Running is an obvious choice when looking for ways to get fit and lose weight, or if you just want a new hobby. After all, it’s a cheap sport, requires minimal kit, and burns calories fast. However, it can be daunting when you are first starting out, which is where this book comes in.. In this brand-new edition of Running for Beginners, we‘ve compiled all of the essential advice you need to start running today. We look at everything from nutrition and hydration to what to wear, as well as how to train properly, the best ways to prevent injury, why you should enter a race and much more. We hope that this book not only encourages you to start running, but also to keep it up and strive to achieve new goals. Once you get the running bug, there is no going back.
Running for Beginners (11th Edition)
The benefits of running • Running has a lot of benefits, both physical and mental. Here, we go through the key advantages
KEY HEALTH BENEFITS • How running helps you from the inside out
WEIGHTY MATTERS • We explore what’s so important about staying a healthy weight
HEALTHY BODY, HEALTHY MIND • Running has as many mental benefits as it does physical
Are you fit to run? • Before you start to run, make sure you have gone through this checklist to ensure you’re as fit as can be to avoid injury or other health complications
Checklist • Before running, visit a healthcare professional and make sure you have ticked all of these boxes
Monitor your progress • If you are starting running to change your body shape or lose weight, here are some methods you can use to measure results
Checklist • Seven ways you can check your health and fitness, and monitor changes to see how running is benefiting you
Top 20 tips for new runners • Ready to give running a try? Here are our top tips for beginners
Fit running into your life • You might think you don’t have time to regularly run, but there are ways to make it work for you
Stay safe on the road • Be aware of your surroundings at all times and never put yourself in unnecessary danger
Running for women • 20 things you really need to know if you’re a female runner
Running for men • Male runners have their own running issues to overcome; we look at some of them here
Running fundamentals • Get to grips with the basics, from technique to nutrition, and build a solid foundation for your running journey
Essential kit • You don’t need a lot to get started with running. Here are the key pieces of kit you need
Get the right trainers for you • The trainer market has exploded with technology, but what’s worth your money?
What to wear for running • The right clothing can make your run more comfortable and enjoyable
THE FINISHING TOUCHES • Consider some extra accessories to prepare for every season
Running gadgets and accessories • The running world is full of gadgets, but what do you really need for your runs?
STAY SAFE ON YOUR RUN • Make sure you take the necessary precautions in case of emergency
HOW TO CARRY YOUR KIT • Find a storage solution that suits your running style and length
Perfect running form • Alter the way you run to reduce injury and improve performance
Warming up and cooling down • An essential guide to why warming up and cooling down are vital elements in your workouts
The walk/run technique • Build up your running slowly and steadily to stay motivated and enthused
Different surfaces & their fitness benefits • Explore different types of running terrain, and their pros and cons
Nutrition for runners • Choosing the correct foods and drinks to incorporate into your diet is vital for optimum performance and results
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