《The Beginning Runner's Handbook: The Proven 13-Week RunWalk Program》简介：

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.

《The Beginning Runner's Handbook: The Proven 13-Week RunWalk Program》目录：

Foreword by Doug Clement, M.D. ...... 1
Introduction ...... 3
1 | Why Run? ...... 6
2 | Getting Ready to Run ...... 15
3 | On the Road ...... 31
4 | Let’s Get Started:
The 13-Week RunWalk Program ...... 43
5 | The Psychology of Running ...... 60
6 | The Family that Runs Together ...... 73
7 | Becoming a Better Runner ...... 90
8 | Fueling the Body ...... 107
9 | Common Injuries and Recovery ...... 131
10 | Preparing for a 10-k Event ...... 152
11 | What’s Next? ...... 161
a p p e n d i x a Stretching Exercises ...... 182
a p p e n d i x b The 13-Week RunWalk Maintenance Program ...... 192
a p p e n d i x c The 13-Week Run Faster Program ...... 198
Resources and References ...... 207
Index ...... 211

《The Beginning Runner's Handbook: The Proven 13-Week RunWalk Program》 作者简介：

The Sports Medicine Council of British Columbia (SportMedBC), a professional not-for-profit society comprised of sport medical and paramedical practitioners, promotes leadership, public awareness and education in the areas of sport medicine, sport science and sport training. Ian MacNeill is a writer located in Vancouver, B.C.

《The Beginning Runner's Handbook: The Proven 13-Week RunWalk Program》读者评论：

I had a lot of "light bulb" moments reading this book. I wish I had read it earlier when I first took up running, it would definitely have made my life easier and my training more comfortable.

It's sensible, measured, and to the point. It will probably be frowned upon by purists as it encourages doing other sports as well on top of running to get fit without just running, since the poudning takes quite a toll on the body.

While I've read several books on running recently, I still learned a lot from this one and basically, having tried various methods and programmes, I am much more confident this one will work without me getting injured in the process. ("Natural Running" was all about minimalist shoes, which is a bit hard on your feet if you're not a top athlete already, and The Ultimate Beginner's Running Guide programme is pretty tough, with training five days out of seven.)

A word for girls and women here : it's also the first running guide I come across that also covers a couple of women-specific topics, namely, sports bras and running during pregnancy.

The chapter about injuries was also really enlightening and gives much more to think about than a simple list of most common injuries.
I just started the programme so it's to be continued!
Taking things so easy is a little frustrating - you don't end up completely winded feeling you've achieved a feat - but to my surprise, neither was it that easy, if only because you need to keep tabs on the various exercises.

I'll edit this review once I complete the programme. Nice and easy does it!

I've never been a sporty person but decided that I need to do something so that I don't get old and fat, basically. Running seemed like the best idea with my busy schedule. This book is so comprehensive and useful. The organization is perfect: the authors knew that putting the training plan at the end of the book wouldn't hold the readers attention and put it in just the right spot, followed by the necessary information to keep the reader training. I'm into the third week of training - it's fantastic and I feel great.

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