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Run Your Butt Off! A Breakthrough Plan to Lose Weight and Start Running (No Experience Necessary!)
 
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Run Your Butt Off! A Breakthrough Plan to Lose Weight and Start Running (No Experience Necessary!) [Kindle Edition]

Sarah Lorge Butler , RD Leslie Bonci MPH , MS Budd Coates
4.7 out of 5 stars  See all reviews (3 customer reviews)

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Product Description

Review

Run Your Butt Off! is not just another diet book; it’s a gateway to a running-based lifestyle that can work for anyone. Thank you, Runner’s World, for this valuable tool in the ongoing national fight against obesity and inactivity.”
Mary Wittenberg, President and CEO, New York Road Runners Race Director, ING New York City Marathon
 
“One of the keys to getting through that first step of training is to break running down into manageable bite-size pieces, which is exactly what Run Your Butt Off! has done.”
Ryan Hall, Olympian and American record holder in the half-marathon

Product Description

LEARN TO RUN. GET LEAN. FOR GOOD.

Shed unwanted pounds and keep them off once and for all with Run Your Butt Off!, a back-to-basics, test panel–approved weight-loss plan and beginners’ running program that yields sustainable, healthy results.

The Run Your Butt Off! program is founded on the simple concept that in order to lose weight, calories burned must exceed calories consumed. No gimmicks, no shortcuts, no silver bullets can circumvent that reality. With this program, you’ll learn to burn fat from both sides of the weight-loss equation—the calories in and the calories out—at the same time. Run Your Butt Off! will make you fitter, stronger, and leaner.

Product Details

  • Format: Kindle Edition
  • File Size: 1961 KB
  • Print Length: 306 pages
  • Page Numbers Source ISBN: 1605294047
  • Publisher: Rodale; 1 edition (March 15 2011)
  • Sold by: Amazon Digital Services, Inc.
  • Language: English
  • ASIN: B004RQA68Y
  • Text-to-Speech: Enabled
  • X-Ray:
  • Average Customer Review: 4.7 out of 5 stars  See all reviews (3 customer reviews)
  • Amazon Bestsellers Rank: #104,680 Paid in Kindle Store (See Top 100 Paid in Kindle Store)
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Customer Reviews

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4.7 out of 5 stars
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Most helpful customer reviews
1 of 1 people found the following review helpful
4.0 out of 5 stars Great product Dec 27 2012
By Sharath
Format:Paperback|Verified Purchase
Running may not be for everyone but if you are planning to start a regime, this is the book to buy. It maps out a route for you to go from walking to running, ensuring that it is done at a comfortable pace. A must read for a sedentary person serious about starting a running program.
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5.0 out of 5 stars awesome March 23 2014
Format:Kindle Edition|Verified Purchase
1st time that I ever made it to running 30 minutes all at once. Best advice.. Take it slow! Couldn't even run 60 seconds when I started.
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5.0 out of 5 stars Great motivation Feb. 6 2014
Format:Paperback|Verified Purchase
Lays out schedules for you, it started me running, and I am loving it because of this book. A great buy
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Most Helpful Customer Reviews on Amazon.com (beta)
Amazon.com: 4.4 out of 5 stars  94 reviews
47 of 50 people found the following review helpful
5.0 out of 5 stars Changed My View on Running Nov. 30 2011
By Brooke Lorren - Published on Amazon.com
Format:Paperback|Verified Purchase
For most of my life, I have HATED running. With a passion. It isn't like I didn't have any experience with it either: in school, I played soccer; I stopped playing soccer in high school, when the running requirements were upped. After I left high school, I spent 10 years in the Navy. Although I ran because I had to, it was always something I dreaded, and something to do because I had to. This book has changed the way that I feel about running.

My biggest problem with running was always that it was too hard. I never was a natural runner; everybody was always faster than me. Running the 1.5 mile PRT in the Navy always left me out of breath, gasping for air. I realized with this book that I was going about the entire running thing all wrong.

Instead of expecting you to be able to run like the wind at the beginning of this book, it just has you going for a short time. It tells you to run for either 30 seconds or a minute (I can't remember). Over time, this book has you building up until you can run for 30 minutes straight. From there, you can increase your running if you wish, slowly. This book also doesn't focus on the speed that you run. This is perfect for slow people like me. This book also doesn't force you to progress any faster than you're comfortable.

I was able to skip past the first week, which requires that you can walk for an hour. I had been walking for at least a couple of years, but I wanted something more challenging. Once I transitioned to running, that first minute was hard. In the book, you walk between your bursts of running. I was so happy at first for those walking breaks.

I injured my foot in the first week or two of this program, and had to temporarily suspend this program. I was able to get back into it after I healed, and now I am running again. I am on week 6, which has you running for 7 minutes and walking for 3 minutes at a time as a rest. That might not seem like much to some people, but as someone who would gasp for breath running up and down the street one time, this is a major thing for me. After the seven minutes, I'm not gasping for air either like I used to be.

Even though there have been times in my life where I had to run, this is the first time in my life that I run and kinda like it. I'm not the fastest runner in the world, but I'm doing it; I'm really proud of the slow improvement that I've been seeing.

As other reviewers have said, this is not a book for advanced runners. That's not the purpose of this book. This book is for those people who wish they could run, but never thought that they could because it is too hard.
74 of 84 people found the following review helpful
3.0 out of 5 stars A Book for True Beginners June 29 2011
By Elizabeth - Published on Amazon.com
Format:Paperback|Verified Purchase
As someone who just started running about 6 months ago, I am definitely a beginner. However I found this book to be a little too basic. If you have never run before and are looking to start, this program will take you from walking to running 30 minutes. There are also diets plans and success stories. I guess I was looking for more specific information and just more information overall. What do you do after you can run for 30 minutes and want to continue to the next level(s)? I thought this book might cover some of that, but it didn't. I think a better comprehensive book for beginners is Runners World Complete Book of Beginning Running by Amby Burfoot.
45 of 58 people found the following review helpful
3.0 out of 5 stars Not a running book - a diet book Nov. 13 2011
By hairballz - Published on Amazon.com
Format:Kindle Edition|Verified Purchase
I was truly disappointed with this book. It is 80% another diet book and 20% about running. If you're looking for a beginning running book, which is what this one supposes it is, look somewhere else. While it does contain a basic running program not all that unique from any beginning program available widely through a simple Google search, it contains surprisingly little actual information for beginning runners. The only real piece of advice I gathered from the entire book was "slow down." Mainly the book talks about nutrition and diet, and even there it's nothing really new. I was alerted to the book through a Runners World email and the promo on it made it sound like just the ticket for middle-aged people looking to start a running program. Very deceptive advertising - that's not what most of the book is about at all.

I did enjoy the individual "test panelist" stories - brief vignettes about some real middle aged people who decided to try the running program. The book would have better served new runners if it spent MORE time with the individual's stories and less time on diet advice. I found myself skipping through pages and pages of tedious BMR calculations and ancient "calories in versus calories burned" advice to try to glean any real running information. Not a book I would recommend for new runners - I'll be doing another Amazon search for a better one.
100 of 133 people found the following review helpful
2.0 out of 5 stars Written for non-runners April 24 2011
By Amazon Customer - Published on Amazon.com
Format:Paperback|Verified Purchase
The title says "no experience necessary," implying (at least to me) that the book was written for both runners and non-runners who want to lose some weight. But the book is far too basic for readers with any running experience at all. It provides guidance on building your endurance so that you can slowly jog 30 minutes at a time, and offers some basic dietary advice. Anyone who has run (or dieted) before, save your money.
8 of 9 people found the following review helpful
5.0 out of 5 stars Simple, easy, motivating and REALISTIC June 3 2013
By Jackie-the-Greyhound - Published on Amazon.com
Format:Paperback|Verified Purchase
My last year was a nightmare in terms of derailed exercise and it was finally time to (again!) restart my running. I didn't like running, but every few years I would lie to myself and pretend I did. Usually at least I'm biking or swimming (in addition to muscle-y type exercise) so I'm generally in O.K. shape. However, with age kicking in, work related time crunches and overall 'meh' I realized I wasn't doing much of anything endurance related. Plus, somehow I'd gained a few pounds I haven't seen since I was preggers. Not a good combination at all. I really needed to start MOVING again. So, what else, buy a book!

This one is definitely geared to the total newbie runner, but that's what I wanted. I've done up to 10 milers in the past and I know that every time I start a 'program' I manage to hurt myself. Add age and increased weight and I knew I needed a different approach. This book certainly came through. It has a 'plan' that is not unfamiliar, but I've never tried before--it is a walk, then walk-run program that is EASY TO FOLLOW.

I've read many plans and some are incredibly convoluted and detailed...just not necessary. This one breaks 30-34 minute exercise periods into varying blocks--starting with 1 minute intervals of walking and on up until you are running 30 minutes straight in 12 phases. The phases can correspond to weeks, or you can spend more time in each phase as needed. Some of the jumps between times seem more challenging when reading about doing it, but by the time you are there, you really are ready.

Each phase corresponds to a chapter--there are nice motivational comments by people (realistic people!) who have done the program.

Also, as the title points out, one of the points of this is to lose some weight. We are not talking gimmicks here, just a bunch of sound advice regarding what goes in vs. what comes out. Even if the weight doesn't change overly much, the measurements just might. Also, there is an emphasis on calories in vs. calories out, with room for you to make your own decisions about specific meal philosophies.

One big plus, and something I've not been good about before, was the emphasis on logging. It's one of those things I knew I 'should' do and this was very motivating to do it. (I started using one of the many online versions of this) and boy did that make a difference when it came to the weight loss aspects! Even though I was mostly after the fitness, the eating modifications (and weight loss) really made a big difference.

All in all this is eminently suitable to the new runner (and YAY a book that doesn't insist you buy fancy shoes until you are at a point when you might start actually needing them). As with most exercise books, I do wish a little more time was spent on the importance of a proper bra (need one of those sooner than the fancy shoes...). Very non-technical and a program that is easy to follow. I have found my 'run' again--no injuries and I'm back up to 30 minutes of running again...and looking for more. No pain, and lo-and-behold, this time I think I really do like the running.

Highly recommended!

JTG (well the non-greyhound in the family anyway!)

Oh, and I also found a free app for my phone that I could plug the phases into and that makes the interval times even easier to follow.
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Popular Highlights

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&quote;
Take your body weight in pounds and multiply it by 0.53, and that gives you the calories you burn walking 1 mile. For running, you can use 0.75 times your weight in pounds to give you calories used. &quote;
Highlighted by 48 Kindle users
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STAGE 2 WORKOUT  Walk for 4 minutes. Run for 1 minute. &quote;
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Total workout time: 29 minutes, 5 of which are running. Do this workout at least three or four times in a week before moving on to the next stage. &quote;
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