How to Run: From Fun Runs to Marathons and Everything in Between: All You Need to Know About Fun Runs, Marathons and Everything in Between [Paperback]

As an avid runner I found this book to be fun read while at the same time very informative. Paula Radcliffe, a phenomenal elite athlete, has written a book that not only helps the novice runner, but also those who want to improve their training and increase stamina. The visual pictures, which I loved, enhances Radcliffe's forthright advice.
The book is broken up into 10 chapters.

Chapter One, "Set Your Goals", emphasizes to keep a journal and make two lists setting up realistic goals and dream goals visualizing those dreams and so you may attain them.

Chapter Two "Getting Ready" walks you through how to chose the correct sneaker based on the type of foot you have. She also picks apart the sneaker and socks to wear with great visuals She continues with the type of clothing to purchase based on weather conditions and to make sure they are moisture wicking. She also has a section on gadgets and gizmos. These are necessary to purchase to achieve a goal. These items include a heart rate monitor, mp3 and running glasses.

Chapter Three, "Taking Care of Your Body", emphasizes on stretching pre and post workout. Again the visuals play an integral part in his chapter. Radcliffe also includes definitions on symptoms a runner may incur when running, such as shin splints and muscle soreness. This was one of my favorite chapters!

Chapter Four, "Getting Started", suggests different ways a runner can get motivated to run. You may run with a friend, a running group or club. With the groups a runner should make sure that a qualified coach is on hand to advise the runner. The running buddy helps a novice not only socially but to motivate each other. Radcliffe also includes a sample diary for the weekly run. The seven columns include: resting heart rate, weight, time of day of run, weather conditions, running distance, mile splits and how I felt. Weight is also discussed and explained in detail that a runners shape may even though they may not notice a change in weight due to muscle gain. Fat is lost so it is important to not bother with a scale as much as BMI (body mass index)and loose fitting clothes which is a true indicator of weight loss. A runner should build up gradually and hydrate. It doesn't matter what age you start, there is no barrier. You must also rest one day a week and enjoy. This is one of the first chapters that we see a training plan and it is for a 5K, again very detailed.

Chapter Five, " Raising your Game", deals with runners that would like to improve their performance, moving from a beginner to intermediate. You have finished a 5K now what? Well time to train for a 10K and half-marathon. The training plans are excellent and love how they pop out of the pages with informative and detailed information for new and experienced intermediates. Radcliffe then goes on to describe what one might expect on race day and how to prepare. She stresses again that you must stay hydrated, don't go out too fast, have a good breakfast ,arrive early and map out the run prior to race day.

Chapter 6, " Getting Serious," is aimed to give runners an edge in their performance and join the elite. Items included in this chapter are to watch your weight, keep fluids level up and improve your leg turnover. Speed work must be incorporated with strides, intervals, tempo runs and hill training. Longs runs are to be run fast but in a shorter distance than the actually marathon. This is to make sure that the body can handle the distance without causing too much fatigue. Strength and conditioning, with increased mileage are a big plus. A runner must have a recovery day and taper their training before the big race. Radcliffe then brings the reader to the "Race Day Strategy", along with a great picture of the NYC Marathon start. She advises the look at your training diary, look at your rehydrating methods, visualize the sections of the race and more importantly go into the race looking forward to it and enjoy. The chapter ends with more training schedules to run a fast 10K, half marathon and marathon along with notes.

Chapter 7, "Mind Games," teaches the runner to increase their mental strength. Personally this is the one item I needed help with. The state of mind influences the out come of the race. Don't psych yourself up. Have a mantra and focus. Get in the zone and remove any external distractions. By preparing throughly, relax, visualize success (whether it is to win, accomplish a PR or even finish) and talk to yourself.be your own motivator. You can do it!

Chapter 8, " The Body in Action," focuses on how the body works and unlocking your potential. The body's immune system is also discussed and Radcliffe writes about how to give it a boost and protect yourself by not training when you are not feeling well, precautions to prevent colds (hand sanitizers). Muscle cramps and lactic acids do happen and there are warning signs and ways to prevent this from happening.

Chapter 9, " Eat to Win", Nutrients and the powerful role they provide with fueling the body. Keep a five day food diary to track what you eat. This is a great tool to see what works and what doesn't. Do not run on an empty stomach and after a run again eat something to replenish. Carbohydrates, proteins and good sources of fat, the good and bad of alcohol in take, supplements and fluid intake are discussed in detail. Loved the table titled "Essential Nutrients" which breaks down vitamins into two sections showing what they do and where you can get them (pills or food).

Chapter 10, " Focus on Women", shows that women do have physical challenges, more so than men. Women can excel in long distances but what should they do when the dreaded "Curse" arrives every month? What about iron deficiency, working out during pregnancy (is it safe and how about weight training), eating and drinking for two, utilizing a support belt, post-pregnancy and getting your shape (rebuilding your abs) and weight back, breast feeding and my department, menopause.

"How to Run" is a keeper for me and I will follow Radcliffe's advice hoping to achieve my dreams to run my first marathon. Excellent resource and highly recommended!

I have been running now for about 18 months, nothing technical just put on a pair of trainers and off I go, last year I got so I could run 10k in 52 mins (prev couldn't run 100 yard). I now find I want to improve and this book gives lots of valuable information, training plans and tips. Great for anyone starting out or even the intermediate or even like me someone who wants to continue running but go for a new PB! worth reading

I read this book and Kara Goucher's in the same week, and Kara's was a far better buy! Although I enjoyed Paula's first book and I was keen to hear what new things she had to say, especially about running and pregnancy, and getting back into running after a baby, this was very much directed at novice runners, offering expansive but basic info (most of which is available elsewhere) with very few personal anecdotes or touches that made it feel like it was really Paula writing it, and not some ghost writer. In short, don't bother: buy Kara's!