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The Beginning Runner's Handbook: The Proven 13-Week Walk/Run Program Paperback – February 2, 2005
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Top Customer Reviews
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.
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???Read more ›
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!
Most Recent Customer Reviews
I used to hate running. I still am not in love with it, but this book helped to jump start me into giving it a go and it seems to be taking hold as I'm now finishing up week 2 of... Read morePublished 1 month ago by A. Park
I really don't love to read these kind of books but it held my attention! Great testimonials and awesome information. Great reminders for even the experienced runners!Published 11 months ago by Heather Herdlicka
This is a very good book. Very informative and motivating. I love it and highly recommend it, as i myself am a beginning runner.Published 12 months ago by Rachel Waldridge
So far it has giving me the motivation to get active and actually start my weight loss journey.This plan is very straight forward and encouraging it will give you all the tools to... Read morePublished 12 months ago by Elizabeth Burnett
Really helpful for a noob. Easy to read. Great for getting into running.Published 18 months ago by Amber Drewett
Concise and helpful for runners at any level. Good illustrations and the program works for new runners as well as those who have "taken a break" from running and wish to... Read morePublished 20 months ago by R. Ramirez
Highly recommend this program. I am 62 years old and was never able to run even in my youth. Yesterday I ran for 60 minutes straight and could not believe it was me. Read morePublished 22 months ago by Lilly