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

by Unknown

• ISBN13: 9781553650874
• ISBN10: 1553650875
• Edition: 1st
• Format: Paperback
• Copyright: 2005-02-02
• Publisher: Greystone Books

Summary

At the core of this popular guide is "the program" - a 13-week walk/run plan designed to turn anyone into a runner, without injury. Originally developed by sports medicine physicians and refined through three years of clinics and responses from runners, it explains precisely how the beginner should train every day for the first 13 weeks. Every part of the process is covered, from equipment to staying motivated. New to this edition are sections on training to run faster and farther, interval and tempo training; maintaining fitness on vacation; training for a half and full marathon; and coming back from injuries. A new chapter focuses on running and the family, including running during pregnancy and after the baby arrives, jogging strollers, children who want to run, and running with the family dog. Also included is the latest on nutrition and running, including low-carb diets and other popular diet trends.

Author Biography

The Sport Medicine Council developed the walk/run program, and together with athlete and writer Ian MacNeill, has produced this indispensable guide. The Sport Medicine Council is a non-profit organization dedicated to developing, promoting, and administering a wide variety of educational programs related to fitness, health, and exercise.

Table of Contents

Foreword by Doug Clement, M.D.	vii
Introduction	1	(160)
1 Why Run?	5	(12)
2 Getting Ready to Run	17	(14)
3 On the Road	31	(12)
4 The Psychology of Running	43	(16)
5 The Family That Runs Together	59	(20)
6 Becoming a Better Runner	79	(18)
7 Fueling the Body	97	(28)
8 Common Injuries & Recovery	125	(26)
9 The 13-Week Program, Stretching & Strengthening Exercises	151	(10)
10 What's Next?	161	(20)
11 Is Running a Marathon for You?	181	(11)
Appendix A: Sample Training Log	192	(1)
Appendix B: The 13-Week Walk Program	193	(4)
Appendix C: The 13-Week Run Faster Program	197	(4)
Appendix D: The 13-Week Walk/Run Maintenance Program	201	(3)
Appendix E: The 8-Week Run Farther Program	204	(3)
For Further Reading	207	(4)
Index	211