| Starting | |
| The Running Revolution | p. 14 |
| Running in New Zealand | p. 16 |
| Jogging in America | p. 17 |
| Aerobics for Fitness | p. 19 |
| The Final Push by Runners | p. 20 |
| The Five Stages of a Runner: The Running Journey | p. 22 |
| The Beginner | p. 24 |
| The Jogger | p. 25 |
| The Competitor | p. 26 |
| The Athlete | p. 28 |
| The Runner | p. 30 |
| Getting Started | p. 32 |
| Monitor Your Pulse Rate | p. 33 |
| Five Steps to Getting Started | p. 34 |
| Training | |
| Physiology: What Happens Inside When You Run | p. 38 |
| The Most Important Training Principle | p. 39 |
| Aerobic/Anaerobic Exercise | p. 42 |
| A Physiological Look at "The Wall," | p. 44 |
| Blood Chemistry | p. 47 |
| Fast Twitch/Slow Twitch Muscles | p. 48 |
| Planning: Where to Start | p. 50 |
| Running Slow in Order to Run Fast | p. 52 |
| The Training Pyramid | p. 53 |
| Base Training | p. 55 |
| Hill Training | p. 57 |
| Speed Training | p. 58 |
| Your Running Log | p. 60 |
| Plan For Your Goal | p. 62 |
| Monitor Your Morning Pulse and Weight | p. 65 |
| Daily and Weekly Mileage Programs: The Importance of Rest | p. 66 |
| Getting Stronger | p. 68 |
| The Cause of Most Running Injuries | p. 68 |
| Stress and Rest | p. 70 |
| The Easy Day Rule | p. 72 |
| Rest After Races | p. 72 |
| The Easy Week Rule | p. 74 |
| Cold Weather | p. 76 |
| Hot Weather | p. 77 |
| Racing | |
| Speed: Top of the Pyramid | p. 82 |
| You Can Run Faster! | p. 82 |
| Fartlek | p. 84 |
| Interval Training | p. 86 |
| Warmup for Speedwork | p. 87 |
| Most Frequent Cause of Speed Injuries | p. 90 |
| Pacing | p. 92 |
| Race Pace | p. 93 |
| Adjusting Race Pace for Heat | p. 95 |
| The Art of Racing: 10K to Half Marathon | p. 96 |
| Riding the Peak | p. 99 |
| Eating and Drinking Before the Race | p. 100 |
| Hurting | p. 103 |
| Tapping the Source | p. 104 |
| The Countdown | p. 106 |
| 10K Training Charts | p. 108 |
| Running the Marathon: On as Little as 3 Miles a Day | p. 116 |
| A New Look at "The Wall," | p. 118 |
| Running Your First Marathon | p. 119 |
| Improving Your Marathon Performance | p. 121 |
| Recovery After the Marathon | p. 122 |
| Marathon Training Charts | p. 123 |
| The Advanced Competitive Runner | p. 132 |
| Workouts | p. 133 |
| Common Mistakes | p. 134 |
| Weekly Hill Workouts | p. 135 |
| Two Weekly Speed Sessions | p. 136 |
| Advanced Fartlek | p. 136 |
| Advanced Interval Training | p. 137 |
| Barefoot Running | p. 138 |
| Racing Strategy | p. 140 |
| The Kick | p. 141 |
| Bursting | p. 142 |
| Tuning | |
| Form: How to Run Stronger and Better | p. 146 |
| Erect Posture | p. 149 |
| Armswing Tips | p. 150 |
| Shorter Stride = Faster Running | p. 151 |
| The CHP Rule | p. 152 |
| Form Accelerations | p. 154 |
| Running Form for Hills | p. 155 |
| Stretching and Strengthening: Relaxing and Balancing | p. 158 |
| How Runners Should Stretch | p. 161 |
| Three Runners' Stretches | p. 162 |
| Strengthening Exercises | p. 166 |
| Running Exercises and Drills 170: How to Strengthen and Improve Form | |
| Knee Lifters | p. 172 |
| Kick Outs | p. 173 |
| Hill Springs | p. 174 |
| Bounding | p. 175 |
| Will Power | p. 176 |
| Women's Running: By Barbara Galloway | p. 182 |
| Structural Differences in Women | p. 184 |
| Menstrual Irregularities | p. 186 |
| Running With a Passenger | p. 189 |
| Getting Back in Shape After the Baby | p. 193 |
| Injuries | |
| The Walking Wounded | p. 198 |
| When Is It an Injury? | p. 199 |
| Before You See the Doctor | p. 200 |
| Exercises to Do While Recovering | p. 202 |
| If You Can't Exercise at All | p. 204 |
| Getting Back on the Road | p. 206 |
| What Went Wrong | p. 207 |
| Injury Analysis and Treatment | p. 208 |
| Knee Problems | p. 211 |
| Achilles Tendon Problems | p. 216 |
| Plantar Fascia and Other Heel Problems | p. 219 |
| Shin Problems | p. 222 |
| Fooo | |
| Nutrition | p. 228 |
| Protein | p. 230 |
| Fat | p. 231 |
| Carbohydrates | p. 232 |
| Fuel: Eating for Performance | p. 236 |
| Carbo Loading | p. 236 |
| Fluids | p. 237 |
| Pre-race Dietary Countdown | p. 239 |
| Running off Fat | p. 240 |
| Set Point | p. 241 |
| Lose Fat, Not (Necessarily) Weight | p. 242 |
| The 40-Minute Goal | p. 243 |
| Coffee and Heavy Hands | p. 244 |
| Shoes | |
| Shoe Secrets | p. 248 |
| Breakfast at Bowermans | p. 249 |
| The Rigid Foot | p. 251 |
| The Floppy Foot | p. 252 |
| Shoe Shopping | p. 256 |
| Shoe Selection Checklist | p. 258 |
| Injuries That Influence Shoe Choice | p. 259 |
| Start to Finish | |
| Should Kids Run? | p. 262 |
| Running After 40 | p. 264 |
| Appendix | |
| Predicting Your Race Performance | p. 271 |
| Race Pace Chart | p. 274 |
| Selected Reading List | p. 276 |
| About the Author | p. 280 |
| References | p. 282 |
| Index | p. 283 |
| Credits | p. 286 |
| Table of Contents provided by Syndetics. All Rights Reserved. |
