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Running a Marathon For Dummies

ISBN: 978-1-118-43210-5
E-book
360 pages
October 2012
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Introduction 1

Part I: The Basics of Running a Marathon 7

Chapter 1: Training for the Big Race: An Overview 9

Chapter 2: Getting a Leg Up with the Right Running Gear 25

Chapter 3: Understanding the Physiology of Marathon Running 37

Chapter 4: Starting Off with Proper Running Technique 59

Part II: Creating Your Own Marathon Training Plan 73

Chapter 5: Aerobic Training: The King of Marathon Preparation 75

Chapter 6: Running Longer, and Longer, and Longer Still 97

Chapter 7: Getting Faster with Interval Training 109

Chapter 8: Making a Plan as a Beginner Runner 121

Chapter 9: Prepping for Your Next Race as an Intermediate Runner 133

Chapter 10: Pushing Yourself as an Advanced Runner 153

Part III: Going Above and Beyond to Stay Strong and Healthy 173

Chapter 11: Producing Powerful Muscles with Strength Training 175

Chapter 12: Stretching, Cross-Training, and Recovery during Training 211

Chapter 13: Recognizing (And Avoiding) Common Running Injuries 235

Part IV: Gearing Up for Race Day (And Beyond) 257

Chapter 14: Backing Off Before You Give Your All: The Marathon Taper 259

Chapter 15: Getting a Boost with Practical and Motivational Pre-Race Strategies 267

Chapter 16: Running the Marathon: Race Strategies and Tips 277

Part V: The Part of Tens 291

Chapter 17: Ten Things to Do on Marathon Race Day 293

Chapter 18: Running Amok: Ten Common Training Errors 299

Chapter 19: Ten (Or So) Great Destination Marathons 305

Chapter 20: Ten (Okay, Eleven) Frequently Asked Questions about Running a Marathon 313

Appendix: A Marathon Directory 321

Index 329

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