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Running Books
Florence Griffith Joyner
John Hanc
Jackie Joyner-Kersee
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Published:
February 11, 1999

Running For Dummies

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Overview

Running For Dummies is for everyone with a desire to run. If you’re a reforming couch potato, it helps ease you into a healthier lifestyle. If you have Olympic aspirations, take a look at different ways to improve your training. This easy-to-understand guide is also for those who want to:
  • Lose weight
  • Decrease blood pressure
  • Live longer
  • Relieve stress
  • Boost creativity
  • Find a fun way to exercise

Find dependable guidance for buying running shoes. Explore ways to maximize your training program. Discover the races you’ll enjoy running. Coauthored by the “World’s Fastest Woman” and World Record holder Florence (Flo-Jo) Griffith Joyner, Running For Dummies has world-class advice on these topics and many more:

  • Nutrition and weight loss
  • Hitting your stride
  • Speed training
  • Reaching your peak
  • The day of the race
  • Marathon training
  • Identifying and treating injuries
  • Cross-training and treadmill training
  • Running for kids and seniors
Run around the block or around town. Tired of pavement? Run through the woods. Keep track of your personal progress in handy running logs in the back of the book. Improve your health, feel good about yourself, and have fun! With several million runners on the road today, you’ll find a lot of company, encouragement, and friends benefiting from this healthy and fun activity.
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About The Author

Florence Griffith Joyner, the "World's Fastest Woman," won three gold and one silver medal in track and field at the '88 summer Olympic Games in Seoul, South Korea, in addition to a silver medal at the '84 Games in Los Angeles. In 1989, she was voted "Most Outstanding Amateur Athlete in America" and was inducted into the USA Track and Field Hall of Fame in 1995.
John Hanc is a running and fitness columnist for Newday and contributes frequently to Runner's World magazine. He is the author of The Essential Runner and The Essential Marathoner.

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Your chances of landing in a comfortable, quality pair of running shoes greatly increases if you shop at a running specialty shop rather than a huge, multisport center attempting to hawk everything from bowling balls to scuba gear to in-line skates. Employees of most running specialty shops typically are people who run themselves.
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The page you are looking for was recently moved. Don't worry, it's still here; it just has a new address: https://www.dummies.com/how-to/content/what-legwork-and-stride-mean-to-running.html
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If you're ready to start putting together a marathon program, start by running whatever distance you can currently run, and gradually build up your mileage until you’ve reached the point where you can cover 20 or more miles in your training. You should allow four months of training before tackling the marathon.
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You don’t really need a lot of the gadgets that are marketed for runners. What you need, truthfully, is a good pair of running shoes and whatever you consider to be comfortable clothing. But some items certainly can enhance your running, either by providing more feedback for training, more comfort, or even protection from possible dangers.
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You can develop blisters (a small buildup of water or blood under your skin) from ill-fitting shoes or socks, seams inside your shoes, or friction against bunched-up socks. Small, deep blisters and large blisters are usually painful and can become big problems if they lead to infection. They also can keep you off your feet and knock you off your training routine for days at a time.
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Five of the most common running injuries are shinsplints, chondromalacia (runner’s knee), Achilles tendinitis, plantar fasciitis, and iliotibial band (ITB) syndrome. Stress fractures, which usually occur in small bones in the foot, leg or shin, also show up in runners who overtrain. Runners must constantly guard against blisters, strains, and other problems that can hinder their efforts.
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To get the most benefit from running, you need to develop a form that is comfortable and efficient for you. Running forms can range from the barely functional plod that resembles a forced march to the poetry-in-motion style of Olympic champions. When it comes to a natural running style, most runners fall somewhere in between, but almost all runners can benefit from a little advice on form.
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Most running safety rules are just common sense. But you see so many runners — both male and female — who violate them every day that a rules review is indeed in order. Consider the following: Don't wear headsets. This is the No. 1 rule for safe running. Why? Because when you listen to music or the radio while running outside, you can't hear car horns, cyclists, or, heaven forbid, the footsteps of someone coming up behind you.
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A mystique surrounds the marathon, a 26.2-mile race that some people view as an exotic journey that only a few runners can take. Any healthy individual can complete a marathon, though — provided that you’ve got the will and the way. Before you go charging out of the gate, remember that you need a little time and seasoning first.
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The start line of a major marathon race is an exciting place to be. Crowds of spectators have gathered, and hundreds, maybe thousands, of runners are buzzing with anticipation. Balloons are released, rock music is playing, and announcements are blaring over the public address system. It’s easy to get caught up in this atmosphere and to allow yourself to go out too fast.
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Choosing your shoes is one of the most important aspects of a running program. Your chances of finding a comfortable, quality pair of running shoes greatly increases if you shop at a running specialty shop rather than a huge, multisport center. Here’s one telltale sign of a good running specialty shop: It not only allows you to take the shoes for a 5-minute test run, but it encourages you to do so.
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Stretching is an important part of a fitness regimen, especially for runners. After putting some mileage on the personal odometer, runners’ muscles tend to become tight and inflexible, especially in certain areas such as the hips, lower back, and hamstring. And when tight muscles compromise the ability of a joint’s ability to move through its full range of motion, injury is more likely.
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A stretch is a stretch, right? Well, not really. Stretching and the different ways to stretch are topics of controversy among runners. For the past 25 years, so-called static or gradual stretching has been considered the right way to stretch. This is a slow, gradual stretch that you hold for 15 to 30 seconds.
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Some runners pick the right foods to eat the day before and morning of a race and are diligent about taking in fluids during the competition. But many of those same runners don't eat so "smart" in those weeks between races. Dietary habits can affect performance and, more importantly, overall health. A solid place to start is with the carbohydrates rule!
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Most runners naturally land on the heel and then "roll up" to push off with the ball of the foot or toes. Midfoot strikers push off with the ball of the foot, and those rare forefoot strikers push off with their toes. Ideally, runners should land lightly on the heel, with the lead leg just slightly bent at the knee (the best method to absorb shock), immediately roll up to the forefoot or toes, and push off powerfully into the next stride.
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Before you make the transition from walking to running, here are the answers to the most basic and commonly asked beginners' questions. How often should I run? The short answer is "not every day." Indeed, for all but the very best runners — those people who have built-for-the-long-haul bodies — running seven days a week, week in and week out, is a surefire recipe for injury.
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