Adam Bean - Runners World Best: Getting Started

A lifetime of running begins with a single step.

Congratulationsyouve just taken the most important step on the rewarding path to becoming a runner: picking up this book to read and learn more about it. Whether youre already running, taking it up again after a layoff, or interested in the sport for the first time, this book contains practical advice, training guidance, injury tips, and information that will help you think of yourself as a runner. At Runners World magazine, we believe that anyone can run, given the proper motivation and knowledge. To that end, weve organized this book to guide you step-by-step into the subject. In the beginning, its all about preparation; in the middle, running itself takes center stage, and toward the end, we focus on what lies ahead. may have heard about running to understanding its many benefits. Experienced runners will tell you that even though running seems like a purely physical endeavor, it relies on a firm psychological foundation of enthusiasm, commitment, and experience. In other words, if you get your mind running, your feet will follow.

, Getting Ready, moves you into physical preparation. Know thyself, goes the old maxim, and the opening chapters of this section offer advice on preparing to run by checking your current level of physical fitness. Whats the only gear youll need? Running shoes, to be honest, and perhaps an article or two of athletic wear. We bring you up to speed on shoes and clothing, then move on to foodthe what, when and how of eating well for optimum running. Lastly, Getting Ready takes you through the basics of warming up, cooling down, and stretching, with in-depth descriptions of the best stretches to keep you strong and limber.

Ready to run? , The Running Plans, is the place to go. If you have no prior experience running, check out the 30/30 Plan, which provides a month-long program to get you started. If you have some running experience, the 10-week Run/Walk Plan will build your endurance. And the All-in-One workout will provide the next step in your progress as a runner by challenging your mind, muscles, and lungs. This section also introduces you to the concept and practice of speed workstructured workouts that use specific types of running (up hills, for example) to deliver increased stamina and strength. And because injury prevention should always be one of your priorities, we wrap up The Running Plans with a primer on how to know when your body is off its mark, and what to do about it.

One of the many joys of running is belonging to a community of runners, and , Getting Out provides valuable tips about different ways to get involved in social running. From finding a running buddy, to joining the group run in your town, to surfing the Webs online running communities, weve got all of the advice you need to get started. Theres even a section on one of the newest trends in training runners: coaches who work with you online.

There is always another level to reach for, as youll learn in , Next Steps. Encompassing elements ranging from setting goals, staying motivated, and keeping a training log, to cross-training in complementary sports like cycling and swimming, Next Steps includes lots of running know-how. And because no book on running would be complete without a discussion of competition, we end Getting Started with tips on how to run your first race.

Use this book as a reference for the basics of running, as inspiration for the days when you need a little motivation, and as a guide for taking your running from where it is to where you want it to be. Every runner, no matter how fast or far they are able to run, started off on Day One with a mixture of enthusiasm, curiosity, and beginners anxiety. If youre at that moment, or if youve come back to it after some time spent not running, this book is for youto support your new life as a runner. Everything in this book has been thoroughly researched and is eminently do-able, so read up, lace up, and start running; you have no idea how much fun youll have until you get started.

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I WISH I HAD KNOWN

At Runners World, we already know what youll soon find out: 99 percent of runners are friendly, helpful people. Thats why we checked in with veteran runners and asked them this: What do you know now that you wish you knew when you started? Whether youre just starting out, or have been running for decades, youll learn something from their answers, which youll find scattered throughout the pages of this book. Heres the first:

I wish I would have been less self-conscious when I started, but I listened to a group of women runners who thought they were on display when they ran. Eventually I saw beyond that. Now I run for me, and I dont care what others think about it.

Mary, age 45
Years running: 5

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Once you start running, youll want to share the love.

Running is like love; once youve experienced it, you understand forever what a blissful thing it can be. But just as you might struggle to impart to the lovelorn what it feels like to have found your soul mate, there are aspects of running that youll really understand only once youve settled into that steady rhythm of footfall and breath.

With that said, here are just some of the tangible benefits you can reap from running.

Its easy If you can walk, you can runany time of the year, anywhere you happen to find yourself. Its just that simple.

Fits into almost any schedule Its hard to find a workout that delivers more benefit in just 20 or 30 minutes than running. Its a tremendously efficient activity that gets you fit faster than any other fitness regimen.

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Weight loss Nothing beats running for sheer calorie-burning power. Thirty minutes of running burns 40 percent more calories than its nearest competitor, cycling.

Improved muscle tone Whether youre interested in toning your legs, tightening your midsection, or simply looking as good as you feel, running is a proven means to this end.

Opportunity for exploration Ever feel lethargic or disoriented after a long car or plane ride? Join the ranks of runners who routinely explore their new locales with a workout. Not only does running help you get your bearings in a new environment, it helps reset your biological clock if youve crossed time zones, and of course, it gets your body moving again. This is an especially welcome benefit for business people.

Sets an example for the kids The active adults of tomorrow need active role models now, and running is a great way to set that example for children. Your road race can easily become a family affair, as many competitions include elements for all ages, such as (very) short distance walk/runs for toddlers and other child-friendly activities after the race.