By Dean Karnazes
Realize the secrets and techniques for tremendous endurance-from one of many fittest males at the planet!
Dean Karnazes has run 350 non-stop miles via 3 sleepless nights, ordered pizza in the course of lengthy runs, and encouraged enthusiasts across the world together with his adventures. So what does a man like this do while he desires to face the final word try out of persistence? He runs 50 marathons in 50 states-in 50 consecutive days.
With little greater than a highway map and a caravan jam-packed with fellow runners and a committed team, Dean trigger on a journey that took him via a volcanic canyon in Maui in excessive humidity and 88-degree warmth; to an elevation achieve of virtually 4,000 ft on the Tecumseh path Marathon in Bloomington, Indiana; to a severed moose leg stumbled on along an Anchorage, Alaska, path that forced him to dash for safety.
Now during this heart-pounding booklet, Dean unearths how he pulled off this unfathomable feat with a choice that confounded all actual boundaries. yet Dean is going past the tale of the persistence 50 marathons to percentage his precious secrets and techniques and recommendation for athletes of all degrees. those are the guidelines that saved Dean going in the course of the 1,310 miles he coated and 160,000 energy he burned-while averaging sub-four-hour marathons and infrequently drowsing fewer than 4 hours every one evening. how one can:
· get well extra quickly
· Adapt to severe conditions
· hinder muscle cramps and overheating
· velocity your self for those who "hit the wall"
· remain motivated.
choked with useful recommendation and together with education regimens, 50/50 will encourage you it doesn't matter what your health target is, even if it's easily jogging round the block, working a 10K, or finishing another Ironman.
Read Online or Download 50/50: Secrets I Learned Running 50 Marathons in 50 Days -- and How You Too Can Achieve Super Endurance! PDF
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Additional info for 50/50: Secrets I Learned Running 50 Marathons in 50 Days -- and How You Too Can Achieve Super Endurance!
14. 15. 16. 17. 18. 19. 20. 21. Holt et al. (1996d). McGill (2000). Hedrick (2000), Fredrick and Szymanske (2001). Holt et al. (1970), Sady et al. (1982), Holt and Smith (1983), Prentice (1983), Cornelius and Jackson (1984), Greipp (1985), Wallin et al. (1985), Etnyre and Abraham (1986), Anderson and Burke (1991), McAtee (1993), Holt et al. (1996c), Pelham et al. (2002a). Kabat (1952), Kabat (1958). Holt and Smith (1983). Holt and Smith (1983), Pelham et al. (2002c). Holt (1974), McAtee (1993).
3S hip inward rotator stretch (position and middle isometric phase of exercise). S attempts to inwardly rotate his/her hip (tries to push his/her foot out and away from his/her body). P resists. FIGURE 2-28. 3S hip inward rotator stretch (position and end phase of exercise). After the 4-second build-up and a 6second submaximal isometric contraction, S relaxes for 2 seconds, then inwardly rotates his/her hip 3 seconds. P assists with light pressure. The hip inward rotators are in the new lengthened position.
S is lying on back (knees, back, and neck are supported). The shoulder is on the edge of plinth, the arm is free hanging. The arm is raised to shoulder level and horizontally abducted. The elbow is flexed to 90 [n a slow and smooth motion, S externally rotates (direction of arrow) shoulder as far as possible (pain free). S holds end position for 30+ seconds. S returns to initial position. S repeats the procedure three times. 0 • FIGURE 3-23. Dynamic stretch (start and finish position of exercise).