Beginning Runner's Handbook : The Proven 13-Week Walk Run Program

by Macneill, Ian; Sport Medicine Counsel Staff; Clement, Doug

• ISBN13: 9781550546743
• ISBN10: 1550546740
• Format: Paperback
• Copyright: 1999-04-01
• Publisher: Sterling Pub

Summary

Become a runner -- in just weeks! If you're eager to join the millions of recreational joggers out there, or just improve your ability, these 13-week walk/run plans shows exactly how to go about it. Developed by sports medicine physicians, and refined through years of clinic testing, this absolutely basic program spells out precisely how the beginner should train every single day. Walkers get on the road to long-term health and fitness by improving their cardiovascular conditioning, while first-time runners start with a combination of walking and jogging until they reach their goal of continuous running for 50 minutes. Personal anecdotes address everything from motivation to injury. Soon you'll be out in the park or on the track, enjoying a run and prolonging your life!

Table of Contents

Foreword	vii
Doug Clement
Introduction	1	(4)
Why Run?	5	(12)
Getting Ready to Run	17	(14)
On the Road	31	(12)
The Psychology of Running	43	(16)
Becoming a Better Runner	59	(18)
Fueling the Body	77	(24)
Common Injuries	101	(20)
What's Next?	121	(12)
The Program, Stretching Exercises and Training Log	133	(20)
Appendix A: The Walking Program	153	(4)
Appendix B: The Intermediate Running Program	157	(4)
For Further Reading	161	(5)
Index	166