Product Description

At the core of this popular guide is "the program" — a 13-week walk - run plan designed to turn anyone into a runner, without injury. Originally developed by sports medicine physicians and refined through three years of clinics and responses from runners, it explains precisely how the beginner should train every day for the first 13 weeks. Every part of the process is covered, from equipment to staying motivated.

New to this edition are sections on training to run faster and farther, interval and tempo training; maintaining fitness on vacation; training for a half and full marathon; and coming back from injuries. A new chapter focuses 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. Also included is the latest on nutrition and running, including low-carb diets and other popular diet trends.

Product Details

• Amazon Sales Rank: #17299 in Books
• Published on: 2005-02-10
• Original language: English
• Number of items: 1
• Binding: Paperback
• 240 pages

Customer Reviews

An excellent book
This book was recommended to me by a relative, who at the time was a doctoral student just like myself. We both desperately needed to fight off the stress of graduate school and to combat the bodily effects of endless hours of sitting in front of a computer. He had found the way to do it. Soon, I also knew what it was thanks to him. This is an excellent book for beginning runners. It is absolutely worth your time and money. The most valuable part of this book is the amazing 13-week program. I have gone through this program a few times now and keep coming back to it. Its promise is to put the least amount of pressure on your body to prevent injury, allowing your bones, muscles, and cardio system to adjust to running gradually. You can start the program if you have never run before (as I did the first time), and it will get you running 60 minutes straight if you follow the 13-week program without undue pressure on your body. The typical training session lasts about 40 minutes and you do three sessions every week.

In my experience, the program holds up to this promise. I have felt that each training session gave me exactly the right amount of challenge. I wasn't intimidated, I wasn't in pain, I wasn't worried about failing to run for the recommended time or about hurting myself (and I worry quite a bit about sensations coming from my body) and I wasn't bored either. I felt great after completing each session, and as a result, my feelings of competence and my belief in my ability to discipline myself increased naturally.

Besides the program, the book has many useful tips and lots of information about running. You will find something useful for you. The 13-week program is also supplemented by other kinds of programs, such as programs for those who want to run faster or farther once they finish the basic program, or a program for those who want to just walk.

The only negative thing I will say about the book is that it doesn't really address what to do when there are disruptions in your following the program (e.g., you miss a few sessions during week 8, where to start again now?). However, you intuitively figure it out, so it's not a big deal.

I am very pleased with this purchase and I'm keeping it in my library. I keep coming back to this program every spring when the weather gets better and I can run in the park. Overall, I highly recommend this book for anybody who wants to make a solid exercise program a part of their routine, but don't know quite where to start.

Excellent for beginners
I bought this book when I decided to get back into running after 5 years of not doing much of anything. I really do not enjoy running, but find it is the best way to get into shape and lose weight. This book made it enjoyable! The weekly sessions are very doable and make you feel like you are really accomplishing your goals. I started out barely able to run 30 seconds, and now feel totally comfortable running 5K's or more. Great buy for someone just starting out or looking to ease back into the "fitness" scene. Great buy!!

Very worthwhile book
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.