| Top Ten Reasons to Run | p. x |
| Introduction | p. xi |
| Try It, You'll Like It! | p. 1 |
| Striving for Physical Fitness | p. 2 |
| Getting in the Right Mindset | p. 2 |
| No More Excuses: Time for the New You | p. 3 |
| Talk to Other Runners | p. 6 |
| Benefits of Running | p. 7 |
| You Will Feel Better, Absolutely! | p. 10 |
| Setting Yourself Up for Success | p. 11 |
| Getting Specific about Running Goals | p. 12 |
| Understand the Effects of Running on Your Body | p. 13 |
| Choosing and Sticking with a Running Program | p. 14 |
| Establish a Foundation | p. 17 |
| Common Mistakes | p. 20 |
| The Well-Equipped Runner | p. 23 |
| Running Shoes | p. 24 |
| The Inside Outs of a Running Shoe | p. 26 |
| Wearing and Caring for Your Running Shoes | p. 28 |
| Adding Orthotics | p. 29 |
| Running Socks | p. 30 |
| Additional Support Wear | p. 30 |
| Other Running Necessities | p. 32 |
| The Runner's Log | p. 34 |
| The Mechanics of Running | p. 39 |
| Assessing Running Form | p. 40 |
| Style and Mechanics | p. 41 |
| Breathing | p. 42 |
| All about Footstrike | p. 43 |
| It's All about Stride | p. 47 |
| Arms and Hands | p. 49 |
| Posture | p. 50 |
| The Mechanics of Running Hills | p. 51 |
| Runner's Recap | p. 52 |
| Time to Get Going! | p. 55 |
| Starting Out | p. 56 |
| Learning How to Run | p. 58 |
| Working with a Professional | p. 62 |
| Beginning Your Running Program | p. 63 |
| A More Advanced Schedule | p. 68 |
| Ready for Racing: The 5K | p. 69 |
| 5K Basics | p. 70 |
| The Week Before Your 5K | p. 71 |
| What to Eat and Drink | p. 72 |
| Physical Preparation | p. 74 |
| During the Race | p. 76 |
| After the Race | p. 79 |
| Stretching and Weight Training | p. 81 |
| Helping Your Muscles Help You | p. 82 |
| Stretching Fundamentals | p. 84 |
| The Best Stretches for Runners | p. 85 |
| Weight Training to Enhance Running | p. 88 |
| Upper Body Versus Lower Body | p. 90 |
| Practical Weight Training | p. 92 |
| Upper Body Exercises | p. 93 |
| Lower Body Exercises | p. 97 |
| Exercises for Abs and Back | p. 98 |
| Weight-Training Tips | p. 100 |
| Building Physical and Mental Strength | p. 103 |
| Cross-Training | p. 104 |
| Ideal Cross-Training Activities | p. 105 |
| Pilates | p. 109 |
| Yoga | p. 109 |
| Meditation | p. 111 |
| On the Road All Year | p. 113 |
| Running in Cold Weather | p. 114 |
| Running in Hot Weather | p. 115 |
| Running Indoors | p. 119 |
| Using the Treadmill | p. 121 |
| Shopping for a Treadmill | p. 122 |
| On the Road to Speed and Distance | p. 125 |
| Adding Speed Work | p. 126 |
| Fine-Tuning Your Mechanics | p. 127 |
| Quick Guidelines for Speed Work | p. 129 |
| Overview of Advanced Training | p. 130 |
| When Do I Begin My Speed Work? | p. 131 |
| Advanced Running Workouts | p. 135 |
| Hill Repeats | p. 136 |
| Fartlek Workouts | p. 137 |
| Striders, Tempo Runs, and Races | p. 139 |
| Interval Workouts | p. 140 |
| Important Warm-Up and Cool-Down Procedures | p. 143 |
| Speed-Work Programs Based on Experience | p. 145 |
| Speed Work for the Experienced Runner | p. 147 |
| Completing a 10K and Half-Marathon | p. 151 |
| Mileage Buildup for the 10K | p. 152 |
| Running the 10K | p. 154 |
| Training For and Running the Half-Marathon | p. 155 |
| The Long Run | p. 157 |
| Runners, Take Your Marks, Set, Race! | p. 161 |
| When the Race Is Over | p. 163 |
| Injury Prevention | p. 165 |
| Avoiding Injury: The Basics | p. 166 |
| The Impact (Literally!) of Athletic Shoes | p. 167 |
| Stretching to Prevent Injuries | p. 170 |
| The Gait Biomechanics of Foot and Leg Problems | p. 172 |
| Stance and Swing Phases of Gait | p. 174 |
| From Gait to Feet to Legs | p. 175 |
| Injuries of the Foot and Ankle | p. 179 |
| General Injury Guidelines | p. 180 |
| Achilles Tendonitis | p. 180 |
| When the Achilles Tendon Ruptures | p. 183 |
| Ankle Sprains | p. 184 |
| Anterior Ankle Pain | p. 185 |
| Athlete's Foot | p. 186 |
| Heel Spurs and Plantar Fasciitis | p. 187 |
| Neuroma Pain | p. 189 |
| Injuries of the Leg and Other Areas | p. 191 |
| Anterior Shin Splints | p. 192 |
| Dry Heaves or Vomiting | p. 194 |
| Iliotibial Band (ITB) Syndrome | p. 195 |
| Medial Shin Splints (MTSS) | p. 196 |
| Runner's Knee | p. 198 |
| Shin Splints | p. 200 |
| Side Stitches | p. 200 |
| All about Nutrition | p. 203 |
| Preventive Medicine | p. 204 |
| A Nutritious Mindset | p. 204 |
| Carbohydrates | p. 205 |
| Fats | p. 206 |
| Protein | p. 207 |
| Water | p. 208 |
| Vitamins and Minerals | p. 209 |
| Fiber and Cholesterol | p. 210 |
| Eating Right for Running | p. 211 |
| How to Eat Right | p. 212 |
| Getting into Eating | p. 215 |
| Are You Ready for the Marathon? | p. 219 |
| A Brief History of the Marathon | p. 220 |
| Getting Down to Business: The Long Run | p. 220 |
| Marathon Training Schedules | p. 225 |
| Mentally Training for the Marathon | p. 228 |
| Mental Strategies | p. 231 |
| The Week Before the Marathon | p. 232 |
| The Marathon Experience | p. 235 |
| Physical Preparation | p. 236 |
| Packing for an Out-of-Town Marathon | p. 236 |
| Other Travel Considerations | p. 238 |
| The Final Hours Before the Marathon | p. 239 |
| During the Marathon | p. 241 |
| On the Course | p. 243 |
| After the Marathon | p. 244 |
| Life After the Marathon | p. 247 |
| What's Next? Ultra-Running | p. 248 |
| Ultra-Running Events | p. 249 |
| Training for Ultra-Runs | p. 250 |
| Girls (Women!) Just Want to Have Fun | p. 253 |
| Comparing Men and Women Runners | p. 254 |
| Fitness for Prenatal Women | p. 256 |
| Fitness for Postnatal Women | p. 259 |
| Osteoporosis and Menopause | p. 260 |
| Safety Tips for Women Runners | p. 261 |
| The "Cult" of Female Runners | p. 262 |
| Running Away from Home | p. 265 |
| Packing Your Running Gear | p. 266 |
| But It's a Vacation! | p. 266 |
| Planning for Safety | p. 269 |
| Running with Others | p. 272 |
| Racing on the Road | p. 273 |
| Favorite Running Cities | p. 274 |
| Some Personal Favorites | p. 275 |
| Finding a Running Club, at Home or Abroad | p. 279 |
| Magazines and Books on Running | p. 283 |
| Running Online | p. 291 |
| Index | p. 295 |
| Table of Contents provided by Ingram. All Rights Reserved. |
