Bingham - No need for speed: a beginners guide to the joy of running

Notice

This book is intended to help you make decisions regarding your fitness and exercise program. It is not intended as a substitute for professional fitness and medical advice. As with all exercise programs, you should seek your doctors approval before you begin.

2002 by John Bingham

Cover photograph by Rodale Images

All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of the publisher.

Runners World is a registered trademark of Rodale Inc.

Cover and Interior Designer: Christopher Rhoads

Cover Photographer: Mitch Mandel

Library of Congress Cataloging-in-Publication Data

Bingham, John, date.

No need for speed : a beginners guide to the joy of running / by John The Penguin Bingham.

p. cm.

Includes index.

ISBN-13 9781579544294 paperback

eISBN-13 9781623362324

ISBN-10 1579544290 paperback

1. RunningHandbooks, manuals, etc. I. Title.

GV1061 .B555 2002

796.42dc21 2001005875

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The first step toward lifelong running is simple: Forget everything you know about the topic.

Real and lasting inspiration comes by overcoming your doubts and fears, one step at a time. With each step forward, it becomes more difficult not to be an athlete.

Until you exorcise the memories that keep you from succeeding, theres no point in exercising your body. You can be the best runner you can be, if youre realistic about your abilities and your goals.

Staying active for a lifetime is an act of faith. Little by little, day by day, run after run, youll find the answers.

Everything you need to know to begin running with confidence and enthusiasm, including how to find the right shoes, what to wear, and how to use a training plan

You cant trade your body in for a new, improved model. Accepting the natural strengths and weaknesses of the body you have is the key to becoming the best you can be.

Master these four keys of training, and youll never think you need to try harder again!

Eating the wrong foods will keep you chained to the sofa, but if you can see the food on your plate, youll feel more like running.

Listen to your body, and eliminate the four-letter word pain from your running vocabulary.

Everything you need to know to prevent injuries and to run ache-and pain-free

The key to running for the rest of your life is not disciplineits dedication!

Training wont always get you what you want, but if you pay attention, youll usually get what you need.

The best goalsthe ones youll achieveare the ones you can accomplish, revise, and accomplish again.

Being fit isnt a goal or destinationits a way of living life, a natural state.

Everything you need to know about cross-training and living fit for the rest of your life

Focus on where you are instead of where you wish you were. The joy will follow.

Keep track instead of keeping score. Youll discover that your worstlike your bestlasts only an instant, and that accepting your limitations liberates you to become yourself.

If your mind and body are always at odds, its hard for either to feel good. Fire your inner critic and discover the truth: Youre a winner!

You may never win a race, but the years ahead can be filled with victory after victory.

Lets race! Everything you need to know about runnings ultimate joyfrom training to the postrace party

Writing the acknowledgments for my first book was probably a lot like planning an acceptance speech for an Academy Award. I wanted to thank everyone Id ever known because I wasnt sure Id ever get another chance. Now, for my second book, I have another chance.

Its surprising that most of the people I thanked last time are the same people I need to thank this time. Those who have supported me most unconditionally, the friends and family who stayed through my metamorphosis, are still here. For that, and to them, I am eternally grateful.

But there are a few new faces, most notably three young editorsSusan Lindfors, Mark Remy, and Jane Hahnwho have continued to make me sound smarter than Ill ever be. In their own way, each has helped make me a better writer and, more important, a better person.

And, Alisa Bauman, a wonderful young editor, has served as the chief editor of this project. Alisa demonstrated a remarkable talent for breathing life into my writing and polishing my thoughts until they are brilliant. She has taken my vision of what this book could be and made it a reality. I am astonished at her patience and skill.

Jenny Hadfield, a great friend and uncompromising coach, has taught me that wanting to be a better runner isnt enough. You have to know how to get better. With her gentle but unrelenting guidance, I am stronger, healthier, and better able to take on the challenges of running and living than at any time in my life. This book could not have been written without her help.

In the past 3 years, Ive seen thousands of new faces at the starting lines of large and small road races around the country. They are the faces of those who have discovered, as I did, that running isnt only about miles and pace. Its about people. Its about finding the best in ourselves and the best in each other. These new runners are the heart and soul of the sport. They are a never-ending source of inspiration for me. Im grateful that they have chosen to join me on this journey.

Finally, I must thank Amby Burfoot for his influence and impact on this book and my life. Amby gave me the opportunity to have the life that I have. He took the risk of giving mean old, slow runner and an unknown with no background or training as a writera column in the worlds premier running magazine. Every day I try to affirm his faith in me.

People will tell you lots of good reasons to start running: lose weight, get fit, have a healthier heart, relieve stress, and lower your cholesterol, to name a few. In my experience, those happen to be just about the worst reasons to run.

Ive heard runners talking to non-runners. Runners almost always start by telling the would-be runner about all the legitimate-sounding reasons to run. For some reason, runners are afraid to tell people the real reason they run. We like it! We really like it.

The truth is that very few people are willing to get up at 5:00 A.M., pull on running shoes, and step out into the rain just to lower their cholesterol levels a few points. No, it isnt that way. We runners run in the rain and cold and in the heat and humidity because not running is unthinkable.

I spent most of my life thinking that runners were lunatics. I saw them on the back roads where I lived in the middle of the Ohio winter and thought they were totally mad. Now when Im out running on the lakefront path in the middle of a Chicago winter, I