《The Complete Idiot's Guide to Jogging and Running》下载地址：

（1998年版本）

The Complete Idiot's Guide to Jogging and Running_Bill Rodgers；Scott Douglas_1998.pdf
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============

Scott Douglas 跑步书籍合集（附PDF电子书网盘下载地址）
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Bill Rodgers（比尔·罗杰斯）跑步书籍合集（附PDF电子书网盘下载地址）
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更多作者信息：

Scott Douglas-Runner's World 资深内容编辑-跑步作家-人物百科-跑步百科
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Bill Rodgers_比尔·罗杰斯_4次波士顿马拉松和纽约马拉松比赛冠军得主-马拉松210运动员-人物百科-跑步百科
//www.nduoke.com/renwubaike/bill-rodgers

《The Complete Idiot's Guide to Jogging and Running》书籍简介：

You're no idiot, of course. You follow all the latest energy-food trends, know the metric equivalent of a mile, and can even recite last year's New York City marathon winners. But when it comes to scheduling a running program, you feel like you have two left feet. Don't trash your track shoes just yet! The Complete Idiot's Guide to Jogging and Running by renowned marathon champion Bill Rodgers gives you the professional tips and training guidelines that help you reach your goal of making running an important part of your everyday routine. In this complete Idiot's Guide。

About the Author
Bill Rodgers is America's unofficial ambassador of distance running. He has won the Boston Marathon and New York City Marathon four times each, and is the author of Bill Rodgers's Lifetime Running Plan with Scott Douglas. Scott Douglas is a senior writer at Running Times magazine, and is co-author of The Distance Runner's Handbook with past Olympian Pete Pfitzinger

From the Back Cover
You're no idiot, of course. You follow all the latest energy-food trends, know the metric equivalent of a mile, and can even recite last year's New York City marathon winners. But when it comes to scheduling a running program, you feel like you have two left feet. Don't trash your track shoes just yet! The Complete Idiot's Guide to Jogging and Running by renowned marathon champion Bill Rodgers gives you the professional tips and training guidelines that help you reach your goal of making running an important part of your everyday routine.

《The Complete Idiot's Guide to Jogging and Running》目录：

Contents
Part 1: In The Beginning 1
1 Hit the RoQd, Jack and Jill 3
Reasons to Run.......................................4
8,000,000 Runners Can't Be Wrong.....................6
Runni g in the '90s..................................7
Running Versus Jogging..............................10
Mythical Contortions................................11
"You never see runners smile."....................11
“You'll ruin your knees.'.........................12
"Women are too fragile to run."...................12
The Least You Need to Know..........................13
2 Run for the Health of It 15
Lose the Fat........................................16
Weight for It.....................................16
The Math of Losing Weight.........................17
Just Run..........................................18
Composition Exercise..............................19
Disease Flees.......................................20
Handling Heart Disease............................21
Better Bones......................................21
Breathe Easy......................................22
Head Games..........................................23
Adding Life to Your Years.........................24
The Least You Need to Know..........................25
3 Taking Your First Steps
Doctor's Orders?....................................28
From 0 to 30 Minutes in a Month.....................29
Walk, Don't Run...................................30
When to Run, When to Rest.........................31
Gain Through Pain.................................32
A Beginner's Schedule.............................33
Running on at the Mouth: The Talk Test..............35
A Stitch in Time....................................37
Running the Right Way...............................38
The Least You Need to Know..........................40
VI
Contents
4 Strutting Your Stuff: Where to Run 41
Safety First.........................................42
Road Warriors........................................43
Run Away from Sidewalks..............................44
Lap It Up: Tracks....................................45
The Off-Road Option..................................47
Reach the Beach......................................48
Outer Destinations...................................48
The Least You Need to Know...........................50
5 Morning, Noon, or Night: Wh加 to Run 51
Fitting It in Your Schedule..........................52
Running Out of Time?...............................52
What U.S. Presidents Know That You Don't...........52
Morning Glory........................................54
The Lunch Bunch......................................55
Night Training.......................................56
Weekend Warriors.....................................57
Running Here and There...............................57
The Least You Need to Know...........................58
6 Mo' Better MotivQti加 59
Beyond the Basics....................................60
Goal for It!.........................................60
Keep It Real.......................................61
The Means to Get to the Ends.......................62
Logging On...........................................63
Your Very Own Guide Log............................64
What to Write, When to Write.......................65
The Buddy System.....................................66
Avoid the Extremes...................................68
The Least You Need to Know...........................71
Part 2:
7 Sole Mates: Finding the Right Running Shoes
73
75
Why Running Shoes?................................76
The Last Shall Be First: Shoe Construction........76
Vll
The Complete Idiot's Guide to Jogging and Running
The Myth of the Perfect Running Shoe..................80
All Feet Aren't Created Equal.......................81
The Three Types of Running Shoes....................81
Which Type Should You Wear?.........................83
Shoe Wear, Tear, and Care.............................83
Shopping for Shoes....................................84
Dollars and Sense...................................85
The Best Lace Places................................85
For More Information................................86
The Least You Need to Know............................87
8 From Top to Bottom: Th« Right Running Rpparel 89
What Do You Really Need?..............................90
The Cost of Comfort.................................91
Fashion and Function................................92
Cotton Isn't King: the Best Fabrics for Running.......93
Winter Wear...........................................94
The Base Layer......................................94
Running Suits.......................................95
Should You Top It Off?..............................95
The Gloves Controversy..............................96
Chest Protectors: the Importance of Sports Bras.......96
Sifting Through Sock Selections.......................97
The Least You Need to Know............................99
9 Gadgets 加 the Go 101
Watch It.............................................102
Marking Time.......................................102
Things That Go Beep in the Night...................103
Harder! Faster! Slower!............................104
Heart Rate Monitors................................105
The ABCs of Effort.................................106
Getting to the Heart of the Matter.................107
Im-Pulse Purchases.................................108
Terrific Treadmills..................................109
The Fast Lane on the Beltway.......................109
Milling About......................................110
Making the Grade...................................111
The Least You Need to Know...........................112
Vlll
Contents
Part 3: Body Shop 113
10 Stretching: The Truth 115
Flexible Flyers: Why Not to Be a Tightwad.............116
Don't Go Baiiis 杜c: The Right Way to Stretch..........118
Scheduling Stretching.................................119
Essential Stretching Exercises for Runners............121
Feet/Ankle Stretch.................................122
Calves/Achilles Tendon Stretch.....................123
Hamstring Stretch..................................123
Iliotibial Band Stretch............................124
Hips/Butt Stretch..................................125
Groin Stretch......................................125
Back Stretch.......................................126
Rubbed the Right Way: Massage.........................126
The Least You Need to Know............................128
11 Pumped Qp: Strength Training for Runners 129
Ever Notice That Runners Are Skinny?..................130
Hurry Up and Weight...................................131
Only the Strong Finish First.......................131
Top and Bottom Working Together....................131
Bulk Quantities?......................................132
Essential Strengthening Exercises for Runners.........133
Crunches...........................................134
Back Strengthening.................................135
Bicep Curls........................................136
Shoulder Press.....................................136
Chest Strengthening................................137
Triceps Strengthening..............................137
Get the Imbalance Right...............................138
Upper Leg Equilibrium..............................138
Below-the-Knee Balance.............................138
Thigh Therapy......................................139
The Least You Need to Know............................139
12 The 化hes and the Pains 141
Are Injuries Inevitable?..............................142
Should You Run on It?.................................143
IX
The Complete Idiot's Guide to Jogging and Running
Running Hot and Cold.................................145
The Agony of Da Feet.................................146
Tending to Toes....................................146
Healing Your Heels.................................147
Stressed Out.......................................147
Leggings.............................................148
Achilles' Last Stand...............................148
Stopping Shin Splints..............................149
The Knee Bone's Connected to the...................149
Don't Get Hamstrung................................151
Which Doctors to Run To..............................151
The Least You Need to Know...........................153
Eating on th« Run: Deciding 加 Your 防et 1巧
Do Running Nuts Live on Berries?.....................156
The Real Runner's Diet...............................157
Carbs: a Runner's Best Friend......................157
Where's the Beef?..................................159
The Skinny on Fat..................................159
Putting It All Together............................160
Sports Bars and Other Goop...........................160
Popping Pills: Vitamins and Other Supplements........163
Timing Mealtime......................................164
The Least You Need to Know...........................166
Crossing the Divide: Cross-Training for Runners 167
What Is Cross-Training?..............................168
Should You Cross-Train?..............................168
Cross-Training Time..................................170
Comparing Apples and Oranges.......................170
Measuring Progress by Effort.......................171
Choose Your Supplement! .............................172
The Pool Is Cool...................................172
Spinning Your Wheels...............................173
Rolling with the Changes...........................173
Other Options......................................174
The Least You Need to Know...........................175
X
Contents
15 For Women Only 177
Are Women Runners Different from Men?...............178
Running and the Menstrual Cycle......................179
Women of Steel: Iron Needs...........................180
Running and Birth Control............................181
Two for the Road: Running and Pregnancy.............181
Play, Don't Labor: Running While Pregnant..........182
Post-Partum Expression.............................183
The Least You Need to Know...........................184
16 Weathering the Elemen虹 185
A Hot Time in the City...............................186
The Dangers of Dehydration.........................187
Beating the Heat...................................187
The Winter Wonderland................................189
The Freeze-Your-Lungs Myth.........................190
Footing, Short Days, and Icy Roads.................191
Neither Sleet, nor Hail: Foul-Weather Running........191
Made in the Shade: Sun Protection....................192
The Least You Need to Know...........................193
Part 4: Join the 0aman 化ce 195
17 The Fin加 Line: Why You Should Race 197
People Pay to Do This?...............................197
Racing's Best-Kept Secret: It's Fun!.................199
Personal Bests.......................................200
Charitable Contributions.............................201
Mastering the Possibilities..........................202
The Least You Need to Know...........................204
18 The 化cing Circuit 205
A Race to the Start: Types of Races..................205
Takin' It to the Streets...........................206
Choose Your Road...................................206
Show Me the Money..................................207
Get on Track.........................................208
XI
The Complete Idiot's Guide to Jogging and Running
Over Hill, Over Dale..................................209
How to Find a Race....................................210
Seasons in the Sun....................................210
The Least You Need to Know............................211
Basic Training for Runners 213
Adding More Structure.................................214
The Hard-Easy Principle...............................214
Smooth Striding.......................................215
The Long and Short of Long Runs.......................216
Warming Up and Cooling Down...........................218
On the Fast Track: Speed Work.........................219
A Decent Interval..................................220
Fartlek: Not an Intestinal Disorder................222
The Least You Need to Know............................224
Short but Sweet: 5Ks to 10Ks 225
How Far Is a K?.......................................226
Racing 101............................................227
V〇2 to the Max........................................228
The Proper Pace Prescription..........................229
The Least You Need to Do..............................231
The Least You Need to Know............................233
Middle Ground: 15Ks to Half-Marathons 235
The Rodney Dangerfields of Races......................236
Beyond the Lactate Threshold..........................237
Timing Is Everything: All About Tempo Runs............238
The Least You Need to Do..............................240
The Least You Need to Know............................242
In It for the Long Run: The Marathon 243
A Little History......................................243
Is This Really Necessary?.............................244
Caveat Runner.........................................245
A Run or a Race?......................................246
Don't Hit The Wall....................................246
The Rest Is Easy......................................248
Spaghetti for Dinner Again?...........................249
Xll
Contents
The Least You Need to Do...............................250
The Least You Need to Know.............................251
My Favorite Races 253
Bill's Top 10 List.....................................253
The Boston Marathon....................................254
Just the Facts......................................254
What's So Special About Boston?.....................254
The New York City Marathon.............................256
Just the Facts......................................256
I Love New York.....................................257
The Falmouth Road Race.................................258
Just the Facts......................................258
Ocean Motion........................................258
The Bix 7-Miler........................................259
Just the Facts......................................259
Get Your Kicks at Bix...............................259
The Walt Disney World Marathon.........................260
Just the Facts......................................260
Disney Magic........................................260
Any Thanksgiving Race..................................260
Just the Facts......................................261
Why Give Thanks on the Run?.........................261
My Jingle Bell Runs....................................261
Just the Facts......................................262
Jinglin' All the Way for Charity....................262
The Race for the Cure Series...........................262
Just the Facts......................................262
A Cure for Sure.....................................262
The Chase Corporate Challenge Series...................263
Just the Facts......................................263
There's No “I' in “Team'............................264
The Avon Mini Marathon.................................264
Just the Facts......................................264
Ladies Only, Please.................................265
The Least You Need to Know.............................266
Xlll
The Complete Idiot's Guide to Jogging and Running
Part 4:Running Throagh the ages 267
24 Kidding Around: Running for Children 269
Should Children Run?.................................270
Be a Running Role Model............................270
Keep It Enjoyable!.................................271
The Fun of Family Fitness............................271
The Right Races for Rug Rats.........................272
Teen Angels: High School Runners.....................274
The Least You Need to Know...........................275
25 Late in the Race: 0dvke for Senior Runners 277
All Ages Welcome.....................................277
Leaving Youth in the Dust............................279
Retired Runners......................................279
Masterful Performances...............................280
Slow and Steady....................................281
Be Flexible........................................281
Aging Appetites......................................282
The Least You Need to Know...........................283
26 Running for Your Life 285
Do Not Go Gentle into that Good Night................286
Through the Years: How Aging Affects Running.........286
Recovering Performance Addicts.....................287
V〇2 Min?...........................................288
Fast Twitchin'.....................................288
Lift for Life......................................289
It's Not a Stretch to Say..........................289
Coping Strategies....................................290
The Greatest Athlete in American History.............291
The Least You Need to Know...........................292
0 Runner's Pace Chad 293
B Resources for Runners 297
Organizations........................................297
Magazines and Newsletters............................298
The Internet.........................................300
XIV
Contents
C The 100 Largest American Road Races in D Glossary Index
303
309
313
XV

《The Complete Idiot's Guide to Jogging and Running》亚马逊评论

Don't make the same mistake I did and try to start a running program without any knowledge of what you are doing. I ran for 10 years, off and on, starting a program, getting frustrated or injured, and then stopping it for awhile.
Then I found this book and read it and got a good ground-level education on the sport of jogging and running. The material is presented in a very funny and entertaining manner, with plenty of pictures and sidebars. The book even includes a tear-out chart for starting a training program that you can post on the refrigerator.
I would recommend you read this book as a way to develop a basic knowledge of running safely and effectively, and then purchase Bob Glover's "Runner's Handbook" for even more (and better) information and John Cronin's "Runner's Log" for tracking your progress.
This is a good book to read before you start your way in the sport, but it should not be the only one in your library.

I made the mistake of buying a few books about running when I got started. Actually, this one is hte only one I needed or ever use. It has great sections about training for every kind of race (when you're ready). His beginner schedule was a little unrealistic (I couldn't jog 3 mi straight from beginner to four weeks -- it took me about 10 weeks to run 3 mi straight). However, the writing is very straight forward and simple to understand. It's also extremely motivating.

Rodgers and Douglas do a fine job demystifying the sport of running. This book is very accessible and easy to read. Like other books in the series, it's structured so that you can read short portions and come back to it at a later time.

One key principle in the book is that you need to build up your endurance slowly. If you push yourself too hard at the start, you'll be sore and miserable, and you run an increased chance for injury. Together, these are a major disincentive to ever run again! Building incrementally gives your body time to adjust to the stresses of running.
The authors also emphasize stretching, which I've found to be very helpful in preventing soreness and injury.

The best thing I can say about this book is that it works. I've personally worked my way through Rodgers and Douglas's plan where you build up to 30 minutes of running. Now I've been running for over a year and a half. At the 6 month mark, I got to the point of running 6 miles at a stretch, and I did my first 5K in May. I've since decreased my distance, but I'm working back up to the 10K mark again. I feel proud of myself for going from nothing to 10K.

Other resources (e.g. Runner's World magazine) can be overwhelming for all of their sophistication. I'm thankful for this book because it gave me a goal, a plan, and lots of good advice and encouragement along the way.

I met Bill Rodgers at a recent speaking event and he signed a copy of this book for me. I had no intention of reading a book about running since I wasn't very serious about running. I do some 5K's and some 10K's for the fun of it, not because I ever have a chance of finishing in the top half. However, I have moved from 5K fun to training to complete (not win) a half-marathon. With a sense of panic that I'm now going to try to complete 13.1 miles, I decided to pull out this book and give it a quick read. It was a fast paced, easy, fun read. I highly recommend this book for people who are new to the sport who are looking at their first half-marathon. I think it would be overkill and unnecessary if you are just jogging a few miles a week (10 or less) and only planning on doing 5K's or 10K's. If you have been casually running and begin to take your hobby more seriously - start by reading this book. Bill's sense of humor comes through over and over in this book. It's a book I'm very glad I read.