Customer Reviews

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

5 star:		(55)
4 star:		(11)
3 star:		(3)
2 star:		(3)
1 star:		(1)

 

 

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.

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!

A lot of the reviews here apply to a different edition of this book that prescribes a significantly different program.

I bought this book on the high recommendation of my brother and sister-in-law. I was interested in starting to run (ok, jog) again after many years off, with 3 kids in the interim and passing the 40 year mark. I was worried about injury, nagging knee probs and shin splints that have always haunted me. They assured me that this books' main premise was injury prevention. They especially liked that it started out really slow and built up as your muscles and ligs and joints got stronger. Great. Just what I need. He talked about starting at 30 sec. run, 4 1/2 min walk as many of the reviewers here have. I thought - a little slow but better than injuries and discouragement. I ordered the book. This "new, improved" edition (the previous edition has a red cover with running shoes) has a drastically different program with no explanations for, or even mention of, the changes. Even the Editor Review on Amazon doesn't mention it, only that it has some new chapters. By way of example, the first week in this program starts with segments of running 1 min, walking 2 mins (vs. segments of 30 sec. running and 4 1/2 mins walking). Twice as much running with half the recovery time! Both programs get you to the same point after 13 weeks but at no point do they converge. These are not slight modifications but seemingly completely different programs. The programs in the old edition seem to be less intense but the overall workout duration is longer (averages). This new edition is more intense with shorter workouts.

Author, publisher - please explain the changes!

Do I go with tried and true or new and improved??? I've opted for the former since my main goal, other than fitness is to be injury-free.

Also, the book includes an appendix for a maintenance program after you've completed The 13-Week Run/Walk Program. Great, in theory. At the end of 13 weeks, you're doing some 40 and 50 minute runs once a week, with the other days running 20+ mins. Week 1 of the Maintenance Program your segments are run 4 minutes, walk 2. Not until week 6 of maintenance are you running 20 minutes again and not until week 11 do you have a 40 minute run again. Maintenance or starting over? Seems like a huge step backwards to me.

Bottom line: if you want to start at the very beginning, find a copy of the older edition. If you want to start faster, than you are probably not a beginner and this program might be better for you. However, most of the remainder of the book will be info you already know.

As a final, curious aside, the companion book (a journal based on this program) that Amazon suggests you buy at the same time, was published before this edition and includes an appendix containing The 13-Week Program, presumably the old program. I've not seen the book in person, but perhaps it might've fit my needs better. But how confusing if you do buy both, you'd have two different programs that are supposed to be the same.

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!

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.

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!

One day last April, I went searching for a book to tell me how I could train for a marathon. I had never enjoyed running (I am 42) but was envious that my brother would be running a marathon on his 40th birthday and I got caught up in the excitement and said I wanted to do that too. (I am not a small, petite woman either who started off at a high activity level to begin this program. I had recently lost 45 pounds and was motivated to begin exercising.) By luck, I found this book. I started reading it, finding it informative, motivating and easy to read. The book touches on every aspect of running, such as the psychology of running, fueling the body, stretching, etch. Upon finishing the book, I figured I could do anything for 13 weeks, so I gave it a try. This book has changed my life. The program stated in the book starts you off slowly to increase your strength and stamina. I found it truly amazing how my body readily responded to the small increases that were asked of me each week. It was just enough to challenge me, but not enough to discourage me. I was able to run a 5k after 13 weeks as this book said I would and I have continued running. I plan to run a half marathon in May (a year after starting this program). Running has allowed me to keep the weight off as well as experience other positive physical payoffs such as no pre-menstrual symptoms-(mood swings, bloating, tenderness, short tempered)-all gone. I have recommended this book to many people who have also started this program and are also now runners. If you are searching for a way to easily incorporate an increase in your activity level into your everyday life, I highly recommend this book.

It usually takes me a few days to read a book, but I couldn't set this one down. I read half of it the evening I purchased it. The book is easy reading and easy to understand. I just started boxing. I need to drop some pounds and build my stamina to be able to compete. I knew that I needed to start a jogging program to assist me in reaching my goals. This book made it easy for me to be consistant and stay motivated. I also learned valuable information; allowing me to increase my distance and enjoy running at the same time. The program was easy to follow. This book made jogging easier for me. This is a must if you don't have the first clue about how to get started on a jogging program.

Just a note to those that are interested in buying this book. The 13-week run/walk program was completely revised between the 2001 and 2005 editions of the book. The 2001 edition is a much gentler approach, while the 2005 edition assumes that you have a certain level of fitness. Just to illustrate: the very first session of the first week of the 13 week program in the 2005 edition calls for "run 1 minute, walk 2 minutes; do this 12 times" (the 9th time just about killed me), whereas the 2001 edition of the book starts with "run 30 seconds, walk 4 minutes 30 seconds; do this 7 times". So if you're more fit you may be happy with the 2005 edition, otherwise try to find the 2001 or 1999 editions of the book. Otherwise, I liked the book a lot.

I used Ian MacNeill's running program to train for my first 10k (6.2 miles). What a wonderful and easy way to get started! I had tried running before and always stopped for one reason or another. This book helped keep me motivated and focused with its easy to follow program that can be done outdoors or on a treadmill. No more worrying about how long, how far, how intensly I should run during training. The book spells it all out for you. I would just put on my sneakers, look up the workout I was scheduled for that day, and run!

The focus of the book is running injury free, and the author stresses moderation and balance in training. I found his "back to basics" attitude refreshing.

Another bonus about this book is the Walking and Intermediate running programs that are included. With these extra programs, other friends and family members can use it too, no matter their fitness level.

I highly recommend this book. Good luck!