Alberto Salazar's Guide to Running

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9780071370271: Alberto Salazar's Guide to Running

Many of today's beginning runners are turning to running as part of an overall fitness programme designed to improve health and alleviate stress. Former marathon world-record-holder Alberto Salazar, with longtime runner and author Richard Lovett, offers a sensible, balanced approach for people enlisting in the new "second running boom". It is unique in that it recommends a gradual start-up programme complemented by other exercise regimes. This is the programme that revitalized the hard-running and often- injured Salazar. This gentle approach, from a world-class runner who was once synonymous with overtraining injuries and burnout, should command attention. Salazar, the only runner ever to win the New York and Boston marathons in the same year (he won three New York marathons in a row), was renowned for a gruelling training schedule that had him running as many as 130 miles a week. A fierce competitor who once was given the last rites of the Catholic Church at the finish of a race in which he pushed himself to exhaustion, Salazar had a relatively short time at the top because of a series of debilitating injuries. Now in his forties, Salazar rarely runs more than 5 miles at a time, and is running injury-free and enjoying it. "Alberto Salazar's Guide to Running" is based on a year-long programme designed to build the beginning runner's weekly distance to 15-20 miles - a relatively low distance. The Salazar programme shows that a 20-minute 2- or 3-mile run can be just as beneficial as a longer, harder run. And it shows that complementing a running programme with other aerobic and strength-building activities such as bicycling, cross-country skiing, rowing, weight-training, or even hiking can improve one's running. "Alberto Salazar's Guide to Running" will feature anecdotal sidebars from the running experiences of Salazar, who set one world and six US records. "Alberto Salazar's Guide to Running" should also attract experienced runners looking to avoid injuries and inject new life into their pastime. For those runners who successfully complete the first year-programme, the book offers advice to expand and enrich their experiences, including discussions on trail running, winter training, cross-training and increasing distances. But all in the context of keeping the experience enjoyable and free from stress.

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From the Back Cover:

From one of the greatest champions of all time comes a sensible, easy-to-follow fitness program for people of all ages

"Terrific for beginning runners. A fitness program that's simple and works." Bill Rodgers, Four-Time Boston Marathon Winner, Four-Time New York City Marathon Winner

"Runners have much to gain from Alberto Salazar's world-class knowledge." Mary Decker Slaney, World-Record Holder, Olympian

Here's a revolutionary approach to running for fitness and pleasure developed by one of the all-time great marathon runners. Once Alberto Salazar was renowned for grueling training schedules that included running as many as 130 miles every week. Now, Alberto rarely runs more than five miles at a time, and he's running injury-free and enjoying every minute of it. In Alberto Salazar's Guide to Running, the marathon hall-of-famer draws on the latest research and his own experiences to show why, when it comes to reaping the many health and fitness benefits of running, harder and longer isn't better, and consistency matters most. He shares his hard-won lessons on running and outlines a sensible adaptable low-impact training program for nonrunners wanting to get fit, runners dissatisfied with their current workouts, or recovering from injuries, and anyone looking for a fitness program they can follow for years to come.

Running is an ideal way to burn calories, tone muscles, improve cardiovascular health, and simply put, feel better. Unfortunately, most people presume that any useful running program requires a tough, time-consuming regimen. But nothing could be further from the truth. Three-time New York City marathon winner and marathon world-record holder Alberto Salazar explains why in this groundbreaking guide. Drawing on his personal experiences, as well as the latest research, he shows that a gentle, low-stress workout of just 20 to 30 minutes, 3 to 5 times a week is all you really need.


In Alberto Salazar's Guide to Running, Salazar introduces a sensible, balanced approach to running, suited to people of every age, body type, and degree of fitness. Based on training principles that allowed an athlete once known for his extreme methods to emerge from early retirement after ten years and win the world's leading ultramarathon, the revolutionary year-long program outlined here is designed to help you to build gradually from your first quarter mile to a distance of 15 to 20 miles a week and have fun doing it!

Alberto Salazar's Guide to Running covers all the bases. You get guidance on choosing the best running shoes, warming up, achieving and maintaining optimum body weight, and dealing with aches, pains, and common injuries. You also learn about the advantages of supplementing your running program with other aerobic and strength-building activities, such as bicycling, cross-country skiing, rowing, weight training, walking, and hiking. For more advanced runners there are valuable tips on trail running, winter training, cross-country training, and increasing speed and distance. And, interspersed throughout the book, you'll find fascinating and inspiring anecdotes in which Salazar shares his hard-won lessons about running and fitness, avoiding injuries, and more.

Alberto Salazar's Guide to Running is must-reading for anyone who wants to take full advantage of the most natural, enjoyable, and beneficial method of improving health and fitness.

About the Author:

An NCAA track and cross country champion at the University of Oregon, Alberto Salazar burst onto the American and world marathon scene with a victory in the 1980 New York City Marathon. During his running career he set one world and six U.S. records in various distances. He broke longstanding marathon records in New York in 1981, and Boston in 1982, and won the New York event three years in a row. Beset by injuries for nearly a decade, Salazar returned to competitive running in 1995 and won the 53.75-mile Comrades ultramarathon in South Africa. A marketing executive with Nike, Salazar now runs mostly for fitness and enjoyment. Richard Lovett, a veteran of numerous marathons and an avid runner, is a full-time writer and author of The Essential Touring Cyclist, (Ragged Mountain Press, 1994) and co-author of The Essential Cross Country Skier (Ragged Mountain Press, 2000). He is a former law professor who also holds a Ph.D. in economics. Hometown: Portland, Oregon (both)

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