The Endurance Running training handbook
an ebook by mikkel gisle johnsen
A practical guide to training for distance runners on all levels!
Dear fellow runner, or soon-to-become-one, let me introduce you to:
The Endurance Running Training Handbook!
This is an eBook for beginners and advanced runners alike. Whether you're looking to improve your personal best, understand how training works, get started running or just learn more about the sport - this book will take you there!
After more than a decade of informally studying the sport of running, as a bona fide running geek, diving deep on topics like exercise physiology and training methodology - as well as building experience as an athlete myself - I've condensed what I've learned, into an easy-to-understand format that will hopefully help you become a better and more fulfilled runner. If all I manage to do is inspire you to train smarter, better and have more fun while doing it - my job is done.
The book will briefly take you through the physiology of running - and the science of training - before getting into fundamental principles of run training, do's and don'ts as a runner and how to set up an optimal routine as an athlete. The goal is to teach you how to manage training load, optimize recovery and as a result - ensure consistency and progress.
Injury prevention, strength training, cross training, nutrition and recovery strategies are topics discussed throughout the book, to help you stay healthy while training and reach your highest potential.
Eventually, the book get's highly practical and goes into detail about exactly how to train from day to day. Topics like training paces, intensity zones, workout types, increasing mileage, race execution and periodization, are all covered in depth to give you all the tools you need in your toolbox.
Finally, the book includes two beginner training plans to get you started in the best way possible - as well as a basic strength & stability plan and a list of resources that will help you improve your running game even more.
One of the goals of this book, is to enable you to build your own training plan, based on a thorough understanding of training and the principles that drive progress as a long distance runner.
[Digital pdf format]
-become a better runner!
-learn what training is!
-learn how to train!
-learn how to recover!
-keep healthy and fit!
If this sounds like something that might be useful and exciting to you - whether you just want to learn more about the sport you love, or whether you're looking for a first introduction to the exciting world of running - I urge you to pick up my eBook
The Endurance Running Training Handbook today, and hopefully let it inspire and educate you on your running journey!
-Mikkel / runner, coach and author of this book.
Here's what you get
An eBook full of tips on how to optimize your training and maximize your potential as a runner.
144 pages (PDF format) of helpful advice for the beginner and advanced runner alike.
An introduction to how the body works and what training is, from a scientific point of view.
A walkthrough of important training principles and methodologies.
An overview of various types of training, sample workouts and tools of the trade.
A discussion on performance nutrition, recovery strategies and managing training load.
Advice for injury prevention, cross training and staying healthy while training.
An 8-week Walk & Run plan for absolute beginners with no experience.
An 8-week Base Training plan for beginner runners with some experience.
A basic running specific Strength & Stability plan for runners on all levels.
Hopefully an educational, entertaining and inspiring read that will help take you one step closer to your goals.
Why, what and how?
Have you ever asked yourself WHY a specific workout is better than another one, or why you do that particular workout in the first place?
Have you ever wondered about what happens in the body during and after a training session, and how the so-called "training effect" works?
Do you ask questions like "how can I maximize my recovery" and "what can I do to make sure my training is effective"?
Do you contemplate how to structure the optimal training week and how to build the best training plan leading into your next race?
Are you trying to get your mileage up, but struggle with minor injuries as the training volume increases?
Have you ever reached a plateau where progress has stagnated - even though you're training a lot - and wondered about how to move on?
These - and many other - common running questions are covered in this eBook, with the goal of helping you identify what you might need to do in order to optimize your training and become a better runner.
this book will teach you everything you need to know
in order to build your own training plan and coach yourself!
being a runner
Running is such a fun thing to do! Humans are some of the best long distance runners in the animal kingdom, with many anatomical traits that are specific to running slow to moderate paces (relative to a sprint) over medium to long distances! I firmly believe that running is one of the healthiest and best forms of exercise for humans, as it plays into our natural and primal behaviour patterns and maximizes the potential of our bodies. If you're not already running, I urge you to give it a try. This book will teach you how to get started and build it up gradually to ensure that you stay consistent and healthy while doing it!
From a physiological perspective, anything longer than about 2 minutes in race duration relies mainly on the aerobic system, so that is the main focus on any distance running program. Easy runs are the foundation for a good training program, with regular doses of structured high intensity training to maximize that aerobic potential. There are a ton of different approaches to how one should put this together and structure a training week, but understanding what lies behind the choices of workouts and periodization plans, will better equip you to decide what's best for you.
This book aims not only to inspire you to run - considering that you are "born to run" as a human animal - but also to educate you on what goes on in the body when you're running and training, and how to optimize these processes in the best way possible. This is done by going through all the various concepts and principles of training and giving you the knowledge that you can apply directly to your training so that you can self-coach, self-manage and self-monitor your progress as you strive towards your goals.
Hopefully, understanding more about the how and the why of running training, you will train better, smarter and have more fun doing it!
Here's the index of the book itself, showing you exactly what to expect in terms of contents!
CHAPTER 1: How We Run – A Brief Introduction to Basic Exercise Physiology
The Incredible Body
The Musculoskeletal System
The Cardiovascular System
Aerobic VS Anaerobic: A Simple Explanation
Muscle Fiber Types
The Big Three Physiological Determinants of Running Performance
VO2Max & Aerobic Capacity: The Ceiling
Lactic Acid & The Lactate Threshold: How Sustainable is Your Pace?
Running Economy: The Cost of Running
Genetics and Sex Differences
Adaptations to Endurance Training
CHAPTER 2: Shoes, Clothing and Essential Running Gear – Getting You Ready to Run
Shoes & Barefoot Running
Your First Pair of Running Shoes
How Often Should You Change Your Running Shoes?
Running Clothes & Dressing For The Weather
The Running Watch
CHAPTER 3: Training Fundamentals, Basic concepts & Running Lore
What is Training?
Train, Don’t Strain
Consistency and Continuity
When Not To Run
Variation is Key
Elevation Profile & Hills
Running in Traffic
The Law of Specificity
Increasing Load - Don’t Change Everything at The Same Time
Building VS Maintenance – Not The Same
The Importance of Good Mechanics
Keeping The Easy Days Easy & The Hard Days Hard
The Benefits of Easy Running
Good Days and Bad Days
Strengths & Weaknesses
Performance Nutrition and Hydration
Recovery and Supercompensation
Focus on The Big Things
Post Run Nutrition
CHAPTER 4: Training Methodology & Planning – Run Training 101
The Training Plan
The Training Log
Planning a Training Week
Hard Weeks and Easy Weeks
Training With Others
Training Philosophy & Methodology
Six Zone Model For Intensity Distribution in Endurance Athletes
Keeping Track of Intensity During Training
Training For Different Distances
Real World Example Workouts
Workout Protocols, Warm-up and Cool-down
Walking on a Run and Walk/Run Programs
How To Increase Training Volume
Dealing With Muscle Soreness
Racing and Tapering
Testing and Time trials
Pacing & Racing
Things to Remember During a Race
Taking Time Off, Rebuilding and The Value of Seasonal Breaks
How To Set Great Goals
CHAPTER 5: Staying Healthy – Complete Fitness
Health is Fundamental
The Pillars of Health
Bodyweight, Body Composition and Body Image
Post Exercise Nutrition and Recovery Protocol
Optimal Load Management and Overtraining
No Pain No Gain
Training in Hot Temperatures
Supplementary Training & Strength Training
Cross Training for Runners
Running Form, Biomechanics and Cadence
Footstrike: Are you a forefootstriker or a heel striker?
Your Team of Professionals
Focus On The Big Things
Appendix A – Total Beginner Walk & Run Plan (3-4 times per week, 8 weeks total)
Appendix B – Beginner Base Building Plan (3 times per week, 8 weeks total)
Appendix C – Basic Strength & Stability Routine for Runners
Appendix D – Further Reading, Resources, Inspiration and My Favorites