Table of Contents—Marathon

Introduction xii
Origin of the Marathon xv

Training

1 Getting Started 2
2 The Long Run 10
3 Walk Breaks 13
4 Running Form 23
5 Cross Training 29
6 The Programs 35

Inspiration

7 The Source of Motivation 60
8 Getting Motivated 65
9 Staying Motivated 69
10 The Power of the Group 73

Breaking Through

11 A Mental Tour of the Marathon 78
12 Magic Marathon Words 85
13 Dirty Tricks 89

The Big Day

14 Countdown 94
15 Recovery and Beyond 100

Running Faster

16 The Marathon in Real Time 106
17 To Run Faster, You Must Train Faster 111
18 Hills Build Strength 116
19 Speed Play 121

Food and Fat Burning

20 Fat Burning as a Way of Life 132
21 How You Eat Determines How Good You Feel 140
22 Boosting Blood Sugar — and Motivation 147
23 The Marathon Diet 151

Practical Advice

24 Getting Older 156
25 Injuries and Interruptions 162
26 Breathing and Stretching 167
27 Running Hot and Cold 169
28 Heart Rate Monitors 176
29 Best Foot Forward 180

Appendix

Predicting Your Performance 186
Major Marathons 190
Running Resources and Contacts 195
Statistics on Marathons 202