Runner's World is internationally respected as the leading authority on the sport. It provides the runner and health enthusiast with expert advice on training, motivation, nutrition, injuries and equipment. It also contains race calendars and reports. Runner's World is enjoyed by dedicated runners and other athletes who use running to enhance their fitness. The articles contain information on the latest events and discover the stars and personalities behind the scenes. The magazine provides advice from the best coaches, and exercise programmes focused on any level.
RUNNER'S WORLD COMPLETE GUIDE TO TRAINING
1 BASIC TRAINING: CHAPTER 1 TRAIN LIKE THIS • Discover the perfect training strategies to help you reach all of your goals – with this step-by-step guide.
CHAPTER 2 DON’T GET HURT! • If you’re serious about sidestepping setbacks and making running a healthy habit that you can maintain – injury-free – for the long term, you have to focus on three things: form, strength, and shoes.
CHAPTER 3 SIX HABITS OF HAPPY RUNNERS • Running in the morning, strength training, eating extra veggies – ingrain these proven little habits into your ‘normal’ routine to become fitter, healthier, and happier.
CHAPTER 4 MUSCLE UP FOR BETTER RESULTS • Exercises and stretches to complement your running – whether you prefer a minimal amount of equipment, or the maximum.
KEEP IT SIMPLE • Getting strong isn’t only about hefting weights. It’s also about addressing the little things that, over time, can cause big problems. With this simple plan, you’ll focus on improving the range of motion in your joints with simple body-weight exercises; strengthening imbalances in your muscles with resistance bands; and speeding up the healing process by selfmassaging with foam rollers, baseballs, and/or rolling pins. Do all – or a combo – of the following exercises, four to five times a week.
CRANK IT UP • Are you happier doing a full-body workout, complete with equipment, a few times a week? The weights and stability tools in this more-intense programme boost your fitness – and the fun factor. You can do this routine in the gym, or get the gear to do it whenever you like at home. “Adding tools helps you recruit muscles you haven’t been using, and it adds variety and intensity, which boosts motivation,” says Ashleigh Kayser, a certified trainer and owner of The Refinery: Small Batch Fitness. Kayser designed the full-body plan that follows using six popular pieces of gear. Start with a light weight, until you master the form. Complete the entire routine two or three times a week.
CHAPTER 5 YOUR PERFECT EATING PLAN • Training for a marathon or half? Looking to lose a few kilos? Cutting out (or limiting) meat? Do it all with these Runner’s World recipes, specifically for athletes in training – that’s you! Whatever your goal, here’s how to get started.
2 YOUR BEST 5K: CHAPTER 6 5Ks FOR EVERYONE • Run one to get fit, get fast, or just have fun. Then run another. And another…
3 YOUR GREATEST 10K CHAPTER 7 RUN YOUR FIRST (OR FASTEST) 10K • You can tackle a 10-kilometre race in seven weeks with our 10K training plans.
4 YOUR STRONGEST HALF MARATHON CHAPTER 8 A PERFECT RACE PLAN • Training for and completing a half marathon is tough – especially when you’re finishing your first, running down a big time goal like breaking two hours, or making a post-injury comeback. But with some expert advice, and our training plans, you can hit whatever milestone you’re gunning for.
5 HOW TO ACHIEVE YOUR MARATHON DREAMS CHAPTER 9 MARATHON LESSONS LEARNED • Sidestep these 10 common training and racing mistakes to have a great day.
TRAIN YOUR BRAIN • One of the toughest parts of going the distance? Getting your brain in the game. Strengthen your mental muscle with these smart strategies.
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