Running is one of the most efficient, accessible workouts, and hitting the road (or trail or treadmill) offers up a plethora of physical and mental benefits, including an improved mood, a healthy heart, and a lean body. The Runner’s World Complete Guide to Running gives you everything you need to achieve your running goals—regardless of whether you’re starting from scratch, coming back from a break, looking to improve your speed and performance, or just want to maintain a consistent routine.
WELCOME
GETTING STARTED • Your guide to becoming a better runner—whether you’re new to the sport or just want to know more.
FEEL LIKE RUNNING? • Whether you’re just starting out, coming back after a break, or want to amp up your current routine, our experts give you the knowledge you need to get off on the right foot.
WHY RUN? • Here’s how it can make you healthier, happier, and smarter.
DO YOU REALLY NEED THAT? • Stepping into a specialist running shop can be daunting. Use this chart to work out what types of gear you need.
WHAT SHOULD YOU KNOW? • Find the best answers to your most frequently asked running questions.
TRAINING • The advice in this section will help you fine-tune your routine for the greatest results possible.
15 WORKOUT ESSENTIALS • Arm yourself with some basic knowledge and you’ll soon be training with confidence.
MAKE A MASTER PLAN • How to schedule key training elements to become healthier, stronger, and faster.
WHEN LIFE STRIKES • Sometimes you just can’t get out to run. Here’s what to do if…
WHEN TO WING IT • Your plan shouldn’t own you. Bend the rules for these scenarios.
IN THE LONG RUN • If you manage them right, your long runs will help boost your endurance and get you used to spending time on your feet.
PERFECT TEMPO • The “comfortably hard” run is vital to clocking your fastest time. Here’s how to make it work for you.
GETTING YOUR TEMPO RIGHT • A classic tempo run is a sustained, hard effort for two to four miles, with a decent warmup and cooldown.
20 WAYS TO SPEED • Improve your race pace by adding designated speed training days to your regular running schedule.
WHERE THERE’S A HILL, THERE’S A WAY • How to power up, over, and down any incline.
MAKING GOOD PROGRESS • Progression runs are a great way to build strength, speed, and toughness—and there is a multitude of variations to fit every goal.
THE UPSIDE OF RUNNING INSIDE • Whether you’re a convert or a skeptic, here’s how to get the most out of your time on the’mill.
DREAD THE ’MILL? • Nine reasons to take your training indoors.
TREAD RIGHTLY • Expert advice for those new to belting it out.
ALL-TERRAIN TRAINING • Switching some of your quality workouts to trails and sand will build your stamina, strength, balance, and mental toughness.
RUNNING NUTRITION • Eating the best foods for your body is just as important as the workouts you do.
FEED YOUR GOAL • Make sure your weekly shopping list reflects the aims of your training plan.
PERFECT TIMING • When you eat something is almost as important as what it is. Use this guide to match your meals to your training.
REFRESHER COURSE • A guide to how much—and what—to drink during your training runs, no matter what the distance.
THE SUPER DIET • Slim down and speed up with these nutrient-packed healthy foods and drinks.
DON’T GET HURT • With the right exercises and lifestyle adjustments, you can protect your body from harm.
STAY INJURY-FREE • How do you run strong and prevent injury? Proper form, strength training, and wearing the right shoes can all help.
THE FULL-BODY FIX • Use these self-tests to find...
