Running for Fitness
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The Book
Preface
Chapter 1: Why run?
1.1 The evolution of runners
1.2 Fitness and Health
1.3 Weight loss & mental benefits
1.4 Conclusion
Chapter 2: First steps
2.1 Getting started
2.2 Where to run
2.3 Goals, motivation and logs
2.4 Running clubs and races
2.5 Beginner programme
2.6 Conclusion
Chapter 3: Shoes and Kit
3.1 Shoes
3.2 Clothes
3.3 Watches, GPS and other kit
3.3 Conclusion
Chapter 4: Women Runners
4.1 Body, periods & pregnancy
4.1 Nutrition and eating disorders
4.3 Personal safety
4.4 Conclusion
Chapter 5: Older & younger runners
5.1 Young people
5.2 Older runners
5.3 Conclusion
Chapter 6: Food and Drink
6.1 What you should eat
6.2 Vitamins, minerals & water
6.3 Daily Calorie Requirement
6.4 Losing weight
6.5 Conclusion
Chapter 7: Eating, drinking & running
7.1 Drinking while running
7.2 Sports drinks
7.3 Energy while running
7.4 Conclusion
Chapter 8: Injuries
8.1 Overuse injuries
8.2 Core stability & avoiding injury
8.3 Treating injuries
8.4 Infections
8.5 Overtraining
8.6 Conclusion
Chapter 9: Training ingredients
9.1 Track training
9.2 Hills
9.3 Fartlek and threshold runs
9.4 Long slow runs
9.5 Cross training
9.6 Easy runs & rest
9.7 Conclusion
Chapter 10: Putting it together
10.1 Training zones
10.2 Aerobic & anaerobic thresholds
10.3 Components of the week
10.4 How far to run
10.5 Training phases
10.6 Putting it together
10.7 Conclusion
Chapter 11: Races
11.1 General racing tips
11.2 Predicting race times
11.3 Racing 5km
5km programme: beginner
5km programme: intermediate
5km programme: advanced
11.4 Racing 10km
10km programme: beginner
10km programme: intermediate
10km programme: advanced
11.5 Racing a half marathon
HM programme: beginner
HM programme: intermediate
HM programme: advanced
11.6 Conclusion
Chapter 12: 26.2 miles
12.1 Why run a marathon?
12.2 Training
Marathon training: beginner
Marathon training: intermediate
Marathon training: advanced
12.3 Tapering
12.4 The day before the marathon
12.5 Race day
12.6 After the marathon
Chapter 13: Further Reading
Acknowledgements
Calculations
Race paces
Race predictor
Race from VO2 max
Times for age graded targets
Race split calculator
Nostalgia
Heart rate calculators
Training paces by heart rate
Heart rate zones
Max HR calculator
VO2 Max Calculators
Cooper test of VO2
Balke test of VO2
Predict VO2 from race
Weight and diet
Body Mass Index (BMI)
Daily calorie needs
Weight and performance
Lose weight
Training Paces
Paces from target time
Paces from VO2
Converters
Pace calculator
Pace and speed conversion
FAQ
Race time predictor
Age Grading
Body Mass Index (BMI)
VO2 Max
Race split times
Daily Calorie Requirement
Training Paces
Losing weight
Effect of weight loss on speed
The Balke Test
References
Cooper Test
Maximum Heart Rate
Heart Rate Zones
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