The Runner's Handbook: From Couch to 5K and Beyond

For brand-new runners starting from zero and anyone ready to go further than 5K. This handbook covers why running is worth it, setting goals that stick, a Couch to 5K run-walk approach with a sample first-week workout, choosing shoes and gear on a budget, rest and injury-smart training, nutrition for runners, staying motivated and stepping up to 10K and half marathon distances.

What's inside

• Why Run? The Physical, Mental and Emotional Highs - The many reasons running is worth lacing up for
• Setting Goals That Stick: From Daydreams to Finish Lines - Turn a vague running dream into specific, motivating goals
• Building Your Base: The Couch to 5K Blueprint - Ease in with run-walk intervals, good form and steady progress
• Gearing Up: Shoes, Gadgets and Gear - What You Really Need - Choose shoes, clothing and tech wisely and skip what you do not need
• Running Smarter, Not Harder: The Art of Rest, Recovery and Avoiding Injury - Rest days, warm-ups, pacing, strength work and step-back weeks
• Food for the Finish Line: Nutrition Tips for New and Experienced Runners - Simple guidance on eating well before, during and after your runs
• Running Through Life's Hurdles: Staying Motivated When the Going Gets Tough - Practical ways to keep running through bad days and busy weeks
• Beyond the 5K: Tackling 10Ks, Half Marathons and More - How to build toward longer races with pacing, strength work and patience

Details

• Format: PDF ebook (US Letter size)
• Length: 32 pages, 8 chapters
• Instant digital download - read on phone, tablet or computer, or print at home

This is a digital product. No physical item will be shipped.