Goodreads helps you keep track of books you want to read.
Start by marking “The Beginning Runner's Handbook: The Proven 13-Week Walk/Run Program” as Want to Read:
The Beginning Runner's Handbook: The Proven 13-Week Walk/Run Program
Enlarge cover
Rate this book
Clear rating
Open Preview

The Beginning Runner's Handbook: The Proven 13-Week Walk/Run Program

3.92  ·  Rating Details ·  384 Ratings  ·  58 Reviews
Become a runner--in just weeks! If you're eager to join the millions of recreational joggers out there, or just improve your ability, these 13-week walk-run plans show exactly how to go about it. Developed by sports medicine physicians, and refined through years of clinic testing, this absolutely basic program spells out precisely how the beginner should train every single ...more
Paperback, 176 pages
Published December 31st 2001 by Greystone (first published April 1999)
More Details... edit details

Friend Reviews

To see what your friends thought of this book, please sign up.

Reader Q&A

To ask other readers questions about The Beginning Runner's Handbook, please sign up.

Be the first to ask a question about The Beginning Runner's Handbook

This book is not yet featured on Listopia. Add this book to your favorite list »

Community Reviews

(showing 1-30 of 660)
filter  |  sort: default (?)  |  Rating Details
Jo * Smut-Dickted *
If you are a TRUE beginning runner then THIS is your book. If you want to run a 5k or 10k and you are a couch potato this is your book. Combine this (if you like) with one of the Couch to 5 K Apps on Android or Iphone and a good yoga/stretching program and you are all set. This is a gem that takes you through running slowly - both in pace and in understanding. It actually is quite expansive in the running/training plan part and so you feel more like this is a coaching book and less of a referenc ...more
Kathryn Lucas
Apr 12, 2012 Kathryn Lucas rated it it was amazing  ·  review of another edition
Recommends it for: People new to the sport of running
This is a very valuable book for those totally new to running. If you're already running regularly, this is NOT the book for you. (It's called The *Beginning* Runner's Handbook for a reason.)

Even if you're a completely sedentary couch potato, the training plan outlined in this book will get you to the point of finishing a 10K race in 13 weeks' time. I personally always *hated* running with a white-hot passion. I was always the last kid in my middle school gym class to finish the yearly obligato
Dec 14, 2013 Melanie rated it it was amazing  ·  review of another edition
During the summer, I decided I wanted to start running on a regular basis again. I hadn't done it for a while, but it fit in with some of my goals. I started going to the gym and just running around the track, but I was terrified that I would injure my bad knee or roll my ankle again or hurt myself in some other way and make running impossible for me. So, being a librarian, I went looking for books on the subject. This was seriously the best one I found. Some were not for beginners. Some were ju ...more
Jun 24, 2014 Hayley rated it it was amazing  ·  review of another edition
I cannot stress that enough. Before I read this book and followed the program within, I was a couch potato, I hated anything related to exercise, the most fitness I got was doing some yoga classes once in a while. After seemingly most of my friends took up running and loved it, I made the decision to give it a shot, and I'm so glad I picked this book up first.

The 13 week plan is 100% manageable. I think that is the most important thing about it. The only really challenging run I
Mar 05, 2014 Elizabeth rated it liked it  ·  review of another edition
Shelves: non-fiction
I have never been a distance runner. I sprint. I am a fast walker. I watch distance runners and think ????? Yep,this book was written for folks like me. Nothing fancy, just the facts.

And it works.
True story.

Jan 29, 2008 Ruth rated it it was amazing  ·  review of another edition
Recommends it for: Anyone who wants to start a running program, but is scared to try.
Shelves: other-nonfiction
Does the thought of running a mile make you feel nauseous? Was the last time you even attempted it in the ninth grade for a fitness test? Would you think about trying to be a runner if someone made it easy for you?

If so, this book is for you. The first half of the book goes into the basics: running gear, the benefits of running, how to avoid injury, how to treat injuries, how to stretch, etc. The second part of the book gives you a very straight-forward beginning running program (there are also
Oct 26, 2008 Disgruntlement rated it really liked it  ·  review of another edition
Recommends it for: Beginning runners, naturally.
This is a worthwhile read for those who're interested in gearing up to a regular running program. Particularly of interest to those who regularly overtrain and injure themselves will be the constant reminders to take it easy when starting out, and to let one's tendons and bones gradually acclimate to the shocks and stresses of running. The most common running injuries are discussed, and various topics from stretching to nutrition receive attention.

The only thing I disliked about the book was the
Rachel Blom
A solid overview of everything a beginning runner needs to know, including advice on posture, shoes, clothes, warming up/cooling down, common injuries, cross-training, etc. And of course there's the famous 13 week walk/run program, designed to get you up to a 5k run in 13 weeks. The information is solid, though the tone borders on patronizing every now and then (example: when they describe what to do if someone at a gym offers you drugs...) The book could have benefitted from a few pictures or i ...more
Dec 29, 2010 Elizabeth rated it it was amazing  ·  review of another edition
Shelves: 52-in-2010
The Beginning Runner’s Handbook by The Sports Medicine Council of British Columbia (pp 266)

Running books aren’t supposed to be amazing. This one is as about as perfect as it gets – especially for the novice. The authors are doctors, scientists, and nutritionists. Their program has been tested by a very large sample size of runners. They present all the material in clear, easy-to-read, and concise segments. Jargon is explained with clarity that is lacking on many training program websites. Import
Feb 20, 2016 Mardee rated it it was amazing  ·  review of another edition
Great book. This program helps get you ready to run a 10k but also contains a lot of great info for new runners. I particularly like the sports physician's take on injuries and how to treat them because that perspective is not in my other books for beginning runners. If you are just starting to run or even thinking about it, this is great place to start. If you can already run a 10k then good for you but you will probably find this book too basic.
Alisa Wilhelm
Apr 14, 2010 Alisa Wilhelm rated it it was amazing
Shelves: non-fiction
I hate running, and I think I still do, but this book is perfect for people like me. There is a daily plan that tells you exactly what to do on each workout day for 13 weeks. I looked at many other books, but couldn't find any like this; I never did any running exercises in jr high or high school, so I couldn't rely on past knowledge. There are also 13-week plans for walking and hard-core running.

After the first session, I felt like this was totally do-able. It starts of slow, building up muscl
Nov 11, 2015 Stella rated it really liked it  ·  review of another edition
Reading The Beginning Runner' Handbook book was the easy part. Now its time to lace up my runners and put Mr. MacNeill's words to work. Will this be the difficult part? Possibly. I'll check back in thirteen weeks and share my thoughts on the program.
Nancy Dardarian
Helpful to me as a I'm getting back into running but mostly because of the section on injuries and how to prevent them. The rest I think I pretty much knew, but books like this help keep me motivated.
Aug 04, 2013 Cara rated it really liked it
I've always hated running, but I thought I'd give it a try because it's so damn popular, there must be something good in it. So I got this book from the library. I haven't gone through the program yet, but it looks like it will be doable. It's similar to the Couch-to-5K program that's been going around the internet, but seems easier for less-fit beginners. It proposes to take you from a sedentary lifestyle to a full 60 minutes of running in about 3 months. I do appreciate that this book doesn't ...more
Jun 29, 2015 Laura rated it it was amazing  ·  review of another edition
Shelves: non-fiction
Good, clear progressive program to make running a realistic goal. I'm starting week 4 now, and never thought I'd be able to muster the strength for these runs, but the program makes it achievable.
Apr 23, 2009 Hanna rated it really liked it  ·  review of another edition
Shelves: 2009-nonfiction
I didn't read this book from cover to cover, but I read all the sections relevant to me. As I was running, I could hear the author's advice and running techniques; it was like having a personal trainer. I would categorize myself as a beginner runner (no previous formal training, just jogging in the neighborhood park once in a while) and so the program was perfect for me. It gradually increases my running time, 1 or 2 minutes each week until I can (hopefully) reach 50 minutes without stopping. If ...more
Apr 11, 2012 Abi rated it really liked it  ·  review of another edition
I had this as currently reading for over a year. I bought it to start training to do some jogging/running for the first time and then hurt my back. I've been battling that for the past year but hope to try again some day. I loved this book. I read most of it but not quite all of it. I thought it was very clear and had great instruction and program for beginners. I could walk for long distances but had never amped it up and did jogging or running. This was a great beginning point and would recomm ...more
Mar 25, 2014 Stacy rated it really liked it  ·  review of another edition
Shelves: e-book
I haven't completed the program outlined in the book but found the information on injury prevention, technique and other beginner info really helpful.
May 24, 2010 Heather rated it really liked it  ·  review of another edition
Finished the book last weekend and started week 1 of the 13-week course. Love it so far. Since I've been out of the running world for far too many years, it's nice to have a simple, easy to use chart to get me back on track (no pun intended) and running again.

I'm glad I bought this book instead of checking out from the library, as it's been a very helpful reference tool. Will keep using for a long time and I'm excited to see if I can get back to running like I used to.
Oct 16, 2009 Kathy rated it really liked it  ·  review of another edition
I've finished reading the book, although I skimmed some parts. I'll use this as a reference and motivation to stay on track. I'm on week 2 of the 13 week run/walk program to get back into running. Be consistent, be moderate, and rest. I would have liked to see a bit more specifics on how to do cross training. I guess that will be my next book. Hopefully within 6 months I'll begin to see changes in myself and stamina.
Jan 23, 2010 Elizabeth rated it really liked it  ·  review of another edition
I just finished week one. You work up very gradually to running long stretches. You only have to run three times a week, so it seems doable. The only downer is sometimes you have 12 intervals to complete, which seems like a lot, and if I don't mark the interval as I complete it, I forget where I'm at! I think it would be hard to count what interval your on and keep track if you were running outside.
Jul 30, 2008 Laurie rated it it was amazing  ·  review of another edition
I really liked this book. It was a good motivation tool for me to start running. I have always hated running, but I actually am starting to enjoy it. I am only a few weeks into the actual 13 week program, but I like it. It gives you running and walking increments to do for each work out and you gradually increase the running segments each week. Now if I can just stay motivated...
Dec 05, 2012 Aaron rated it really liked it  ·  review of another edition
Nice beginner's program with general info. I found the anecdotal sections to be useless. Probably could have condensed the book down to 50 pages or less. More in depth statistics, facts, studies, etc. would have been a beneficial inclusion. Overall a good primer on starting a running routine but I don't feel like I've gained any deep knowledge on the subject.
Jun 26, 2011 Theresa rated it it was amazing  ·  review of another edition
On the recommendation of a friend I read this book, being I was interested in seeing if I could become a runner. I liked the book- very simple, fast read, yet descriptive and had a LOT of great information in it! I am only on week 1 of the program, so i can't comment yet on if it works or if it's for me, but so far it's going well.
Apr 09, 2012 Jennifer rated it it was amazing  ·  review of another edition
Shelves: 2012
So far, I am really happy with the program that is laid out in the 13 week program. I did not read the book cover to cover, but I know this book will be used quite a bit as I have referred to it often already!
I would highly recommend this book for anyone who wants to give running a try, but is afraid to.
Oct 10, 2007 Lizabeth rated it it was amazing
Recommends it for: EVERYONE
If this can turn me into a runner, it is truly a miracle working book! I've run 74 minutes without stopping and love it - no injury, no pain, really slow but who cares!?!? FABULOUS book if you've ever wanted to run. It's even more monotonous than knitting - a REAL stress reliever!!!
Jun 01, 2011 Olivierco rated it really liked it  ·  review of another edition
Shelves: in-english, sports
A basic book for beginners.
After having completed the 13-week program, a more complete book, for instance Daniels' Running Formula would be a good choice
Jul 26, 2012 Thalia rated it really liked it  ·  review of another edition
Shelves: canadian

Good intro for running. The 10k goal is a little loftier than I'm going for, it's a shame that they don't have a 5k model also. So the 13week plan won't do me a whole lot of good but I'll file it away... Who knows what the future might bring
Dec 23, 2008 Laura rated it really liked it  ·  review of another edition
Shelves: read-in-2008
I read the vast majority of this book, started the running program and promptly injured myself to the tune of not being able to walk for two weeks. So, there went my illustrious running career! A great disappointment for 2008!
Apr 03, 2016 Rose rated it really liked it  ·  review of another edition
Shelves: wellness, edification
I found it very informative. I will admit that I skimmed the sections I already knew or which didn't pertain to me: diet, pregnancy, etc., but I'm holding on to the book as these sections might be handy at later time.
« previous 1 3 4 5 6 7 8 9 21 22 next »
There are no discussion topics on this book yet. Be the first to start one »
  • Runner's World Complete Book of Beginning Running
  • The Complete Book of Running For Women
  • The Non-Runner's Marathon Trainer
  • Running and Walking for Women Over 40: The Road to Sanity and Vanity
  • Runner's World Big Book of Marathon and Half-Marathon Training: Winning Strategies, Inpiring Stories, and the Ultimate Training Tools
  • Editors on Editing: What Writers Need to Know About What Editors Do
  • The Eat-Clean Diet Recharged!: Lasting Fat Loss That's Better Than Ever!
  • Complaint Free Relationships: Transforming Your Life One Relationship at a Time
  • The Courage To Start: A Guide To Running for Your Life
  • The Men's Health Home Workout Bible
  • Believe It, Be It: How Being the Biggest Loser Won Me Back My Life
  • The Boozy Baker: 75 Recipes for Spirited Sweets
  • Running - Getting Started
  • Get Motivated!: Overcome Any Obstacle, Achieve Any Goal, and Accelerate Your Success with Motivational DNA
  • Life Gets Better: The Unexpected Pleasures of Growing Older
  • Get with the Program!: Getting Real About Your Weight, Health, and Emotional Well-Being
  • The Cat Behavior Answer Book: Practical Insights & Proven Solutions for Your Feline Questions
  • Chicken Soup for the Soul: Runners: 101 Inspirational Stories of Energy, Endurance, and Endorphins

Share This Book