Table of Contents
1 Foreword: You Can Be a Runner! 7
2 Why Run? 10
3 What You Need to Get Started 21
4 A Trip to the Running Store 28
5 Setting Yourself Up for Running Success 35
6 Your First Week-How to Begin and Continue 39
7 Your Three Week Schedule 43
8 Your Next 21 Weeks 47
9 The Galloway Run-Walk Method 56
10 Getting Physical: What Happens When We Get in Shape 60
11 Your Journal Will Inspire You 69
12 Why Does Your Body Want to Hold Onto Fat? 77
13 Why Some People Burn a Lot More Fat 87
14 Fat Burning Training: For the Rest of Your Life 91
15 Fat Burning: The Income Side of the Equation 97
16 Good Blood Sugar = Motivation 106
17 An Exerciser's Diet 110
18 Running Form 114
19 Running Injury Free 124
20 Your First Race 129
21 Aches & Pains 141
22 Stretching 150
23 Strengthening 153
24 Staying Motivated 158
25 Cross Training: Exercise You Can Do on the Non-Running-Days 166
26 Dealing with the Weather 172
27 Destroying Excuses 187
28 What About Kids? 191
29 What If You're Not Enjoying Your Running? 194
30 Trouble Shooting 198
31 Trouble Shooting Aches and Pains 214
32 Running After 40, 50, 60, 70 220
33 Being a Good Coach 226
34 Special Report: Heart Disease and Running 230
Photo & Illustration Credits 231