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The Beginning Runner's Handbook: The Proven 13-Week Walk/Run Program Paperback – February 2, 2005

4.6 out of 5 stars 93 customer reviews

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Editorial Reviews

About the Author

The Sport Medicine Council developed the walk/run program, and together with athlete and writer Ian MacNeill, has produced this indispensable guide. The Sport Medicine Council is a non-profit organization dedicated to developing, promoting, and administering a wide variety of educational programs related to fitness, health, and exercise.

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Product Details

  • 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: 0.8 x 7.2 x 10.2 inches
  • Shipping Weight: 14.4 ounces
  • Average Customer Review: 4.6 out of 5 stars  See all reviews (93 customer reviews)
  • Amazon Best Sellers Rank: #333,851 in Books (See Top 100 in Books)

Customer Reviews

Top Customer Reviews

Format: Paperback Verified Purchase
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.
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Format: 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!
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Format: Paperback
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???
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Format: 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!
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