The Little Red Book of Running

Front Cover
Skyhorse Publishing Inc., 2011 - Health & Fitness - 204 pages
16 Reviews
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.
 

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Review: The Little Red Book of Running

User Review  - Goodreads

This is by far the most reasonable and effective running instructional I have ever read. All of the advice is sound, proven and timeless. Don't waste your time or money elsewhere - this is THE running book. Read full review

Review: The Little Red Book of Running

User Review  - Goodreads

Great tips to maintain good training and motivation. I think this will be one of those books that I refer to time and time again. Read full review

Selected pages

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
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

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
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
Copyright

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About the author (2011)

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.

A lifelong runner and running advocate, Amby Burfoot has been executive editor of Runner's World magazine since 1985. In 1968, he won the Boston Marathon, the first American to do so in 11 years. He is the author of The Principles of Running and Runner's World Complete Book of Running . He lives in Emmaus, Pennsylvania.

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