Publisher Description

Get ready to run the race of your life Marathons in the U.S. have seen record increases in participation during the past few years. Running a Marathon For Dummies helps aspiring marathon runners prepare to successfully complete their first race, and shows experienced runners how to take their game to the next level. Running a Marathon For Dummies gives you exercises, programs, and tips to improve your running stamina, speed, and overall health. It takes you from sitting on the couch through running your first 26.2 mile marathon—and beyond. For seasoned runners, Running a Marathon For Dummies offers tips and advice for how to continue improving performance through drills, exercises, and other techniques. Provides a timed training promise for runners of all skill levels, from non-runners, first marathoners, and mid-race runners to more experienced runnersIncludes information on how running increases heart strength, keeps illnesses away, keeps arteries clear, and improves a person's moodGives you drills, exercises, and techniques to improve your endurance Whether you're a couch potato or a regularly hit the asphalt, Running a Marathon For Dummies gives you everything you need to run the race of your life.

Back Cover

Get ready to run the race of your life Are you an aspiring marathon runner afraid of hitting the wall? Have no fear! Running a Marathon For Dummies gives you exercises, programs, and tips to improve your running stamina, speed, and overall health. It takes you through the steps of training for and running your first 26.2-mile marathon -- and beyond. So what are you waiting for? Lace up your running shoes and get ready to move! Get a leg up -- find out how much time you'll need to train for running a marathon, pick the right running shoes, and get to know the running techniques to keep you moving without injury It's a plan, man -- get a 20-week training plan that safely (and effectively) gets you to the finish line -- no matter your status as a beginner, intermediate, or advanced runner Beyond the asphalt -- round out your fitness plan with strength training, cross-training, and stretching activities that'll get you in shape to run your heart out Stay on track -- ease race-day jitters with time-tested advice on slowing down, giving your body a much-needed break, and getting through the race without losing your cool Open the book and find: The physiology of running a marathon The proper gear you'll need Trusted guidance on creating a marathon training plan How to identify and prevent common running-related injuries The 4-1-1 on stretching, crosstraining, and recovery during training Practical and motivational pre-race strategies Ten things to do on marathon race day Learn to: Train for your first marathon no matter your skill level Improve your performance through drills and workouts Successfully complete your first or fastest race

Flap

Get ready to run the race of your life Are you an aspiring marathon runner afraid of hitting the wall? Have no fear! Running a Marathon For Dummies gives you exercises, programs, and tips to improve your running stamina, speed, and overall health. It takes you through the steps of training for and running your first 26.2-mile marathon -- and beyond. So what are you waiting for? Lace up your running shoes and get ready to move! Get a leg up -- find out how much time you'll need to train for running a marathon, pick the right running shoes, and get to know the running techniques to keep you moving without injury It's a plan, man -- get a 20-week training plan that safely (and effectively) gets you to the finish line -- no matter your status as a beginner, intermediate, or advanced runner Beyond the asphalt -- round out your fitness plan with strength training, cross-training, and stretching activities that'll get you in shape to run your heart out Stay on track -- ease race-day jitters with time-tested advice on slowing down, giving your body a much-needed break, and getting through the race without losing your cool Open the book and find: The physiology of running a marathon The proper gear you'll need Trusted guidance on creating a marathon training plan How to identify and prevent common running-related injuries The 4-1-1 on stretching, crosstraining, and recovery during training Practical and motivational pre-race strategies Ten things to do on marathon race day Learn to: Train for your first marathon no matter your skill level Improve your performance through drills and workouts Successfully complete your first or fastest race

Author Biography

Jason R. Karp, PhD, is a nationally recognized running and fitness coach, freelance writer and author, and exercise physiologist. He is the owner of RunCoachJason.com, a running coaching and personal training company, and the 2011 IDEA Personal Trainer of the Year.

Table of Contents

Introduction 1 Part I: The Basics of Running a Marathon 7 Chapter 1: Training for the Big Race: An Overview 9 Chapter 2: Getting a Leg Up with the Right Running Gear 25 Chapter 3: Understanding the Physiology of Marathon Running 37 Chapter 4: Starting Off with Proper Running Technique 59 Part II: Creating Your Own Marathon Training Plan 73 Chapter 5: Aerobic Training: The King of Marathon Preparation 75 Chapter 6: Running Longer, and Longer, and Longer Still 97 Chapter 7: Getting Faster with Interval Training 109 Chapter 8: Making a Plan as a Beginner Runner 121 Chapter 9: Prepping for Your Next Race as an Intermediate Runner 133 Chapter 10: Pushing Yourself as an Advanced Runner 153 Part III: Going Above and Beyond to Stay Strong and Healthy 173 Chapter 11: Producing Powerful Muscles with Strength Training 175 Chapter 12: Stretching, Cross-Training, and Recovery during Training 211 Chapter 13: Recognizing (And Avoiding) Common Running Injuries 235 Part IV: Gearing Up for Race Day (And Beyond) 257 Chapter 14: Backing Off Before You Give Your All: The Marathon Taper 259 Chapter 15: Getting a Boost with Practical and Motivational Pre-Race Strategies 267 Chapter 16: Running the Marathon: Race Strategies and Tips 277 Part V: The Part of Tens 291 Chapter 17: Ten Things to Do on Marathon Race Day 293 Chapter 18: Running Amok: Ten Common Training Errors 299 Chapter 19: Ten (Or So) Great Destination Marathons 305 Chapter 20: Ten (Okay, Eleven) Frequently Asked Questions about Running a Marathon 313 Appendix: A Marathon Directory 321 Index 329

Review

I do own a few running and triathlon text books but they are pretty hard going and rather technical If you have read any other books in the Dummies series you ll know that they are extremely good at demystifying complex subjects I imagine I ll be referring to them a lot over the coming months. (Trihard, November2012)

Long Description

Get ready to run the race of your life Are you an aspiring marathon runner afraid of hitting the wall? Have no fear! Running a Marathon For Dummies gives you exercises, programs, and tips to improve your running stamina, speed, and overall health. It takes you through the steps of training for and running your first 26.2-mile marathon and beyond. So what are you waiting for? Lace up your running shoes and get ready to move! Get a leg up find out how much time you'll need to train for running a marathon, pick the right running shoes, and get to know the running techniques to keep you moving without injury It's a plan, man get a 20-week training plan that safely (and effectively) gets you to the finish line no matter your status as a beginner, intermediate, or advanced runner Beyond the asphalt round out your fitness plan with strength training, cross-training, and stretching activities that'll get you in shape to run your heart out Stay on track ease race-day jitters with time-tested advice on slowing down, giving your body a much-needed break, and getting through the race without losing your cool Open the book and find: The physiology of running a marathon The proper gear you'll need Trusted guidance on creating a marathon training plan How to identify and prevent common running-related injuries The 4-1-1 on stretching, crosstraining, and recovery during training Practical and motivational pre-race strategies Ten things to do on marathon race day Learn to: Train for your first marathon no matter your skill level Improve your performance through drills and workouts Successfully complete your first or fastest race

Review Quote

"…I do own a few running and triathlon text books but they are pretty hard going and rather technical…If you have read any other books in the Dummies series you'll know that they are extremely good at demystifying complex subjects…I imagine I'll be referring to them a lot over the coming months." (Trihard, November2012)

Details