A R T ARTHUR LYDIARD I GARTH GILMOUR Since the outstanding success of his New Zealand athletes H U Snell, Halberg and Magee at the 1960 Rome Olympics, R Arthur Lydiard’s name has been synonymous with the best L training methods used by the world’s top middle- and long- Y D distance runners. His schedules precipitated an athletic I A revolution, stressing as they did physiological conditioning as R D a prerequisite to sporting effort, and long-duration even-pace I running at a strong speed as the means of achieving this. While G instructing runners and coaches in Finland, Mexico, Venezuela, A R Denmark, Japan, the United States and New Zealand for more T H than 50 years, Arthur Lydiard always continued to experiment G and refine his methods—methods that are still as relevant today I L as they were over half a century ago. M O U Running With Lydiard contains expanded information on R exercise physiology, diet, injury prevention and cure, discussion of Lydiard’s methods and revised training schedules. T H E A U T H O R S R U N N I N G New Zealander Arthur Lydiard was the most successful R trainer of middle- and long-distance running in the world. U He coached runners from different countries, including Peter N Snell and Lasse Viren. In the 50s and 60s Arthur Lydiard not only revolutionized middle- and long-distance training N W I T H but parallel to this development he was the founder of the I jogging movement. N G L Y D I A R D Garth Gilmour is a journalist and Lydiard’s co-author since 1960. He has written biographies of famous athletes Murray W I T Halberg, Peter Snell, Sandra Barwick, world famous as an ultra- H distance runner, and paraplegic sportswoman Eve Rimmer. L Y $ 14.95 US D ISBN 978-1-78255-118-8 I A R GREATEST RUNNING COACH OF ALL TIME D FOREWORD BY TERRY CRAWFORD All books available as e-books. M& DIRECTOR OF COACHING, USATF www.m-m-sports.com M 17_07_11_Umschlag_Running with Lydiard_RZ.indd Alle Seiten 18.07.17 09:00 Running With Lydiard 17_07_11_Running Lydiard_RZ.indd 1 11.07.17 15:34 ARTHUR LYDIARD I GARTH GILMOUR R U N N I N G W I T H L Y D I A R D GREATEST RUNNING COACH OF ALL TIME This book was carefully researched. However, all information is supplied without liability. Neither the authors nor the publisher will be liable for possible disadvantages or damages resulting from this book. 17_07_11_Running Lydiard_RZ.indd 2 11.07.17 15:34 ARTHUR LYDIARD I GARTH GILMOUR R U N N I N G W I T H L Y D I A R D GREATEST RUNNING COACH OF ALL TIME Meyer & Meyer Sport 17_07_11_Running Lydiard_RZ.indd 3 11.07.17 15:34 British Library Cataloguing in Publication Data A catalogue record for this book is available from the British Library Running with Lydiard 2nd revised edition 2017 Maidenhead: Meyer & Meyer Sport (UK) Ltd., 2017 All rights reserved, especially the right to copy and distribute, including the translation rights. No part of this work may be reproduced—including by photocopy, microfilm or any other means— processed, stored electroni- cally, copied or distributed in any form whatsoever without the written permission of the publisher. © 2017 by Meyer & Meyer Sport (UK) Ltd. Aachen, Auckland, Beirut, Budapest, Cairo, Cape Town, Dubai, Hägendorf, Indianapolis, Maidenhead, Singapore, Sydney, Tehran, Vienna Member of the World Sport Publishers’ Association (WSPA) www.w-s-p-a.org ISBN: 978-1-78255-784-5 E-Mail: [email protected] www.m-m-sports.com 17_07_11_Running Lydiard_RZ.indd 4 11.07.17 15:34 Contents Contents FOREWORD....................................................................................6 INTRODUCTION............................................................................9 THE PHYSIOLOGY OF EXERCISE .........................................13 MARATHON CONDITIONING TRAINING ............................29 SPEED AND THE ANAEROBIC CAPACITY OF EXERCISE ...............................................................................43 TRACK TRAINING ......................................................................58 CROSS-COUNTRY TRAINING AND RACING .......................69 WARMING UP, COOLING DOWN ............................................74 CLOTHING AND SHOES FOR TRAINING AND RACING ....79 TACTICS ........................................................................................85 BODY TEMPERATURE, ELECTROLYTES, AND RUNNING .............................................................................98 FOODS, FADS AND FANCIES ..................................................105 INJURY PREVENTION AND CURE .......................................117 THE SCHEDULES ......................................................................121 SPRINTS .......................................................................................122 CROSS-COUNTRY .....................................................................184 MARATHON ................................................................................212 RUNNING FOR BOYS AND GIRLS ........................................223 WOMEN IN TRAINING ............................................................226 CREDITS ......................................................................................235 LYDIARD FOUNDATION .........................................................237 5 17_07_11_Running Lydiard_RZ.indd 5 11.07.17 15:34 RUNNING WITH LYDIARD Foreword When I began my coaching career more than four decades ago, I had just retired from competitive running and was an eager young coach who wanted to provide my athletes with the best opportunity to reach the same goals I had aspired to as an athlete. At this time, there were no formal coaching education programs nor a plethora of digital information available to increase one’s knowledge; there was only the written word of highly respected coaches whose work centered around the success of the athletes they coached. Arthur Lydiard was first made famous by the huge success of legendary runners like Peter Snell and Murray Halberg, 1960 Olympic medalists from New Zealand. Like the rest of the athletic world, I was eager to learn the methods and training philosophy of their mentor and coach. So I began researching and collecting publications about Arthur Lydiard’s coaching philosophy. As lifelong learners, coaches must continue to add to their library of knowledge to have a sound coaching philosophy. Arthur Lydiard’s books have provided the applied science knowledge to coaching that allows every coach—regardless of academic background—to understand “why I do the things I do as a coach.” The uniqueness of the human body makes it necessary for every coach to understand the physiology of human performance. Arthur Lydiard not only applies that evidenced-based knowledge to his training programs, but he also relates it in terms that can be understood by the average runner or aspiring coach or even the veteran coach who is looking for an affirmation of his training regimen. How fortunate for 21st century coaches to have a new edition of Lydiard’s wisdom and practical knowledge to add to their library! The work of legends is best validated by the test of time. This new edition of Running With Lydiard contains the Lydiard methodology and training regimens from which every coach or endurance runner 6 17_07_11_Running Lydiard_RZ.indd 6 11.07.17 15:34 FoReWoRD will be inspired to follow in this 21st century of wellness and running, be it for leisure and health or for breaking records. Whether into the coaching profession two or twenty years, this is a must-read for every coach! Terry Crawford Director of Coaching, USA Track & Field 7 17_07_11_Running Lydiard_RZ.indd 7 11.07.17 15:34 RUNNING WITH LYDIARD 8 17_07_11_Running Lydiard_RZ.indd 8 11.07.17 15:34 IntRoDuCtIon Introduction In 1961, in the foreword to Running to the Top, the first book Arthur Lydiard and I wrote together, I said he was one of the most outstanding athletic coaches of all time. Twenty-one years later, when we produced Running with Lydiard, an updated sequel, I wrote that it was now doubtful if there would ever be another coach who would even equal the impact Lydiard had made on physical conditioning as a prerequisite to sporting achievement in any field and as a way of life for millions of happy joggers and fun runners. Now, fifty-six years later, there is no room for doubt. Lydiard’s training and conditioning methods have not been bettered. They have not been equalled. They have become, in one form or another, the training basis of virtually every successful athlete – the variation being that the more complete the adoption of the Lydiard way, the higher the degree of success is likely to have been. Arthur Lydiard, who was unknown when his athletes astounded the world by winning three medals at the 1960 Olympic Games in Rome – Murray Halberg (5,000 metre gold), Peter Snell (800 metre gold) and Barry Magee (marathon bronze) – is an international athletic and physical fitness icon without peer. Lydiard had the magical combination of conditioning savvy, peaking expertise and psychological understanding and encouragement that enabled him to take any average athlete and, with that athlete’s faith and full co-operation, produce an outstanding sports achiever. 9 17_07_11_Running Lydiard_RZ.indd 9 11.07.17 15:34