Duncan Larkin - The 30-Minute Runner: Smart Training for Busy Beginners

Notice: The author and publisher specifically disclaim all responsibility for any injury, 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. Before starting any exercise program, please obtain the approval from a qualified medical professional.

Copyright 2018 by Duncan Larkin

Foreword 2018 by Dr. Mike Moreno

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Library of Congress Cataloging-in-Publication Data is available on file.

Cover design by Tom Lau

Cover photo credit iStock

ISBN: 978-1-5107-2132-6

Ebook ISBN: 978-1-5107-2133-3

Printed in the United States of America

Im writing this book to honor every runner who has ever come across the finish line in dead-last place. I ve run for over thirty years and have taken part in hundreds of races. While its wonderful to see the look of exaltation on the winners faces, especially after a hard-fought sprint to the finish-line tape, its something else entirely to wait till the very end of the race to see that very last person come across the line. If youve never seen it happen, try it. Pat this person on the back and show your support.

Youll learn a lot about running.

Almost every last-place finisher Ive seen has tears streaming down their face. They have worked so hard for that moment. Its not easy for some to come in last, but they never seem to care.

They did it.

They overcame incredible mental and physical obstacles. They resisted the temptation to quit.

They persevered.

This is a book about running for beginners, and so its appropriate to dedicate it to this brave group of athletes. Those who finish last will always teach me the true meaning of this sport. Its not about winning; its about simply doingpushing the boundaries and resisting the temptation to quit.

Their dedication deserves all of our respect.

CONTENTS

FOREWORD

Change is such a scary word, no matter to what it refers. When we think about our healthI mean really, really think about our healthit comes down to some very basic principles. Two of those big principles are diet and exercise. But where do I start? How do I get motivated? Who do I lean on when I dont know where to go? So many of these answers are priceless. For all of us the answers are different. But I can say one thing, what Duncan Larkin has done in terms of introducing people to change as it applies to exercise is remarkable.

Ive been a practicing family medicine physician for twenty years. Ive had the fortune of being heavily involved in the weight-loss and wellness industry. I love what I do. I struggle every day, not only with my patients but also with myself. Nothing is easy. When I think about changing habits, whether its smoking cessation or starting a new exercise program or diet or maybe something simple like starting to drink more water and be more hydrated, I realize these tasks can be very challenging. Duncan has outlined and produced a very reasonable and doable program to help you get back on track. Whether you were a high-end athlete and youre trying to get back into shape or just trying to get started with any exercise program, this book is for you.

Ive known Duncan for several years, and I respect his work and his passion. We have collaborated and shared ideas over the years in terms of getting healthy. His dedication to the cause is amazing. Believe me, no one has an easy go of it. Its amazing how being healthy really encompasses some very basic principles. Trying to get started or trying to maintain good habits is a daily challenge.

One of the things I hear from my patients every day is, Im getting old, to which I reply, We all are, and the day you arent getting older is the day you really have a problem. Honestly, the health of this country has really gone south in the past several years. We all need to lean on each otheron our friends, family members, loved one, even strangers. I hope reading this book can get you going towards a new you. Baby steps is such an understatement. Believe me, the concept of basic baby steps is the way to succeed when trying to make any changes in your life. Enjoy Duncans approach. He may be just the answer you needmaybe the answer we all needto get started down that scary pathway to better health.

Dr. Mike Moreno, author of The 17 Day Diet

Chapter 1

COMMIT

Congratulations on taking the first step towards wellness. For one reason or another, youve put this book into your hands. Why? Because you seek change . Something is missing in your life. You want to improve your inner and outer beauty. You want to be well. You want to feel better about yourself. You dont want to just exist; you want to thrive .

You know that life can be about so much more if youre physically and mentally healthier. If you can run (or walk) 30 minutes a day, that day will mean something. Youll have accomplished something. Youll gain confidence. And after you put in more miles, youll lose weight and begin to eat healthier. Life will be more fulfilling than it was.

So here you are on the verge of making a lasting change to your life. Its not easy to take that first step. Its far easier to keep those resolutions in your headto say to yourself that youll commit to losing weight and embracing a healthier way of life next week or next month some other time , but not today. You see runners out on the roads and youve imagined yourself as one, but not today. Today is about everything else going on in your busy life, and tomorrow is that time when things will magically turn around, right?

But here you are. Youve actually done something to turn those good thoughts into action; youve gone and found a bookthe right bookto spur you to action.

Congratulations!

It may not seem like much. You arent sweating or sore from reading a few sentences; you arent gutting through the last mile of your first training run, but trust me, what you are doing now is just as important, so dont stop. Go, go, gofull speed ahead. Read on. Do what youve been unable to do thus far: commit to making a healthy change.

First things first: this is a book for all types of beginners. I didnt write it just for the clinically obese or for those whove never donned a pair of running shoes. It simply is a book for busy people who want to learn how to run. It can also be for those who used to run and need to get back into shape. Its a book that justifies and explains all the wondrous things that 30 minutes of daily running, or walking if need be, can do for your mind and body and how you can make the best of this magic half hour. Its not your typical how-to running book, though, which means Im not going to overwhelm you with pages and pages of physiology behind the sport and a bunch of complicated training schedules that leave you scratching your head. I want this book to be a quick read but also something that stays close by for those difficult moments when you need motivation and educationwhen the proverbial wind is out of your sails.