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Nell McAndrew - Nell McAndrews Guide to Running: Everything you Need to Know to Train, Race and More

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Nell McAndrew Nell McAndrews Guide to Running: Everything you Need to Know to Train, Race and More
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Running continues to rise in popularity, but many of us dont know where to start. Through her bestselling exercise DVDs and incredible running achievements, including running a sub three hour marathon, Nell McAndrew has built a reputation as a fitness expert. This book shares Nells love of running and will inspire you to take up the sport, as well as helping anyone already running to improve their performance. This is a visual, practical and insightful guide offering informative and fun coverage with tips, accurate up-to-date information and the experiences of real runners you can identify with.Find out how to get started with running and how to improve with specific sections on nutrition, marathon running and womens running (including exercising during and after pregnancy). Nell and co-author Lucy Waterlow, also an experienced runner, will equip you, whatever your age or ability, with the know-how to make running part of your life and help you learn to love training and competing as much as they do.

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NOTE While every effort has been made to ensure that the content of this book - photo 1

NOTE

While every effort has been made to ensure that the content of this book is as technically accurate and as sound as possible, neither the author nor the publishers can accept responsibility for any injury or loss sustained as a result of the use of this material.

Bloomsbury Sport

An imprint of Bloomsbury Publishing Plc

50 Bedford Square

London

WC1B 3DP

UK

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USA

www.bloomsbury.com

Bloomsbury is a trademark of Bloomsbury Publishing Plc

This electronic edition published in 2015 by Bloomsbury Publishing Plc

First published 2015

Nell McAndrew and Lucy Waterlow, 2015

Nell McAndrew and Lucy Waterlow have asserted their right under the Copyright, Designs and Patents Act, 1988, to be identified as Authors of this work.

All rights reserved
You may not copy, distribute, transmit, reproduce or otherwise make available this publication (or any part of it) in any form, or by any means (including without limitation electronic, digital, optical, mechanical, photocopying, printing, recording or otherwise), without the prior written permission of the publisher. Any person who does any unauthorised act in relation to this publication may be liable to criminal prosecution and civil claims for damages.

No responsibility for loss caused to any individual or organization acting on or refraining from a ction as a result of the material in this publication can be accepted by Bloomsbury or the author.

British Library Cataloguing-in-Publication Data

A catalogue record for this book is available from the British Library.

ISBN: 978-1-4729-0575-8

ePDF: 978-1-4729-0842-1

ePub: 978-1-4729-0841-4

Acknowledgements

Cover photograph Eddie Macdonald

To find out more about our authors and books visit www.bloomsbury.com. Here you will find extracts, author interviews, details of forthcoming events and the option to sign up for our newsletters.

CONTENTS

INTRODUCTION Welcome to my guide to running Whether youre reading this - photo 2

INTRODUCTION

Welcome to my guide to running. Whether youre reading this because you want to learn how to get started or like me youre always looking for tips on how to get faster, I hope it helps you achieve your goals.

Running is my passion, its more than just a hobby. As a busy mum of two, its my stress relief and my favourite way to unwind. Ive always loved the feeling exercise gives me. It makes me feel alive, energised and more confident. It also means I enjoy my food more and I dont feel guilty about having treats like chocolate!

Exercise has become a way of life for me and I couldnt live without it. Growing up in Leeds, Yorkshire, I was always sporty. At school I was on the netball team and tried karate for a while. I loved being active and trying new things but I was never particularly good at, or interested in, running at this time. Like many people, I think not being great at running whilst at school made me reluctant to try it when I was older. So instead throughout my twenties when I was working as a model, I kept fit at the gym and did workouts like those seen on my Peak Energy fitness DVDs. I would run on the treadmill or go for the odd run around the park, but it wasnt until I signed up for the London Marathon in 2004 (more on that later in the book) that I started to take running more seriously and I havent looked back. It turns out I was much better at it than I thought! I was 30 then and ran my marathon personal best (PB) time of 2 hours 54 minutes when I was 38. I achieved all my other PBs that year too (18 minutes 43 seconds for 5k, 29 minutes 21 seconds for 5 miles, 36 minutes 54 seconds for 10k, and 1 hour 21 minutes for the half marathon). So it just goes to show, its never too late to start or to improve. Im now in my forties and I still believe I can run faster. I love the challenge of pushing myself to see what I can do.

I think I was trying to run away from my grandma here Im not so sure about - photo 3

I think I was trying to run away from my grandma here!

Im not so sure about those running shorts Anyone who already has the running - photo 4

Im not so sure about those running shorts!

Anyone who already has the running bug will know how fun and addictive it can be, but its not always easy to get started, or to stay motivated. So I hope by sharing my passion for the sport, and what Ive learnt along the way, I can give you some support, encouragement and inspiration.

Since June 2012, I have written a monthly column for Womens Running magazine outlining how I combine motherhood and training. Ive always wanted to write a book and Im delighted to finally put pen to paper after joining forces with journalist Lucy Waterlow, a fellow running devotee. Lucy has interviewed me a number of times over the years and we bonded over our love of running and racing. This illustrates something else I love about the sport no matter what your background or ability, you can always make friends through running.

I love hearing about other peoples running experiences which is why Ive included stories from Lucy and a number of other runners in the book, alongside my own experiences and tips. I have been privileged to meet some of the best athletes, coaches, personal trainers and physiotherapists through keeping fit over the years and I have included some of their expertise here too.

So what else can you expect from my guide to running Well in the first - photo 5

So what else can you expect from my guide to running? Well, in the first chapter, youll find advice on how you can get started and a 5k training plan for beginners. You dont have to jump in at the deep end and run a marathon straight away. There are plenty of 5k and 10k races on offer so why not target one of those to get you going?

The second chapter is all about how to add variety to your training to keep you interested, and how to get fitter and faster. Theres information on the variety of races you can do, and how to prepare for your perfect race and run a PB.

Dealing with an injury can sometimes be part of running so Ive included a chapter with advice on how to avoid injury and how to deal with it should something happen.

I love my food and aim to eat healthily as Im aware of how important nutrition is to running well. So information on the best foods to complement your training, along with an insight into my daily diet, is provided in the Food For Fuel chapter.

Then theres a whole section Just For Women, covering topics such as dealing with your time of the month, how to keep running while pregnant (should you want to) and how to ease back into exercise safely after having a baby. Men are of course still welcome to read this section it might help you understand what were going through!

Finally, if its the marathon youre targeting then is for you. Theres information on taking on the challenge of 26.2 miles, with race day tips and how I managed to achieve my aim of running a sub-three hour time. Theres also a number of inspirational stories from a variety of runners who explain what tackling the long distance meant for them.

RUNNING JARGON EXPLAINED

Throughout the book there may be some common running terms you might not have heard before if you are completely new to the sport. Ill explain many of these along the way, but heres a quick guide to the basics. Later in the book, youll find information on racing and marathon jargon, and in , theres a section covering training jargon.

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