The Ultimate Guide to Trail Running

O ile biegacze asfaltowi mogą sobie postawić cały regał książek związanych z ich hobby, tak publikacje poświęcone biegom terenowym należą do rzadkości. Niby to ta sama dyscyplina, bo tu także przebiera się na przemian prawą i lewą nogą, jednak filozofia treningu i ścigania w wielu punktach wygląda inaczej.

Poradnik sporo miejsca poświęca technice biegu. Wzniesieniom, zbiegom, poruszaniu się w terenie pełnym korzeni, gałęzi i głazów. Treningom na dużych wysokościach, w górach i w gęstym lesie, w błocie i w śniegu. Porusza problemy związane ze sprzętem takim jak kije trekkingowe czy stuptuty.

Porady są wielokrotnie przeplatane wypowiedziami czołowych zawodników (np. Kami Semick - zwyciężczyni wielu ultramaratonów górskich).

Nota od wydawcy

Trail running combines all the health and fitness benefits of walking and road running with the outdoor
adventure of sports such as hiking and mountain biking—not to mention the spiritual renewal from a day
spent communing with nature. No wonder it has become one of the world’s most popular fitness
activities.

Whether you’re a complete beginner or have been hitting the trails for years, The Ultimate Guide to
Trail Running provides all the essential information, including finding trails and getting started;
managing ascents and descents with ease; maneuvering off-road obstacles; strength, stretching, and
cross-training exercises; selecting proper shoes, clothing, and accessories; safety on the trail; and racing
and other trail events.

About the Authors
Adam W. Chase is an accomplished ultrarunner, snowshoe racer, and adventure athlete, and president
of the American Trail Running Association. He is the trail editor of Running Times, Marathon & Beyond,
Competitor, and Runner’s World. He lives in Boulder, Colorado. Nancy Hobbs has been running trails
and directing running events since the mid-1980s, and her articles and photographs have been published
in Trail Runner and Runner’s World. The founder and executive director of the American Trail Running
Association, she lives in Colorado Springs, Colorado.

Spis treści

Foreword Andrew R. Hersam vi

Preface Ian Torrence ix

Introduction xi

Chapter 1 Trail Running; Past, Present, and Future 1

Chapter 2 Getting Started 13

Chapter 3 Trail Running Technique 29

Chapter 4 Trail Training at Every Distance 61

Chapter 5 Strength Training for the Trail 91

Chapter 6 Stretching for the Trail 99

Chapter 7 Equipment 111

Chapter 8 Nutrition On and Off the Trail 138

Chapter 9 Injuries and Injury Prevention 157

Chapter 10 Hazards of the Trail 171

Chapter 11 Running Partners 189

Chapter 12 Caring for the Trail 199

Chapter 13 Racing and Directing a Race 205

Appendix Competing at the International Level 235

Bibliography 237

Index 239

About the Authors 254