- Paperback: 688 pages
- Publisher: Penguin Books; Revised, Subsequent edition (April 1, 1999)
- Language: English
- ISBN-10: 0140469907
- ISBN-13: 978-0140469905
- Product Dimensions: 5 x 1.4 x 7.8 inches
- Shipping Weight: 1.2 pounds (View shipping rates and policies)
- Average Customer Review: 133 customer reviews
- Amazon Best Sellers Rank: #258,445 in Books (See Top 100 in Books)
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The Competitive Runner's Handbook: The Bestselling Guide to Running 5Ks through Marathons Paperback – April 1, 1999
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"Competitive running gives your running life a focus. Competition measures progress. You set a goal and accomplish it." Bob Glover and Shelly-lynn Florence Glover, authors of The Competitive Runner's Handbook, know what they're talking about. Bob has run competitively for nearly 40 years, coached for 30 years, and completed more than 30 marathons, while Shelly-lynn has raced for more than 20 years and is an exercise physiologist with a master's degree from Columbia University. They've coauthored several books on running. Clocking in at over 600 pages, The Handbook covers basic training techniques, gives tips on speed training, and outlines regimens for specific races: short, 5K, 10K, half-marathon, and marathon. There are also sections on motivation and the mental aspects of competitive running, proper running form, nutrition, dealing with illness and injury, and more. In addition, the book includes many helpful charts. Straightforward and authoritative, this is a comprehensive reference guide that's suited to runners of all levels. --Andy Boynton
From Library Journal
As anyone who has ever run competitively knows, there's more to it than putting one foot in front of the other as fast as possible. The Glovers here provide a full range of advice and instruction on all aspects of running, including diet, exercise, training, strategy, and footwear.
Copyright 1999 Reed Business Information, Inc.
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equipment, nutrition, and crosstraining for everything
from running the 5K race to the marathon. The language
is very simple to understand, and provides useful
charts with regards to times in age-class groups, and
how they would rank in a field of runners, from your
back of the pack runners to your elite runner. It also
accounts for clothing, warming up, cooling down,
and everything imaginable related to running. If you
don't have a coach, or can't afford one, this is
probably your best alternative in terms of learning
how to train effectively and properly. Bob and
Shelley-Lynn really know what they are talking about,
and even the seasoned veterans might find it useful.
I have been running off and on since 1983, but I
didn't have any real ideas of how to train and eat
right until I read this book with regards to
competitive running. This book is highly recommended
if you intend to race competively in the 5K, 10K,
1/2 marathon and/or marathon. This should be your
Running Bible. If you haven't ran in a while, I
suggest consult your family physician before you
begin training, especially if you're really out
of shape, overweight, and a smoker or drinker.
It's probably best to use it as a reference guide
if you don't have the time to read through all
the book at once.
This book is
broken down into sections and chapters as follows:
Introduction: Challenge of Competitive Running
PART I: Basic Training
1. Categories of Basic Runners
2. Key Ingredients to Succesful Racing
3. Basic Training Principles
4. The Warm-Up and Cool-Down
5. Training Pace
6. Training Mileage
7. The Runner's Training Diary
PART II: Speed Training
8. Introduction to Speed Training
9. A Simplified 12-Week Speed Training Program
10. Interval Training
11. Hill Training
12. Fartlek Training
13. Tempo Training
PART III: Planning Your Training
14. The Training Schedule
15. How To Write Your Own Training Schedule
PART IV: Specific Training for Racing
16. The Novice Competitor
17. 5K Training and Racing
18. 10K Training and Racing
19. Half-Marathon Training and Racing
Part V: Marathon Training and Racing
20. The First-Time Marathoner
21. Marathon Build-Up Training
22. Marathon Countdown
23. Marathon Strategy
24. The Aftermarathon
Part VI: Mental Aspects of Competitive Running
25. Goal Setting and Race Time Prediction
27. Mental Training
28. Prerace Logistics and Day-of-Race Routine
29. Race Strategy
30. Race Tactics
Part VII: Running Form and Shoes
31. Running Form and Economy
32. Running Shoes
Part VIII: Food and Drink for Health and Performance
33. Fuel and Nutrition for Running
34. Hydration and Running
35. Performance Weight
Part IX: The Running Environment
36. Hot Weather Running
37. Cold Weather Running
Part X: Specific Competitors
38. The Masters Competitor
39. The Female Competitor
40. The Young Competitor
Part XI: Illness and Injury
Part XII: Special Training
43. Strength Training
46. Treadmill Training
47. Heart-Rate Monitor Training
48. Balancing Running With Life
Following the recommendations of some runners I know, I bought this book. In my view, it's just about perfect, and it could be the only resource most runners would ever need. It strikes a great balance between being casual and fun to read, while still containing a healthy dose of the denser scientific stuff which is necessary for effective training and racing (lactate threshold, carbo-loading, etc.). There is very thorough coverage of the major kinds of speed training, hill training, long runs, and so on; great chapters on injury prevention/recovery, diet, mental training, and footwear; and specific chapters and training plans devoted to the major race distances from 5k to marathon (as the title states), and much more. You get the idea - this book covers pretty much every topic of running with good detail. I don't believe it says much about the latest fad, barefoot running, but training principals are significantly altered for that method compared to normal shoe running, so you'd probably want an entire book specifically devoted to it.
While I say that this might be all a typical runner would ever need (and that is true) I use it as my 'bible,' the resource I go to first and always return to, while still consulting other sources like magazines or other classic training guides such as those by Daniels and Galloway. As Bob Glover points out in an early chapter of this book, other training guides are neither right nor wrong, just a different application of the same training principals used by everyone.
In my review title, I suggest getting this book over the more beginner-oriented 'Runner's Handbook' by the same authors. I don't own that one, but I recently spent a good 15 minutes paging through it at the bookstore; this book contains basically all the same information, PLUS the more in-depth and advanced material. It's beneficial to read that stuff, and view the training plans that an elite athlete would use, just for the perspective, even if you're still a novice. With any luck this book will help you catch the running bug, and within several months or a year you'll need some more advanced advice - so just get this book and get it over with.
This is one of those books that is rare in any field - a well-written, extremely credible, thorough guide that basically has no drawbacks. Get it, you won't be sorry.
This book gives me the how, where, and why for training for the various road races I run, especially marathons. I've completely read and thoroughly studied marathon books by Daniels, by Bakoulis Bloch, by Pfitzinger and Douglas, by Hidgon, as well as older marathoning books by Henderson, by Bloom, and by others. I enjoyed every last one of them. I recommend them all (especially Hidgon's "Marathon:The Ultimate Training Guide."
But I keep coming back to Glover for specifics of tempo runs, interval training, hill work, and easy-to-adapt marathon training schedules.
I keep coming back to Glover to set goals for 5K, 10K, and marathon as I progress in my running and as I get older. (I've been running since 1978.)
If you just want a fun, informative book about running and low-key racing, buy "Better Runs" by Joe Henderson or some similar book. But if you're serious about training and racing, Glover's book is a must.