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Daniel Ford. Your 12 Week Guide to Running
introduction. Welcome, your 12-week challenge starts here…
How to use your book
Making the commitment. An important step is simply deciding to go for it…
THIS WEEK
REWARD
Women doing enough exercise
that’s it!
Now is the time to start running. Okay, let’s get moving. Slowly and gently at first, nothing too much to start with…
THIS WEEK
REWARD
Daily calorie intake
that’s it!
Stretch out and relax. The importance of rest days, good sleep and lots of stretching…
THIS WEEK
REWARD
Calories in takeaways
that’s it!
Make exercising a habit. Suddenly running is a regular part of your routine…
THIS WEEK
REWARD
How many people get enough sleep?
that’s it!
Getting into the fitness groove. Running should be feeling easier and smoother. Enjoy the rhythm of it…
THIS WEEK
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Calories in drinks
that’s it!
Start to enjoy the benefits. You’ll already be starting to feel better and fitter. This is what you’ve been working for…
THIS WEEK
REWARD
Calories burnt in 30 mins
that’s it!
You’re halfway there. Time to take stock. Think how far you’ve come in a short time…
THIS WEEK
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Male obesity in 2050
that’s it!
Recommit and look forward. Remind yourself why you started running and look ahead to the finish…
THIS WEEK
REWARD
Calories in alcohol
that’s it!
Now push on towards your end goal. It’s time to crank up the energy levels…
THIS WEEK
REWARD
A balanced diet
that’s it!
Time to turn on the cruise control. You’re feeling fit and healthy. This running is becoming a stroll in the park…
THIS WEEK
REWARD
The human body
that’s it!
You’re nearly there. It’s time to start winding down and to concentrate on the race…
THIS WEEK
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A balanced meal
that’s it!
It’s race week. This is what you’ve been aiming for. You’re ready for your race…
THIS WEEK
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Checklist
that’s it!
what now? Now’s the time to look ahead
Отрывок из книги
Fact box sources (note: conversions are from g is to oz (US) and from ml to fl oz (US). (1) UK Department of Health. (2) USGS. (3) UK Department of Health. (4) UK Department of Health: Sport and Exercise Medicine: a Fresh Approach (2012). (5) McDonald’s, Pizza Hut, KFC (all US). (6) P Lally, European Journal of Social Psychology. (7) US National Health Interview Survey (2010). (8) US The President’s Council on Physical Fitness and Sports: Exercise and Weight Control. (9) Coca-Cola (US), Starbucks (US). (10) UK Department of Health: Start Active, Stay Active (2011) and US The President’s Council on Physical Fitness and Sport. (11) UK Department of Health: Start Active, Stay Active (2011) and www.bootsdiets.com. (12) US National Sleep Foundation (US). (13) UK Government Office for Science: Foresight report ‘Talking Obesities: Future Choices (2007). (14) US The President’s Council on Physical Fitness and Sports: Fast Facts About Sports Nutrition. (15) Drinkaware.co.uk. (16) US The President’s Council on Physical Fitness and Sports: Fast Facts About Sports Nutrition. (17) US The President’s Council on Physical Fitness and Sports: Exercise and Weight Control. (18) AM Williamson and AM Feyer, British Medical Journal (2000). (19) USGS. (20) Fitness Australia. (21) Triathlon: Serious About Your Sport (NHP). (22) Olaf Lahl et al, University of Dusseldorf (2008). (23) JH Stubbe et al, The association between exercise participation and well-being (2006) and various others. Photos: iStockphoto.com and www.sxc.hu, P4-5 Said-w. P15 Ariel da Silva Parreira. P35 John Nyberg, www.hdrfoto.dk. P62 Jesper Markward Olsen, jmolsen.
by Daniel Ford
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You’re halfway there
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