Running for Dummies (For Dummies)

Running For Dummies is for everyone with a desire to run. If you’re a reforming couch potato, it helps ease you into a healthier lifestyle. If you have Olympic aspirations, take a look at different ways to improve your training. This easy-to-understand guide is also for those who want to:

• Lose weight
• Decrease blood pressure
• Live longer
• Relieve stress
• Boost creativity
• Find a fun way to exercise

Find dependable guidance for buying running shoes. Explore ways to maximize your training program. Discover the races you’ll enjoy running. Coauthored by the “World’s Fastest Woman” and World Record holder Florence (Flo-Jo) Griffith Joyner, Running For Dummies has world-class advice on these topics and many more:

• Nutrition and weight loss
• Hitting your stride
• Speed training
• Reaching your peak
• The day of the race
• Marathon training
• Identifying and treating injuries
• Cross-training and treadmill training
• Running for kids and seniors

Run around the block or around town. Tired of pavement? Run through the woods. Keep track of your personal progress in handy running logs in the back of the book. Improve your health, feel good about yourself, and have fun! With several million runners on the road today, you’ll find a lot of company, encouragement, and friends benefiting from this healthy and fun activity.

Containing tips from famous athletes, this guide to running shows how to assess your fitness level and get started. It includes information on stretching, warming up and cooling down, setting goals and customizing each running programme, and event techniques to help when training for a race.

You can make a difference. Buying this book contributes $1 to The Flo-Jo Memorial Community Empowerment Foundation.

— See back cover for details

" Running For Dummies is a great guide for the beginning runner. . . easy-to-understand information filled with insightful tips. It’ s a must-read for the new runner."

– Bill Hybl,

President, United States Olympic Committee

On Your Mark, Get Set . . . Run!

• Assess your goals and develop a running routine – for fun, fitness, or " race-day" competition
• Focus on your form – with expert tips and techniques
• Discover how to eat right and replenish your body after running
• Avoid injuries and stay in shape with simple strength training exercises
• Lace up with the best shoes, clothing, and running accessories
• Track your progress with a handy runner’ s log

You Can Make A Difference

IDG Books Worldwide, Inc. will donate $1.00 from the sale of every copy of Running For Dummies® to The Flo-Jo Memorial Community Empowerment Foundation, which is committed to providing young people the support they need to achieve their goals and follow their dreams.

As a comprehensive guide to the world of running, this book is filled with simple tips and instructions, as well as helpful photos and tons of insider tips. Photos and illustrations.

"Running For Dummies is a great guide for the beginning runner. . . easy-to-understand information filled with insightful tips. It’s a must-read for the new runner."
– Bill Hybl,
President, United States Olympic Committee

On Your Mark, Get Set . . . Run!

• Assess your goals and develop a running routine – for fun, fitness, or "race-day" competition
• Focus on your form – with expert tips and techniques
• Discover how to eat right and replenish your body after running
• Avoid injuries and stay in shape with simple strength training exercises
• Lace up with the best shoes, clothing, and running accessories
• Track your progress with a handy runner’s log

Florence Griffith Joyner, the "World's Fastest Woman," won three gold and one silver medal in track and field at the '88 summer Olympic Games in Seoul, South Korea, in addition to a silver medal at the '84 Games in Los Angeles. In 1989, she was voted "Most Outstanding Amateur Athlete in America" and was inducted into the USA Track and Field Hall of Fame in 1995.

John Hanc is a running and fitness columnist for Newday and contributes frequently to Runner's World magazine. He is the author of The Essential Runner and The Essential Marathoner.

Introduction.

How to Use This Book.

How This Book Is Organized.

Part I: Run, Baby, Run.

Part II: Basic Training.

Part III: The Competitive Edge.

Part IV: Fine-Tuning.

Part V: The Part of Tens.

The Running Log.

Icons Used in This Book.

Where to Go from Here.

Part I: Run, Baby, Run.

Chapter 1: The Second Running Boom.

Chapter 2: What Running Can Do for You.

Chapter 3: A Body in Motion.

Chapter 4: Your First Steps.

Chapter 5: Cruising for Shoes and Other Equipment.

Chapter 6: Nutrition for Runners.

Part II: Basic Training.

Chapter 7: Elements of Style.

Chapter 8: Warming Up, Stretching Out, and Cooling Down.

Chapter 9: Just for the Hill of It.

Chapter 10: Running in the Elements.

Chapter 11: Safety First.

Part III: The Competitive Edge.

Chapter 12: Advanced Training.

Chapter 13: A Day at the Races.

Chapter 14: Marathon or Bust.

Part IV: Fine-Tuning.

Chapter 15: Injuries and How to Treat Them.

Chapter 16: Cross-Training and Treadmill Training.

Chapter 17: Strength Training.

Chapter 18: Running for Women, Kids, and Seniors.

Part V: The Part of Tens.

Chapter 19: More Than Ten Ways to Sharpen Your Mental Edge.

Chapter 20: Ten Beautiful Races.

Chapter 21: Ten Great Races for Women.

Chapter 22: Ten First-Time-Friendly Marathons.

Chapter 23: Ten Great Web Sites for Runners.

Appendix: Running Clubs.

Running Log.

Index.

Book Registration Information.