Dan Rawson - Running: A Beginners Guide. Start and Maintain a Running Plan to Get Fit, Lose Weight, Tone Up Your Body and Feel Great Inside and Out!

"If you want to change your body, exercise.

If you want to change your life, become a runner."

Hello and a warm welcome to Running: A Beginners Guide, and congratulations for making the wise choice to get involved in the sport of running a decision which, as you will discover, can be truly life transforming.

The fact that you are here clearly shows that you have identified running as the perfect way to achieve your own health and fitness goals, and this book has been written specifically to assist you in achieving these goals as we progress through the next 12 weeks.

Undoubtedly, one of the biggest challenges a new runner faces is knowing how or where to start. Questions such as How far, how fast, and how often, are all valid for the beginner, as well as wondering what to expect and how to properly prepare for the upcoming demands that running will place on both the mind and body.

Without proper preparation and guidance, the mistake many people make when trying to get into running for the first time is to rush things, leading to them overdoing it and putting too much stress on their body. This inevitably leaves them feeling defeated and can lead to them giving up before theyve even really started.

So before you even begin to undertake a running program, there are two things I would urge you to keep firmly in mind:

Firstly, the most important part of running when you first start out is in the mind. This may seem odd, given the physical nature of what your body is about to undergo, but trust me the key to becoming a consistent, regular runner is establishing the basic habit of running to make it a regular part of your daily routine, and eventually a part of your life. Once you have done this, everything else is relatively easy!

Secondly, remember that this is personal. It doesnt matter how fast you run, or how far you run, or what your goals are for running. And it doesnt matter if you get out of breath in the first 100 yards, or have to stop and walk every few yards at the beginning, and it doesnt matter what your current weight and levels of fitness are. And it certainly doesnt matter what you look like when you run or how you compare to others!

By following the guidance and the training principles given in this book, and following a comprehensive 12 week program tailored to your needs and your goals, you will gradually build up your fitness and stamina to quickly and easily get yourself to a stage where regular running becomes an integral part of your routine .

Also, keep in mind at all times that running is a beautifully simple sport. You need no specialist or expensive equipment besides a decent pair of running shoes, you dont need to join a team or a club, you can participate with friends or go it alone, and monthly membership fees are zero. Also, according to numerous research studies, it is one of the most effective way to lose weight, get in shape, relieve stress and feel great about yourself.

Who is this book for?

This book is primarily aimed at those who are totally new to running, and who would like to begin a structured running program. You may be unsure where to start, and need a little guidance to put together a sensible, manageable practical schedule.

Or maybe you are someone who has tried running in the past, but has been unable to stick at it, or has found it difficult to incorporate into a regular routine.

Or perhaps you are a lapsed runner someone who used to run in the past and would like to get back into the running habit once again.

Whatever the case, I am assuming that you are looking for guidance as a beginner and this book is aimed specifically at beginners who are new to the sport and are looking to develop and establish a core running program for health and wellbeing.

This book is not aimed at those individuals who are already running regularly, or are physically active in other sports such as Soccer, Football, Tennis, etc. and who can comfortably manage to run 5k 10k at a racing pace.

Of course, if you have never run before, or even contemplated running before, then its only natural to feel hesitant or even sceptical about beginning a running program, and in this book we will tackle all the potential barriers and myths which may be holding you back from fully committing right now.

For example, our core belief is that everyone can run. Thats right, everyone. Thats not to say that everyone will become an Olympic athlete, or even go on to run marathons, but thats not what the spirit of running, as a path to health and fitness, is all about. The truth is, whatever your age, your size, your current weight, your background, your gender, or anything else, you are capable of becoming an established and competent runner simply by maintaining the discipline and resolve to follow a pre-planned training schedule.

Another question you may have is, Will it be hard? Well I wont sugar coat this bit for you - of course there will be times when it will feel hard, especially at the beginning, but dont worry as it soon passes. If you havent run properly since high school and sprinting for a bus leaves you breathless, then its quite normal to expect to feel some discomfort as you begin conditioning your muscles, joints, lungs and cardiovascular system once again. But if you stick at it through the first couple of weeks or so, then the hardest bit is over. From this point on you will be surprised how quickly you begin to improve, and how quickly it becomes an enjoyable experience.

What will be covered?

We will start from the very basics i.e. "What you need to know about running before you start running."

This will include:

• Before you start: Choosing the correct running kit, planning your routes, pre-running rituals
• Simple routines to avoid injury: i.e. warming-up, warming-down and dynamic stretching
• Overcoming self-consciousness about running in public
• Establishing your starting point assessing your current health and fitness
• Selecting the most appropriate training schedule for your long-term goals
• Basic guidelines, tools, tips and techniques to establish and maintain a regular running routine