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6

CONTENTS

Contents

PART 3. NUTRITION AND RUNNING

12. The Best Foods for Runners

99

13. The Right Food at the Right Time

108

14. Eat Snacks for High Energy

115

15. Drink to Your Health

121

PART 5. INTERMEDIATE TRAINING

21. Make More Progress with Progressive Training

169

22. 56 Super Training Tips

176

23. Run with Your Heart

186

24. Boost Your Endurance

191

INTRODUCTION

PART 1. WHY RUN?

  • 1.

    Reasons to Run

  • 2.

    No More Excuses

  • 3.

    Making Time for Exercise

  • 4.

    Strike a Balance

  • 5.

    Train Your Brain

PART 2. GETTING STARTED

9

15 26 30 38 46

55 60 67 76 86 93

PART 4. BASIC TRAINING

16. Train Simple, Succeed Big

129

17. The 8 Habits of Highly Successful Runners

137

18. Boost Your Consistency

145

19. Run Smoother and Easier

153

20. Train, Don’t Strain

160

6. 7. 8. 9. 10. 11 .

First Steps Running 101 Moving Down the Road Shoes, Clothing, and More The Run/Walk Plan Try a Treadmill

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