Freedom’s Run – The Art and Science of Preparing for an Endurance Event

Mark Cucuzzella MD,FAAFP

Appendix

Putting this all together at the 2008 JFK 50 mile run

Best Reads on Concepts of Exercise Physiology and Training for Non Scientist

1. ChiRunning and ChiWalking by Danny Dreyer
   • Best written advice on helping running form
2. Healthy Intelligent Training by Keith Livingston
   • Lydiard Method outlined in easy insightful reading
3. The Maffetone Method: The Holistic, Low-Stress, No-Pain Way to Exceptional Fitness by Philip Maffetone.
   • A must read to understand basic aerobic vs. anaerobic and ADS (aerobic deficiency syndrome). Maffetone trained Mark Allen, Mike Pigg, and Stu Mittlenman….all ultra legends. Principle are great for entry level and high level runners.
4. On Getting Fit and Feeling Great (actually 3 books in one How to Feel Great 24 Hours a Day, Running and Being, and This Running Life) by Dr George Sheehan.
   • Dr. Sheehan is the original doc/runner/philosopher/exercise authority.
5. Precision Heart Rate Training by Edmund Burke
   • Good technical guide for applying HR monitor
6. Long Distance: Testing the Limits of Body and Spirit in a Year of Living Strenuously by Bill Mckibbon
   • Great read on exercise physiology principles
7. Ultimate Ride by Chris Carmichael
   • Learn how Lance built his engine back. Principles apply to runners also.
8. Slow Burn: Burn Fat Faster By Exercising Slower by Stu Mittleman
   • Learn from a guy who sued to be the world’s best at 100 miles and 6 day (no kidding) races
9. Total Heart Rate Training: Customize and Maximize Your Workout Using a Heart Rate Monitor by Joe Friel
   • Another great heart rate book along with Burke’s
10. Why We Run: A Natural History by Bernd Heinrich
    • Realy interesting for the anthropologist in us all. Why do birds fly for miles on little food….hmmmm aerobic (red meat)…fat burning. Highly efficient and tasty.
11. Younger Next Year: Live Strong, Fit, and Sexy Until You're 80 and Beyond by Crowley and Lodge
    • Read this for putting all the principles of healthy living and living longer in non rocket science dialogue
12. The Lore of Running by Tim Noakes
    • If you want to tackle this one it is invaluable but think. Takes mega science but explains it.

Training schedules – Apply these guideline schedules with good form and knowledge of pace.

JeffGalloway.com

• Jeff Galloway has a variety of programs for beginners to advanced marathoners.
• Great programs for people who want to run 3-4 times/week and incorporate cross-training into their running program
• 5K training program which starts with running 10-15 minutes at a time
• Half-marathon programs and marathon program incorporate walk breaks
• Galloway was one of the pioneers in using walk-breaks to help average runners improve running endurance
• Marathon programs include beginner programs and time-goal programs for advanced marathoners
• Advanced marathon programs have you building to long runs which exceed the marathon distance (including walk breaks), a somewhat controversial training practice

HalHigdon.com

• Hal Higdon also has programs ranging from beginner to advanced marathon- website has something for everyone
• Beginner 5K programs start at a slightly higher level than Jeff Galloway's, but can be adjusted down and lengthened if necessary
• Variety of programs at each distance; for example there is a "beginner" half-marathon program which reaches 10 miles as the maximum distance, as well as an "advanced" half-marathon program which reaches 15 miles as the maximum distance
• Advanced distance programs generally incorporate 5-6 running days and high mileage
• Includes marathon programs for seniors, as well as "Boston Bound" program designed to train for the Boston Marathon
• None of his marathon programs include long runs that exceed 20 miles

RunnersWorld.com

• Runner's World Magazine website is another good source of training programs. This site links to various articles which describe different training programs, ranging from 5K to advanced marathon.
• Good stuff on gear, nutrition, injury prevention, motivation. Written with the novice in mind.