Boldface page references indicate photographs. Underscored references indicate boxed text or tables.
A
Acclimatization to heat and humidity, 177
Achilles tendinitis, 214–15
Achilles tendon, 227
“Active rest,” 216
Adult-onset diabetes, 147, 150–51, 154
Advice for beginner runners. See Amby’s Advice; Bart Says; specific issue
Age-related mental decline, 5
Aid stations, race, 50, 81, 227
Air displacement plethysmography, 149
Albuterol inhaler, 187, 190, 192
Alcohol addiction, 170–71
Almond butter, 121
Aloe vera, 181
Althen, Melissa, 175
Amby’s Advice
cross-training, 218
easy runs, 25
partner, training, 35
walking, 58
American cheese, 124
Ankle sprain, 10
Anthocyanins, 146
Antibiotic ointment, 181
Antifungal powder or spray, 181
Apple butter, 121
Applesauce, 123
Apricots, 146
Aqua jogging, 14–15
Artificial sweeteners, 157
Asphalt roads. See Road running
Asthma
Albuterol inhaler and, 187, 190, 192
cross-training and, 191
hydration and, 191
pollen and, 190
running and, 186–87, 190–91, 192–93
testing for, 190
Aubin, Andrew “Andy,” 53, 144, 144–45
Avocado, 115
Avocado oil, 121
Ayurvedic medicine, 142
B
Backward Jogging warm-up exercise, 23
Bacon, Canadian, 117
Bad cholesterol (LDL), 106, 147
Bagels, 118
Baked goods, 118
Baking food, 158
Baking ingredients, 122
Ball, Andrea “Andi,” 24, 30, 30–31
Balsamic vinegar, 121
Banana, 115
Band-Aids, 182
Barth, Christy, 62
Bart Says advice
distance, 23
first race, 76
mentor, being a, 95
runner, being a, 90
ups and downs of running, 22
Baseline measurements, 69
Bastone, Kelly, 133
Bathroom scale for measuring weight, 148, 162–63, 167
Bathroom stop before racing, 79
Beans, black, 123
Beef jerky, 123
Bell, Jenna, 159
Beverage labels, 126
Beverages. See also Hydration; Soft drinks; Water
calorie-free, 138
cherry juice, tart, 120
chocolate milk, 124
coconut water, 120
flavored sparkling water, 120
green tea, 120
hemp milk, 120
hot chocolate, 138
labels, 126
smoothies, bottled, 115
sports drinks, 126
BIA, 149
Bib, 79–80
Bib number, 47
Bicycling, 33–34
Bike lanes, running in, 49
Bioelectrical impedance analysis (BIA), 149
Black beans, 123
Blackberries, 146
Blisters, 216–19
Blood sugar levels, 106, 134, 147–48, 151, 154
Blueberries, 146
Bluefin tuna, 116
Bod Pod, 149
Body composition, 149–50
Body fat percentage, 149–50
Bodyglide, 181
Body mass index (BMI), 148–49
Bone health, 4–5
Borg relative perceived exertion scale, 26
Bottled smoothies, 115
BQ time, 227
Brain training and exercise, 61
Bras, 8
Breast cancer risk, reducing, 5
Breathing
through nose, 191
rhythmic, 186
Broiling food, 158
Brown bread, 110
Brown rice, 120
B-Tag, 48
Burfoot, Amby, 209. See also Amby’s Advice
Busy schedules, managing, 86–87
Butt Kicks warm-up exercise, 23
C
Cadence. See Pace
Cakes, 110
Calf Stretch exercise, 195, 195
Calories
in carrots, 146
in chocolate chips, 146
choices about, smart, 146–47
in cold cereals, 122
exercise in burning, 4
in hot chocolate, 138
intensity of exercise and burning, 72
reducing intake of, 163
in spinach, 109
Canadian bacon, 117
Cancer risk, reducing, 5, 181–83
Canned foods, 123
Canola oil, 121
Carbohydrate Addict’s Diet, 140–41
Carbohydrates
carbs-to-protein ratio and, 132, 133
complex, 109
fast, 103
in fruits, 104
lab-formulated, 134
nutrition and, 103–4
for runners, best, 104
slow, 103
in vegetables, 104
water for washing down, 130–31
weight loss and, 163
Carbonated drinks. See Soft drinks
Carbs-to-protein ratio, 132, 133
Carrots, 146
CDE, 151
Celebrating accomplishments, 76
Cereals, 122
Certified diabetes educator (CDE), 151
Chafing, 182
Cheddar cheese, 124
Cheese mixes, blended, 124
Cherry juice, tart, 120
Chest Stretch exercise, 195, 195
Chip, timing, 47–48
Chocolate chips, 146
Chocolate, dark, 123
Chocolate milk, 124
Chute, overtaking other runners in, 47
Cinnamon, 122
Clean-eating day, 168
Cleansing diets, 142–43
Clothing. See also Shoes
bras, 8
caps and hats, 8, 177, 181, 184
chafing and, 183
for cold weather, 183
essentials, 8–9
gloves, 184
for hot weather, 177
masks, knit, 184
microfiber polyester, 177
mittens, 184
racing, 79
shell, water-proof, 184–85
sunburn and, 181
technical material, 8
Coconut water, 120
Cold cereals, 122
Cold-weather issues
clothing, 183
frostbite, 185
hydration, 184
hypothermia, 185
injuries and, 185
motivation for running in, 183
pace, 183
postrun routine, 183
surfaces for running, 183
treadmill running, 184
wind, 183
Colon cancer risk, reducing, 5
Competition. See Racing
Complex carbohydrates, 109
Cookies, 110
Cooking food, 158–59
Cooldown
exercises
for runners with asthma, 190
static stretching, 191
walking, 20
Core, building strong, 62
Corn, 146
Corn tortillas, 118
Corral (race area), 228
Cortisol, 92
Cottage cheese, 124
Crackers, 110
Cramps, muscle, 180
Cranberries, 109
Crash diets, avoiding, 138
Cross-training
Amby’s Advice on, 218
aqua jogging, 14–15
asthma and, 191
cycling, 33–34
elliptical, 33
group classes and, 32
injuries and, 32–33, 211, 217, 217
rowing machine, 33
selecting type of, 29
swimming, 15
training and, 41–42
workouts, 34
Cruciferous vegetables, 109
Cuslidge-Staiano, Tara, 36–37, 196, 196–97
Cycling, 33–34
D
Dairy products, 111, 124. See also specific type
Daniloff, Caleb, 170–71
Dark chocolate, 123
Day of race checklist, 80
Deep-frying food, avoiding, 158
Dehydration, 26, 125, 177, 180
Demoralization, managing feelings of, 93
Depression, 4
Destination Run workout, 75
Detox diets, 142–43
DEXA scan, 149
Diabetes
blood sugar levels and, 151, 154
running and, 150–51, 152–53, 154
sugar intake and, 147
Diaphragm spasms, 185–86
Diary
running, 61
training, 61
workout, 210–11
Diet. See Nutrition; specific food
Dietary fats
butters, 11
in dairy products, 111
food labels and, 154–55
monounsaturated, 106
nutrition and, 106–7
in pasta sauce, 118
polyunsaturated, 106–7
for runners, best, 107
saturated, avoiding, 106
sources of, 108–9
trimming from meat, 159
Dieting
crash diets, avoiding, 138
detox diets, 142–43
high-protein diets, 141–42
individual needs and, 139–40
variety of diets and, 139
Dijon mustard, 119
Discouragement, managing feelings of, 93
Distance
Bart Say’s advice about, 23
comfortable, 23
overwhelming, 93
Doctor’s care. See also Health care specialists
for heatstroke, 180
for hyponatremia, 180
Dogs
mean, managing, 178–79
running with, 39
Dorsiflexion and Plantarflexion exercise, 207, 207
Downhill run, 34, 35. See also Hill training
Dream jeans weight-loss test, 150
Dried fruits, sweetened, 120
Drinking. See Beverages; Hydration
Drugs, prescription, 29, 154, 177
Dry milk, nonfat, 122
D-Tag, 47–48
Dual-energy x-ray absorptiometry (DEXA) scan, 149
Duhigg, Charles, 56, 58, 87, 90
Dynamic stretching, 22–23, 191
E
Earbuds, avoiding wearing, 10, 14, 46, 176
Eating habits, developing good, 99
Emotions
demoralization, 93
depression, 4
discouragement, 93
eating and, 164–68
running and coping with, 70–71, 88–89
Endometrial cancer risk, reducing, 5
Energy chews, 131
Energy gels, 131
English muffins, 118
Entitlement eating, 162
Epilepsy and running, 188–89
EPO, 227
EPOC, 4
Equipment and accessories
flashlight, handheld, 8, 175–76, 183
headphones and earbuds, avoiding, 10, 14, 46, 176
heart rate monitors, 9, 26–29, 29, 95
timing devices, 47–48
watches
heart rate monitor, 8, 26–29, 29, 95
stop, 50
training, 25
Ergometer, 33
Essays
alcohol addiction, 170–71
asthma, 192–93
“Other Runner,” 96–97
starting to run, 12–13
Etiquette
questions about, 46–51
road running, 176
yoga, 199
Even Steven workout, 75
Exaggerated Inversion and Eversion exercise, 208, 208
Excess postoxygen consumption (EPOC), 4
Excretion, avoiding midrun, 130
Exercise. See also Cross-training; Workouts
asthma and, 186–87, 190–91, 192–93, 193
bone health and, 4–5
brain training and, 61
calories burned by, 4
cancer risk and, reducing, 5
cooldown
duration of, long versus short, 64
health benefits of, 1, 4–5, 163
heart rate zones and, 26–28
“high,” 61
joint health and, 4–5
longevity and, 5
mental acuity and, 5
as mood booster, 4
nutrition and, 99
strength-training
Dorsiflexion and Plantarflexion, 207, 207
Exaggerated Inversion and Eversion, 208, 208
Grabbing and Passing Towel, 208, 208
Pelvic Drop Exercise, 206, 206
Seated Hip External Rotator, 202, 202
Side-Lying Leg Raise, 205, 205
Standing Hip Abductor, 204, 204
stretching
static, 191
training plan in balancing rest and, 54
warmup
Backward Jogging, 23
Butt Kicks, 23
Hacky Sack, 23
Side Step/Shuffle, 23
Skipping, 22
Toy Soldier, 23
Weave Steps (Grapevine), 23
Exercise-induced asthma (EIA), 186–87, 190–91, 192–93
Exhaustion from hot weather, 180
Eye contact with other runners, 48–49
Fainting in hot weather, 180
Farina, brown rice, 122
Farmed Atlantic salmon, 116
“Farmer’s blow,” 49
Fartlek, 73–74
Fasting, 142–43
Fat. See Body fat; Dietary fats
Fat-free dressings, 120
Fatigue, 93
Fiber
in cold cereals, 122
digesting, 146–47
in fast carbohydrates, 103
food labels and, 155
health benefits of, 102, 110, 146
insoluble, 146–47
in pasta, 118
in potatoes, 109
in sports nutrition bars, 135
water-soluble, 146
weight loss and, 163
FishPhone app, 116
5-K
defining, 228
finding local, 95
hydration for first, 78–79
nutrition for first, 78–79
positive experience of, 79
recovery from first, 44
Flashlight, handheld, 8, 175–76, 183
Flavored sparkling water, 120
Flaxseeds, 122
Fluid intake. See Hydration
Fluid retention, 162
Food. See also Nutrition; specific type
allergies to, 130
to avoid, 110–11
baking, 158
broiling, 158
canned, 123
commercial diet, buying, 143, 146
cooking, 158
cravings, 102, 147–48, 157, 161
deep-frying, avoiding, 158
emotions and, 164–68
entitlement eating and, 162
frozen meals, 111
with good fats, 107
grilling, 158
high-protein, 105
imposters of healthy, 115, 120
indulgences and, 166
junk, trashing, 103
organic, 114
overeating, avoiding, 167
poaching, 158
presliced packaged, 115
roasting, 158–59
sautéing, 158
sports, selecting best, 132–33
steaming, 158
stir-frying, 158
Foot pain, 214
Foot-strengthening exercises, 202, 207–8, 207–8
Footwork, developing faster, 72–73
Form
walking, 58
Frequency of running, increasing, 42
Frostbite, 185
Frozen meals, 111
Fruits. See also specific type
carbohydrates in, 104
health benefits of, 108–9, 146
hydration and, 102–3
organic, 114
shopping for, 114–15
slices of, in water, 125
sweetened dried, 120
Fruit spreads, 123
G
Galloway, Jeff, 14, 20, 34, 231
Garmin Forerun, 61
Gaudette, Jeff, 55, 63–64, 66–67, 72, 72–74, 76, 212
Gear Shifter workout, 74–75
Gerbstadt, Christine, 135
Giddings, Caitlin, 192–93
Gidus, Tara, 114–15, 124, 133–35
Gillespie, Johnny, 198–99
Gloves, 184
Glucose syrup, 134
Glute Stretch exercise, 195, 195
Glycogen, 228
Glycogen stores, 131–32
Goals
first race, 76
long-term, 66
racing, 82
resetting, 94
treadmill training and, 20
Goat cheese, 124
Good cholesterol (HDL), 106, 147
Grabbing and Passing a Towel exercise, 208, 208
Grapevine warm-up exercise, 23
Green tea, 120
Grief, running and dealing with, 70–71, 88–89
Grilling food, 158
Grocery shopping guide. See also Kitchen, stocking with food
apps for, 116
hunger and, 118
meat, fish, and deli counters, 116–17, 116
overview of, 114
pantry aisles, 118–23
produce section, 114–15
quick list, 235–38
refrigerator aisles, 124
Group cross-training classes, 32
Gymboss, 61
H
Hacky Sack warm-up exercise, 23
Half-marathon, 228–29
Halversorn, Heidi Grant, 87
Hamilton, Janet, 21–22, 27–29, 34, 35, 53, 55–56, 61
Hamstring muscles, 229
Hamstring pain, 213
Hamstring Stretch exercise, 195, 195
Headphones, avoiding wearing, 10, 14, 46, 176
Health care specialists. See also Doctor’s care
certified diabetes educator, 151
orthopedist, 60
personal trainer, 32
registered dietitian, 151
sports medicine doctor, 60
Heart health, 72
Heart rate monitors, 9, 26–29, 95
Heart rate reserve, 27–28
Heart rate zones, 26–28
Heat cramps, 180
Heat exhaustion, 180
Heat fainting, 180
Heat index, 229
Heatstroke, 180
Heckling, dealing with, 49
Hemp milk, 120
Hemp oil, 121
Herbs, 145, 157. See also specific type
High blood pressure, 147
High-protein diets, 141–42
High-protein foods, 105
Hill training, 34–35, 34, 57–58
Hitting a zone, 27
Horseradish, 121
Hot cereals, 122
Hot chocolate, 138
Hot-weather issues
acclimatization, 177
clothing, 177
cramps, 180
dehydration, 177
dog, running with, 39
exhaustion, 180
fainting, 180
fitness, 176–77
heatstroke, 180
hyponatremia, 180
injuries and, 180
listening to your body and, 177
sunburn, 181–83
surfaces for running, 178
time of day for running, 179
wind and, 178
Hubbard, Mandy, 178
Hummus, 123
Hunger, 118
Hydration. See also Beverages; Water
alcohol and, avoiding, 127
asthma and, 191
caffeinated drinks, 126
in cold weather, 184
daily habit of, developing, 125
for dog, 39
excessive, 180
for 5-K, first, 78–79
fruits for, 102–3
in hot and humid weather, 125–26, 177, 180
midrun, 130–31
muscles and, 125
need for, individual, 125
postworkout, 126
preworkout, 65
for racing, 80
rule of thumb for, 102
selecting beverage for, 169
sports drinks, 126
sweat test and, 126
vegetables for, 102–3
water, 125
weight loss and, 163
Hypertension, 147
Hyponatremia, 180
Hypothermia, 185
I
Ice bath, 229
Iceberg lettuce, 115
Identification (ID), personal, 80, 175
Iliotibial (IT) band, 229
Iliotibial (IT) band syndrome, 214
Illnesses and health conditions
alcohol and, 111
alcohol addiction, 170–71
asthma, 186–87, 190–91, 192–93
black toenails, 227
blisters, 216–19
bloody nipples, 227
chafing, 228
cramps
heat, 180
muscle, 180
diabetes, 147, 150–51, 152–53, 154
electrolyte imbalances, 180
epilepsy, 188–89
exhaustion, heat, 180
fainting, heat, 180
fluid retention, 162
frostbite, 185
heatstroke, 180
high blood pressure, 147
hyponatremia, 180
hypothermia, 185
multiple sclerosis, 6–7, 220–21
sunburn, 181–83
Indulgences, food, 166
Injuries
Achilles tendinitis, 214–15
ankle sprain, 10
cold weather and, 185
cross-training and, 32–33, 211, 217, 217
dietary fats in preventing, 147
foot pain, 214
form and, running, 18
golden rules in preventing, 209–11, 212
hamstring pain, 213
hill training and, 34
hot weather and, 180
iliotibial band syndrome, 214
limits and, respecting orthopedic, 211
listening to your body and, 210
overstriding and, 22
pain from, 60
plantar fasciitis, 214
recovery from, 216
rest and, 60
shin splints, 213
surfaces for running and, 10–11
10 percent rule and, 210
“terrible toos” and, 32, 60, 209–10
unsaturated fat in preventing, 147
workout logs and, 210–11
Insoluble fiber, 146–47
Inspiration for running, 92
Instant steel-cut oatmeal, 122
Insulin-dependent diabetes mellitus, 151, 154
Insulin injections, 154
Insulin levels, 154
Insulin sensitivity, 154
Intervals, 15
Interval training, 229
IT band syndrome, 214
J
Jackson, Brooke, 181
Jams, sugar-packed, 121
Jenny Craig weight-loss program, 143, 146
Jhung, Lisa, 20
Jibrin, Janis, 118
Jog bras, 8
Jogging backward warm-up exercise, 23
Joint and bone health, 4–5
Journals
running, 61
training, 61
workout, 210–11
Junk food, trashing, 103
Juvenile-onset diabetes, 151, 154
K
Kadey, Matthew, 114
Keeton, B.J., 85–86, 186–87, 190
Kefir, low-fat, 124
Ketchup, 121
Ketones, 140
Kitchen, stocking with food. See also Grocery shopping guide
dietary fats, 108–9
fruits, 108–9
grains, 109–10
importance of, 107
protein, 108–9
sugar and junk food, trashing, 103
vegetables, 108–9
L
Labels
beverage, 126
Lactose, 157
Later-in-day workouts, 91–92
Leg-strengthening exercises, 202, 202–6, 202–6
Lettuce, iceberg, 115
Life changes from running
Aubin, Andrew “Andy,” 144, 144–45
Ball, Andrea “Andi,” 30, 30–31
Cuslidge-Staiano, Tara, 196, 196–97
Nicolet-Dones, Aurea, 152, 152–53
Limits, respecting orthopedic, 211
Lip balm, 182
Lip care, 182
Listening to your body, 18, 24, 33, 60, 177, 210
Logs
running, 61
training, 61
workout, 210–11
Longevity, increasing, 5
Long slow distance (LSD) runs, 229
Lovallo, William R., 92
Low blood sugar, 154
LSD runs, 229
Lunch, replacement for missing, 135
Lung cancer risk, reducing, 5
Lung function tests, 190
Lutein, 109
M
Maltodextrin, 134
Mango chutney, 121–22
Maple syrup, 121
Marmalade, 121
Masks, knit, 184
Maximum heart rate, 28
Meals, 111, 158–59. See also Food; Nutrition
Meat. See also specific type
cooking, 158–59
grocery shopping guide for, 116–17, 116
organic, 117, 117
protein in, 105
for runners, best, 104
substitutes, 160
Medial tibial stress syndrome, 213
Medical care. See Doctor’s care; Health care specialists
Medical checkup before beginning to run, 4–5
Medifast weight-loss program, 143, 146
Melatonin, 91
Mental acuity, 5
Mental decline, age-related, 5
Mental training and exercise, 61
Mentor, being, 95
Mercury content in fish, 108
Metatarsalgia, 214
Midday workouts, 91
Midrun excretion, avoiding, 130
Midrun hydration, 130–31
Midrun nose clearing, 49
Midrun nutrition, 128, 130–31, 134–35
Mileage-tracking apps, 92
Mind-body connection, 198
Minutes-per-mile pace, 21, 21
Mittens, 184
Moleskin, 181
Monk, Susan, 86
Monounsaturated fat (MUFA), 106
Monterey Bay Aquarium, 108, 116
Mood, boosting, 4
Morning workouts, 91
Motivation
for beginning activity of running, 12–13
for cold-weather running, 183
for getting out the door, 86–87
for getting out of mental ruts, 77, 94–95
making exercise a habit, 87, 90
making workout any time of day, 91–92
partner for, running or training, 13, 35, 183
while running, 92–93
shoes for, new, 13
Mozzarella cheese, 124
MUFA, 106
Multigrain breads, 118
Multigrain cereals, 122
Multiple sclerosis and running, 6–7, 220–21
Multivitamins, 169
Muscles. See also Strength-training; Stretching
building, 72
cramps, 180
fast-twitch, 22
flexibility, 191
glucose and, 103
hydration and, 125
slow-twitch, 41
strengthening, 200–201
weight of, versus body fat, 139, 162
Mussels, 116
Mustard, 119
N
Nazzaro, M. Nicole, 147
Neurotransmitters, 92
Nicolet-Dones, Aurea, 152, 152–53
NipGuards, 182
Nipple chafing, 182
Noakes, Tim, 125
Noninsulin-dependent diabetes mellitus, 147, 150–51, 154
Norepinephrine, 92
Nose
breathing through, 191
clearing midrun, 49
Nut butters, 121
Nutrition. See also Grocery shopping guide; Kitchen, stocking with food; specific food
balanced, 103
carbohydrates, 103–4
carbs-to-protein ratio and, 132, 133
dietary fats, 106–7
eating habits, developing good, 99
exercise and, 99
for 5-K, first, 78–79
food allergies and, 130
foods to avoid and, 110–11
food substitutes and, 157, 160–61, 161
formula for refueling, optimum, 132
grains, 102
lunch and, missing, 135
racing and
late-day race, 78–79
morning race, 78
postrace, 81
prerace, 77–78
simple, 101
timing of eating and, 101–2
tips, 101–3
vitamins and, 169
workouts and
later-in-day workout, 91–92
midday workout, 91
midworkout, 128, 131–32, 134–35
postworkout, 67, 131–32, 133, 162
60- to 90-minute workout, 129, 134–35
60 minutes or less workout, 101, 128
O
Oatmeal, instant steel-cut, 122
Oats, old-fashioned rolled, 122
Obstacles to running, overcoming, 86–87
Olive oil, 121
Oranges, 146
Orthopedist, 60
Orthotics, 230
“Other Runner,” 96–97
Overcompensation eating, 162
Overdressing, avoiding, 80
Overeating, avoiding, 167
Overstriding, 22, 72, 211, 213
Overtaking other runners or walkers, 46–47
P
Pace
asthma and, 191
calculating with watches, 25
in cold weather, 183
defining, 25
determining, tips for, 24
fatigue and, 93
happy, finding, 63–64
hill training and, 35
ideal, 73
minutes-per-mile, 21, 21
of partner, running or training, 36
racing, 76
trails and, 11
training, finding, 76
Pain, 60, 210, 212–15. See also Injuries
Pain thresholds, 200
Paleo diets, 141–42
Parent, Marc, 12–13
Parmesan cheese, 124
Parnelle, Wylde, 1
partner, running or training
pace of, 36
ruts and, breaking out of mental, 94
tips for running with, 36–40
Pasta, 118
Pasta sauce, 118
Pastry flour, whole wheat, 122
Patellofemoral pain syndrome, 215
Paul, Susan, 25, 33, 40, 60–61, 67, 69, 72–75, 86, 185
Peanut butter, 121
Pelvic Drop exercise, 206, 206
Peppers, 146
Perceived exertion, 26
Personal record (PR), 46
Personal trainer, 32
PF, 214
Physical activity. See Exercise; Workouts
Physical exam before beginning to run, 4–5
Physician’s care. See Doctor’s care
Pickups (increasing strides), 22, 212
Pistachio nuts, 120
Plans, training and workout, 54, 58, 66, 90. See also specific name
Plantar fascia, 230
Plantar fasciitis (PF), 214
Plums, 115
Poaching food, 158
Pollen, avoiding, 190
Polyunsaturated fat (PUFA), 106–7
Popcorn, 123
Pork, 117
Postrace checklist, 80–81
Postrun nutrition, 67, 131–32, 133
Postrun routine in cold weather, 184
Potatoes, 109
Prerace checklist, 77–79
Prerace nutrition, 77–78
Prerace snacks, 79
Prerun nutrition, 64–65, 67, 128
Prerun routine, creating, 61, 90
Presliced packaged fruits, 115
Pretzels, yogurt-covered, 120
Proanthocyanidins, 109
Produce. See Fruits; Vegetables
Promise (spread), 111
Prostate cancer risk, reducing, 5
Protein
carbs-to-protein ratio and, 132, 133
diets high in, 141–42
importance of, 108
in meat, 105
in pasta, 118
for runners, best, 105
sources of, 108–9
in sports nutrition bars, 135
supplements, 106
Protein isolates, 134
Prunes, 120
PUFA, 106–7
Pumpkin, 146
Pumpkin seeds, 120
Q
Quad Stretch exercise, 194, 194
Questions
about emotional eating, 165–68
about etiquette, 46–51
about training, by beginner runners, 40–45
Quinoa, 120
R
Race number, 47
Racing. See also specific type of race
bathroom stop before, 79
bib number, 47
checklists
day of race, 80
postrace, 80–81
prerace, 77–79
chute and, overtaking other runners in, 47
clothing, 80
first race, 76
goals, 80
hydration for, 80
identification and, personal, 80
in late day, 78–79
lining up at start, 50
in morning, 78
new food or routines, avoiding, 78, 79
nutrition and
late-day race, 78–79
morning race, 78
postrace, 81
prerace, 77–78
pace, 76
reasons for, 75–77
rest before, 78–79
shirts, wearing official, 51
side-by-side running during, 48
snacks before, 79
trash disposal during, 48
walk breaks during, 49
water stops at, 50
Rainbow trout, 116
Raspberries, 114
RD, 151
Recovery. See also Rest
from 5-K, first, 44
from injuries, 216
nutrition and, 67, 131–32, 133
peak time for, 131
rehydration and, 132
treadmill training and, 20
Red peppers, roasted, 123
Reflective clothing, 8–10, 175–76, 183
Registered dietitian (RD), 151
Relaxed running, 24, 61, 66–67
Remy, Mark, 46–51
Rest. See also Recovery
for Achilles tendinitis, 215
“active,” 216
in aqua jogging, 14–15
for heat exhaustion, 180
for iliotibial band syndrome, 214
injuries and, 60
for plantar fasciitis, 214
before racing, 78–79
for runner’s knee, 215
for shin splints, 213
training plan in balance exercise and, 54
Rest, Ice, Compression, and Elevation (RICE) treatment, 231
Resting heart rate (RHR), 25, 28, 44
Rewarding yourself, 67, 99, 163
Rhodes, Ruffin, 164
Rhythmic breathing, 186
Rice, 120
Rice vinegar, 121
Ricotta cheese, 124
Ridicule, overcoming worry of, 49, 86
Road Runners Club of America (RRCA), 38
Road running, asphalt
selecting, 51
Roast beef, 117
Roasted red peppers, 123
Roasting food, 158–59
Roberts, William O., 191
Rook, Ronald, 193
Rowing machine, 33
Run Faster plan
overview, 68–69, 68
tips for success, 69
Run Longer plan
overview, 65–66, 65
tips for success, 66–67
Runner, being a, 63–64, 77, 90
Runner’s World beginner’s program, 54
Running. See also Life changes from running; Racing; Surfaces for running; Training; Workouts
asthma and, 186–87, 190–91, 192–93
beginning activity of
clothing, 8–9
doctor’s care, 4–5
motivation for, 12–13
physical exam, 4–5
shoes, 9–10
diabetes and, 150–51, 152–53, 154
with dog, 39
emotions and, coping with, 70–71, 88–89
epilepsy and, 188–89
etiquette, 46–51
frequency of, increasing, 42
health benefits of, 1, 4–5, 24
inspiration for, 92
intensity of, increasing, 43
intensity of, 72
log, 61
motivation during, 92–93
multiple sclerosis and, 6–7, 220–21
obstacles to, overcoming, 86–87
partner, 13, 35, 36–40, 94, 183
passing other runners and, 46, 47
plateau, overcoming, 42
in relaxed manner, 24, 61, 66–67
side stitches and, 185–86
smoking cessation and, 112–13
in Step Two of becoming a runner, 59–61, 59
ups and downs of, 22
weight loss from, 6–7, 30–31, 69, 144–45, 196–97, 220–21
Run Nonstop plan
tips for success, 63–65
Run/walk method, 60
Ruts, breaking out of mental, 77, 94–95
S
Sabato, Leah, 160
Safety tips
reflective gear, 8–10
road running, asphalt, 10, 51, 175–76
skin care, 181
trail running, 11
Salsa verde, 123
Salted nuts and seeds, 120
Sand, running on, 11
Sardines, 123
Sauce, pasta, 118
Sautéing food, 158
Scale for measuring weight, 148, 162–63, 167
Scallops, 116
Scenery, changing of running, 94
Sea scallops, 116
Seated Hip External Rotator exercise, 202, 202
Second Skin, 217–18
Sedentary lifestyle, 161
Seeds, 120, 120
Serving sizes, 111, 122, 154, 164
Sheehan, George, 93
Shell, water-proof, 184–85
Shin splints, 213
Shoes
blisters and, 216–17
buying, tips for, 9–10
injuries caused by, 9, 210–11, 216–17
as motivation for starting to run, 13
tying, 51
Shrimp, 116
Side-Lying Leg Raise exercise, 205, 205
Side Step/Shuffle warm-up exercise, 23
Skin cancer risk, reducing, 181–83
Skinfold thickness, measuring, 149
Skin issues
blisters, 216–19
care kit, 181
chafing, 182
sunburn, 181–83
Skinny jeans weight-loss test, 150
Skipping as warm-up exercise, 22
Smoking cessation and running, 112–13
Smoothies, bottled, 115
Snacks. See also Nutrition; specific type
prerace, 79
for 60- to 90-minute workout, 129
for 60 minutes or less workout, 128
“Snot rocket,” 49
Socks, 216–17
Soda. See Soft drinks
Sodium, 117, 120, 122, 155, 180
Soft drinks
avoiding, reasons for, 111
carbonation from, 127
diet, 168
habit of drinking, kicking, 127, 168–69
sugar in, 111
Specificity, 231
Speed
beginner runners and, 13
benefits of increasing, 69, 72–73
comfort with, 13
Spices, 141, 157. See also specific type
Spiker, Ted, 96–97
Spinach wraps, 118
Spirometry, 190
Splits, 15
Sports drinks, 126
Sports foods, selecting best, 132–33. See also specific type
Sports medicine doctor, 60
Sports nutrition bars, 134–35, 134, 154
Spreads (condiments), 121
Sriracha, 121
Standing Hip Abductor exercise, 204, 204
Standing Hip Flexor exercise, 203, 203
Starting Line (Runner’s World beginner’s program), 54, 54
Start Running plan
overview, 59, 59
Start Walking plan
tips for success, 56–58
Static stretching, 191
Steaming food, 158
Steps to becoming a runner
overview of, 53–54
Step One: Start Walking plan, 55–58, 57
Step Two: Start Running plan, 59–61, 59
Step Three: Run Nonstop plan, 62–65, 63
Step Four: Run Longer (up to 60 minutes) plan, 65–67, 65
Step Five: Run Faster plan, 68–69, 68, 72–75
Stir-frying food, 158
Stoplights, waiting at, 48, 50
Stop watches, 50
St. Pierre, Adam, 17, 18, 19, 62, 198, 200
Straights and Curves workout, 74
Strawberries, 146
Streaker, 231
Strength training
beginner runners and, 200–201
exercises
Dorsiflexion and Plantarflexion, 207, 207
Exaggerated Inversion and Eversion, 208, 208
Grabbing and Passing Towel, 208, 208
Pelvic Drop Exercise, 206, 206
Seated Hip External Rotator, 202, 202
Side-Lying Leg Raise, 205, 205
Standing Hip Abductor, 204, 204
health benefits of, 200–201
Stress, paying attention to, 69
Stretching
exercises
static, 191
Stride rate
defining, 232
shortening, 184
Substitutes, food, 157, 160–61, 161
Sugar
added, 157–58
artificial sweeteners and, 157
in cold cereals, 122
daily intake of, recommended, 147
diabetes and intake of, 147
metabolizing, 147
monitoring intake of, 147–48
names for different types of, 156
in pasta sauce, 118
reducing intake of, 156–57
in soft drinks, 111
substitutes, 157
Sumbal, Marni, 124
Sunburn, 181–83
Sun glare and danger of drivers seeing runners, 176
Sunglasses, 177
Supination, 232
Supplements
protein, 106
vitamin, 169
Support system, building, 58, 90
Surfaces for running. See also Road running; Tracks; Trail running
in cold weather, 183
in hot weather, 178
injuries and, 10–11
roads, asphalt, 10, 51, 175–76
sand, 11
tracks, 11
Sweat test, 126
Sweetened dried fruits, 120
Sweeteners, 121
Swimming, 15
T
Talk test, 25
Target heart rate, 29
Taub-Dix, Bonnie, 120, 120, 122
Technical material clothing, 8
Technology, plugging into or tuning out of, 95
10 percent rule, 210
Terminology, running, 15
“Terrible toos,” 32, 60, 209–10
Test runs, 37
Tights, running, 48
Tilapia, 116
Time of day for running, 64, 179, 190
Timing devices, 47–48
Tofu, 115
Tomatoes, fire-roasted, 123
Toy Soldier warm-up exercise, 23
Tracks
defining, 232
high school, using, 49
straights and curves cycles on, 74
terms, 15
Traffic, vehicle, 10, 49, 175–76
Trail mix, 123
Trail running
defining, 232
ruts and, breaking out of, 94
safety tips, 11
selecting, 10–11
Training. See also Workouts
altitude, 227
cross-training and, 41–42
interval, 229
log, 61
mental, 61
pace, finding, 76
partner, 13, 35, 36–40, 94, 183
questions about, by beginner runners, 40–45
watches, 25
Treadmill
as alternative to outdoor running, 16, 184
challenges of, managing, 16–17, 19
in cold weather, 184
cooldown for, 20
goals and, training, 20
recovery and training on, 20
St. Pierre’s 6-week plan for, 17
warmup for, 20
Treadmill test, 27
Trout, rainbow, 116
Tuna, bluefin or yellowfin, 116
Type 2 diabetes, 147, 150–51, 154
U
Uphill climbs, 34, 35, 51, 229. See also Hill training
Ups and downs of running, 22
V
Vanilla extract, 122
Vegetables. See also specific type
carbohydrates in, 104
health benefits of, 108–9, 146
hydration and, 102–3
organic, 114
shopping for, 114–15
Vincent, Heather K., 200–201
Vinegars, 121
Vitamins, 169
VO2 max, 4
W
Walk breaks, 40, 49, 55, 57, 61
Walking
Amby’s Advice on, 58
breaks during, 40, 49, 55, 57, 61
for cooldown, 20
form, 58
health benefits of, 55–56
pace, 25
in Step One of becoming a runner, 55–58, 57
for warmup, 21–22
Walnuts, 120
Warmup
asthma and, 190
dynamic stretching, 22–23, 191
Backward Jogging, 23
Hacky Sack, 23
Side Step/Shuffle, 23
Skipping, 22
Toy Soldier, 23
Weave Steps (Grapevine), 23
static stretching, 191
strides, increasing, 22
three-step method of, 21–23
for treadmill, 20
walking, 21–22
Watches
heart rate monitor, 9, 26–29, 95
stop, 50
training, 25
Water. See also Hydration
carbohydrates and, washing down, 130–31
carrying in race, 47
coconut, 120
for dog, running with, 39
fruit slices in, 125
soft drinks and, 127
Water bottle, carrying, 47
Water-soluble fiber, 146
Water stops, race, 50
Weave Steps warmup exercise, 23
Weight gain
fluid retention and, 162
muscle weight and, 162
during time off from workouts, 162–64
workouts and, 162–64
Weight loss
carbohydrates and, 163
dieting
crash diets, 138
detox diets, 142–43
high-protein diets, 141–42
individual needs and, 139–40
low-carb diets, 140–41
variety of, 139
fiber and, 163
hydration and, 163
measuring, 147–50
plateau, 149
from running, 6–7, 30–31, 60, 144–45, 196–97, 220–21
starting program for, 167–68
tips for, 137–39
traps, avoiding, 163
Weight-loss programs. See Dieting; specific name
Weight maintenance, 165–66
Weight Watchers weight-loss program, 143, 146
White breads, 110
Whole grains, 102, 109–10, 118
Wild smoked salmon, 116
Workouts. See also Training
brick, 227
cross-training, 34
Destination Run, 75
Even Steven, 75
fartlek, 73–74
Gear Shifter, 74–75
hydration after, 126
hydration before, 65
later-in-day, 91–92
logs, 210–11
midday, 91
morning, 91
nutrition and
later-in-day workout, 91–92
midday workout, 92
midworkout, 128, 130–31, 134–35
1-hour workout, 101
postworkout, 67, 131–32, 133, 162
preworkout, 64–65, 120, 128, 129
60- to 90-minute workout, 129, 134–35
60 minutes or less workout, 128
scheduling, 58
Straights and Curves, 74
time of day for, 91–92
weight gain and, 162–64
World Health Organization, 147
Y
Yasso, Bart, 82, 82–83. See also Bart Says advice
Yellowfin tuna, 116
Yogurt
nuts and pretzels covered with, 120
Z
Zone Diet, 140–41