Run for Life pdf epub mobi txt 电子书 下载 2026

Over 35 and want to win your age group and run injury-free for the next 50 years? Run for Life lays out a plan for remarkably fit athletic aging that can increase strength and speed on less workout time and leave you in a position to, as author Roy M. Wallack says, "Run 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." Traveling the running world from Kenya to Tahiti and Boston to Badwater in search of the keys to super-fit running longevity, Wallack tests new running methods, products, and fitness regimens, and talks to the world's top coaches, athletes, and researchers as he develops a science-backed, time-efficient strategy summarized as * Run Soft * Run Less * Run Stronger * Run Flexible * Run Straighter * Run Faster. The result is a one-two punch that works by delaying and even reversing the two factors that cripple all runners: the natural muscle and VO2 Max deterioration that starts at age 35, and the specific joint deterioration caused by running. Featuring 10 extensive oral-history interviews with super-fit, all-time greats, such as Frank Shorter, Bill Rodgers, and Dr. Kenneth Cooper, Run for Life brims with ground-breaking innovations, including: Soft Running: A 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 build 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 cue rapid strength increases that essentially make you younger; High-tech Water Running: New pool tools that are making champion runners-and you-faster and safer on land; Barefoot Running: How going shoeless strengthens feet, cuts shock, and adds running longevity; Yoga on the Run: A just-for-runners flexibility/warmup program designed by famed multisport yogi 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 "standing like a kindergartener" makes runners faster and safer; Runaway Weight Loss: How slight changes in diet and workout timing can painlessly burn fat and decrease race times; Motivation Magic: How rivalries, exotic running travel, far-out goals, giving back, and groups like the New England 65+ Running Clubs keep the fires burning; Oral history interviews of 10 all-time greats: The fascinating life stories and fit-aging strategies of Olympic champion Shorter; marathon king Rodgers; octogenarian hero Helen Klein; heart-rate guru Sally Edwards; super-coach and third man to break the 4-minute mile, Laszlo Tabori; mile-to-marathon superstar Rod Dixon; first Boston female finisher Bobbi Gibb, Hall of Fame champion and author Tom Osler, and more.