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Run Forever: Your Complete Guide to Healthy Lifetime Running - Hardcover | Diverse Reads

Run Forever: Your Complete Guide to Healthy Lifetime Running

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In Run Forever, Boston Marathon winner and former Runner's World editor-in-chief Amby Burfoot shares practical advice and wisdom on how to run with greater joy and health for an entire lifetime.

Everyone learns how to run at an early age. It's naturally wired into your body. Yet in recent years, running has become complicated by trendy gadgets and doctrine. With a Boston Marathon win and over 100,000 miles run on his resume, Amby Burfoot steers the sport back to its simple roots in Run Forever. From a warm and welcoming perspective, Burfoot provides clear, actionable guidance to runners of every age and ability level.

Whether you are a beginner runner or experienced marathoner, Run Forever will show you how to motivate yourself, avoid injuries, increase speed and endurance, and reach your goals. Best of all, you'll enjoy optimal health throughout your life.

ISBN-13: 9781546083115

Media Type: Hardcover

Publisher: Center Street

Publication Date: 03-27-2018

Pages: 256

Product Dimensions: 5.70(w) x 8.40(h) x 1.20(d)

Amby Burfoot won the Boston Marathon in 1968 and joined Runner's World ten years later. He became executive editor in 1985, and he held the position for twenty years before retiring in 2013. Amby has run 110,000 miles in his lifetime and owns the US's longest active "race road streak," having completed the Thanksgiving Day five-mile run in Manchester, Connecticut, fifty-five years in a row. Currently a writer at-large for Runner's World, he has been honored by numerous running organizations both as an athlete and as a writer. Now in his early seventies, he continues running up to thirty miles a week.

Table of Contents

Introduction xi

Section 1 Getting Started 1

Essay: My First (Horrid) Run 2

1 Brain Training: Your Most Important Muscle 6

2 Minutes, Not Miles 9

3 The Wisdom of Slow 12

4 The Power of Two: Walking + Running 15

5 The Running Habit 19

6 Women's Running 22

7 The Best Shoe for You 25

8 Flat and Fabulous 28

9 The Truth about Running Form 31

10 Relaxed Running 34

11 Safety First: No Headphones 37

12 Postrun Snacking Not Allowed 40

Section 2 Nutrition for Runners 43

Essay: Lab Experiments 44

1 The Kingdom of Carbohydrates 48

2 Healthy Fats 51

3 Muscle-Building Protein 54

4 Water, the Essential Fluid 57

5 Whole Grains 60

6 Food Frequency and Timing 63

7 Tea and Coffee 66

8 Probiotics 69

9 Running and Weight Loss 72

10 Vitamins and Supplements 75

11 The Vegetarian or Vegan Way 78

12 The Super-Salad Solution 81

Section 3 Going Farther 85

Essay: Unconventional Wisdom 86

1 The 10 Percent Rule 90

2 Training Partners 93

3 Cutback Weeks 96

4 Run-Walk for Distance 99

5 Long Runs 102

6 Long-Run Hydration 105

7 Carbohydrate Loading 108

8 Yasso 800s 111

9 Half-Marathon Training 114

10 Marathon Training 118

Section 4 Dealing with Injuries 123

Essay: Learning the Hard Way 124

1 The Injury Conundrum 128

2 Training Errors 131

3 Cross-Training 134

4 Stretching and Strengthening 137

5 Shin Splints 140

6 Knee Injuries 143

7 Achilles Tendinitis 146

8 The Perils of Pain Pills 149

9 Blisters 152

10 A Proven Warm-Up Routine 155

Section 5 Getting Faster 159

Essay: Running the Gamut 160

1 Interval Training 164

2 The Fartlek System 167

3 Races as Training 170

4 Hill Training for Speed 173

5 Downhill Training 176

6 The 30-20-10 Workout 179

7 Run-Walk for Speed 182

8 The Prerace Taper 185

9 Tempo Training 188

10 Out-and-Back Speed 191

11 Speed Variety and the Magic of Three 194

Section 6 Running Forever 197

Essay: A Day to Remember 198

1 Don't Stop. Ever 203

2 The Hill-Running Elixir 206

3 Lost Ten Pounds 209

4 Adaptive Excellence 212

5 Running and Writing 215

6 No More Marathons 219

7 Run-Walk for Life 222

8 Total Body Strength 225

9 The Power of Positive Thinking 228

10 Don't Stop. Ever. Part II 231

About the Author 235