The Beginning Runner's Handbook: The Proven 13-Week Runwalk Program

by The Sport Medicine Council of British Columbia, Ian MacNeill, Sports Medicine Council British Columbia, et al.

Book Overview

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... This description may be from another edition of this product.

• Format: Paperback
• Language: English
• ISBN: 1553658604
• ISBN13: 9781553658603
• Release Date: March 2012
• Publisher: Greystone Books
• Length: 224 Pages
• Weight: 0.95 lbs.
• Dimensions: 0.6" x 7.0" x 9.2"

Customer Reviews

Outstanding book for beginning runners

I first bought this book when I first began running a few years ago, and I found it was very well suited for beginners like me. The 13-week program starts you out the first week by running 30 seconds, then walking for 4-1/2 minutes (then repeat for about and hour). It was absolutely all I could do to run for 30 seconds at a time. By the time I finished the program, I could easily run 30 minutes at a time, and had lost about 25 pounds. I've since run in a half-marathon, and will be trying my first marathon this fall. If you're new to running, I definitely recommend that you start with this book.

The Right Stuff

It seems odd that there should be so much mystique and misinformation surrounding an activity as fundamental as running...but there you have it. For years, I gave in to this hype and believed that I could not run: it was too high-impact, I had too many previous injuries, runners all get hurt and can't do other sports, et cetera. At the same time, I wanted to run, believing that if I could find a way to do it, it would enhance my fitness and participation in other sports. I feel fortunate that I happened on this book, which I believe has the recipe for success for people who are genuinely motivated to run, and who want to improve their health through running, not sacrifice it.This book outlines a well-structured thirteen-week program, but that's not its primary virtue. The self-help/fitness sections of bookstores are full of "program"-oriented books promising four weeks to this and eight steps to that, and while an approach like that might work better than some others in a society where thinking is primarily deductive, logical, and plan-oriented, it's no guarantee of success. The real value of this book is in the way it demystifies running, providing sound fundamental information that has somehow eluded common sense. I found the discussion on cardiovascular fitness vs. musculoskeletal adaptation in chapter 2 to be a real lightbulb; likewise, the section in chapter 4 titled, "Think of yourself as an athlete". Altogether, the mindset of this book could not be further from the simplistic/masochistic "no pain, no gain" mindset that urges you to just go out there and run, and suck up the consequences until your body simply falls apart. The book clearly and strongly articulates the notion that becoming more fit is a process of building up, not breaking down. "Just do it" -- but do it the right way.Don't purchase this book the day before you want to go out and run. You really need to read the book through first. Buy the book, read it, get your mind ready -- then get out there and run!

You Deserve This Book

I started tentatively, being 85 pounds overweight, a couch potato, and an overeater (obviously), with bad knees and a bad back but I knew I had to do SOMETHING to start participating in my own life and destiny. If you're in a similar spot, and you've gotten as far as "What", this book is a tool that will give you the "Hows." Written economically and informally, it's packed with information beginning runners and walkers need, from stretching and shoe selection to injury prevention. The heart of the program is an easy-to-follow schedule that starts slow (run 30 seconds, then walk 4:30, and repeat seven times your first day) and builds every week. The plan is flexible, simple, and requires nothing more than a watch, a pair of shoes, and your commitment to yourself three times per week. If you're completely sedentary, you can start with the 13-week walk program to build your stamina before taking on running. And there's an intermediate program, when you're done with your first 13 weeks of running and looking for the "next cut." At the end of thirteen weeks, I was running 65 minutes without stopping, I had shed 35 pounds, I avoided injury and felt BETTER than when I started. I was having FUN! I realized that completing the program was about far more than running -- I had a grip on my destiny, and I was participating in life, not just watching everyone else. I realized, in my bones, that I can do ANYTHING, and breathing hard three times a week seemed a small price to pay for that. Now I look forward to my runs, and haven't missed a running day since I started over a year ago, and all 85 extra pounds are gone for good. If you're committed to yourself, this book is the tool you need.

Practical primer for anyone who wants to start running today

I was in need of an excerise program that was simple and consistent. I knew that running fit the bill, but had tried a few times in the past to begin but years of inactivity -- I had been a runner 10 years prior -- made each attempt a frustrating one. I reached a point where I had to have a detailed step-by-step program to help re-establish a running routine. This led me to search the 'Running for Dummies' genere. This book is the best of the lot. It takes you from ground zero to a 10k in 13 weeks -- provided you are in good health. If you are not, the authors address that issue too. They are very keen on making running something you ease into as they contend this allows your body to adapt to a sport than can be a shock to the system when rushed -- don't I know it! :-(I used it to prepare for the Peachtree Road Race here in Atlanta. Its a wonderful program and there is even an additional 13 week 'intermediate' program to help you continue the process along with a lot of other fun tips and tricks!If you want to start a running program, get your hands on this book today!

An excellent beginners guide!

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!