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The Beginning Runner's Handbook: The Proven 13-Week Walk/Run Program
by
The Sports Medicine Council British Columbia,
Staff of Sports Medicine Council of British Columbia, Ian MacNeill, Sports Medicine Council British Columbia, Doug Clement , Marnie Caron , The Sports Medicine Council
At the core of this popular guide is "the program" - a 13-week walk/run plan designed to turn anyone into a runner, without injury. Originally developed by sports medicine physicians and refined through three years of clinics and responses from runners, it explains precisely how the beginner should train every day for the first 13 weeks. Every part of the process...more
Paperback, 240 pages
Published
February 2nd 2005
by Douglas & McIntyre
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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 th...more
The only thing I disliked about th...more
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 ...more
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 ...more
This book was perfect. It took me from walking to running using interval training. Now I have completed a 1/2 marathon, 3 10K's and a handful of 5K's. I run at least 3 times a week and still use the interval program. It was the perfect book and came with a lot of helpful hints on posture, etc.
Ruth
rated it
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...more
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...more
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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.
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.
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
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.
For those who want to run this is a great start point. Comprehensive program that helps you build your stamina and prevent injury.
Awesome book! My aunt bought me this for Christmas and I just started running this week. It's pretty fun.
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.
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.
my running is limited but am reading it to keep me going. Run through the pain
Corleen gallinger
added it
enjoyable and informative
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...
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
After having completed the 13-week program, a more complete book, for instance Daniels' Running Formula would be a good choice
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!
This was an easy read. I believe the info was terrific for a beginner. I used the instructions took to set me up for my first 5k run. I was so happy with my progress I ran two races. I am now motivated to run a 10k
Very helpful. Definitely a book I'll turn back to for tips.
Good way to get started.
Nicholas Carrigan
is currently reading it
Whitney
marked it as to-read
Kimberly
marked it as to-read
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