Table of Contents
Introduction xi
Section 1 205 Training Tips 1
1 Planning Your Training 3
2 Getting Ready to Run 16
3 Midrun Troubleshooting 20
4 Getting Faster 24
5 Going Longer 33
6 Hill Training 37
7 Handling Extreme Weather 40
8 Race Training 46
Section 2 193 Nutrition Tips 55
9 Fueling Your Runs 57
10 Everyday Eating 69
11 In the Kitchen 78
12 Weight Loss and Maintenance 82
Section 3 126 Gear Tips 93
13 Shoes 96
14 Clothing 101
15 Other Stuff 105
16 Health, Hygiene, and Appearance 109
17 Gear For Special Conditions 115
18 Purging Gear 119
Section 4 158 Motivation Tips 123
19 Getting Out the Door 124
20 Midrun Troubleshooting 129
21 Enlisting Help 134
22 Shelling Out 140
23 Staying Inspired 145
Section 5 169 Tips For Staying Healthy 151
24 Midrun Issues 153
25 Recovery 159
26 Strength and Cross-Training 165
27 Injuries 173
28 Illness 184
29 Pregnancy 188
Section 6 157 Racing Tips 193
30 Prerace Know-How 196
31 Race-Morning Tricks 203
32 Midrace Tactics 209
33 Postrace Considerations 217
34 Advice For Specific Races 221
Acknowledgments 229
References 231
Index 249
About the Author 260