North Wales Trail Running is a comprehensive guide to off-road running across North Wales, including Snowdonia, Anglesey and into the Llyn Peninsula and the Clwyds. With 20 runs from 4km to 20.4km in length, this book is suitable for runners of all abilities. North Wales has some of the most diverse terrain in the UK, from rocky outcrops and large cwms to steep-sided valleys and magical llyns. It is a Mecca for the adventurous runner, and home to the 104km Paddy Buckley Round. In this book, author Steve Franklin has collected together many of his favourite runs, from low-lying loops around idyllic llyns and reservoirs, to serious hands-on-knees fell runs on some of Snowdonia's biggest mountains. Summit Snowdon, Cadair Idris and Conwy Mountain, and discover quieter corners of the country around Cnicht, the Northern Carneddau and the Crafnant valley. Each route features clear and easy-to-use Ordnance Survey 1:25,000 maps, easy-to-follow directions, details of distance and timings, and refreshment stops and local knowledge.

In this book for runners and walkers, Olympian Jeff Galloway offers an easy, time-efficient method for training for a 5K or 10K. Using Galloway's proven Run Walk Run (R) method, the reader will gain control over fatigue while reducing or eliminating aches and pains. Detailed training schedules help beginners finish each training session strong, and time goal programs help advanced runners shave time off their finishes. In addition to the training plans, Galloway provides easy-to-read advice on medical checkups, nutrition for runners, fat-burning workouts, choosing appropriate running shoes, and how to stay motivated. With the race day checklist, every runner will be prepared for the big day, reducing the stress that happens before a runner's first race. With this book, all runners, at any level, will reduce fatigue and finish each race strong!

Get ready to run the race of your life

Marathons in the U.S. have seen record increases in participation during the past few years. "Running a Marathon For Dummies" helps aspiring marathon runners prepare to successfully complete their first race, and shows experienced runners how to take their game to the next level.

"Running a Marathon For Dummies" gives you exercises, programs, and tips to improve your running stamina, speed, and overall health. It takes you from sitting on the couch through running your first 26.2 mile marathon--and beyond. For seasoned runners, Running a Marathon For Dummies offers tips and advice for how to continue improving performance through drills, exercises, and other techniques.Provides a timed training promise for runners of all skill levels, from non-runners, first marathoners, and mid-race runners to more experienced runnersIncludes information on how running increases heart strength, keeps illnesses away, keeps arteries clear, and improves a person's moodGives you drills, exercises, and techniques to improve your endurance

Whether you're a couch potato or a regularly hit the asphalt, "Running a Marathon For Dummies" gives you everything you need to run the race of your life.

With The Planted Runner, runners will learn to optimize training with plant-based nutrition, harness the power of their minds, and perform at their best while discovering the joy of running at any age. Plant-based nutrition is no longer a fad, but rather has been shown to optimize athletic performance and reduce recovery time. Fueling with the power of plants is not only a suitable eating plan for training, but it is also delicious and satisfying. Author Claire Bartholic breaks down the information to provide complete understanding of how to eat not only to fuel running, but also to enjoy eating. Readers will also find a chapter devoted to basic ingredients and building blocks of a plant-based diet, rounded out with runner-specific fueling recipes. Successful training requires more than just good plans and nutrition, however. With the proven mindset training techniques provided in this book, the runner will quiet that negative self-talk which can sabotage the best efforts to find his or her potential. Through her coaching, Claire Bartholic has found the best way to successfully integrate those three critical elements-physical training, plant-based fueling, and mindset techniques-to help hundreds of runners reach their personal bests, and she provides her wealth of knowledge in this book.

I CAN RUN is not a running book for 'runners' - it's the must-have running book for anyone who has ever experienced a moment of defeatism and had the little voice in their head make the excuse, 'I can't run'. In 12 chapters, you will discover that you can. You will dig deep to find your inner athlete. You'll learn how to train smart, recover well, sync your runs to your menstrual cycle and fuel right. I CAN RUN will ensure you never again wait until you're thin enough, fast enough, athletic enough, whatever-next enough to call yourself a runner, because if you put one foot in front of the other, repeatedly, you are a runner. Getting outside, surrounding yourself in nature and moving your body is more important than ever in these anxiety-inducing times, and Amy's debut will give you the encouragement and know-how that you need to do this. I CAN RUN recognises that this is hard and that committing to consistent training is often more of an accomplishment than the 10K, half marathon or marathon race itself. You will find comfort and encouragement in Amy's experience of cramps, chafing and the occasional little sick, while learning from leading experts about how to set yourself up for success and get the very best from your runs both physically and mentally. This book is real talk about the keys to going well far. We're all in it for the long run, together. We CAN do this!

Peak District Trail Running is a comprehensive guide to off-road running in the Peak District National Park. With 22 runs, from 5km to 28km in length, this book is suitable for runners of all abilities. Runners are spoilt by the variety of terrain on offer in the Peak District. There are many runs that stay low, avoiding roads, following broad, well surfaced trails such as the Monsal Trail around Bakewell, or the trails around Ladybower Reservoir and Carsington Water. For the more experienced runner the area has some excellent challenges on the high, rugged moors of Kinder and Bleaklow in the Dark Peak. Researched and written by local runners Nik Cook and Jon Barton, each route features clear and easy to use Ordnance Survey 1:25,000 maps, easy-to-follow directions, details of distance and timings, refreshment stops and local knowledge, and a detailed appendix.

The ultimate stretching guide, designed to help runners of all abilities run further, avoid injuries and achieve better times.

Stretching is an incredibly important aspect of running and yet it is frequently overlooked or poorly executed. This book details and explains all the stretches that can ease pain, build strength and enhance running performance.

Written by the globally respected physiotherapist, Paul Hobrough, who works with Olympic and World Champion athletes, The Runner's Expert Guide to Stretching will help runners to understand their bodies, identify weaknesses and develop a natural defence against injury.

With easy-to-understand explanations of anatomy and physiology, and a comprehensive directory of running stretches, runners of any age or ability will find an ideal range of stretches, clearly organised by body part, as well as a detailed strength and conditioning programme. With more than 2 million of us running at least once a week in the UK alone, this is the go-to guide for every runner.

Whether you're training for a marathon, a half-marathon, an ultra-distance event or just looking to improve your parkrun time, this book will help you achieve your running goals. This is the ultimate sports nutrition guide and cookbook for runners - packed with easy to follow, simple tips and practical eating advice, along with expert guidance on achieving and maintaining an ideal body weight. Anita decodes supplements and gives real food alternatives alongside meal plans and over 100 easy, delicious and nutritious recipes, alongside stunning and mouth-watering photography.

King of the Fells. Iron man. Lake District fell running legend. Joss Naylor is all of these things and more. His achievements are astounding, his records stand the test of time. In 1983 he completed the 105-mile Lakes, Meres and Waters (LMW) route in a staggering 19hr 14min and to this day, describes it as one of the best routes he ever ran. High praise indeed and yet, so few know of it. Part guidebook, part inspirational regaling, this book interweaves tales of past and present as Naylor reflects on his 1983 epic on a re-walk 37 years later. In the company of award-winning author, Vivienne Crow, Naylor recalls that magical day, sharing stories and anecdotes from, not just his run, but the 1980s fell running scene, his working life and growing up in the Wasdale Valley. Naylor's tales, together with breathtaking photography, are accompanied by basic guide notes for the LMW route, sticking as closely to his 1983 run as possible. These notes divide the route into ten stages (ranging from 9 to 14 miles), allowing runners and walkers to follow in the footsteps of the King of the Fells, albeit on a more relaxed schedule. From Loweswater to Over Water, visiting 27 of the Lake District's largest bodies of water, the LMW route guarantees vistas of unparalleled beauty and an unforgettable experience in true fell country.

When 39,195 competitors thunder over the Verrazano-Narrows Bridge to begin the thirty-eighth running of the famed New York City Marathon, they experience one of the most exhilarating moments in sports. But as they cross five towering bridges and five distinct boroughs, carried 26.2 miles by their own indomitable wills, grueling challenges await them. "New York Times" sportswriter Liz Robbins brings race day to life in this gripping saga of the 2007 Marathon, weaving the unforgettable stories of runners into a vibrant mile-by-mile portrait of the world's largest marathon. If the women's race plays out like a mesmerizing chess game, then the men's race quickly turns into a high-speed car chase. South Africa's Hendrick Ramaala, eager to recapture glory at age 35, surges to lead the pack as Kenya's Martin Lel and Morocco's Abderrahim Goumri stay within striking range. While the professionals offer insight into the intense, often painful experience of being an elite athlete, the amateurs provide timeless stories of courage and obsession that typify today's marathoner: Harrie Bakst, a cancer survivor at 22, who is a first-timer; Pam Rickard, a 45-year-old mother of three from Virginia, who is a recovering alcoholic; and 65-year-old Tucker Andersen, who has run the race every year since 1976. Enlivening the history of the New York City Marathon with stories of such legends as the late Fred Lebow, the race's charismatic founder, and nine-time champion Grete Waitz, "A Race Like No Other" provides a curbside seat to the drama of the first Sunday in November.

Dean Karnazes has run 350 continuous miles through three sleepless nights, ordered pizza during long runs, and inspired fans the world over with his adventures. So what does a guy like this do when he wants to face the ultimate test of endurance? He runs 50 marathons in 50 states-- in 50 consecutive days.
With little more than a road map and a caravan packed with fellow runners and a dedicated crew, Dean set off on a tour that took him through a volcanic canyon in Maui in high humidity and 88-degree heat; to an elevation gain of almost 4,000 feet at the Tecumseh Trail Marathon in Bloomington, Indiana; to a severed moose leg found alongside an Anchorage, Alaska trail that compelled him to sprint for safety.
Now in this heart-pounding book, Dean reveals how he pulled off this unfathomable feat with a determination that defied all physical limitations. But Dean goes beyond the story of the Endurance 50 marathons to share his invaluable secrets and advice for athletes of all levels. These are the tips that kept Dean going during the 1,310 miles he covered and 160,000 calories he burned while averaging sub-four-hour marathons and often sleeping fewer than four hours each night. Learn how to:
- Recover more quickly
- Adapt to extreme conditions
- Prevent muscle cramps and overheating
- Pace yourself when you "hit the wall"
- Stay motivated
Packed with practical advice and including training regimens, 50/50 will inspire you no matter what your fitness goal is, whether it's simply walking around the block, running a 10K, or completing yet another Ironman.

Running Up That Hill is a celebration of endurance running. Of running ridiculous distances - through cities, over mountains and across countries. Distances most people couldn't even imagine. But sports presenter Vassos Alexander is hooked!

Why else would he run an ultra in Paris, backwards, having missed the start? Why head to Wales for the world's hardest mountain race with a badly sprained ankle? And why follow in some unforgiving, ancient footsteps and attempt the oldest and toughest footrace on earth, the 153-mile Spartathlon?

There's joy to be found here. Really there is. Vassos recalls his own assaults on these gruelling races, along with ultra-running legends including Scott Jurek, Jasmin Paris, Kilian Jornet, Mimi Anderson and Dean Karnazes. They all testify to the transformative power of endurance running.

It's about the astonishing highs that come from pushing your body to the limit. The confidence and peace when you challenge yourself and succeed. All told, this is a cracking tale of what keeps ultra-distance runners running, mile after mile after mile.

TRAIN EASIER TO RUN FASTER
This revolutionary training method has been embraced by elite runners--with extraordinary results--and now you can do it, too.
Respected running and fitness expert Matt Fitzgerald explains how the 80/20 running program--in which you do 80 percent of runs at a lower intensity and just 20 percent at a higher intensity--is the best change runners of all abilities can make to improve their performance. With a thorough examination of the science and research behind this training method, "80/20 Running" is a hands-on guide for runners of all levels with training programs for 5K, 10K, half-marathon, and marathon distances.
In" 80/20 Running, " you'll discover how to transform your workouts to avoid burnout.
Runs will become more pleasant and less draining You'll carry less fatigue from one run to the next Your performance will improve in the few high-intensity runs Your fitness levels will reach new heights
"80/20 Running" promotes a message that all runners--as well as cyclists, triathletes, and even weight-loss seekers--can embrace: Get better results by making the majority of your workouts easier.

'The last descent and I can't let myself think it's in the bag. Anything could happen, take it easy, take no risks. Just get to the finish and win.' 'The challenge and anticipation that pushes me to try harder. The obsessive urge to achieve. It's not all about winning. Why do I do it?' Growing up in Bristol, Heather Dawe was 17 when she started running. Having fallen in to the teenage trap of smoking and drinking she resolved to do something about it, not knowing then where it would take her. A climber since her youth, an obsession with wild places and the mountains was engrained in her DNA. Moving to Leeds to study, she began to compete in fell races and mountain marathons, joking in the pub one night that she could race at the highest level. Being hit by a car doing over 40mph while cycling would have ended many athletes' dreams, but Dawe's drive pushed her even harder. Hard enough to make her pub joke a reality, hard enough to win Elite Mountain Marathons, to win the Three Peaks Cyclo-cross race and to complete the Bob Graham Round. Pushing harder still, she entered the Tour Divide - racing the 2745-mile route of the Continental Divide in North America as she to sought to discover her physical - and emotional - limits. Dawe writes of what it takes to compete in adventure races; the training, the sacrifice, the mistakes that must be made in order to learn and develop. An intensely deep and personal book, Adventures in Mind explores what drives a woman - living with her partner and their child, working 9-5 - to push so hard and so far; into herself, and into the wild.

In Run Like a Champion, one of America's most versatile and accomplished runners, Alan Culpepper, reveals the best practices of the best runners. Over his 25-year racing career, Culpepper won national titles from 5K to marathon, a span of race distances so wide that just a few runners can claim the same impressive versatility. Culpepper sets out his approach--and the lessons he learned from his competitors--so that all runners can fully realize their potential. As a two-time Olympic competitor, Culpepper has a unique understanding of what it takes to compete at the highest level. His running career has put him on the start line alongside the world's best runners, and he has found that despite their many differences, talents, and approaches to training, among them they share a common understanding: the best athletes know that the secret to success in running lies in understanding a bigger picture of training. Not everyone has the physiology to run at the highest level, but everyone can benefit from implementing an Olympic approach to training. Run Like a Champion shares a big-picture view of running, looking at not only the essential training elements but also other key pieces of the puzzle: identifying motivation; finding a proper work/life/family balance; and understanding complementary aspects of training such as stretching, how much to drink, diet, and how to avoid and treat injuries. Run Like a Champion reveals all the guidelines, tips and tricks, workouts, mental training, and nutritional practices that Olympic runners use. By making this Olympic approach part of their running, runners of all levels will make their goals achievable from 5K to marathon.

A guidebook describing 40 trail running routes in the Chamonix Valley and around the Mont Blanc massif, visiting France, Switzerland and Italy. The routes, which range from 3.8km (21/2 miles) to 168km (104 miles), are graded from 1 to 5 and categorised as trail running, fell running or skyrunning. Starting from Chamonix, Les Houches, Servoz, Champex, Courmayeur, Orsieres and Vallorcine among others, and covering classic ultra trail routes as well as shorter day runs, there is something for every runner. Step-by-step route descriptions are accompanied by 1:100,000 mapping and route profiles, with notes on safety and useful tips for runners. Also included is a comprehensive equipment checklist plus information on running at altitude, adapting to the Alps, navigation, maps and mountain safety. GPX files for all routes are available for download after you have purchased the book by logging in to your Cicerone account. Renowned as a mecca for trail runners, the Chamonix Valley and Mont Blanc region is home to some of the greatest trail running races in the world, including the Tour des Geants and Ultra Trail du Mont Blanc. The landscape, with its dramatic mountain scenery and ethereal vistas, offers diverse trail options and true adventure - the perfect playground for this exhilarating sport.

LONGLISTED FOR THE WILLIAM HILL SPORTS BOOK OF THE YEAR AWARD SHORTLISTED FOR THE CROSS SPORTS BOOK AWARDS BIOGRAPHY OF THE YEAR The definitive biography of one of the greatest, most extraordinary runners and Olympic heroes of all time, from the author of running classic Feet in the Clouds. Emil Zatopek won five Olympic medals, set 18 world records, and went undefeated over 10,000 metres for six years. He redefined the boundaries of endurance, training in Army boots, in snow, in sand, in darkness. But his toughness was matched by a spirit of friendship and a joie de vivre that transcended the darkest days of the Cold War. His triumphs put his country on the map, yet when Soviet tanks moved in to crush Czechoslovakia's new freedoms in 1968, Zatopek paid a heavy personal price for his brave defence of 'socialism with a human face'. Rehabilitated two decades later, he was a shadow of the man he had been - and the world had all but forgotten him. Today We Die A Little strips away the myths to tell the complex and deeply moving story of the most inspiring Olympic hero of them all.

In 2017, world-class ultrarunner Hillary Allen was at the top of her sport--and it felt like she was running on top of the world as she competed in Norway's Tromso Skyrace. Allen was nearly halfway through the 50-kilometer race when she fell 150 feet off an exposed ridge, fracturing her back and breaking multiple ribs, both feet, and both of her lower arms. Beginning with the dramatic story of her accident and rescue, Out and Back: A Runner's Story of Survival Against All Odds recounts Allen's fight to return to the life she loves. With vulnerability that reveals remarkable strength and introspection that yields wisdom, Allen shares the story of her recovery both physically and mentally, and hard-earned knowledge that the path forward is not always linear, that healing takes time, and that the process of rediscovery is ongoing as she learns what it takes to survive--and thrive. Out and Back is an inspiration to anyone who knows what it means to reclaim and rebuild your life, one day and one step at a time.

Running is a great way to keep fit, stay healthy, relieve stress and experience new places. The Good Run Guide is your companion to the great running to be found in some of the most scenic locations of England and Wales. Run through the stately grounds of Chatsworth in the Peak District; traverse Hadrian's Wall on the Scottish Border and visit the breath-taking castles of coastal Northumberland. Explore coastal coves in the north Cornwall; summit Pen-y-ghent in the Yorkshire Dales or escape the hustle and bustle of the City along the banks of the Thames. Experienced runners Louise Piears and Andy Bickerstaff, two of the founders of the Good Run Guide, the UK's leading independent running website, have hand-picked 40 of their favourite runs. Ranging in length from 3.4 to 10.7 miles (5.4 to 17.2 kilometres), there are routes for runners of all ability and fitness levels, on a range of surfaces. Each run features details of the run distance, the flat equivalent distance, difficulty, hilliness, climb rate, terrain and other useful information so you know exactly what you're undertaking before you set off. There is also a bespoke map, annotated with route descriptions and key route features, to aid navigation.

Revolutionise your running techniques! Learn how to run better and faster, with more energy while avoiding injury. There is a science to running, and now you can learn about it too! Whether you are new to running, or have conquered a few marathons in your time, this runner's guide will show you how to train efficiently, find a suitable running regime, and master the art of running for life! Inside the pages of this running book, you'll find: -Explanations on the anatomy and physiology of the runner -Easy-to-read descriptions of how running involves every system in the body -A scientific breakdown of what happens under the skin at every stage of the running cycle -Featuring anatomy of common injuries and exercise programmes for both prevention and recovery -30 key exercises and how to perfect precision to optimise their benefits -Bespoke training plans for runners at all levels Expert-led insights backed by scientific research will show you how to start running, how to run faster, and how to improve your flexibility and gait for running efficiency and safety. Included in the Science of Running are exercises and training programmes that target each muscle to ensure you become a stronger, better runner. The clear CGI images show annotations to muscle mechanics so you know you are taking the right steps and perfecting technique. Learn the science behind your body's energy systems, proper hydration and nutrition. From long-distance to marathon running, this sports book will completely transform your performance of injury-free running and help you to smash your goals one step at a time, proving the ideal running gift for the fitness fanatic in your life. At DK, we believe in the power of discovery. So why not dive deeper into our successful Science of series, where you can discover the research and scientific theories behind exercise and sport. Explore the anatomy of yoga to perfect your practice in Science of Yoga; or redefine your daily routine with Science of Living. Achieve a healthier and happier you this New Year!

A quest for the secrets of happy, healthy whole-life running, and how runners can keep enjoying their sport, whatever their age What do you do when the sport that has been your lifeline to physical and mental well-being starts to slip away from you? Richard Askwith, a life-long running enthusiast, was sunk in mid-life despair. Plagued by injuries and demoralised by failing strength and speed, he was on the point of giving up for good. Then he came across the remarkable world of late-life athletics, and resolved to find out more. The result is a thrilling, life-affirming quest for the secrets of the happy few who keep on running all through life's later decades, culminating in a life-changing adventure at the World Masters Athletics Championships. It's a resounding message of hope for any runner who has felt their joy in their sport being undermined by age. Colourful, informative and inspiring, The Race Against Time is a story of cold science and heart-warming resilience; of champions and also-rans; of sprinting centenarians and forty-something super-athletes barely touched by age. Its heroes are experts and enthusiasts - scientists, coaches, runners - from many countries, each with a different story to tell. What unites them is a single belief: that you don't have to take growing old lying down. This is a book for anyone who has ever felt the healing power of running. It is both a very personal account of one man's journey from despair to hope, and an exhilarating guide, explaining how timely adjustments to lifestyle and training can slow the progress of physiological decay, while sheer human spirit can, if you are lucky, keep you running happily and healthily, all the way into extreme old age.

The new Believe Training Journal was inspired...by YOU! Authors Lauren Fleshman and Roisin McGettigan-Dumas created the Believe Training Journal to help you become the runner you were meant to be. In the new Electric Blue edition, over one hundred runners from the Believe community are featured in the colorful end sheets-because we train, dream, and believe in community, and the shared running experience inspires us all. The Believe Training Journal has it all: designated grids for recording workout information as well as space to process and plan. The journal offers a full year of undated weeks, an annual calendar, worksheets, quizzes, lists, and plenty of room for notes. Lauren and Ro share their wisdom and experience on training, racing, recovery, and more-all to help you find balance in your running and to make you a better athlete. A good running journal makes the miles make sense. Use this training tool to learn more from your runs, to dig deeper, and to join a running community that believes in you.

In this new edition, Olympian and running coach Jeff Galloway brings his proven Run Walk Run® method to cross-country running. Using his run-walk-run method and following the training plans provided, every cross-country runner will improve performance, recover faster, and reduce the risk of injury. Jeff Galloway explains how to build endurance, train and race on hills, run on varied terrain, implement speed training and race strategies, all while maximizing performance. He gives the reader action plans for teamwork training and developing race methods. Galloway also covers injury prevention and treatment that will get the runner back racing in no time. The training programs incorporate Galloway’s Magic Mile—the best way to check and monitor training progress. Runners are given the tools to set realistic pacing goals for long runs and races. Every cross-country runner needs this book!

I CAN RUN is not a running book for 'runners' - it's the must-have running book for anyone who has ever experienced a moment of defeatism and had the little voice in their head make the excuse, 'I can't run'. In 12 chapters, you will discover that you can. You will dig deep to find your inner athlete. You'll learn how to train smart, recover well, sync your runs to your menstrual cycle and fuel right. I CAN RUN will ensure you never again wait until you're thin enough, fast enough, athletic enough, whatever-next enough to call yourself a runner, because if you put one foot in front of the other, repeatedly, you are a runner. Getting outside, surrounding yourself in nature and moving your body is more important than ever in these anxiety-inducing times, and Amy's debut will give you the encouragement and know-how that you need to do this. I CAN RUN recognises that this is hard and that committing to consistent training is often more of an accomplishment than the 10K, half marathon or marathon race itself. You will find comfort and encouragement in Amy's experience of cramps, chafing and the occasional little sick, while learning from leading experts about how to set yourself up for success and get the very best from your runs both physically and mentally. This book is real talk about the keys to going well far. We're all in it for the long run, together. We CAN do this!