- Series: Beginning Runner's Handbook
- Paperback: 240 pages
- Publisher: Greystone Books; 3rd edition (February 2, 2005)
- Language: English
- ISBN-10: 1553650875
- ISBN-13: 978-1553650874
- Product Dimensions: 10.1 x 7.1 x 0.6 inches
- Shipping Weight: 14.4 ounces
- Average Customer Review: 4.4 out of 5 stars See all reviews (93 customer reviews)
- Amazon Best Sellers Rank: #98,339 in Books (See Top 100 in Books)
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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??? 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 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!