You may have tried and failed in the past to make running stick, but never the less you are determined to master it. You may tell yourself that “running is hard”, or “I’m just not a runner”, but the truth is that anybody can learn to run if they have the right approach. You will likely have many questions; “how do I build up my running distance?”, “how do I stay motivated to run?”, “how do I warm up and cool down?”. All of these and more are covered off within the pages of this book along with a step by step guide to building up your running to 60 minutes. There is more to learning how to run than just going out and seeing how far you can go three days a week. Some people will undoubtedly have success with this method, but for most beginner runners it takes a little more guidance and support to truly master the art of running. More and more beginners are deciding to take their first steps and learn how to run. Races are popping up all over the place geared towards beginner runners and it remains one of the most accessible sports around. Learning how to run should be a fun and rewarding experience in itself, not just a means to achieve a goal. Beginner’s Luck is a complete program that teaches you everything you need to build your confidence as a runner. The program itself removes the pressure of having to stick rigidly to a set rate of progress, and instead allows you to progress at your own pace. If you are a beginner runner who would like to learn how to run for up to an hour AND surprise yourself as to how easy it really is, get Beginner’s Luck and start out on your journey today.

    Use a heart monitor to maximize athletic performance.

    Whether you’re a competitive veteran or a recreational beginner, this essential guide will tell you exactly what to eat, what to wear, what to expect, and how to train. When race day arrives, author Dave Kuehls, contributing editor at Runner’s World and a marathoner himself, will have you in the best shape of your life—physically and mentally. All you have to do is take the first step.Four Months to a Four-Hour Marathon includes:• Day-by-day training schedules for 4-hour and 5-hour marathoners• Detailed diet plans• The marathoner’s mind-set• Right and wrong things to wear• How to pick the right sneakers• Pain vs. performance—how far to go• Common pitfalls to avoid—in training and during the race• A list of the 36 marathons in North America where you can run the fastest times

    No facility. No machines. Just two dudes and a tribe of thousands. Welcome to November Project’s world takeover.What started 4 years ago as a simple monthlong workout pact between two former Northeastern University oarsmen in Boston has grown into an international fitness phenomenon. November Project espouses free, public, all-weather, outdoor group sweats that turn strangers into friends and connect everyone to the city in which they live. It’s been described as everything from flashmob fitness to “the fight club of running clubs” and a cult. But November Project prides itself on defying categories.In November Project: The Book, Brogan Graham (a.k.a. BG) and Bojan Mandaric, in their own spicy, big-hearted words, chronicle, along with tribe member and writer Caleb Daniloff, their fitness movement’s genesis, evolution, operations, membership, “secret sauce,” and future―and along the way, show you how you can get fit and societally engaged. The book also includes illustrated workouts; the keys to meaningful civic engagement; information on using your city as a gym; advice on starting an NP tribe; tips on growing, sustaining, and invigorating membership through social media; and thoughts on the collective power of community.

    No machines. No space. No hassles! With Your Body is Your Barbell, a reader will have no excuse not to get into the best shape of his or her life…simply, easily, and in just 4 weeks in the convenience of his or her own home. How? Using nothing more than what God blessed—a body with unlimited potential.Metabolic training expert BJ Gaddour, CSCS, who Men's Health magazine calls one of the "100 Fittest Men of All Time," has created a remarkably efficient and effective body-transforming diet and workout program based on just a handful of simple moves, the Bodyweight Eight. These no-equipment-required exercises are all one needs to build a strikingly symmetrical, perfectly proportioned, and classically beautiful physique, just like BJ's. (Not long ago, he was a fat guy with bad knees and an addiction to ice cream sundaes.)But it doesn't stop there. Once readers master each legendary fitness feat with perfect form, he will use BJ's "Sweat Spectrum," scalable, step-by-step progressions to go from ground zero to super hero. From these exercise variations, readers can construct hundreds of personalized workouts. Dozens of sample workouts are already demonstrated through big, bold how-to photographs within the book, and organized by goal, duration, intensity, and targeted body zone. This is the only book a man or woman needs to achieve the body he or she has always wanted anywhere…and without gear.

    Endurance Sports Nutrition will help you select the best foods, fluids, and supplements to train longer, recover more quickly, avoid injuries, and achieve your performance goals in any endurance endeavor.Sports dietitian and former elite runner Suzanne Girard Eberle provides a proven fueling program that addresses the unique needs of endurance athletes:Road and trail running: 5K to 100+ milesCycling and mountain biking: time trials to multiday ridesDuathlon and triathlon: sprint to IronmanWinter sports: Nordic ski races to mountain ascentsWater sports: rowing and long-distance swimmingEnvironmental conditions: extreme temperatures and high altitudeComplete with customizable menu plans, profiles and advice from elite endurance athletes, and strategies for avoiding the most common pitfalls of endurance athletes, Endurance Sports Nutrition will fuel your best performance.

    This training plan is based on solid science, and its physiological basis is clearly explained and incorporated into a running program that produces maximum results and reduces the risk of injury.In Road Racing for Serious Runners, Pete Pfitzinger-a world-class marathoner, distance running coach, and exercise physiologist-tells you how to get the most out of your limited training time. Pfitzinger teams up with former Running Times editor-in-chief Scott Douglas to present a training and racing plan that will help you excel in the full spectrum of road racing distances. You will learn how to- design a week-by-week training program, - determine the right pace to run during speed workouts, - get the most out of long runs, - taper training before an important race, - detect and avoid staleness and injury, - determine the best strategy for each race, and- achieve the optimal mental state to train and race.Included with each of five training schedules are racing tactics, mental tips, and lessons from world-class runners. Whatever distance you plan to race, Road Racing for Serious Runners will guide you to peak performance!

    What you do need is the courage to start. That is the "Penguin mantra" that has enabled John Bingham—through his best-selling book No Need for Speed, his popular monthly column for Runner's World magazine, and his many appearances at major running events throughout the year—to inspire thousands of men and women to take up the sport for fitness and the sheer enjoyment that running brings them.By teaming up with coach Jenny Hadfield, his wife and coauthor on Marathoning for Mortals, Bingham lays out strategies that will help readers to safely and effortlessly integrate runs into their busy schedules. In this book, backed by Runner's World, the authority of America's leading running magazine, the authors provide tips for getting started, sticking to a routine, eating for energy, hydration, and training for speed and endurance.

    Through a lifetime of research, he has developed key scientific concepts in sport that have not only redefined the way elite athletes and teams approach their professions, but challenged conventional global thinking in these areas.In this new and updated edition of Challenging Beliefs, Noakes gives his views on everything from overtraining, banned substances and the dangers of rugby to the sports-drink industry, and children and sport, debunking a few sporting myths in the process. Stories and case studies of the teams and athletes with whom he has worked are also included. In providing an intimate look at the golden threads running through Noakes's life and career, this truly fascinating book reveals the groundbreaking theories and principles generated by one of the greatest minds in the history of sports science.

    Everyone has one minute.A decade ago, Martin Gibala was a young researcher in the field of exercise physiology--with little time to exercise. That critical point in his career launched a passion for high-intensity interval training (HIIT), allowing him to stay in shape with just a few minutes of hard effort. It also prompted Gibala to conduct experiments that helped launch the exploding science of ultralow-volume exercise. Now that he's the worldwide guru of the science of time-efficient workouts, Gibala's first book answers the ultimate question: How low can you go?Gibala's fascinating quest for the answer makes exercise experts of us all. His work demonstrates that very short, intense bursts of exercise may be the most potent form of workout available. Gibala busts myths ("it's only for really fit people"), explains astonishing science ("intensity trumps duration"), lays out time-saving life hacks ("exercise snacking"), and describes the fascinating health-promoting value of HIIT (for preventing and reversing disease). Gibala's latest study found that sedentary people derived the fitness benefits of 150 minutes of traditional endurance training with an interval protocol that involved 80 percent less time and just three minutes of hard exercise per week.Including the eight best basic interval workouts as well as four microworkouts customized for individual needs and preferences (you may not quite want to go all out every time), The One-Minute Workout solves the number-one reason we don't exercise: lack of time. Because everyone has one minute.

    Finally, runners at all levels can improve their race times while training less, with the revolutionary Furman Institute of Running and Scientific Training (FIRST) program.Hailed by the Wall Street Journal and featured twice in six months in cover stories in Runner's World magazine, FIRST's unique training philosophy makes running easier and more accessible, limits overtraining and burnout, and substantially cuts the risk of injury, while producing faster race times.The key feature is the "3 plus 2" program, which each week consists of:-3 quality runs, including track repeats, the tempo run, and the long run, which are designed to work together to improve endurance, lactate-threshold running pace, and leg speed-2 aerobic cross-training workouts, such as swimming, rowing, or pedaling a stationary bike, which are designed to improve endurance while helping to avoid burnoutWith detailed training plans for 5K, 10K, half marathon, and marathon, plus tips for goal-setting, rest, recovery, injury rehab and prevention, strength training, and nutrition, this program will change the way runners think about and train for competitive races.Amby Burfoot, Runner's World executive editor and Boston Marathon winner, calls the FIRST training program "the most detailed, well-organized, and scientific training program for runners that I have ever seen."

    You take pride in your all-around physical development—but have precious little time for it. You are serving your country, raising a family, training for a sport… You have been around too long to be fooled by pop fitness "high intensity" fads. The Quick and the Deadis designed for an advanced minimalist like you. A culmination of five years of research and experimentation, it distills cutting-edge science to a straightforward protocol of only two basic exercises you mastered years ago: kettlebell swings and power pushups. Q&D delivers. A highly ranked pro boxer sums up its effects: “I had even greater speed and explosiveness and I was able to maintain this for the whole match… I had gas to sell.” A military special operator, on the wrong side of 40, reports: “a speed increase in all my powerlifts… pain relief in all of my injuries… an increase in my endurance while doing combatives… increased striking power…” Q&D can be a minimalist’s stand-alone total training regimen—or be plugged into any athlete’s regimen. It takes only 12–30min, two to three times per week. Additional benefits may include: - Increased testosterone - Decreased cortisol - Improved heart rate variability - Reduced body fat - Improved soft tissue quality All this without getting "smoked"—because you need energy to fight, work, play, live. About the Author Pavel Tsatsouline is a former Soviet Special Forces physical training instructor and Subject Matter Expert to elite US military and law enforcement special operations units. Pavel is the chairman of StrongFirst, a global school of strength offering instructor certifications and user courses in kettlebell, barbell, and bodyweight strength training.

    Validating his method through a mix of accessible science, Eastern philosophy, and the experiences of test subjects, Coates shows readers how focusing on their breathingbrings their minds and bodies into harmony and helps them run stronger, faster, and more comfortably.Rhythmic breathing increases lung volume; improves awareness and control; helps prevent injury and side stitches; improves running for those with asthma; allows runners to quickly set a pace for quality training and racing; and helps athletes manage muscle cramps. This book reviews the basics of rhythmic breathing, teaching readers how to perform it while walking and, eventually, while running. Weeklongsample schedules from different programs shows readers how to apply the rhythmic breathing scale to any workout. Coates also touches on the importance of stretching, cross-training, and core training and provides detailed training plans and schedules.

    

    A former overweight smoker turned marathoner, Margaret Webb runs with elite older women, follows a high-performance training plan devised by experts, and examines research that shows how endurance training can stall aging. She then tests herself against the world's best older runners at the world masters games in Torino, Italy.Millions of women have taken up running in recent decades--the first generation of women to train in great numbers. Women are qualifying for the Olympic marathon in their 50s, running 100-mile ultra marathons in their 60s, completing Ironmans in their 80s, competing for world masters records in their 90s. What are the secrets of these ageless wonders? How do they get stronger and faster long after their "athletic prime"? Is there an evolutionary reason women can maintain endurance into advanced years? Webb immerses herself in these questions as she as she trains to see just how fast she can get after 50.