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The Beginning Runner's Handbook: The Proven 13-Week RunWalk Program
This easy-to-use, practical guide helps runners safely build strength and endurance, get motivated and set realistic goals, choose the proper footwear and clothing, eat right, and avoid injury. Completely updated, this fourth edition contains a wealth of new material. A revised RunWalk program gives runners a choice between running 10K or covering the distance by running and walking. A whole new chapter on preparing for charity runs reflects the popularity of getting fit while giving back to the community. There are expanded and enhanced sections with cross-training options such as trail running and bootcamp sessions; information on running through pregnancy; facts about barefoot running, minimalist shoes and shorter strides lengths, plus links to online sources of information and running communities. Combining advice from the experts, training tips and testimonials from runners of all ages, The Beginning Runner's Handbook is a step-by-step road map for achieving running success.
Kindle Edition
First published April 1, 1999
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January 6, 2018
در راستای اعتلای سومین بخش تحصیل، تهذیب، ورزش!
January 5, 2014
If you are a TRUE beginning runner then THIS is your book. If you want to run a 5k or 10k and you are a couch potato this is your book. Combine this (if you like) with one of the Couch to 5 K Apps on Android or Iphone and a good yoga/stretching program and you are all set. This is a gem that takes you through running slowly - both in pace and in understanding. It actually is quite expansive in the running/training plan part and so you feel more like this is a coaching book and less of a reference book. It has, I believe, the best introductory program for folks who really are not fit but who want to be. I think some of the other books take you too far too fast - risking injury and burn out and just plain cannot do this problem. Not this one. This also has some stories in it - which I often find distracting (just tell me already!) but this one has just enough not to make you have to dig for info. A clear table of contents as well.
Having run several 5K's and now training for a marathon/half marathon I can say this book helped me a ton. I did combine with the Get Running app on my Iphone which was great for the training part and I also used stretching and yoga from Yoga for Runners which was a real Godsend.
Out of all the book's I've read if you are a beginning, have not run before or have not run in many (MANY!) years this is the book I'd pick up. The other book that I really liked (and which is illustrated and in color if that's your thing) is Runner's World Complete Book of Beginning Running which is also excellent. The latter more so for some alternative treatments for injuries. Since I do tend to be obsessive I bought both - and enjoyed reading each one. They contain much the same info but I think the Beginning Runner's Handbook (this book) seems to be more to the point and more coaching oriented (vs. just information). I also have greatly enjoyed Running for Mortals: A Commonsense Plan for Changing Your Life With Running and it is a nice companion to this one because it has some great stories. Have fun!
Having run several 5K's and now training for a marathon/half marathon I can say this book helped me a ton. I did combine with the Get Running app on my Iphone which was great for the training part and I also used stretching and yoga from Yoga for Runners which was a real Godsend.
Out of all the book's I've read if you are a beginning, have not run before or have not run in many (MANY!) years this is the book I'd pick up. The other book that I really liked (and which is illustrated and in color if that's your thing) is Runner's World Complete Book of Beginning Running which is also excellent. The latter more so for some alternative treatments for injuries. Since I do tend to be obsessive I bought both - and enjoyed reading each one. They contain much the same info but I think the Beginning Runner's Handbook (this book) seems to be more to the point and more coaching oriented (vs. just information). I also have greatly enjoyed Running for Mortals: A Commonsense Plan for Changing Your Life With Running and it is a nice companion to this one because it has some great stories. Have fun!
November 26, 2019
این کتاب را به نظرم دو دسته از خوانندگان به دست می‌گیرند: آنهایی که درحال حاضر می‌دوند و نیاز به حرفه‌ای‌تر شدن دارند و یا افرادی که علاقه‌مند هستند و احتمالا ممکن است قبلا نیز تلاش‌هایی داشته‌اند و ادامه‌دار نبوده و حالا به دنبال انگیزه‌ای برای شروع مجدد می‌گردند.
این کتاب برای هردوی این دو گروه مفید است. هم به صورت کاملا علمی به روش‌های مختلف دویدن و رژیم غذایی و آسیبهای احتمالی این ورزش می‌پردازد و هم به جنبه‌های روانی دویدن و عادات مفید و مطالب انگیزشی می‌پردازد. حجم 300 صفحه‌ایه کتاب ممکن است خواننده را بترساند و آن را از جنبه‌ی مقدماتی بودن دور کند اما واقعیتش این است که این چنین نیست و تمامی مباحث کاملا به جا و مفید است و در عین حال کوتاه.
در انتهای کتاب برنامه‌ی 13 هفته‌ای دویدن و پیاده‌روی هم قرار دارد که شما را برای یک ساعت دویدن در انتهای این برنامه آماده می‌کند.
این کتاب برای هردوی این دو گروه مفید است. هم به صورت کاملا علمی به روش‌های مختلف دویدن و رژیم غذایی و آسیبهای احتمالی این ورزش می‌پردازد و هم به جنبه‌های روانی دویدن و عادات مفید و مطالب انگیزشی می‌پردازد. حجم 300 صفحه‌ایه کتاب ممکن است خواننده را بترساند و آن را از جنبه‌ی مقدماتی بودن دور کند اما واقعیتش این است که این چنین نیست و تمامی مباحث کاملا به جا و مفید است و در عین حال کوتاه.
در انتهای کتاب برنامه‌ی 13 هفته‌ای دویدن و پیاده‌روی هم قرار دارد که شما را برای یک ساعت دویدن در انتهای این برنامه آماده می‌کند.
December 4, 2019
هر چیزی که یک آاتور در مورد دویدن میخواهد بداند در این کتاب یافت می شود. از برنامه ۱۳ هفته ای برای رسیدن به یک میزان آمادگی جسمانی که کل کتاب در محور این برنامه می چرخد تا توضیحات پزشکی به زبان ساده در مورد آناتومی بدن و وضعیت صحیح دویدن، پیشگیری از صدمه و جراحت، درمان صدمات وارده به بدن در حین دو، برنامه های متنوع دو برای اهداف مختلف نیم مارانن ماراتن کامل ۵کیلومتر و ...، آموزش نرمش های مخصوص گرم کردن و سرد کردن و نقل داستان های انگیزشی از افراد معمولی که در سنین بالا با وجود عدم آمادگی ورزش رو شروع کردند و جواب گرفتند. کتاب خیلی جذابتر از انتظارم بود. ترجمه خیلی عالی و روان و سلیسی داشت.
April 12, 2012
This is a very valuable book for those totally new to running. If you're already running regularly, this is NOT the book for you. (It's called The *Beginning* Runner's Handbook for a reason.)
Even if you're a completely sedentary couch potato, the training plan outlined in this book will get you to the point of finishing a 10K race in 13 weeks' time. I personally always *hated* running with a white-hot passion. I was always the last kid in my middle school gym class to finish the yearly obligatory mile run (because I had to walk 90% of the distance), and I couldn't understand anyone who would choose to spend their leisure time jogging. But I came to a point in my 30s where I was looking for a challenge, and for some reason, a 10K race in a destination city seemed like a good idea. I had never run before, and I'd certainly never contemplated a race before. I followed the Learn To Run 10K training program in this book, and ran my first 10K (the Vancouver Sun Run) in 68 minutes. A terrible finish time for any "real" runner, but a huge accomplishment for me, as I was just happy to have been able to run the whole race without having to walk any of it -- particularly the giant, steep hill between kilometers 5 and 6. Later that same summer, my brother (an even bigger couch potato than me) also did this 13-week program, and together we completed another 10K, this time with a combination of running and walking.
This plan is a walk-run plan in which your workouts consist of walking segments and jogging segments. In the beginning, you're walking more than you're jogging, but gradually, the ratio of running to walking increases as your stamina slowly increases. If you stick to the script of prescribed workouts, you will be able to do a 10K race without killing yourself, either by jogging the entire distance or by doing a combination of jog/walk cycles (such as 12-minute jog segments separated by 1-minute walk segments, over the entire 10K distance). And you will most likely get through the program injury-free.
The book contains a lot of useful info that, to experienced runners, may seem obvious, but to beginners is not necessarily so obvious. For example, there are tips on the type of nutrition that running requires, the amount of hydration, how to motivate yourself to run when you just don't feel like going, how to begin running so that you don't injure yourself, what to think about when purchasing running shoes, how to run with dogs, how and whether to run while pregnant, how to get back on track if you do injure yourself or catch a nasty cold bug in the middle of your training program -- in short, anything that those who have never run might need to know.
I still find myself coming back to this book for information, even now that I've done the walk/run program several times. (I let my fitness lapse, then I get remotivated and start the whole training script over again for a new race.) Once you've done a 10K successfully, if you want to continue to challenge yourself, there is also a Run 10K Faster program in this book -- another 13-week program designed to help you improve your finish time.
Even if you're a completely sedentary couch potato, the training plan outlined in this book will get you to the point of finishing a 10K race in 13 weeks' time. I personally always *hated* running with a white-hot passion. I was always the last kid in my middle school gym class to finish the yearly obligatory mile run (because I had to walk 90% of the distance), and I couldn't understand anyone who would choose to spend their leisure time jogging. But I came to a point in my 30s where I was looking for a challenge, and for some reason, a 10K race in a destination city seemed like a good idea. I had never run before, and I'd certainly never contemplated a race before. I followed the Learn To Run 10K training program in this book, and ran my first 10K (the Vancouver Sun Run) in 68 minutes. A terrible finish time for any "real" runner, but a huge accomplishment for me, as I was just happy to have been able to run the whole race without having to walk any of it -- particularly the giant, steep hill between kilometers 5 and 6. Later that same summer, my brother (an even bigger couch potato than me) also did this 13-week program, and together we completed another 10K, this time with a combination of running and walking.
This plan is a walk-run plan in which your workouts consist of walking segments and jogging segments. In the beginning, you're walking more than you're jogging, but gradually, the ratio of running to walking increases as your stamina slowly increases. If you stick to the script of prescribed workouts, you will be able to do a 10K race without killing yourself, either by jogging the entire distance or by doing a combination of jog/walk cycles (such as 12-minute jog segments separated by 1-minute walk segments, over the entire 10K distance). And you will most likely get through the program injury-free.
The book contains a lot of useful info that, to experienced runners, may seem obvious, but to beginners is not necessarily so obvious. For example, there are tips on the type of nutrition that running requires, the amount of hydration, how to motivate yourself to run when you just don't feel like going, how to begin running so that you don't injure yourself, what to think about when purchasing running shoes, how to run with dogs, how and whether to run while pregnant, how to get back on track if you do injure yourself or catch a nasty cold bug in the middle of your training program -- in short, anything that those who have never run might need to know.
I still find myself coming back to this book for information, even now that I've done the walk/run program several times. (I let my fitness lapse, then I get remotivated and start the whole training script over again for a new race.) Once you've done a 10K successfully, if you want to continue to challenge yourself, there is also a Run 10K Faster program in this book -- another 13-week program designed to help you improve your finish time.
Read
January 3, 2021برای کسی که میخواهد دویدن را بصورت اصولی و صحیح شروع کند یا ادامه دهد کتاب خوبیست. تنها دو کتاب به زبان فارسی در این زمینه ترجمه شده و شناخته شده است که این کتاب یکی از آن دوست. درباره دویدن و دونده اطلاعات مفیدی را ارائه میدهد و در پایان برنامه ای سیزده هفته ای برای شروع دویدن در اختیار خواننده قرار میدهد. مترجمان هم چند صفحه ای به مطالب کتاب اضافه می کنند که آنها هم مطالب مفیدی هستند. ضمنا ترجمه بخوبی انجام شده و متن بسیار سلیس و ساده و قابل فهم است.
May 14, 2019
I have greatly enjoyed reading this book. The 13 week plan included is a great way to achieve the 10- k distance without pushing yourself to hard and getting injured, or just discouraged. Also, the information covered, from clothing to diet to running shoes, is super informative and practical. I would recommend this book to anyone wanting to get into (or back into) running.
July 26, 2016
I have never been a distance runner. I sprint. I am a fast walker. I watch distance runners and think ????? Yep,this book was written for folks like me. Nothing fancy, just the facts.
And it works.
True story.
And it works.
True story.
December 14, 2013
During the summer, I decided I wanted to start running on a regular basis again. I hadn't done it for a while, but it fit in with some of my goals. I started going to the gym and just running around the track, but I was terrified that I would injure my bad knee or roll my ankle again or hurt myself in some other way and make running impossible for me. So, being a librarian, I went looking for books on the subject. This was seriously the best one I found. Some were not for beginners. Some were just overwhelmingly detailed. This book not only breaks down the running into manageable chunks, but the information is also manageable. It talks about the right clothes, the right food, good stretching. It explains everything simply and non-threateningly, while making running seem doable for everyone. I loved it so much that I kept renewing it on my library card until I couldn't anymore, and then I got it for my birthday. Yay for useful books!
June 1, 2021
کتاب فوق‌العاده ای برای کسایی که دوست دارن دویدن رو تجربه کنن. در کنار مباحث علمی آموزش های بسیار مفیدی رو مطرح می کنه. واقعا کتاب رو به کسایی که می خوان دویدن رو به صورت مستمر آغاز کنن پیشنهاد میکنم.
November 10, 2019
Колкото и любимия ми силов треньор Марк Рипетоу да се напъва да обяснява как бягането е вредно и безсмислено, еволюционната антропология сочи, че хората са прекарали милиони години в преследване на разни там антилопи и други чифтокопитни из саваната в мързелив свински тръс в продължение на часове, докато нещастното добиче падне от жега и умора. И дори не се бъзикам за това.
Така излиза, че тичането е съвсем естествена част от човешката природа и тялото ни е оптимизирано за него. Затова и аз няма как да го пренебрегна в стремежа си към цялостно физическо развитие, колкото и много да го мразя.
Настоящата книга, която избрах след петминутно търсене в интернет, е предназначена за начинаещи бегачи, които до момента са покорявали главно дистанциите от дивана до хладилника и обратно, поради което голяма част от информацията е свързана с мотивация и основите на физическата дейност и хранене като цяло.
Информацията конкретно за бягането е малко, съветите относно техниката се събират на 1 страница, а 13 седмичната програма от заглавието е в приложение след основния текст.
Така излиза, че тичането е съвсем естествена част от човешката природа и тялото ни е оптимизирано за него. Затова и аз няма как да го пренебрегна в стремежа си към цялостно физическо развитие, колкото и много да го мразя.
Настоящата книга, която избрах след петминутно търсене в интернет, е предназначена за начинаещи бегачи, които до момента са покорявали главно дистанциите от дивана до хладилника и обратно, поради което голяма част от информацията е свързана с мотивация и основите на физическата дейност и хранене като цяло.
Информацията конкретно за бягането е малко, съветите относно техниката се събират на 1 страница, а 13 седмичната програма от заглавието е в приложение след основния текст.
March 8, 2020
This was a great book for those who want to add running to their lifestyle. Yes, it is a walk/run program, but the ratio of running to walking increases as you go through the 13 weeks. The reason for the gradual increase in difficulty is to strengthen ligaments and tendons so that you don't get injured, not because of cardiovascular reasons. This made sense to me, although with the amount of walking and hiking I do, I likely could increase my running at a faster pace.
October 5, 2019
I'm not a runner, but I would like to be able to run enough to have a base level of fitness. This book provides that, and it makes you realize you don't have to kill yourself to be fit. I appreciated how everything is broken out into sections, even though sometimes it was a little too simple even for a non-runner like myself. Overall, its a good guide for someone who has never ran before but would like to take it up. I'm going to put the 13 week plan into action and see where it gets me.
February 21, 2018
Lots of useful information.
September 23, 2025
Great for beginners as stated. Some newer points I learned from but overall great for someone starting out as title indicates.
August 6, 2016
LIFE CHANGING!!!
I cannot stress that enough. Before I read this book and followed the program within, I was a couch potato, I hated anything related to exercise, the most fitness I got was doing some yoga classes once in a while. After seemingly most of my friends took up running and loved it, I made the decision to give it a shot, and I'm so glad I picked this book up first.
The 13 week plan is 100% manageable. I think that is the most important thing about it. The only really challenging run I ever did on this plan was the very first. I could barely run a whole 30 seconds at that point. Now I can run for 2+ hours straight. When the program is manageable but challenging, you really feel a boost of confidence when you complete your session. It's incredibly motivating especially when you see next weeks run is going to be longer and harder. You think to yourself, well, if I managed this one, I must be able to do the next. And then you do, and then you improve, and then you feel amazing about it. Sometimes it was really hard getting out the door, I really had to kick myself, but I never missed a run. Treat yourself after your run to a nice hot bath with epsom salts, that's my motivator!
Last year when I started the plan I was depressed, almost technically overweight, and I hated exercise because it felt like a chore. Today, I've lost 20 lbs, I feel amazing, mentally and physically, running is FUN and I am so proud of myself and what I have accomplished. I recently ran a half marathon, made an incredible time and literally had a smile on my face the whole way. Running will do that to you.
If you've read this far, then I'd like to say one last thing: IF I CAN DO THIS, ANYONE CAN. Bad knees will improve, the weight will melt off. There are no excuses; this plan is easy enough for everyone. EVERYONE. I did it, you will too!
I cannot stress that enough. Before I read this book and followed the program within, I was a couch potato, I hated anything related to exercise, the most fitness I got was doing some yoga classes once in a while. After seemingly most of my friends took up running and loved it, I made the decision to give it a shot, and I'm so glad I picked this book up first.
The 13 week plan is 100% manageable. I think that is the most important thing about it. The only really challenging run I ever did on this plan was the very first. I could barely run a whole 30 seconds at that point. Now I can run for 2+ hours straight. When the program is manageable but challenging, you really feel a boost of confidence when you complete your session. It's incredibly motivating especially when you see next weeks run is going to be longer and harder. You think to yourself, well, if I managed this one, I must be able to do the next. And then you do, and then you improve, and then you feel amazing about it. Sometimes it was really hard getting out the door, I really had to kick myself, but I never missed a run. Treat yourself after your run to a nice hot bath with epsom salts, that's my motivator!
Last year when I started the plan I was depressed, almost technically overweight, and I hated exercise because it felt like a chore. Today, I've lost 20 lbs, I feel amazing, mentally and physically, running is FUN and I am so proud of myself and what I have accomplished. I recently ran a half marathon, made an incredible time and literally had a smile on my face the whole way. Running will do that to you.
If you've read this far, then I'd like to say one last thing: IF I CAN DO THIS, ANYONE CAN. Bad knees will improve, the weight will melt off. There are no excuses; this plan is easy enough for everyone. EVERYONE. I did it, you will too!
January 29, 2008
Does the thought of running a mile make you feel nauseous? Was the last time you even attempted it in the ninth grade for a fitness test? Would you think about trying to be a runner if someone made it easy for you?
If so, this book is for you. The first half of the book goes into the basics: running gear, the benefits of running, how to avoid injury, how to treat injuries, how to stretch, etc. The second part of the book gives you a very straight-forward beginning running program (there are also programs for walkers and for marathon runners).
I can't say enough great things about the running program in this book. You start out running one minute, walking one minute for 20 minutes. Three times a week. Not bad, right? Gradually over the 13 weeks you build up to the point where you can run without stopping for 30 minutes. And it really does work. I think it took me a bit longer than the 13 weeks to get through the program because I got sick a couple times. But when it was over I registered and ran in a 5k with one of my good friends who did the program with me. I ended up running the entire thing without stopping and managed a 10 minute/mile pace. Not bad for someone who wasn't exercising AT ALL before she started the program.
If I can do it, pretty much anyone can. I did have to push myself a bit, but I got through the program successfully and with no injuries. This program really works!
If so, this book is for you. The first half of the book goes into the basics: running gear, the benefits of running, how to avoid injury, how to treat injuries, how to stretch, etc. The second part of the book gives you a very straight-forward beginning running program (there are also programs for walkers and for marathon runners).
I can't say enough great things about the running program in this book. You start out running one minute, walking one minute for 20 minutes. Three times a week. Not bad, right? Gradually over the 13 weeks you build up to the point where you can run without stopping for 30 minutes. And it really does work. I think it took me a bit longer than the 13 weeks to get through the program because I got sick a couple times. But when it was over I registered and ran in a 5k with one of my good friends who did the program with me. I ended up running the entire thing without stopping and managed a 10 minute/mile pace. Not bad for someone who wasn't exercising AT ALL before she started the program.
If I can do it, pretty much anyone can. I did have to push myself a bit, but I got through the program successfully and with no injuries. This program really works!
October 26, 2008
This is a worthwhile read for those who're interested in gearing up to a regular running program. Particularly of interest to those who regularly overtrain and injure themselves will be the constant reminders to take it easy when starting out, and to let one's tendons and bones gradually acclimate to the shocks and stresses of running. The most common running injuries are discussed, and various topics from stretching to nutrition receive attention.
The only thing I disliked about the book was the fact that the actual running program is at the very end. It feels as though one has to slog through lectures on all things running-related before getting to the actual training system. I'd prefer the presentation of the program first, with the discussions following as elaboration and additional information.
The only thing I disliked about the book was the fact that the actual running program is at the very end. It feels as though one has to slog through lectures on all things running-related before getting to the actual training system. I'd prefer the presentation of the program first, with the discussions following as elaboration and additional information.
January 3, 2009
This book was perfect. It took me from walking to running using interval training. Now I have completed a 1/2 marathon, 3 10K's and a handful of 5K's. I run at least 3 times a week and still use the interval program. It was the perfect book and came with a lot of helpful hints on posture, etc.
December 16, 2015
Having just finished C25K training, A 9 week program to run 5K, which actually took me more like 13 weeks, I think this 13 week to run 10 K training might be hard. But this book has more than just running program, think I might want to refer to it later.
July 20, 2020
After reading this, I guess I'm not a beginner beginner runner. Still picked up some good tips.
May 6, 2017
I've never been a runner but have always wanted to be. I recently started a Couch to 5K program (I have the app on my phone). It's been tough but I made it to day 2/week 5 (yay me!). When I tried to do day 3/week 5 on Thursday (walk for 5 minutes, run for 20 minutes, then walk for 5 minutes), I found it really hard ... I thought it was a big jump to go from running for 8 minutes twice with a walking break (I found this to be an effort!) to 20 minutes straight so did 5 minute bursts instead (at least I did something). Plus I find running really boring (I need to listen to a book while I'm doing it to distract myself).
I got discouraged and was going to give up on the whole running idea. Instead I thought I'd read a couple books about running for beginners to find inspiration and guidance.
This book is for beginners wanting to ultimately do a 10km run. The chapters cover:
* Why run?
* Getting ready to run
* On the road
* The 13-Week RunWalk Program - there are three sessions a week and they take between 31 to 76 minutes each
* The psychology of running
* The family that runs together
* Becoming a better runner
* Fueling the body
* Common injuries and recovery
* Preparing for a 10K event
* What's next?
The appendices include stretching exercises, the 13-Week RunWalk Maintenance Program, the 13-Week Fun Faster Program, and resources and references. In each chapter, there are tips and advice along with "runner profiles".
Though the book was updated in 2012, it's still a bit dated as there is no mention of running apps or distance run apps, etc. Also the author assumed that all running would be outside ... I've been doing mine on a treadmill at the gym.
Reading this book made me realize that instead of giving up because I can't do my 5km program in the eight weeks, I can take my time and do what I can as I can. If I have to repeat week 4 (five minute runs with walking breaks for 30 minutes total) until I feel comfortable to move on, that's okay (I don't physically feel like I can move on yet). At least I'm moving and getting a good cardio workout. And I've come a long way from a couple months ago when I could barely run for 90 seconds!
Blog review post: http://www.teenaintoronto.com/2017/05...
I got discouraged and was going to give up on the whole running idea. Instead I thought I'd read a couple books about running for beginners to find inspiration and guidance.
This book is for beginners wanting to ultimately do a 10km run. The chapters cover:
* Why run?
* Getting ready to run
* On the road
* The 13-Week RunWalk Program - there are three sessions a week and they take between 31 to 76 minutes each
* The psychology of running
* The family that runs together
* Becoming a better runner
* Fueling the body
* Common injuries and recovery
* Preparing for a 10K event
* What's next?
The appendices include stretching exercises, the 13-Week RunWalk Maintenance Program, the 13-Week Fun Faster Program, and resources and references. In each chapter, there are tips and advice along with "runner profiles".
Though the book was updated in 2012, it's still a bit dated as there is no mention of running apps or distance run apps, etc. Also the author assumed that all running would be outside ... I've been doing mine on a treadmill at the gym.
Reading this book made me realize that instead of giving up because I can't do my 5km program in the eight weeks, I can take my time and do what I can as I can. If I have to repeat week 4 (five minute runs with walking breaks for 30 minutes total) until I feel comfortable to move on, that's okay (I don't physically feel like I can move on yet). At least I'm moving and getting a good cardio workout. And I've come a long way from a couple months ago when I could barely run for 90 seconds!
Blog review post: http://www.teenaintoronto.com/2017/05...
December 4, 2018
I like a lot of stuff. I took a lot of notes, and here are 3 examples of what I had written out:
• Day before your race, eat a carbohydrate-rich meal, such as pasta, the night before the race and another small high-carb meal just before the event.
• After the guns goes off, be patient. It may take a little while to cross the start line.
• One third to a half a cup of water is recommended every 15 to 20 minutes during the run.
But it's a ★★★★☆ to me because I do not agree with a common recommendation on pg. 27. It favors synthetic clothing over cotton, explaining that synthetic fibers "are designed to wick moisture away from the skin, rather than absorbing it into the garment itself." I see a lot of runners wearing such clothing, but I decided to do more research. Here is what someone had written as a comment on the bottom of an article:
I think it is only fair to mention that synthetic materials have a huge carbon footprint, are polluting waters and the environment, are made with toxic chemicals that are...toxic to people and the environment. For me, this makes synthetic not a healthy choice. I understand what you are saying about wicking moisture...the fact that they end up stinking should tell you something though...that's bacteria growing on your clothes worn against your body. And the oceans are full of microfibers from tech clothes. I do not know the answer...but organic cotton works in the gym environment...so what if you are wet...but for outdoor hiking, skiing, etc., wool is maybe the answer. If it's not organic and you don't know the producers and what they are actually using...you are wearing toxins against your skin...and it is absorbed by the body. Not what I consider "healthy". We exercise our bodies, take care with what we are eating...(are you eating organic?), what about what we are wearing... let's consider the clothing industry and the extreme toxins being used. Don't start me on dyes and the toxicity involved there. Check out Dr. Mercola's site for more scientific information.
I did check out Dr. Mercola's website and found more information about synthetic materials. I'm glad I did because now I know I'm not going to make the change.
• Day before your race, eat a carbohydrate-rich meal, such as pasta, the night before the race and another small high-carb meal just before the event.
• After the guns goes off, be patient. It may take a little while to cross the start line.
• One third to a half a cup of water is recommended every 15 to 20 minutes during the run.
But it's a ★★★★☆ to me because I do not agree with a common recommendation on pg. 27. It favors synthetic clothing over cotton, explaining that synthetic fibers "are designed to wick moisture away from the skin, rather than absorbing it into the garment itself." I see a lot of runners wearing such clothing, but I decided to do more research. Here is what someone had written as a comment on the bottom of an article:
I think it is only fair to mention that synthetic materials have a huge carbon footprint, are polluting waters and the environment, are made with toxic chemicals that are...toxic to people and the environment. For me, this makes synthetic not a healthy choice. I understand what you are saying about wicking moisture...the fact that they end up stinking should tell you something though...that's bacteria growing on your clothes worn against your body. And the oceans are full of microfibers from tech clothes. I do not know the answer...but organic cotton works in the gym environment...so what if you are wet...but for outdoor hiking, skiing, etc., wool is maybe the answer. If it's not organic and you don't know the producers and what they are actually using...you are wearing toxins against your skin...and it is absorbed by the body. Not what I consider "healthy". We exercise our bodies, take care with what we are eating...(are you eating organic?), what about what we are wearing... let's consider the clothing industry and the extreme toxins being used. Don't start me on dyes and the toxicity involved there. Check out Dr. Mercola's site for more scientific information.
I did check out Dr. Mercola's website and found more information about synthetic materials. I'm glad I did because now I know I'm not going to make the change.
July 21, 2018
This book got me into running over ten years ago. Now, I have run more marathons than I can count and one ultramarathon. The reason for that is this book. It taught me that running is not about going fast. It is almost never about what you were taught in high school PE classes, which actually are a huge reason why most people hate running. This book taught me that running is about taking it slow and running an appropriate, sustainable pace.
I also love that this book and the plans within are focused on injury prevention. Everybody says running is bad for you, bad for your knees, etc. Nope. Not if you gradually increase your mileage and fitness slowly. It doesn't matter where you start because this book focuses on time, not distance. Almost everybody can run. I used to have pretty severe knee and back issues. Since I started running, all of that has gone away.
This $15 book was the start of all that, and it changed my life. Now running is an integral part of my everyday life, and I love it. I run trails all the time and see interesting animals, weather, and people. Sometimes, when things get really tough, I learn about myself.
I also love that this book and the plans within are focused on injury prevention. Everybody says running is bad for you, bad for your knees, etc. Nope. Not if you gradually increase your mileage and fitness slowly. It doesn't matter where you start because this book focuses on time, not distance. Almost everybody can run. I used to have pretty severe knee and back issues. Since I started running, all of that has gone away.
This $15 book was the start of all that, and it changed my life. Now running is an integral part of my everyday life, and I love it. I run trails all the time and see interesting animals, weather, and people. Sometimes, when things get really tough, I learn about myself.
April 16, 2022
بی نظیره
کتاب رسالتش رو به بهترین شکل ممکن انجام میده. ابتدا بهت انگیزه میده، به طوری که بعد از دو یا سه فصل حس میکنی بی قرار شدی برای دویدن و دست به کار میشی، اما این کار رو نکنید، تا انتها بخونید و بعد شروع به دویدن کنید، من همچین اشتباهی کردم و دچار آسیب شدم، آسیبی که اگر تا انتها میخوندم احتمالا بهش دچار نمیشدم
در اواسط کتاب، ممکنه برخی فصل ها کمی کسل کننده بشه، اما نگران نباشید، تو فصل بعدش حسابی جبران میکنه و جذابیتش از قبل هم بیشتر میشه. خیلی جذاب تر از قبل. هر چقدر به انتها نزدیک میشی تخصصی تر و کاربردی تر میشه، پس به بهترین شکل شما رو تا انتها با خودش همراه میکنه.
پ ن: در کتاب اشاره به یادداشت کردن و رهگیری فعالیت هاتون میشه، توصیه‌ی من استفاده از برنامه strava هست، هم در طول فعالیت سرعت، کیفیت و موقعیت مکانی شما رو ردگیری میکنه و هم میتونید یادداشت کنید و روند روزانه، هفتگی و ماهانه تون رو باهاش بررسی کنید. بعلاوه میتونید دوندگان دیگر رو نیز دنبال کنید. همچنین از سایر ورزش های هوازی هم به خوبی پشتیبانی میکنه
کتاب رسالتش رو به بهترین شکل ممکن انجام میده. ابتدا بهت انگیزه میده، به طوری که بعد از دو یا سه فصل حس میکنی بی قرار شدی برای دویدن و دست به کار میشی، اما این کار رو نکنید، تا انتها بخونید و بعد شروع به دویدن کنید، من همچین اشتباهی کردم و دچار آسیب شدم، آسیبی که اگر تا انتها میخوندم احتمالا بهش دچار نمیشدم
در اواسط کتاب، ممکنه برخی فصل ها کمی کسل کننده بشه، اما نگران نباشید، تو فصل بعدش حسابی جبران میکنه و جذابیتش از قبل هم بیشتر میشه. خیلی جذاب تر از قبل. هر چقدر به انتها نزدیک میشی تخصصی تر و کاربردی تر میشه، پس به بهترین شکل شما رو تا انتها با خودش همراه میکنه.
پ ن: در کتاب اشاره به یادداشت کردن و رهگیری فعالیت هاتون میشه، توصیه‌ی من استفاده از برنامه strava هست، هم در طول فعالیت سرعت، کیفیت و موقعیت مکانی شما رو ردگیری میکنه و هم میتونید یادداشت کنید و روند روزانه، هفتگی و ماهانه تون رو باهاش بررسی کنید. بعلاوه میتونید دوندگان دیگر رو نیز دنبال کنید. همچنین از سایر ورزش های هوازی هم به خوبی پشتیبانی میکنه
March 22, 2025
I really appreciate having a training schedule that is gradual. I have attempted multiple times to make my own way running. I’ve also tried pre-packaged versions that come with my fitness devices. It resulted in plantar fasciitis that has benched me for a few months. After PT and orthotics, I started trying to run again. It was so disheartening. I felt heavy and slow. I was out of breath so soon. I made do many excuses not to run while missing my runs. I got this book hoping for advice and insight. Mostly I got it. I will say that the book focuses primarily on the most common presentations. Who knew I was odd. Very high arches and supinated. Also, there is some good advice on nutrition, but it is out of date and doesn’t address issues of wheat allergies or celiac as it pushes whole wheat and whole grain bread. For folks who do have issues with FODMAP and wheat/gluten sensitivity, you may want to get the nutritional advice from a different source.
June 10, 2019
Nice book for beginning runners and also for experienced ones. It covers all the basics I guess (from choosing a pair of shoes to nutrition and marathon running) and it recommends a simple 13 week walk/run program to help you get going. I will try to follow this routine to get back into running shape once again, because I’m coming back from injury and haven’t run for more than two months. I think this program can be useful for building running foundations and from that continue to train for half or full marathon. Training for longer distances isn’t covered in detail in this book and you won’t find here simple training regimes for marathons, but you will learn how to prepare your body for those more demanding types of training. Gave it 3/5, although it deserves ideally 3.5/5, because some topics are not covered in enough details I initially expected.
September 3, 2017
The key takeaway from this book is the realization that I'm not really a beginning runner because I did not find almost anything new from it, in contrary several ideas are simplified to a degree where they become scientifically inaccurate. I did my first 10km competitive run in 2012, found my way back to running in 2014 and have done several competitions every year since then and a few days from running my fourth full marathon. Still my running is mostly based on general fitness logic, listening to your body and following basic nutrition standards, should read some more advanced books and take private lessons to advance my running to the next level.
3 stars because the book is generally OK for real beginners.
3 stars because the book is generally OK for real beginners.
April 30, 2018
This is a great starting point for new runners. It covers everything from layering, changes in weather, common injuries, cross training, and increasing speed. Also handy, if you're interested, is advice on running during and after pregnancy. Having completed my first run clinic & 3rd race, I found this a handy supplement to the education provided in a clinic setting.
The book also offers a couple of training plans. I didn't try them myself, but the jump between the first plan (run/walk) up to the intermediate looked like it was missing a whole lot of steps. That said, there's several weeks worth of beginner training schedules here and it'd be worth a try.
The book also offers a couple of training plans. I didn't try them myself, but the jump between the first plan (run/walk) up to the intermediate looked like it was missing a whole lot of steps. That said, there's several weeks worth of beginner training schedules here and it'd be worth a try.
March 29, 2021
کتاب فوق العاده خوبی هست همانطور که نویسنده و مترجم اعلام کردند کتابی مناسب برای کسانی که میخوان و دارند میدونن اما به نظرم دو تا مشکل داره یک :بخش مربوط به خانمها خیلی ارزش قایل شده و هیچ حرفی درباره آسیبهای که آقایون ممکنه ببین نداره مگه فرض بگیریم بجز مواردی با خانمها مشترک هست دوم که به نظرم خیلی مهمتر هست (مخصوصا تو این دوسال 98-99و سال 1400 و انشالله سالهای بعد اینجوری نباشه )دویدن دیگه یه ورزش راحت و همگانی و ارزون نیست حداقل تو ایران البته اصولی دویدنش، چون اون برنامه غذایی و لباس و کفش رو خیلی کم هم حساب کنی سر به میلیون میزنه ولی بازم برای اینکه اصول کار دستت بیاد وبا یک گرمکن ایرانی و کتانی اسپورتکس و نون بربری شروع کنی خوبه خدا بقیه اش رو میرسونه
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