"The book will answer your practical questions, tell you how to avoid sore muscles and injuries, how to stay motivated and how to set achievable goals."—Vitality Magazine

This easy-to-use, practical guide is completely updated in this fourth edition. It now includes a revised RunWalk plan that gives runners a choice between running 10K or running and walking the distance, depending on their individual goals and fitness. Tried and tested by thousands of new and experienced runners, the thirteen-week program was developed as a training schedule for the Vancouver SunRun by SportMedBC in conjunction with sport medicine doctors, nutritionists, exercise therapists, and athletic trainers.

Expanded and enhanced sections include crosstraining options such as trail running, preparing for charity runs, group fitness classes, and bootcamp sessions as well as information on running through pregnancy, dietary concerns including weight loss, and technique. And to keep pace with the digital age, there are facts about barefoot running, minimalist shoes, and shorter stride-lengths, plus links to online sources of information and running communities.

Combining expert advice, handy training tips, and answers to commonly asked questions, as well as testimonials from runners of all ages who met the 10K challenge, The Beginning Runner’s Handbook is like having a running coach in your back pocket.

Inside In

X-Rays of Nature's Hidden World