Shorter, Bill Rodgers, Helen Klein, Sally Edwards, Rod Dixon, Laszlo Tabori; and much more.

Roy M. Wallack, a Los Angeles Times health and fitness columnist and former editor at Triathlete magazine, has survived some of the world's toughest multi sport and running events. A contributor to Outside, Men's Journal, Runner's World, Competitor, Bicycling and many other magazines, he is the author of Bike for Life.

Introduction	p. xi
The Cheat Sheet	p. xvii
Run soft	p. 1
The Boston Revelation	p. 5
What better way to learn to run soft than in the world's most famous race?
The 50% Revelation	p. 13
Learn the form that can cut the shock to your knees by half-in 5 easy drills.
The Basic Rules of Good Form	p. 14
The Kenyan Counterpoint	p. 24
Secret Weapon in the Arms Race	p. 26
If you can't keep your arms vertical, the e3 Grips do it for you.
The Barefoot Revolution	p. 31
Olympic coaches and a barefoot guru agree: Going shoeless strengthens feet, cuts injuries, and instantly teaches Soft-Running form.
Barefoot Shoes Toe the Line	p. 35
Romanov's Controlled Falling	p. 37
You're a "lean" machine with the groundbreaking Pose Method.
Principles of the Pose	p. 40
Head for the Hills	p. 45
Trail running is the original Soft Running. Get the most out of it with these tips from top trail stars.
Run Strong	p. 59
The Fountain-of-Youth Power Workout	p. 61
Rapid-contraction weight lifting ramps up human growth hormone release and armors you against aging.
The Cross Fit Future	p. 66
Run Balanced	p. 91
When McCaskill Went Straight	p. 93
Superrunner Dan McCaskill was desperate to stop his agonizing pain. Could postural therapy save his career?
Stand Tall like a Kindergartener	p. 99
Feel young again with the Symmetry 8-step runners' posture plan.
Run fast	p. 115
The Ultra Interval	p. 119
Going all-out for 20 or 30 seconds can melt fat, save your joints, stop your V02 max from declining, and increase muscle power and longevity. If you can handle it.
Why High-Intensity Intervals Build Running Longevity	p. 124
The Radical "Primal Blueprint"	p. 128
Evolution, says a former top Ironman, dictates that runners do two things that'll shock them: Throw out most carbs and all hard, steady-state running.
Run Flexible	p. 141
Runners' Stretches	p. 143
Flexibility is the first stage of good form. Get it with these 11 warm-up stretches.
Yoga on the Run	p. 149
Warm up with this exclusive High-Performance Yoga for Runners routine from fitness guru Steve Ilg.
Run Less, Cross-Train More	p. 167
Hop in the Pool with Lornah	p. 169
A challenging, joint-friendly workout and cutting-edge resistance devices make water running perfect for world champs and centenarians alike.
Next: Aqua Power Training	p. 175
Ultra Mountain Momma	p. 177
Monster bike climbs + swimming = ultrarunning bliss?
A wild woman says yes.
Standing Bike Intervals	p. 180
Run Motivated	p. 191
Motivation Case Study #1: Push the Envelope	p. 192
The 135-mile Badwater Ultramarathon was out of my league.
So I signed up.
Motivation Case Study #2: Get a Rival	p. 201
How a fast-swimming nurse made a doctor a better runner.
Motivation Case Study #3: Shoot for Big Numbers	p. 204
How John Strand became the 100-Marathon Man.
Motivation Case Study #4: Take a Running Vacation	p. 210
Head for the exotic, 150-strong Tahiti Marathon.
Funky Races in Far-Out Places	p. 213
Motivation Case Study #5: Run with a Purpose	p. 214
Generations of kids become marathoners because of Students Run L.A.
Motivation Case Study #6: Join the Ole' Boys (and Girls) Club	p. 217
Old folks roam with the New England 65-Plus Runners Club.
Run Repaired	p. 225
Quick Fixes for Running's "Big 6" Injuries	p. 227
Bionic Body Parts	p. 231
Resurfaced chrome hips are turning formerly debilitated runners back into ultramarathoners.
Metal, Metal, Everywhere	p. 236
Run Like a Kenyan	p. 249
They've Been to the Mountaintop	p. 250
Kenyans were already great runners. Then an Italian remade them into great marathoners.
How to run the Kenyan Way	p. 263
Ten training secrets from the homeland of the world's best endurance runners.
Run Trained	p. 275
Periodization	p. 276
The tried and true way to ramp up safely for competition.
Lose Weight and Fly	p. 280
The Evil 5th Stage: Overtraining	p. 283
Laszlo's "Second Wind" Race-Day Warm-Up	p. 285
Oral-History Interviews
The Babe Ruth of the Marathon	p. 48
Role Model of the Ages	p. 81
The Leader of the Pack	p. 108
The Third Man to run the 4-Minute Mile	p. 132
The Philosophical Father of the Running Boom	p. 158
The Relentless Pioneer	p. 183
The Fastest Old Ponytailed Dude of All Time	p. 220
The First Woman to Run the Boston Marathon	p. 237
The Historian	p. 267
Mr. Versatility	p. 286
Acknowledgments	p. 295
Table of Contents provided by Ingram. All Rights Reserved.

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