Disclaimer: I was sent an early copy of the book to review on the blog. No other compensation was received and all opinions stated are my own.
Runner’s World has a new book out today, Runner’s World Big Book of Running for Beginners. I had the opportunity to review a preview copy of the book, and let me tell you, it’s really great. I only wish I had something like this when I started running (in addition to my Galloway training guide of course 🙂 ). It covers just about everything a novice runner needs to know, or might have questions about as they get started.
The book has a “getting started” section for runners who just caught the running bug and want to learn how to get started. If it was an easy and lacing up a pair of running shoes and heading out the door, we wouldn’t have so many questions, would we? Beginners (and even newer) runners will find this section invaluable. You will learn what to wear and not to wear on a run, getting properly fit for running shoes, and where to get your workout on. There are so many choices, roads, trails, beaches, and so on. It gives the basics of each for the novice.
A great part of this chapter is it’s section on track running. A quick basic lesson on what you need to know before you head out onto the track for the first time. I know this was stuff that I didn’t know about until I started doing track workouts in my training about three years ago. There is also a few track terms that you will want to become familiar with.
If you are one to prefer running indoors, treadmill running is also discussed. You will learn about good form on the treadmill as well as what speed on the treadmill translates to pace-wise. Personally, I rarely, if at all run on a treadmill, but I loved the chart on what speed was for what pace you wanted to run. Good information.
Also covered in the basics is heart-rate training, cross-training, hill work, running with a group, and running with a canine partner. What impressed me is that there is also a section about running etiquette, which is a number of FAQ that novice runners tend to have. My favorite of which was about wearing your race bib on the front and not the back of your shirt. 🙂
There’s a section on motivation, how to keep your positivity up and stay on course. And, how to deal with getting out of a running rut as well as making your exercise and running a part of your exercise routine. Once running and working out becomes a part of your weekly schedule, you won’t be the same when you miss a run.
The book has a good deal of information on eating like a runner. From what the best carbs and proteins are for runners, to specific foods that you should avoid. There is also a handy grocery shopping guide if you are unsure of what to buy. It’s broken up into produce, meat, pantry, and refrigerator sections. Each one of the four gives you tips not only on what to look for, but what “foods” are impostors, making them unhealthy. If you are unsure what to fuel up with before your workout or post-workout, there’s charts for that as well.
The Runner’s World Big Book of Running for Beginners also has a chapter dedicated to losing weight. You can lose weight running, but you can also pack on the pounds with the training. It’s all in how you manage your food. A lot of folks think that running is a great way to lose weight. While that can be true, training for a race and adding miles can lead to changes with your hormones. This is explained as well and how to balance things out so that you aren’t packing on the pounds.
The last couple of chapters cover running safely and staying injury free. From making sure someone knows where you are running, to making sure you are seen by cars and other traffic, covers staying safe on the roads. Other topics include: running in the heat, running in the cold and dealing with mean dogs. The highlighted section on the heat and what to watch out for in regards to heat exhaustion and cramping is especially good stuff.
Preventing and dealing with injuries like shin splints, plantar fasciitis, IT band syndrome, achilles tendonitis, and runner’s knee give beginners good information on these common running injuries. Blisters and chafing are also discussed, and how to deal with a blister when you do get one (and you will).
Throughout the book, there are spotlights on everyday people and how running changed their life. Very inspiring to read, not only for the beginner runner. I found the stories to be relatable no matter what level of runner you are. A little inspiration is always a good thing!
So, if you are a new runner, or one coming back after a long break from the sport, this really is a great book to pick up at your local bookstore (or online). Authors Jennifer Van Allen, Bart Yasso, Amby Burfoot and Pamela Nisevich Bede all do an incredible job at packing in a lot of information into one guide.