The planted runner Running your best with plant-based nutrition
Book - 2023
"With The Planted Runner, runners learn to optimize their training with plant-based nutrition, harness the power of their minds, and perform at their best while discovering the joy of running at any age"--Back cover.
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- Subjects
- Genres
- cookbooks
Cookbooks
Self-help publications - Published
-
U.K. :
Meyer & Meyer Sport
2023.
- Language
- English
- Main Author
- Physical Description
- 243 pages : color illustrations ; 24 cm
- Bibliography
- Includes bibliographical references.
- ISBN
- 9781782552468
- Introduction
- Chapter 1. Improve Endurance, Heart Health, and Recovery With Plants
- Benefits of a Plant-Based Diet
- Downsides of a Plant-Based Diet
- A Day of Eating for a Plant-Based Runner
- Six Steps to Become a Whole Foods Plant-Based Runner
- The Secret to Better Meals: The Plant-Based Plate
- Whole Foods That Fuel Runners Best
- The Role of Starches in a Runner's Diet
- Protein Is Not a Food, But You Still Have to Think About it
- The Planted Runner Pantry
- Chapter 2. Starting a Running Habit
- The Run/Walk Method Is Great for Beginners (and Everyone Else)
- The Importance of Warm-Ups and Cool-Downs
- Run Slower to Get Faster
- How to Gauge Your Effort
- Chapter 3. Fueling Your Runs
- The Best Foods to Eat Before a Run
- Glycogen Metabolism
- The 411 on 4:1 Ratios for Recovery
- How to Actually Lose Weight by Running
- Why You Might Gain Weight While Marathon Training
- Good Training Is Far More Important Than Weight Loss
- Chapter 4. Hydration in All Seasons
- Drink to Thirst (Mostly)
- Hydration Is Highly Individual
- The Best Hydration Plan for Hot Running and Racing
- Drink to Thirst (Sort Of)
- Chapter 5. Build on Your Skills
- How to Run Faster
- Adding in a Sprinkle of Speed
- Strides
- Interval Training
- How to Nail Your Running Paces Just by Feel
- Steady State
- Tempo or Lactate Threshold
- Speed Workouts or VO2max
- How to Rest Between Intervals
- Hills Are Strength and Speed in Disguise
- How Downhill Running Builds Better Legs
- Two Most Common Causes of Injuries for Runners
- Train Your Tummy: Tips for a Happy Running Belly
- Chapter 6. Strength, Balance, and Mobility Training for Runners
- Strength Training for Runners
- Mobility and Flexibility
- Simple Balance Training Can Protect You From Running Injuries
- Running Drills
- Chapter 7. Recovery
- The Science of Soreness: You Don't Need to Be Sore to Be Strong
- Refuel and Rehydrate
- Mobility, Stretching, Massage
- Sleep Your Way to Better Running
- Recovery Changes as You Age
- Chapter 8. Mindset
- Running Is a Practice, Not a Test
- Mastering Your Mind When You Want to Quit
- Mantras
- Chapter 9. Ready to Race
- Race Day Rules: Tips for Racing Your Best
- Race Your First or Best 5k
- The Half Marathon
- Training for a Marathon
- Marathon-Specific Runs and Workouts
- Fast Finish Long Runs
- Long Runs With Surges
- Tempo and Threshold Runs
- Tempo Intervals
- The Basic Tempo
- Cutdown Runs
- Alternating Tempos
- 5k and Faster Speedwork for Marathoners
- Tapering Down
- How Can I Tell If I'm Ready for My Marathon Goal Pace?
- How to Fuel for the Marathon
- The Best Strategy to Race Faster: Negative Split
- Should You Use Pace Groups?
- How to Ruin Your Running Progress With Too Much Racing
- Trail Running Tips for Beginners
- Chapter 10. Planted Runner Recipes
- Electrolyte Replacement Hydration
- DIY NUUN Electrolyte Replacement
- Race Fuel
- DIY Generation UCAN
- Sugar-Free Chocolate Milk Race Fuel
- Endurance Gels
- Brownie Batter Endurance Gel
- Apple Pie Endurance Gel
- Margarita Endurance Gel
- Post-Run Snacks
- Gingerbread Truffles
- Walnut Artichoke Pesto Salad
- Hot Blackstrap Molasses Cocoa
- References