By Dean Karnazes
Dean Karnazes has run 350 non-stop miles via 3 sleepless nights, ordered pizza in the course of lengthy runs, and encouraged enthusiasts internationally together with his adventures. So what does a man like this do whilst he desires to face the final word try of patience? He runs 50 marathons in 50 states-- in 50 consecutive days.
With little greater than a street map and a caravan choked with fellow runners and a committed team, Dean trigger on a travel 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 came upon along an Anchorage, Alaska path that forced him to dash for safety.
Now during this heart-pounding ebook, Dean finds how he pulled off this unfathomable feat with a choice that confounded all actual barriers. yet Dean is going past the tale of the persistence 50 marathons to percentage his worthwhile secrets and techniques and recommendation for athletes of all degrees. those are the guidelines that saved Dean going throughout the 1,310 miles he coated and 160,000 energy he burned whereas averaging sub-four-hour marathons and infrequently drowsing fewer than 4 hours every one evening. easy methods to:
· get better extra quickly
· Adapt to severe conditions
· hinder muscle cramps and overheating
· speed your self in case you "hit the wall"
· remain motivated
Packed with useful recommendation and together with education regimens, 50/50 will motivate you it doesn't matter what your health aim is, even if it's easily jogging round the block, working a 10K, or finishing one more 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!
WHAT YOU SHOULD FEEL: An intense stretch from the ankle to the buttocks of the straight leg. 47 Kneeling Psoas Stretch with Leg Rotation Real life isn’t a series of biceps curls and lunges. It’s complicated, multi-joint movements in various planes of motion. Therefore, both flexibility and strength training are more effective when they recruit your muscle fibers from different angles. STARTING POSITION: Assume a low lunge position. 1: Bring your back foot toward the opposite side of your body so that your calf forms a diagonal line.
40 VARIATION: To deepen the stretch, reach the opposite arm overhead and twist slightly toward the opposite leg. WHAT YOU SHOULD FEEL: A firm stretch in your quadriceps and psoas muscle. 41 Bent-Knee Stretch When you lie on your back and elevate one leg, bringing it perpendicular to the floor or bringing your knee toward your chest, the psoas of the opposite leg will elevate your upper thigh. Allow gravity to work against this effect and increase the length in the psoas. STARTING POSITION: Lie on your back with your legs extended and your arms resting along your sides.
Do not bounce. Repeat the move 8–10 times, deepening the stretch subtly with each repetition. WHAT YOU SHOULD FEEL: A gentle stretch through your inner thighs. 38 Static Stretches Static stretching involves holding a stretch for 20–30 seconds, or until the muscles release. Muscles should be warm before commencing static stretching. You can warm up with simple squats, lunges, or a brief walk or jog. The goal of static stretching is to lengthen muscles to their optimal measurement to allow them to function with ideal range of motion.