Contents

1. Cover
2. Title Page
3. Copyright
4. Dedication
5. Introduction
6. Section 1: Getting Started
   1. Essay: My First (Horrid) Run
   2. 1-1: Brain Training: Your Most Important Muscle
   3. 1-2: Minutes, Not Miles
   4. 1-3: The Wisdom of Slow
   5. 1-4: The Power of Two: Walking + Running
   6. 1-5: The Running Habit
   7. 1-6: Women’s Running
   8. 1-7: The Best Shoe for You
   9. 1-8: Flat and Fabulous
   10. 1-9: The Truth about Running Form
   11. 1-10: Relaxed Running
   12. 1-11: Safety First: No Headphones
   13. 1-12: Postrun Snacking Not Allowed
7. Section 2: Nutrition for Runners
   1. Essay: Lab Experiments
   2. 2-1: The Kingdom of Carbohydrates
   3. 2-2: Healthy Fats
   4. 2-3: Muscle-Building Protein
   5. 2-4: Water, the Essential Fluid
   6. 2-5: Whole Grains
   7. 2-6: Food Frequency and Timing
   8. 2-7: Tea and Coffee
   9. 2-8: Probiotics
   10. 2-9: Running and Weight Loss
   11. 2-10: Vitamins and Supplements
   12. 2-11: The Vegetarian or Vegan Way
   13. 2-12: The Super-Salad Solution
8. Section 3: Going Farther
   1. Essay: Unconventional Wisdom
   2. 3-1: The 10 Percent Rule
   3. 3-2: Training Partners
   4. 3-3: Cutback Weeks
   5. 3-4: Run-Walk for Distance
   6. 3-5: Long Runs
   7. 3-6: Long-Run Hydration
   8. 3-7: Carbohydrate Loading
   9. 3-8: Yasso 800s
   10. 3-9: Half-Marathon Training
   11. 3-10: Marathon Training
9. Section 4: Dealing with Injuries
   1. Essay: Learning the Hard Way
   2. 4-1: The Injury Conundrum
   3. 4-2: Training Errors
   4. 4-3: Cross-Training
   5. 4-4: Stretching and Strengthening
   6. 4-5: Shin Splints
   7. 4-6: Knee Injuries
   8. 4-7: Achilles Tendinitis
   9. 4-8: The Perils of Pain Pills
   10. 4-9: Blisters
   11. 4-10: A Proven Warm-Up Routine
10. Section 5: Getting Faster
    1. Essay: Running the Gamut
    2. 5-1: Interval Training
    3. 5-2: The Fartlek System
    4. 5-3: Races as Training
    5. 5-4: Hill Training for Speed
    6. 5-5: Downhill Training
    7. 5-6: The 30-20-10 Workout
    8. 5-7: Run-Walk for Speed
    9. 5-8: The Prerace Taper
    10. 5-9: Tempo Training
    11. 5-10: Out-and-Back Speed
    12. 5-11: Speed Variety and the Magic of Three
11. Section 6: Running Forever
    1. Essay: A Day to Remember
    2. 6-1: Don’t Stop. Ever.
    3. 6-2: The Hill-Running Elixir
    4. 6-3: Lose Ten Pounds
    5. 6-4: Adaptive Excellence
    6. 6-5: Running and Writing
    7. 6-6: No More Marathons
    8. 6-7: Run-Walk for Life
    9. 6-8: Total Body Strength
    10. 6-9: The Power of Positive Thinking
    11. 6-10: Don’t Stop. Ever. Part II
12. About the Author
13. Newsletters

Navigation

1. Table of Contents