The Little Red Book of Running

Scott Douglas

Skyhorse Publishing Inc., Jun 29, 2011 - Health & Fitness - 224 pages

Scott Douglas offers the advice he’s gleaned from three decades of running, from twenty years as a running writer, and from the deep connections he’s made with top runners and coaches around the country and around the world. The 250 tips offered here are the next best thing to having a personal coach or an experienced running partner. Douglas includes tips for increasing your daily, weekly, and yearly mileage; advice on increasing your speed and racing faster; useful knowledge on how to stay injury-free and be a healthy runner; and much more.

The range of tips means there’s something for any runner—someone looking to start running to get in shape, a competitive high school or college runner, an athlete looking to move into running, or an experienced runner looking to improve his or her time in an up- coming marathon. You have the questions: What running apparel is best? What kind of gear do you need to run in the rain or snow? How do you find time in a busy schedule to run? How can you set and achieve meaningful goals? Douglas has the answers.

In a hardcover edition handsome enough to give as a gift, The Little Red Book of Running is more than a handbook—it’s a runner’s new best friend.

Contents

• 45 tips to Help You Safely and Successfully Increase Your Daily and Weekly Mileage: 1
• A Crucial Opening Thought: 2
• A Crucial Second Thought: 5
• The First Step in Running More: 6
• The Right Effort for Running More: 7
• When Trying to Run More Let the Pace Come to You: 8
• Take a Lesson from Kenyans: 9
• Strength Builds Speed: 11
• More Days of Running or More Running Per Day?: 12
• Keeping Track: 14
• Log in Regularly: 15
• Rough Estimates: 17
• Keep Gadgets in Their Place: 18
• Be an Honest Accountant: 20
• Increasing Weekly Mileage: 21
• Ignore the 10 Percent Rule: 22
• A Better Way to Increase Weekly Mileage: 23
• Hold On to Your New Mileage Level: 24
• When More Is Too Much: 25
• Add New Stresses Judiciously: 26
• How Long Is Long?: 27
• Making Long Runs Longer: 28
• Where to Go Long: 29
• Make Your LongRun Days Special: 30
• When a Long Run Isnt Going Well: 32
• Its a Run Not a Feast: 33
• PreLong Run Nutrition: 34
• The Whys of PostLong Run Nutrition: 35
• The Whats of PostLong Run Nutrition: 36
• The Rest of LongRun Recovery: 37
• When One Run a Day Just Isnt Enough: 38
• Handling Double Duty: 40
• Doubles Will Shorten Your Recovery Time: 41
• Doubles on Easy Days?: 42
• Final Thought on Running More: 43
• 63 tips to Help Build Your Speed even If Youre never Going to race: 44
• First of Two Main Reasons All Runners Should Do Some Faster Running: 45
• Second of Two Main Reasons All Runners Should Do Some Faster Running: 46
• Were All Slower Than Somebody: 47
• Great Training Not Great Workouts: 48
• Striders: 49
• Diagonals: 50
• PickUps: 51
• Short Repeats: 52
• VO2 Max Workouts: 53
• Short Tempo Runs: 54
• Long Tempo Runs: 55
• Hit the Hills: 56
• Good Uphill Running Form: 57
• Hill Sprints: 58
• Short Hills: 59
• Long Hills: 60
• Treadmill Hills: 62
• The Mental Side of Running Fast: 63
• Relax Relax Relax: 64
• Its a Workout Not a Race: 65
• Scheduling Fast Workouts: 66
• If You Feel Good Go: 67
• Ladders: 68
• Fartlek: 69
• Half Workouts: 70
• Where to Run Fast: 71
• Horses for Courses: 72
• When a Workout Isnt Going Well: 73
• Whats a Good WarmUp?: 74
• Whats a Good CoolDown?: 75
• Get Faster Without Running Fast: 76
• Shoes for Running Fast: 78
• The Best Use of a Heart Rate Monitor: 79
• Determining Your Max Heart Rate: 80
• A Meaningful Mantra Regardless of Race Distance: 81
• 5K: 82
• 10K: 83
• Marathon: 84
• Whats a Good Race WarmUp?: 85
• Races as Workouts: 86
• Tapering Your Training: 87
• Race Distance Your Worth as a Runner: 88
• Maintenance Mode: 89
• Sorry but Speed Is a UseItorLoseIt Phenomenon: 90
• Final Thought on Running Faster: 91
• 50 tips to Help You avoid treat and Beat Injuries: 92
• Whats a Running Injury?: 93
• A Medical Model: 94
• Beware of Modern Life: 95
• Training Through Injury: 96
• When to Run When to Rest: 97
• Dancing the Injury Limbo: 98
• The Doctor Will See You Now: 99
• Pop Pills Prudently: 100
• Massage from Others and Yourself: 102
• Achilles Tendinitis: 103
• Shin Splints: 104
• Iliotibial Band Syndrome: 105
• HamstringGlute Pain: 106
• Stress Fractures: 107
• Do Something Anything: 108
• Its Always a Good Time to Establish Good Habits: 109
• Running Form and Injury: 110
• Whats Good Running Form?: 111
• Tight Shoulders and Neck: 112
• Excessive Forward Lean: 113
• Excessive Lateral Rotation: 114
• Essential Extras: 115
• How to Stretch: 116
• Other Types of Flexibility Work: 117
• Part 1: 118
• Part 2: 119
• The Obvious Stuff to Stretch: 120
• UpperBody Flexibility: 121
• A Stronger Runner: 122
• UpperBody Strengthening: 123
• General Strength Exercises: 124
• Running Shoes and Injury: 125
• Is Less More?: 126
• Barefoot in the Park: 127
• Tossing Your Trainers: 128
• Orthotics Arent a CureAll: 130
• 43 tips to Help You run More Often for the rest of Your Life: 131
• Inertia: 132
• Finding Time: 133
• Not If but When: 134
• Running Aint Needlework: 135
• If on the Other Hand You Have All Day: 137
• Running: 138
• Gotta Get a Goal: 139
• It Doesnt Have to Be a Race Goal: 140
• The Greatest Running Invention Ever: 141
• Dancing with Your Partners: 142
• Running Partners of a Different Sort: 143
• Diet and Regularity: 144
• Weather the Weather: 145
• Weather Wimpiness: 146
• Running Hot: 147
• Stay Cool: 148
• In Between Hot Runs: 149
• Warming to Winter Running: 150
• Winter Wear: 152
• Running After Dark: 153
• Running in Rain: 154
• Withstanding the Wind: 155
• Treadmill or Dreadmill?: 156
• Should You Grade Your Treadmill?: 157
• After the Last PR: 159
• Mentally Reboot Frequently: 160
• Mentally Reboot Your Calendar As Well: 161
• Dont Get Injured: 162
• Build Your Running Body: 163
• The Kids Are All Right: 164
• Always Be Ready to Run: 166
• Morning Business: 167
• Runner in a Strange Land: 168
• Final Thought on Running Consistenly: 169
• 49 tips on Shoes and Safety attitude and altitude and everything else that Matters 202 It Doesnt Always Get Worse: 170
• The Numbers: 171
• Rise and Shine Before Morning Runs: 172
• Ill Make Do: 173
• No Need to Break In New Shoes: 174
• Shoe Drying 101: 175
• Of Shoe Reviews and Salt: 176
• Tread Lightly Around InStore Analysis of Your Running Form: 177
• Now Is the Time: 178
• Lessons from Your History: 179
• Running Errands: 181
• Other Medical Matters: 182
• Dont Run to Your Medical Appointment: 183
• BlackandWhite Appeal as Youre Graying: 184
• Chip Away: 185
• Embrace NonRunning Exertion: 186
• Hows Your Balance?: 187
• Trail Running Technique: 188
• Trail Running Times: 189
• Streaking Runners in Perspective: 190
• Be a Running Ambassador: 192
• Let the Children Play: 194
• The World Can Wait: 196
• Sedentary Now Running Future: 197
• Stay Flexible Not Just Muscularly: 198
• Safe Crossings: 199
• Its Nice to Have Level Hips: 200
• Nobody Likes a Martyr: 201
• Four Key Words for Running: 202
• At The Risk of Making You Discount This Book: 203
• An Important Note About Your Morning Coffee: 204

About the author

Scott Douglas is a senior editor for Running Times. He has been the magazine's editor-in-chief and has contributed articles on running to Runner's World, Slate, the Washington Post, and Men's Fitness among others. He has co-written four books on running, including The Complete Idiot's Guide to Running and Advanced Marathoning, and has run more than 95,000 miles since taking up the sport as a teen. He lives in South Portland, Maine. 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 5-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.

Bibliographic information

• Title: The Little Red Book of Running; Little Books; Little Red Bks
• Author: Scott Douglas
• Contributor: Amby Burfoot
• Edition: illustrated
• Publisher: Skyhorse Publishing Inc., 2011
• ISBN: 1616082968, 9781616082963
• Length: 224 pages
• Subjects: Health & Fitness / Diet & Nutrition / General; Health & Fitness / Diet & Nutrition / Weight Loss; Health & Fitness / General; Health & Fitness / Healthy Living & Personal Hygiene; Sports & Recreation / Running & Jogging; Sports & Recreation / Training