Running a Marathon For Dummies

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