Running for Fitness

Running for Fitness is a non-technical book for everyone who wants to run to keep fit, control their weight, be part of their local running club or enter a race.

The complete text of Running for Fitness is here on the website.  You can also buy an electronic copy to download to your Kindle, iPad or computer.

Complete table of contents

• Preface
• Chapter 1: Why run?
  • The evolution of runners
  • Fitness and Health
  • Weight loss and mental benefits
  • Chapter 1: Conclusion
• Chapter 2: First steps
  • Getting started
  • Where to run
  • Goals, motivation and logs
  • Running clubs and races
  • A training programme for beginners
  • Chapter 2: Conclusion
• Chapter 3: Shoes and Kit
  • Shoes
  • Clothes
  • Watches, GPS and other kit
  • Chapter 3: Conclusion
• Chapter 4: Women Runners
  • Biomechanics, periods and pregnancy
  • Nutrition and eating disorders
  • Personal safety
  • Chapter 4: Conclusion
• Chapter 5: Older and younger runners
  • Young people
  • Older runners
  • Chapter 5: Conclusion
• Chapter 6: Food and Drink
  • What you should eat
  • Daily Calorie Requirement
  • Vitamins, minerals and water
  • Losing weight
  • Chapter 6: Conclusion
• Chapter 7: Eating, drinking and running
  • Drinking while running
  • Sports drinks
  • Energy while running
  • Chapter 7: Conclusion
• Chapter 8: Injuries
  • Overuse injuries
  • Core stability & avoiding injury
  • Treating injuries
  • Infections
  • Overtraining
  • Chapter 8: Conclusion
• Chapter 9: The Training Cookbook
  • Track training
  • Hills
  • Fartlek and threshold runs
  • Long slow runs
  • Cross training
  • Easy runs & rest
  • Chapter 9: Conclusion
• Chapter 10: Putting it together
  • Training zones
  • The aerobic and anaerobic thresholds
  • Components of the week
  • How far to run
  • Training phases
  • Putting it together
  • Chapter 10: Conclusion
• Chapter 11: Races
  • General racing tips
  • Predicting race times
  • Racing 5km
    • 5km training programme: beginner
    • 5km training programme: intermediate
    • 5km training programme: advanced
  • Racing 10km
    • 10km training programme: beginner
    • 10km training programme: intermediate
    • 10km training programme: advanced
  • Racing a half marathon
    • HM training programme: beginner
    • HM training programme: intermediate
    • HM training programme: advanced
  • Chapter 11: Conclusion
• Chapter 12: Twenty six point two miles
  • Why run a marathon?
  • Training
    • Marathon training: beginner
    • Marathon training: intermediate
    • Marathon training: advanced
  • Tapering
  • The day before the marathon
  • Race day
  • After the marathon
• Chapter 13: Further Reading
• Acknowledgements