There are many ways to run and have a great time. There are also just as many ways to run and get injured. But it doesn’t have to be that way, this is what a Runner’s Guide is for. We can learn, improve and develop the right habits to become lifelong runners. It doesn’t mean will never get hurt, but it means we can put a thought process to minimize injuries while moving light, fast, and long. This guide aims to provide a complete set of resources from nutrition to cross training, to the techniques of what makes a pain-free runner. We measure success not by absolute times and performance, but by the satisfaction we draw from practicing the sport. This means you can take advantage of this guide at any age, whether you run, jog, or walk.

How this Runner’s Guide is different

Lifelong running principles
The importance of core and cross training
Dose response & hormesis in running
Quick fitness stats

Why we run

benefits of running and jogging
risks of running and jogging
Running for its own sake

Considerations by surface, terrain and conditions

Road
Trail
Mountains
Rain and mud
Snow
Extreme heat
Pool and water

Training plans by distance and levels

All about the 5K and 10K run
5K and 10K, beginner and experienced
All about the half marathon
Half marathon, beginner and experienced
All about the marathon
How I suffered on my first marathon and avoided it on the second
Marathon and beyond, beginner and experienced

Core & Cross Training

The importance of Cardio
Stretching
Pain free mindset
Gluteus muscles
Core muscles, the importance of strength
Cycling
Gardening
Weights

Focus points

Warm up
Running cadence
Stride length
Heart rate zones
Interval runs, running as HIIT
Running vs. jogging

Equipment

Shoes
Socks
Shorts
Underwear
Running shirts
Winter long sleeves
Running pants
Hats
Glasses
Smart watches
Heart rate monitors
Sweat bands
Bandaids
Scale
Hydration gear

Preventing & recovering from injury

Feet
Ankles
Knees
Shins
Legs
Hips
Back
Elbows and Shoulders

Nutrition plans

Running and calorie consumption
Daily training
Race week meal plan

Fitting running in the schedule

Through race training plans
Fitting runs in busy schedules
Strict running habits

Running with a dog

How long, how fast
Equipment for running with a dog
Common behaviors

Research

Running speed as a longevity predictor

Sit stand test for runners

Stories

Seattle marathon 2006
Chicago marathon 2015
Vancouver grouse mountain