As one of the cheapest and easiest way to get fit, there's no mystery around why you want to take up running. However, it can be hard to keep up, and you want to make sure you're doing it safely to achieve the best results. With this book, we teach you all the basics and give you the vital advice you need to make sure you're getting the most out of your new healthy hobby. Featuring: Getting started - What to know before you strap on those trainers Health & fitness - Running is a great activity to maintain a good health and weight - here are the essential tips to become a healthy runner Training - You might have a specific goal in mind, like a 5k or even a marathon, and we'll help you achieve it with our training plans Racing - Want to put your running to the test? Learn how to prepare for your first race
Top 20 tips for new runners • Ready to give running a try? Here are our top tips for beginners
Essential kit • You don’t need a lot to get started with running. Here are the key pieces of kit you need
The walk/run technique • Build up your running slowly and steadily to stay motivated and enthused
Warming up and cooling down • An essential guide to why warming up and cooling down are vital elements in your workouts
Stay safe on the road • Be aware of your surroundings at all times and never put yourself in unnecessary danger
Beginner’s advice for nutrition and hydration • Find out the best food and drinks to stock up on before embarking on your new running lifestyle
Fit running into your life • We share some top tips and advice on how, when and where to run
Common running injuries • Listen to your body to avoid picking up one of these common running injuries, which many people at some point will suffer from
Running communities • Make new friends, share running stories and get top tips and advice by joining one of the many online running communities
The benefits of running • Running has a lot of benefits, both physical and mental. Here, we run through the key advantages
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
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
Prevent common injuries • Don’t let an injury sideline you; prepare for all eventualities, and run safe without pain holding you back
Nutrition for runners • Choosing the correct foods and drinks to incorporate into your diet is vital for optimum performance and results
The runner’s menu • Make the correct decisions when selecting foods while dieting
The importance of carbohydrates • As you increase your distance, dietary changes will need to be made to succeed
Sports nutrition • There is an overwhelming array of food and drink products aimed at runners, so which ones are worth your money?
What to eat when • Use the right products at the right time to get the maximum benefits to your running
Beat the bulge • The most common reason people run is to lose weight. We show you the best ways to achieve this safely and how to get lasting results
Eat for weight loss • Running will help you to lose weight, but what you eat is just as important, so make sure you are making the best nutritional decisions
Different surfaces and their fitness benefits • Explore different types of running terrain, and their pros and cons
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 deal with; we look at some of them here
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