Contents THE MPLETE CO ’S IOT® IDGUIDE TO Jogging and Running by Bill Rodgers with Scott Douglas A Division of Pearson USA, Inc. A Pearson Education Company 1633 Broadway, New York, NY 10019-6785 i b4 CIG to jogging 2386-x angela 3.19.98 FM LP#3 The Complete Idiot’s Guide to Jogging and Running ©1998 by Bill Rodgers All rights reserved. No part of this book shall be reproduced, stored in a retrieval system, or transmitted by any means, electronic, mechanical, photocopying, recording, or otherwise, without written permission from the publisher. No patent liability is assumed with respect to the use of the information contained herein. Although every precaution has been taken in the preparation of this book, the publisher and author assume no responsibility for errors or omissions. Neither is any liability assumed for damages result- ing from the use of information contained herein. For information, address Alpha Books, 1633 Broadway, 7th Floor, New York, NY 10019-6785. THE COMPLETE IDIOT’S GUIDE TO Design is a registered trademark of Pearson Education, Inc. Alpha books may be purchased for business or sales promotional use. For information please write: Special Markets Department, Pearson USA, Inc., 1633 Broadway, New York, NY 10019. International Standard Book Number: 0-7865-4220-9 Library of Congress Catalog Card Number: 98-84950 00 99 98 87654321 Interpretation of the printing code: the rightmost number of the first series of numbers is the year of the book’s printing; the rightmost number of the second series of numbers is the number of the book’s printing. For example, a printing code of 98-1 shows that the first printing occurred in 1998. Printed in the United States of America Note: This publication contains the opinions and ideas of its author. It is intended to provide helpful and informative material on the subject matter covered. It is sold with the understanding that the author and publisher are not engaged in rendering professional services in the book. If the reader requires personal assistance or advice, a competent professional should be consulted. The author and publisher specifically disclaim any responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book. Making or distributing electronic copies of this book constitutes copyright infringement and could subject the infringer to criminal and civil liability ii b4CIG to jogging2386-xangela3.19.98FM LP#3 Contents ALPHA DEVELOPMENT TEAM Publisher Kathy Nebenhaus Editorial Director Gary M. Krebs Managing Editor Bob Shuman Marketing Brand Manager Felice Primeau Senior Editor Nancy Mikhail Development Editors Phil Kitchel Jennifer Perillo Amy Zavatto Editorial Assistant Maureen Horn PRODUCTION TEAM Development Editor Nader Mikhail Production Editor Mark Enochs Copy Editor Heather Stith Cover Designer Mike Freeland Photo Editor Richard H. Fox Photography Stacey Cramp Illustrator Jody P. Schaeffer Designer Glenn Larsen Indexer Chris Barrick Layout/Proofreading Angela Calvert Kim Cofer Mary Hunt iii b4 CIG to jogging 2386-x angela 3.19.98 FM LP#3 The Complete Idiot’s Guide to Jogging and Running Contents at a Glance Part 1: In the Beginning 1 1 Hit the Road, Jack and Jill 3 8,000,000 runners can’t be wrong. 2 Run for the Health of It 15 A better body and mind through running. 3Taking Your First Steps 27 How to start a running program. 4 Strutting Your Stuff: Where to Run 41 The best places on earth. 5Morning, Noon, or Night: When to Run 51 Finding time to run when you’re running out of time. 6Mo’ Better Motivation 59 Beating common runner roadblocks. Part 2: The Right Stuff 73 7 Sole Mates: Finding the Right Running Shoes 75 You’re not getting very far without these. 8 From Top to Bottom: The Right Running Apparel 89 Your old gym shorts don’t cut it anymore. 9 Gadgets on the Go 101 For the techno runner in all of us. Part 3: Body Shop 113 10 Stretching: The Truth 115 The logic behind staying limber. 11 Pumped Up: Strength Training for Runners 129 No, really, we runners lift weights. Really! 12 The Aches and the Pains 141 Treating and beating common running injuries. 13 Eating on the Run: Deciding on Your Diet 155 It’s not just about pasta. 14 Crossing the Divide: Cross-Training for Runners 167 How swimming, cycling, skating, and other activities can improve your running. 15 For Women Only 177 Facts for female runners. iv b4 CIG to jogging 2386-x angela 3.19.98 FM LP#3 Contents 16 Weathering the Elements 185 Outrunning Jack Frost and the summertime blues. Part 4: Join the Human Race 195 17 The Finish Line: Why You Should Race 197 The competition, the community, the T-shirts, and food. 18 The Racing Circuit 205 Seek and ye shall find a race. 19 Basic Training for Racers 213 The workouts that’ll whittle your running times. 20 Short but Sweet: 5Ks to 10Ks 225 How to train for the most popular distances. 21 Middle Ground: 15Ks to Half-Marathons 235 Long enough to hurt, short enough not to kill you. 22 In It for the Long Run: The Marathon 243 Can you do the mother of all races? 23 My Favorite Races 253 Bill’s version of a top-10 list. Part 5: Running Through the Ages 267 24 Kidding Around: Running for Children 269 Training tips for the tikes. 25 Late in the Race: Advice for Senior Runners 277 It’s never too late to get going! 26 Running for Your Life 285 Running off into the sunset. A Runner’s Pace Chart 293 See where your pace is (or where it should be) for various distances. B Resources for Runners 297 Organizations, publications, and internet sources where you, the runner can get more information. C The 100 Largest American Road Races in 1996 303 A listing of the most popular races in the country. D Glossary 309 All the terms you need to know. Index 313 v b4 CIG to jogging 2386-x angela 3.19.98 FM LP#3 The Complete Idiot’s Guide to Jogging and Running Contents Part 1: In the Beginning 1 1Hit the Road, Jack and Jill 3 Reasons to Run ...................................................................... 4 8,000,000 Runners Can’t Be Wrong...................................... 6 Running in the ’90s ............................................................... 7 Running Versus Jogging ...................................................... 10 Mythical Contortions .......................................................... 11 “You never see runners smile.” ....................................... 11 “You’ll ruin your knees.” ................................................. 12 “Women are too fragile to run.” ..................................... 12 The Least You Need to Know .............................................. 13 2Run for the Health of It 15 Lose the Fat.......................................................................... 16 Weight for It .................................................................... 16 The Math of Losing Weight ............................................ 17 Just Run ........................................................................... 18 Composition Exercise ...................................................... 19 Disease Flees ........................................................................ 20 Handling Heart Disease ................................................... 21 Better Bones ..................................................................... 21 Breathe Easy ..................................................................... 22 Head Games......................................................................... 23 Adding Life to Your Years ................................................ 24 The Least You Need to Know .............................................. 25 3 Taking Your First Steps 27 Doctor’s Orders? .................................................................. 28 From 0 to 30 Minutes in a Month ...................................... 29 Walk, Don’t Run .............................................................. 30 When to Run, When to Rest ........................................... 31 Gain Through Pain .......................................................... 32 A Beginner’s Schedule ..................................................... 33 Running on at the Mouth: The Talk Test ........................... 35 A Stitch in Time................................................................... 37 Running the Right Way ...................................................... 38 The Least You Need to Know .............................................. 40 vi b4 CIG to jogging 2386-x angela 3.19.98 FM LP#3 Contents 4 Strutting Your Stuff: Where to Run 41 Safety First ........................................................................... 42 Road Warriors ...................................................................... 43 Run Away from Sidewalks ................................................... 44 Lap It Up: Tracks ................................................................. 45 The Off-Road Option........................................................... 47 Reach the Beach .................................................................. 48 Outer Destinations .............................................................. 48 The Least You Need to Know .............................................. 50 5Morning, Noon, or Night: When to Run 51 Fitting It in Your Schedule .................................................. 52 Running Out of Time?..................................................... 52 What U.S. Presidents Know That You Don’t..................