Art Liberman - The Only Book Youll Ever Need - Running

THE ONLY BOOK
YOULL EVER NEED

Running

Preface

Dear Reader,

Believe it or not, I didnt begin running until I was nearly 30 years old. If anyone had told me when I was a teenager that I would become a runner, whats more, a marathon runner, I would have said they were insane! At school, I couldnt even make it around the 400-metre track without gasping for air. I started running as part of a lifestyle change and soon realized how much I enjoyed my newfound sport.

In 1983, after a year of running, I completed my first 26.2 mile (marathon) race, finishing in 3 hours and 24 minutes (3:24). Ive since run 20 marathons, with a personal best of 3:11. My running experiences have led to a variety of coaching opportunities at school and university level and with the Leukemia and Lymphoma Societys Team in Training programme. Through my website, www.marathontraining.com, I provide personal training services to runners around the world.

The message I offer to anyone considering beginning a running programme is simple: if I can do it, you can too! Youll find that once you start running, your overall health and energy levels will improve and youll experience a more positive outlook on life. Whether youre a beginner training for your first 5K race or an experienced runner trying to improve on your previous marathon time, The Only Book Youll Ever Need: Running provides comprehensive training information on a wide range of running-related topics. It is your all-in-one training resource and running companion. Welcome to the wonderful world of running!

Art Liberman

Acknowledgments

My acknowledgments begin with happy memories of my mother, Sylvia, and brother, Jack, who passed away in 1988 and 1995, respectively. They both took the time to listen, care and exemplify how to live a good life. They also emphasized the importance of giving oneself to others. Thanks also to my father, Sam, and brother, Robert, who helped me to develop a strong work ethic and passion towards my career and personal interests while demonstrating to me in their own ways how to strive for and attain excellence in all that I undertake.

I owe much gratitude to my first running mentors, Dr Brian Smith and Terry Hamlin, for imparting to me, both as a runner and as a coach, many of the training methods and philosophies that I use today. Thanks also to Randy Brown, my personal friend and fellow coach, for helping me further refine my coaching skills. I have appreciated his counsel and support over the years, and also with this project.

Thanks to all the runners Ive had the pleasure to train with and coach over the past 25 years, including those with the Leukemia and Lymphoma Societys Team in Training programme, members of the cross-country teams at the College of Charleston and North Charleston High School, and visitors/clients of my website, State of the Art Marathon Training (www.marathontraining.com). Youve all taught me more about running and coaching than you can imagine!

Thanks to Dominique and Carlo DeVito and Dr Stephen Pribut for their editorial assistance, journalistic contribution and support with this book. You guys were great!

Enjoy The Only Book Youll Ever Need: Running and Ill see you on the roads!

Art Liberman

Top Ten Reasons to Run

Physical fitness: youll lower your resting heart rate, strengthen your heart, improve your cardiovascular system, strengthen and tone your muscles and increase bone density.

If you want to lose weight and body fat, running will help.

Runners High. This is the elevated mood you get when you are running in the zone, or when you finish a particularly inspiring workout.

Running is one of the easiest and most convenient forms of exercise.

Running is a sport that you can do either by yourself or with others.

Running alone is a meditative activity. Youll find yourself solving problems that have been pestering you, gaining insight into your life, and just plain feeling better about life.

Running with others is a good bonding exercise and can be a friendship-building experience.

Running is accessible to almost everyone, from children to senior citizens.

You and your dog need more exercise. When both of you start gently and build up, you become a fitness team!

Running helps you see the world. No matter where you travel, as long as you have your running shoes and the proper clothes, you can find a place to run. Youll observe things you would never notice any other way, and youll feel more a part of your environment.

Introduction

Why run? Running is an exercise available to almost all people. And it also has one of the lowest equipment needs of any sport. You dont need a ball, a field or an umpire. You dont need a gym, a pool or a track. You might already own everything you need: running shoes, a T-shirt and a pair of shorts. Thats about it.

Of course, there are runners who go beyond the basics. As with other competitive sports, runners make use of gadgets like GPS speedometers, fancy warm-up suits and elaborate heart-rate monitors. However, these arent essential items for the beginner or novice runner. (The difference between beginner and novice runners is discussed in .)

Another benefit is that you can run alone or with other people. You might run with friends at the same pace or else run with them competitively. You can choose to run with one person or with a large group. Running is good for the whole family. All ages are encouraged to participate and compete.

And there are runners everywhere. Going on a trip? There are runners all over Europe, the United States, Australia and South America. Just name a place, and there is bound to be a local running club. Dont know where to go for your next holiday? How about a 5K race in Brighton or a marathon in New York? There are thousands of road races held each year in holiday destinations all over the world.

The point is that runners are everywhere. And everyone who runs is a runner. Even the man or woman who finishes last is still called a runner. How fast you run is not necessarily the measure by which other runners will judge you. In running, its not you versus the other person. The supreme fascination of running is that it is you against you!

Beginning a running programme offers numerous benefits, not least of which is your health. For every hour you run ten-minute miles, you burn 4.2 calories per body pound. Skipping with a rope burns 3.8 calories per body pound and swimming 3.5 calories per body pound. Half an hour spent running is comparable to riding a bike for an hour, chopping wood for an hour, playing tennis doubles, or weight training for an hour. Compared with other fitness activities, the benefits of running provide a timesaving advantage in a fast-paced world.

One of my readers tells how: I began running in 1979. It enabled me to keep my weight down and it improved my quality of life. I enjoyed life more, I wasnt tired, wasnt heavy. I was able to do more things with ease and comfort. Running improved my fitness and my outlook. I felt better about everything.

In this book youll learn how to stay on track and become motivated enough to get to the point where you dont want to miss a run. Theres also lots of important running-related health and nutritional information as well. Many people shy away from learning about physical fitness because they think it is complicated, but this book simplifies the subject for you. Your running will benefit from your increased expertise.