Customer Reviews

The beginning runner's handbook: The proven 13-week walk/run program

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I can't believe how amazing this book is!

If you are an overweight or obese man or woman who has told yourself you are too out of shape and fat to run... get this book. It is one of the best things I ever did!

If you are too intimidated or fearful of injuring yourself since you are not quite sure "how" to begin running, this book spells it out AND gives you three 13 week programs to work with.

There is the Walk/Run program which works you up from running 30 seconds at a time, to running for 60 minutes straight at the end of the 13 weeks. For example, in week one...
You run for 0:30 seconds and then walk for 4:30... then you repeat this 6 times. The amount that you are running is so short, it is not even hard. This is the starting point, and it goes up weekly from there, but very gradually.

There is also a walking program. If you really cannot start the walk/run program, you can follow this program that will build you up to the walk/run program.

Finally, there is an Intermediate program. When you finish the walk/run program, you will feel like an athlete when you start this program! It will build you up to a longer running base and time. It is also useful if your spouse or mate is more advanced than you... you can use the walk/run program, and they can use the intermediate.

YOU CAN DO IT! I was so frustrated finding "beginner running books"... yeah, right. They consider a beginner to be someone that can already run 3 miles straight at a time! That is not a beginner in my book! My fastest run when I started was not even considered a run... I was "running" at 4 miles per hour (and that was exhausting!)! When I finally hit 5 mph on the treadmil, it was a landmark moment! This book can take you there, and beyond.

Stop wishing you were a runner, and begin today on a journey that will make you one in 13 weeks!

13 weeks from now, you WILL either still be WISHING, or you will be an ATHLETE! The choice is yours.

Okay - I'm in my 30s and I want to get fit. I'd tried running in my 20s and nearly killed myself by training the wrong way - just going out the door and running till I fell over. I concluded I couldn't run. But it just looked so much fun and people running look so much cooler than people on exercise bikes. So trawling the internet, I found this book and followed a 13-week training programme that starts off almost entirely walking and builds to a 60 minute training run or 10k race. I tell you - it works! The book gives the beginner all the info they need about shoes, stretching, avoiding injuries and the joys (and science) of running. I feel I'll outgrow this book pretty quickly - it's big type and isn't particularly in-depth - but I've already lent it to many other people and they're starting to run too. If you're a non-runner who wants to run, you can't go far wrong with this book - but get yourself to a specialist running store and buy some decent shoes first, because you'll want to dash off running after the first chapter.

I was just reading some of the reviews for this book, and realized that I think that the program has been revamped in the newest edition.

I bought the completely revised and updated version ISBN #1553650875 and have just started on the program...

Day one in the new version asks you to: run 1 minute walk for 2 minutes and repeat that formula 12 times!! I don't know about any other TRUE beginners (I ran 3 times, and walked the rest of the way, totally defeated :(... I found that above my capabilities at this point!

I was able to revise this formula from using the guidelines set by other reviewers (talking about the first printing I assume, before the revisions and updates), and did a 30 second run with a 4.5 minute walk and repeated 6 times the second day...much better, and I came home feeling so GOOD that I accomplished it.

I wish that they had not changed the program from the first edition...I would have appreciated the slower start (I am a TRUE beginner...I can walk for an hour straight, but when it comes to the running...I get VERY winded...PLUS, I am pushing a double jogger stroller...that doesn't help!!)

My advice is that if you are a TRUE beginner like I am, and need to start out slowly...go for the earlier version of the book...Perhaps they got feedback from readers that it wasn't challenging enough...but for me...I was frustrated thinking that I was a total failure on day 1.

Just my thoughts..I hope that it will help someone else in the same position.

Other than that...I LOVE the book, and am looking forward to becoming healthier and more active...the kids are enjoying the time outdoors as well. I still recommend the book whole heartedly, but wanted out of shape mommies like me to not be frustrated if they can't do it right away....be sure to modify and even repeat weeks until you feel you have accomplised it fully before moving up to the next level. It is important to not feel discouraged if you can't do it the first time out...at least you are out there, doing something...It will come!

I just bought the first printing through the marketplace sellers for a couple of bucks...maybe I can work up to the revised and updated version in a few weeks? I hope so.

BEST OF LUCK!!

I first bought this book when I first began running a few years ago, and I found it was very well suited for beginners like me. The 13-week program starts you out the first week by running 30 seconds, then walking for 4-1/2 minutes (then repeat for about and hour). It was absolutely all I could do to run for 30 seconds at a time. By the time I finished the program, I could easily run 30 minutes at a time, and had lost about 25 pounds. I've since run in a half-marathon, and will be trying my first marathon this fall. If you're new to running, I definitely recommend that you start with this book.

This book richly deserves more widespread attention. It covers all the bases for the true beginner at running, outlines a sound and satisfying training program, offers encouragement and counsel for the reticent - in short, I cannot imagine myself running today without having used this book.

This was not the only book I bought when I decided to start running. I also purchased one or another written by more "famous" runners. These have been donated or lost or taken for resale. My copy of The Beginning Runner's Handbook, however, is well-worn, marked-up and kept close tabs on (when lending it to others).

If you want to move from being a non- or anti-runner to a proud member of the pack, this is the book for you.

Excellent book. As a non runner I completely doubted I would be able to complete the program, but I did and do run the distance without injury.

As a new and eager runner I wasn't sure how to train and this book explained it in an interesting and well researched format. It was an easy read that I read in a few days. As a woman that started running in her late 50's I wanted to remain free from injuries. I'm in week seven now. So far it has been great! I would recommend this book to all my friends.

Congratulations to those of you who have made the decision to embark on your learning to run journey and thank you for taking the time to inquire about the changes in one of our running programs. As the InTraining Program Director, I'm responsible for the LearnToRun10K program changes outlined in the Beginning Runner's Handbook. The goal of our InTraining program is to help interested people discover that with proper guidance and a good program; almost anyone can learn to run.

In an effort to evolve and keep pace with the times, SportMedBC has, as you know, made changes to our programs based on feedback from over 5000 participants. An overwhelming number of LearnToRun10K participants found the original program (developed over 10 years ago) to be too challenging in the final 6-7 weeks. In other words, the running times jumped too dramatically for the beginning runner leaving them tired, frustrated and more prone to injury. All of this made us reconsider our approach. The outcome was a more gradual increase in running time for the duration of the program. Instead of starting with a 30 second run session, participants now begin week 1 of training with 1 minute of running.

In my 25 years of experience working with beginning runners, to start with a 1-minute run vs. 30-second run is no problem, provided you are moving at a comfortable pace. Remember, beginning runners have a natural tendency to go too fast in the run portions of the program, leaving you huffing and puffing and unable to recover in time for the next run interval. Try to slow down to a talking pace whereby you can easily speak 3-4 consecutive sentences without feeling winded. The goal is for your walking pace to become a shuffle pace so that you eventually weave your walking and running portions together to the extent that you hardly notice the transition to the increases in running time.

Author's final note: Whether you're following the Walk10K, LearnToRun10K, or Run10KFaster program, be patient and allow yourself time to progress slowly. For the most part, if you're having any difficulties with your program, you're likely walking or running too quickly, and you need to slow down. For further coaching advice, please refer to The Beginning Runner's Handbook, or register for our InTraining Online program at www.sportmedbc.com and receive my additional coaching advice as well as support articles and information to compliment the programs. All the best to you, and congratulations on choosing a healthy lifestyle.

Sincerely,

Lynn Kanuka

SportMedBC InTraining Program Director

Olympic Bronze Medalist, 3000m, Los Angeles, 1984

This book is full of useful advices and directions to get started on a running program and is especially helpful for a beginner. The authors are experts in the fields and they present their knowledge nicely.

I am short statured and fat (200lbs). Before I read this book, I tried a number of times but could not get into running. But by using the advices and the running program provided in this book, I can now run better and longer. I am now in the 9th week of the running program.

If you are looking forward to get started in running, this book is definitely for you.

The book contains a 13-weeks run/walk program that will prepare you to run a 10k or to run for 1hr uninterruptedly while minimizing injury risks. It also contains a 13-weeks walk program for those who cannot or doesn't want to run. For those "graduating" the 13-weeks program, the book offers options, such as run faster program or even considering a half-marathon or full marathon (although, if you'd like to pursue the half or full marathon options, I'd recommend another SportsMedBC book - Marathon and Half Marathon). Apart from the program, the book also discuss several other topics - which I believe makes the book fantastic. It covers the psychology of running, causes of common injuries, run form and techniques, importance of cross training and stretching, including discussing the best cross training options for runners, some nutrition basics for runners and finally, running for pregnant women and with the family and pets.
I used to run but I stopped for a while, so I found this book at my local library when I was considering start running again. I borrowed and renewed it several times, and I found it so helpful and resourceful that I decided to buy it.