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<p>Introduction 1</p> <p><b>Part I: The Basics of Running a Marathon 7</b></p> <p>Chapter 1: Training for the Big Race: An Overview 9</p> <p>Chapter 2: Getting a Leg Up with the Right Running Gear 25</p> <p>Chapter 3: Understanding the Physiology of Marathon Running 37</p> <p>Chapter 4: Starting Off with Proper Running Technique 59</p> <p><b>Part II: Creating Your Own Marathon Training Plan 73</b></p> <p>Chapter 5: Aerobic Training: The King of Marathon Preparation 75</p> <p>Chapter 6: Running Longer, and Longer, and Longer Still 97</p> <p>Chapter 7: Getting Faster with Interval Training 109</p> <p>Chapter 8: Making a Plan as a Beginner Runner 121</p> <p>Chapter 9: Prepping for Your Next Race as an Intermediate Runner 133</p> <p>Chapter 10: Pushing Yourself as an Advanced Runner 153</p> <p><b>Part III: Going Above and Beyond to Stay Strong and Healthy 173</b></p> <p>Chapter 11: Producing Powerful Muscles with Strength Training 175</p> <p>Chapter 12: Stretching, Cross-Training, and Recovery during Training 211</p> <p>Chapter 13: Recognizing (And Avoiding) Common Running Injuries 235</p> <p><b>Part IV: Gearing Up for Race Day (And Beyond) 257</b></p> <p>Chapter 14: Backing Off Before You Give Your All: The Marathon Taper 259</p> <p>Chapter 15: Getting a Boost with Practical and Motivational Pre-Race Strategies 267</p> <p>Chapter 16: Running the Marathon: Race Strategies and Tips 277</p> <p><b>Part V: The Part of Tens 291</b></p> <p>Chapter 17: Ten Things to Do on Marathon Race Day 293</p> <p>Chapter 18: Running Amok: Ten Common Training Errors 299</p> <p>Chapter 19: Ten (Or So) Great Destination Marathons 305</p> <p>Chapter 20: Ten (Okay, Eleven) Frequently Asked Questions about Running a Marathon 313</p> <p>Appendix: A Marathon Directory 321</p> <p>Index 329</p>

<p><b>Jason R. Karp</b>, PhD, is a nationally recognized running and fitness coach, freelance writer and author, and exercise physiologist. He is the owner of RunCoachJason.com, a running coaching and personal training company, and the 2011 IDEA Personal Trainer of the Year.</p>

<p><b>Get ready to run the race of your life</b></p> <p>Are you an aspiring marathon runner afraid of hitting the wall? Have no fear! <i>Running a Marathon For Dummies</i> gives you exercises, programs, and tips to improve your running stamina, speed, and overall health. It takes you through the steps of training for and running your first 26.2-mile marathon — and beyond. So what are you waiting for? Lace up your running shoes and get ready to move!</p> <ul> <li>Get a leg up — find out how much time you'll need to train for running a marathon, pick the right running shoes, and get to know the running techniques to keep you moving without injury</li> <li>It's a plan, man — get a 20-week training plan that safely (and effectively) gets you to the finish line — no matter your status as a beginner, intermediate, or advanced runner</li> <li>Beyond the asphalt — round out your fitness plan with strength training, cross-training, and stretching activities that'll get you in shape to run your heart out</li> <li>Stay on track — ease race-day jitters with time-tested advice on slowing down, giving your body a much-needed break, and getting through the race without losing your cool</li> </ul> <p>Open the book and find:</p> <ul> <li>The physiology of running a marathon</li> <li>The proper gear you'll need</li> <li>Trusted guidance on creating a marathon training plan</li> <li>How to identify and prevent common running-related injuries</li> <li>The 4-1-1 on stretching, crosstraining, and recovery during training</li> <li>Practical and motivational pre-race strategies</li> <li>Ten things to do on marathon race day</li> </ul> <p>Learn to:</p> <ul> <li>Train for your first marathon no matter your skill level</li> <li>Improve your performance through drills and workouts</li> <li>Successfully complete your first or fastest race</li> </ul>

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