⇒ PDF Gratis Quick Strength for Runners 8 Weeks to a Better Runner Body eBook Horowitz Jeff

Quick Strength for Runners 8 Weeks to a Better Runner Body eBook Horowitz Jeff

Download As PDF : Quick Strength for Runners 8 Weeks to a Better Runner Body eBook Horowitz Jeff

Quick Strength for Runners offers a smart, fast-paced strength training program for runners who want to run faster and with fewer injuries. In under an hour a week, runners will strengthen their core and key running muscles to build a better runner's body.

Strength training is crucial to better running and injury prevention. But it's difficult to know which exercises work best for runners or to get motivated to hit the gym.

In Quick Strength for Runners, running coach and personal trainer Jeff Horowitz simplifies strength training into just two 20-minute workouts per week, with no gym or pricey equipment required. Designed specifically for runners, the Quick Strength program pinpoints the exercises that really work. Inside you'll find

• A guide to how strength training leads to better running form and fitness
• 40 targeted exercises, with step-by-step photos and clear instructions
• Progressive workouts and advanced form options to increase strength as fitness improves
• A focused and efficient 8-week strength training program
• Tips on designing your own long-term workout program for a lifetime of fitness

Quick Strength for Runners makes it easy for runners to build a better runner's body. This highly effective, easy-to-implement program will make you a stronger, faster runner in under an hour a week so you can stay on the road or trail.

Quick Strength for Runners 8 Weeks to a Better Runner Body eBook Horowitz Jeff

I am an experienced runner, physiologist and occasionally coach runners in my spare time. I've taught a core strength and conditioning class in the past and have written many core conditioning programs, often times for specific issues. Since I currently didn't have any real specific issues/injuries that needed to be addressed, I picked up this book to try out the program over my last training cycle as I wanted to see if this was effective enough for me to recommend as a general core program for runners I work with. It was a little scary as what I had been using in the past was working, but from looking through the exercises it seemed like it covered all the bases and quite frankly I was tired of my own programs. It was nice to completely follow someone else's program. These are the things I liked most about the book: 1) the progression is excellent, not only on the individual exercises but as you progress through the 8 weeks. There are 3 levels of every exercise so depending on where you are you can pick the appropriate level of difficulty for each exercise. Some exercises I was not able to do the most advanced move, but others I could, so it all depends on your own personal biomechanical strengths and weaknesses. 2) What is advertised is correct: it really does only take 2x per week, 30 minutes and minimal equipment to develop adequate core strength and maintain it over a training cycle. 3) The illustrations are nice. 4) The program is relatively easy to follow for someone with a little prior knowledge regarding strength training. 5) The program is really geared toward moves specific to running and preventing running injuries etc. I especially like his combo moves - I often use this approach with my programs - targeting more than one muscle group and combining into a single exercise/move. What I think could be improved or are downsides to the program: 1) if you are a completely new beginner to core conditioning although the progression is appropriate you may not be able to get the absolutely most correct technique just from the illustrations. It would be nice to have a link to short video clips of some of the more novel exercises like the "discus throw" etc. 2) If you have specific issues that need to be addressed, they might not get the focus they need as this is a general program. 3) If you already have good core strength and conditioning and want to take it to another level this *might not* be advanced enough for you. However, this book does a GREAT job of capturing the bulk of most runners out there, those who know they should do some adjunctive core and strength work but really just want someone else to tell them exactly what to do!

Product details File Size 44000 KB Print Length 224 pages Publisher VeloPress (March 12, 2014) Publication Date November 15, 2013 Sold by  Digital Services LLC Language English ASIN B00KFNB042

Tags : Buy Quick Strength for Runners: 8 Weeks to a Better Runner's Body: Read 59 Kindle Store Reviews - Amazon.com,ebook,Horowitz Jeff,Quick Strength for Runners: 8 Weeks to a Better Runner's Body,VeloPress
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Quick Strength for Runners 8 Weeks to a Better Runner Body eBook Horowitz Jeff Reviews

I belong to an online running group, and we are working our way through the workouts in this book. Being quite prone to injuries, I thought it would be worth a try. So far, very enjoyable, and I can feel the difference in my running. Aside from the purchase of the book, there are very few other items that you need to purchase (I did decide to invest in a stability ball, but have made my own weights with liquid filled containers- they work brilliantly). Also, the time commitment is minimal, which is great if you have a busy schedule. I'd suggest purchasing the paper, "old school" type of book over the version- I have both, and find the paper book easier to use as I work out.
If, like me, you are totally inept when it comes to strength training, this book is a great place to start. The exercises are initially very simple, but progressively become more difficult (and also more complex) as you work through the program. The workouts are laid out in a format that is easy to follow, e.g., "Week 1, Workout #1", "Week 5, Workout #3." The workouts are geared toward runners, and the muscles we need to focus on for running-specific purposes, but I think they're good for general fitness too. I bought the e-reader version so that it will be easier to look at the workouts while I'm at the gym. The workouts require very little equipment, and could be done almost anywhere - at home, at the gym, at the track, etc.
I will preface this review with a few points
1) I've read the entire book and every workout, BUT I have only performed a couple of the work-outs-- but I'm sticking with it.
2) I own ~12-16 running books, of which 4 or 5 are related to strength training
3) I'm a early-30's rec runner (~20 minute 5k, 45 minute 10k, run a few 1/2 marathon distances, and slowly moving up to the marathon-- I'm injury-prone). I've been to months of physical therapy previously, so I can at least assess how these home workouts compare to my PT workouts ($20 book is a lot cheaper than my PT trips). I run 20-30 miles per week, but with injury I spent over a year running 10-15 miles per week.
4) I'm not the best reviewer you'll ever read, so maybe get a tasty beverage and read quickly.

Synopsis of the book Quick Strength for Runners presents an 8 week work-out plan with 2 workouts per week. Each workout is unique (individual exercises may re-appear from earlier workouts, but the exercise order, volume, etc. will be different). Additionally, each session of the week has different focuses, e.g, week 1 has a core & legs session and a core & upper body session. As you progress through the 8 weeks, each week gets a harder.

Intensity 30 minute- 60 minute workouts. For runners/endurance athletes with a solid background of strength training, I think this book is too easy. For those of us in decent shape and wanting to break into/restart strength training, it's close to ideal, but you may want to add a few extra exercises or reps here and there. For those with aspirations of becoming runners (there are no "joggers"-- we're all runners ) ), it's definitely still doable, but be patient with yourself! and stick with it!

What the book has
1) Color pictures and text cataloging every single exercise found in the 8 week plan-- ok, so this is pretty cool.
2) Every exercise has an alternative (some have 2) "advanced" version to make the exercise harder.
3) The quintessential introductory chapters on biomechanics of running, virtues of strength training, etc etc etc.
4) The 8 week workout plan. It should be noted that MOST exercises require little more than body weight, but some will use dumbbells (or kettlebells), a BOSU ball (for some advanced versions), or other basic gym items-- no barbells, machines, or heavy weight items. Each week has two sessions with explicit exercises and sets/reps for each. Also, pretty cool.

What I think the book is great for
For those who want to build strength and stability in their body to support running, and want to focus primarily on bodyweight (or dumbbell/medicine ball) exercises. These exercises fall squarely in the traditional physical therapy-style exercises, which target relatively concentrated sets of muscles, i.e., this is not a bible of "functional exercises" that seemingly workout every muscle at once. Also, a great plan for those of us who aren't the most talented at creating realistic gym plans for ourselves.

What the book does NOT offer
1) "Function exercises", which are all the rage right now (but that does not mean they're better or worse). See, for example, "IronFit Strength Training and Nutrition for Endurance Athletes Time Efficient Training Secrets for Breakthrough Fitness" by Fink and Fink as a great resource with workouts tailored to runners, triathletes, cross-country skiers, etc.
2) Power lifting workouts (barbell bench press, squats, etc). Although I don't own the book, Jeff Horowitz's other book "Smart Marathon Training Run Your Best Without Running Yourself Ragged" appears to contain quite a bit of these heavy weight exercises. Also, see Taipale, et al., "Strength Training in Endurance Athletes", 31, Int J Sports Med (2010) for a great research study on strength vs plyometric vs circuit training in recreational runners.
3) Circuit training. This book is a linear workout, which I prefer as circuits always seem to take me waaaay too long to complete.
4) Band workouts-- those that use the silicon tubing or bands. I think a lot of these exercises would be greatly benefited by making them harder with physio-tubing.
5) Explicit workouts for after the 8 weeks. Also, all the exercises cataloged are in the workouts so there aren't extras.

Final thoughts I like this book! I love the fact that there are explicit workouts that progressively get harder. I love the reasonability of the individual workouts (length of time). I love the color pictures and descriptions of the exercises. I like the fact that the individual exercises are targeting groups of muscles-- I'm not a "functional exercise" fan myself. There are a few exercises that I wish were incorporated in here-- especially band workouts (e.g., "clamshells" and "monster walks"), but overall it's pretty darn great. I plan on using this book for at least 8 weeks (if not going through it twice) to prepare for my transition back to heavy weight lifting.
I am an experienced runner, physiologist and occasionally coach runners in my spare time. I've taught a core strength and conditioning class in the past and have written many core conditioning programs, often times for specific issues. Since I currently didn't have any real specific issues/injuries that needed to be addressed, I picked up this book to try out the program over my last training cycle as I wanted to see if this was effective enough for me to recommend as a general core program for runners I work with. It was a little scary as what I had been using in the past was working, but from looking through the exercises it seemed like it covered all the bases and quite frankly I was tired of my own programs. It was nice to completely follow someone else's program. These are the things I liked most about the book 1) the progression is excellent, not only on the individual exercises but as you progress through the 8 weeks. There are 3 levels of every exercise so depending on where you are you can pick the appropriate level of difficulty for each exercise. Some exercises I was not able to do the most advanced move, but others I could, so it all depends on your own personal biomechanical strengths and weaknesses. 2) What is advertised is correct it really does only take 2x per week, 30 minutes and minimal equipment to develop adequate core strength and maintain it over a training cycle. 3) The illustrations are nice. 4) The program is relatively easy to follow for someone with a little prior knowledge regarding strength training. 5) The program is really geared toward moves specific to running and preventing running injuries etc. I especially like his combo moves - I often use this approach with my programs - targeting more than one muscle group and combining into a single exercise/move. What I think could be improved or are downsides to the program 1) if you are a completely new beginner to core conditioning although the progression is appropriate you may not be able to get the absolutely most correct technique just from the illustrations. It would be nice to have a link to short video clips of some of the more novel exercises like the "discus throw" etc. 2) If you have specific issues that need to be addressed, they might not get the focus they need as this is a general program. 3) If you already have good core strength and conditioning and want to take it to another level this *might not* be advanced enough for you. However, this book does a GREAT job of capturing the bulk of most runners out there, those who know they should do some adjunctive core and strength work but really just want someone else to tell them exactly what to do!