Table of Contents
1 The Midpack Runner 1
Running is for you 1
Running in the midpack 3
The three classic midpack spots 4
Finding yourself in the midpack and the reasons you're there 6
Seasons - moving up, down and through the midpack 9
On your marks, set, bang! Let's go! 12
The midpack and I - from Anji 13
The midpack and I - from Martin 15
2 Psychology 17
Messing with your head 17
Confidence - 'I'm just not good enough' 21
Perfectionism - 'I'm just not happy unless it's right' 30
Anxiety and stress 36
Goal orientation, being motivated, and why they link 41
Motivation 42
Mastery 46
Judgement 47
Social media pressures 51
3 Whole Body Health 56
Love your body 56
Rest and recovery - who is really getting it? 59
Get strong - making yourself bullet-proof without being Arnie 63
Build a more robust body with simple stuff 65
And stretch… 68
Running technique matters, but don't get hung up on it 69
Let's not wait to cock it up 72
Lifestyle: pressures and pitfalls 74
Injury and enforced rest 78
Female health and cycles 81
Be good to yourself 82
4 Training 84
A blend of art and application 84
Start by looking at your foundations 86
Denning your training purpose 88
Denning your' Big One': big goals, little goals, cardboard box goals 88
Don't just think about it 89
Start where you left off 90
Training fundamentals: the principles of every good training journey 94
Understanding types of running 101
Training zones: heart rate and effort perception - 'How do you know how hard to run?' 105
Know the lingo: training terminology 109
A phased approach to planning 113
The elements of a perfect training plan 116
Get to grips with workouts 119
So you want to go faster (5k and under)? 119
So you want to get stronger (10k)? 122
So you want to go for distance (half marathon)? 123
So you want to go longer (26.2 and beyond)? 124
Monitor it 130
Don't press the 'dickhead button 132
A better runner 133
5 Nutrition 135
Getting it right 135
No magic recipe 136
What we really need and why one size does not fit all 139
Sources and choices 145
When a relationship with food and running isn't a healthy one 150
Race day nutrition matters 151
Why the wall isn't inevitable and bonking isn't fun 156
Post-race nutrition 157
6 Race Day 159
Putting it all into practice 159
Reaching race day 163
Race day psychology - 'How's your training gone?' 169
Logistics and organisation - 'It's time to get your shit together' 172
Race craft and race plans 173
Master your mindset 177
This is going to hurt 179
How to nail your race 181
The finish-line feeling 189
After the race - recovery 190
After the race - reflection 192
7 Conclusion 196
Bring joy to running 196
Nourish running achievement 199
Cultivate your progress 201
Final thoughts 204
Acknowledgements 207
Index 211
