The Beginning Runner's Handbook: The Proven 13-Week Walk/Run Program (Paperback)

~ (Author), The Sport Medicine Council of British Co (Author) "ONLY A FEW DECADES AGO, RUNNING WAS CONSIDERED THE sport of oddballs and kooks; no one recognized its health benefits..." (more)
Key Phrases: beginning runners, running technique, training log, Jim Macintyre (more...)

Editorial Reviews

Product Description

Become a runner--in just weeks! If you're eager to join the millions of recreational joggers out there, or just improve your ability, these 13-week walk-run plans show exactly how to go about it. Developed by sports medicine physicians, and refined through years of clinic testing, this absolutely basic program spells out precisely how the beginner should train every single day. Walkers get on the road to long-term health and fitness by improving their cardiovascular conditioning, while first-time runners start with a combination of walking and jogging until they reach their goal of continuous running for 50 minutes. Personal anecdotes address everything from motivation to injury. Soon you'll be out in the park or on the track, enjoying a run and prolonging your life!

Product Details

• Paperback: 176 pages
• Publisher: Greystone; Rev&Updtd edition (December 31, 2001)
• Language: English
• ISBN-10: 1550548611
• ISBN-13: 978-1550548617
• Product Dimensions: 9.8 x 6.9 x 0.6 inches
• Shipping Weight: 10.4 ounces
• Average Customer Review: 4.6 out of 5 stars  See all reviews (60 customer reviews)
• Amazon.com Sales Rank: #106,060 in Books (See Bestsellers in Books)

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  #25 in	Books > Health, Mind & Body > Exercise & Fitness > Walking
  #82 in	Books > Sports > Other Team Sports > Track & Field

Customer Reviews

Most Helpful Customer Reviews

190 of 191 people found the following review helpful:

5.0 out of 5 stars You Deserve This Book, April 18, 2001

By	The Science Chick (St. Peter, MN) - See all my reviews

This review is from: Beginning Runner's Handbook: The Proven 13-Week Walk Run Program (Paperback)

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.

85 of 85 people found the following review helpful:

5.0 out of 5 stars An excellent beginners guide!, May 10, 1999

By A Customer

This review is from: Beginning Runner's Handbook: The Proven 13-Week Walk Run Program (Paperback)

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!

57 of 58 people found the following review helpful:

5.0 out of 5 stars Practical primer for anyone who wants to start running today, September 13, 2000

By	Tony Heringer (Duluth, GA) - See all my reviews

This review is from: Beginning Runner's Handbook: The Proven 13-Week Walk Run Program (Paperback)

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!