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The Beginning Runner's Handbook: The Proven 13-Week Walk/Run Program, by SportMedBC
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More than 20.5 million Americans run recreationally, according to the latest U.S. statistics—an astonishing figure that underscores just how popular running is as a method of improving fitness. This tightly written, absolutely basic guide exclusively for the beginning runner offers a proven and tested program perfectly suited to those seeking long-term fitness.
At the core of the book is "the program"—the specific 13-week walk/run plan designed to turn people into runners, without injury. Everyone—walkers, first-time joggers, even those who want to advance another step—will find a training program to suit their interests, needs and current level of fitness.
For this new edition, much has been added, including all-new material on running faster and farther; fartlek, interval and tempo training; how to maintain fitness while vacationing, and a post-13-weeks maintenance program. Another new chapter focuses on building toward half and full marathons. As well, there’s a new chapter on running and the family, including running during pregnancy and after the baby arrives, jogging strollers, children who want to run and running with the family dog. Other new sections examine coming back from injuries, as well as the latest on nutrition and running, such as low-carb diets and running.
- Sales Rank: #401673 in Books
- Brand: Brand: Greystone Books
- Published on: 2005-02-02
- Original language: English
- Number of items: 1
- Dimensions: .62" h x 7.06" w x 10.12" l, .98 pounds
- Binding: Paperback
- 240 pages
- Used Book in Good Condition
About the Author
The Sport Medicine Council developed the walk/run program, and together with athlete and writer Ian MacNeill, has produced this indispensable guide. The Sport Medicine Council is a non-profit organization dedicated to developing, promoting, and administering a wide variety of educational programs related to fitness, health, and exercise.
Most helpful customer reviews
104 of 105 people found the following review helpful.
An excellent beginners guide!
By A Customer
This is a great book, and it is really written for the beginner. Although, someone who was running, but unsure how to run farther would benefit from reading this book. I have thumbed through several other books, but most have assumed that you could already run a 10 min. mile. This book is truly for the beginner!! It answers all of your questions from motivation to nutrition, plus a 13 week program to get you running a 10k. I also want to mention that this book is easy and fun to read and VERY up-to-date. 1999 copyright. A must buy for anyone who wants to start/or improve their running!
3 of 3 people found the following review helpful.
Listen to your body
By T. Ames
I bought this book to get me started running. I have not been doing much in the way of any exercise for about two years. I did start walking a couple weeks before I started this program.
I started at week one with the 1 min of jogging and 2 min of walking. I was getting some soreness and stiffness in my knees and shins. It sure does give you a wakeup call on how unfit you really are when you can barely run 1 minute without huffing and puffing. I got through week 1 then started week 2 with the 2 minutes of running. I got through the first day's training. My knees (mostly at the back of the leg) got very stiff and sore and had to quit the training for now. This partly may be due to not wearing proper shoes.
It has now been one week of rest. I am still a little stiff and sore, but much better. Yesterday I tried a 30 min walk (with new shoes). Had pain the whole time, but walked through it. Came home, stretched, and took some ibuprofen. Today I cannot believe the difference. I am feeling no pain at all just some minor aching.
What I am saying here is that EVERYONE is different. If you are getting pain after week one, I would rest, then cut the program in half for the running time and more gradually build up. You have to realize that in total for the first day you are running for 12 minutes. This may be too much for some people.
I am going to do a 60 minute walk on one day - pain free, then start another with a 30 second run and see how things go.
I bought another book - The Non-Runner's Marathon Trainer - which is very good. It also has a beginner schedule in the Introduction (Page 9) which does not start any running until after WEEK 4. Then starts jumping very quickly. This is a 10 week introduction before you start the formal training in the book.
In summary, I wish that the Handbook had explained some alternatives if things do not go well your first week - things to be aware of if you need to cut back and take it slower.
10 of 10 people found the following review helpful.
Very worthwhile book
By Mary Sherman
Before I started reading this, I was a slug - never exercised and was 70 lbs. overweight. I started a weight loss program and was walking religiously, but found that I became used to the intensity so I needed something more. My daughter recommended this book as a way to "learn" running and I've been following it ever since. I've now lost 54 pounds and am about 25% through the program. My goal is to run a 5k on my 53rd birthday the end of March, and I am confident I will be able to do it with the help of this program. I'm amazed at how easy it is to follow. That doesn't mean it's not tough - obviously it requires exertion. However, I've never felt like it was anything I couldn't handle. The best part is that it's allowed me to get that "runner's high" that people talk about. I actually enjoy exercise now.
I would recommend figuring out how you like to run. Some people like to run outside (my daughter does this) - others prefer the convenience of a treadmill (that's my choice - I love watching DVDs while running). Some do a combination - outside in nice weather and inside during bad. Don't give up, though - keep trying and I guarantee that this book will make a runner out of you.
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