| Introduction.
Part I: Getting Started with Your Marathon Training.
Chapter 1: Realizing the Risks and Rewards of Running.
Chapter 2: Choosing Your Running Gear.
Chapter 3: Figuring Out Where and When to Run.
Chapter 4: Taking Your First Run.
Chapter 5: Stretching, Warming Up, and Cooling Down.
Part II: Taking Your Running a Stride Farther.
Chapter 6: Developing a Mileage Base.
Chapter 7: Adding Strength and Speed.
Chapter 8: Improving Your Running Technique.
Chapter 9: Eating and Running.
Part III: Dealing with Running Injuries.
Chapter 10: Pinpointing the Causes of Injuries.
Chapter 11: Treating Your Injuries.
Chapter 12: Cross-Training While You're Injured.
Part IV: Planning Racing Strategies.
Chapter 13: Easing Into Marathon Racing.
Chapter 14: Marathon Countdown: T Minus 24 Hours.
Chapter 15: After Your Marathon Is Over.
Chapter 16: Reducing Your Finish Time Next Time.
Part V: The Part of Tens.
Chapter 17: Ten Ways to Keep Running Fun.
Chapter 18: The Ten Biggest Marathons.
Chapter 19: Best Tune-Up Races in North America.
Appendix.
Running Web Sites and Other Resources.
Index.
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