Stanton - Running: the complete guide to building your running program

ALSO BY JOHN STANTON

Walking: A Complete Guide to Walking for Fitness, Health and Weight Loss
Running Rooms Book on Running
Running Rooms Training Log
Runners Personal Performance Record

PENGUIN CANADA

Published by the Penguin Group

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First published 2010

Copyright John Stanton, 2006, 2010

All rights reserved. Without limiting the rights under copyright reserved above, no part of this
publication may be reproduced, stored in or introduced into a retrieval system, or transmitted in any
form or by any means (electronic, mechanical, photocopying, recording or otherwise), without the
prior written permission of both the copyright owner and the above publisher of this book.

This publication contains the opinions and ideas of its author and is designed to provide useful
information in regard to the subject matter covered. The author and publisher are not engaged
in health or other professional services in this publication. This publication is not intended to provide
a basis for action in particular circumstances without consideration by a competent professional.

The author and publisher expressly disclaim any responsibility for any liability, loss, or risk,
personal or otherwise, which is incurred as a consequence, directly or indirectly, of the use and
application of any of the contents of this book.

Copyeditor: Lee Craig
Graphic design: Aimee Kozun

LIBRARY AND ARCHIVES CANADA CATALOGUING IN PUBLICATION

Stanton, John, 1948
Running : the complete guide to building your running program / John Stanton.

eISBN 978-0-14-318627-4

1. Running. 2. Runners (Sports)Health and hygiene. I. Title.

GV1061.S652 2010 796.42 C2010-900603-8

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Contents

Preface

Chapter 1

Chapter 2

Chapter 3

Chapter 4

Chapter 5

Chapter 6

Chapter 7

Chapter 8

Chapter 9

Chapter 10

Chapter 11

Chapter 12

Chapter 13

Chapter 14

Chapter 15

Chapter 16

Chapter 17

Chapter 18

Chapter 19

Chapter 20

Preface

The benefits of running can boost the immune system and protect against chronic diseases. This book is for all those people who want to strengthen their bodies, calm and stimulate their minds and soothe their souls. It will improve you mentally, physically and spiritually.

Studies by the American College of Sports Medicine show that exercise lowers the risk of stroke by 27%, reduces the incidence of diabetes by50%, reduces the incidence of high blood pressure by 40%, reduces the risk of breast cancer by 50%, color cancer by 60% and Alzheimers by 40%.

Running burns fat, relives stress, improves your self-esteem and helps you sleep better. It also improves your energy levels, endurance, strength, speed and muscle definition, increases your odds against heart disease, improves your cardiovascular system and helps you relax. Running provides you with a positive attitude: you feel good about yourself and others, increase your metabolic rate, awaken your sex life, work and sleep better and enjoy an improved quality of life. It is a great payback for an investment of playing and having fun for about an hour a day.

Some of your improvements will come fast and easy; others will take time, hard work, discipline and patience. All of the changes will be positive. Running returns you to the basics of life as you take control of your energy, your attitude and your life.

This book will guide you with an intelligent plan, one that is both gentle and progressive in design. Gentle enough to keep you having fun and highly motivated and progressive enough to challenge you to new and improved levels of fitness each day. The secret to running success is to teach the athlete to set new and improved daily, seasonal and dream goals that are both challenging and attainable.

Here in, you will find the motivation, inspiration, training schedules, programs and innovative training techniques that will take you from running a fun run to running a personal best time in a marathon. You will learn about running, goal setting and the sheer joy of good health and good friends.