What Are the Benefits of Walking and Running?
How Did NIFS Originate?
How Does NIFS Accomplish Its Mission?
What Is the NIFS Mini Marathon Training Program?
What Are the Unique Features of This Book?
What Should You Consider Before Starting Your
What Is the Importance of Setting Goals?
Specific and Clearly Defined Goals
Attainable but Challenging Goals
What Are Your Goals?
What Are Your Short-Term Goals?
What Are Your Intermediate Goals?
What Are Your Long-Term Goals?
How Are You Going to Accomplish Your Goals?
How Are You Going to Accomplish Your Short-Term Goals?
How Are You Going to Accomplish Your Intermediate Goals?
How Are You Going to Accomplish Your Long-Term Goals?
How Can You Track Your Progress?
How Can You Use the Training Logs in This Book?
How Can You Use the Nutrition Logs in This Book?
How Do You Choose the Program That Is Best
Suited for You?
Is a “Fitness Walking” Protocol Right for You?
Is a “Run/Walk” Protocol Right for You?
Is an “Experienced Exerciser” Protocol Right for You?
How Can You Determine Exercise Intensity?
How Can You Establish Your Target Heart Rate Ranges?
How Can You Use the Rating of Perceived Exertion Scale?
What Is Cross Training and Why Is It Important?
How Do You Choose the Best Shoe for Running
Clue #1: Fit, Fit, Fit
Clue #2: Walking or Running Shoes? Which Is Best?
Clue #3: Shock Absorbency and Body Weight
Clue #4: Foot Type (Pronation and Supination)
Clue #5: Wear and Tear
Clue #6: Surface Differences
Clue #7: Shoes to Choose Update
Stay Well Hydrated
Prevention Is Key
Be Aware of the Wind Chill
What Is the Key to Dressing
Understanding “Dog Talk”
#3: Progression of Exercise Intensity
#7: Body Fat Percentage
#8: Exercising Surfaces
#9: Choosing a Shoe
#10: Safety Devices
#11: Orthopedic Limitations
#12: Inadequate Leadership/Poor Program Design
#13: Returning from an Injury
What Are Some of the Common Walking
If You Do Get Injured, What Should You Do?
R = Rest
I = Ice
C = Compression
E = Elevation
When to See a Physician
Is More Training Always Better?
Misconceptions/Attitudes That Lead to Overtraining
What Is the Proper Fitness Walking Form
What Leads to Improper Fitness Walking Form?
How Can You Optimize Fitness Walking Form?
What Is Racewalking?
What Is the History and Background of Racewalking?
What Is the Proper Racewalking Form and Technique?
How Can Racewalking Drills Improve Your Form?
What Is the Proper Running Form and
How Can You Optimize Your Stride Length?
How Can You Prevent Overstriding?
How Can You Maintain a High Stride Rate?
What Is the Proper Running Posture and Arm Swing?
What Is Vertical Oscillation?
How Should Runners Breathe?
How Can Running Drills Improve
What Is the Proper Way to Warm-Up and
Why Is Flexibility Important to Runners and
What Is Traditional Static Stretching?
What Is Active Isolated Stretching?
What Is Yoga?
How Do You Exercise for a Full-Body Stretching
What Are Four Basic Stretches for the Upper Body?
What Are Six Basic Stretches for the Lower Body?
How Is Strength Training Beneficial for Runners
What Are Your Objectives?
How Much Time Do You Have Available Each Week to
What Are the Commonly Used Strength Training
What Is a Repetition?
What Is a Set?
What Is a Concentric Contraction?
What Is an Eccentric Contraction?
What Is Muscle Strength?
What Is Muscle Endurance?
What Is Progressive Overload?
What Are the Eight “Rules to Lift By?”
How Can You Tailor a Strength Training Program
to Fit Your Needs?
Standing Calf Raise
Bent Over Row
Standing Bicep Curl
Prone Lower Back Extension
Do Yoga and Pilates Count As Strength Training?
How Can Yoga Improve Strength?
How Can Pilates Improve Strength?
Can muscular strength be maintained without training?
What is required to maintain muscular strength?
Can muscle turn into fat and fat turn into muscle?
Can I spot reduce?
Will weight training decrease my flexibility?
What Should You Eat
to Fuel Your Walking
Which Nutrients Are Important for Fueling
Walking and Running?
Why Do Walkers and Runners Need Carbohydrates, Protein,
Why Do Walkers and Runners Need Vitamins and Minerals?
What Are Examples of Healthy, Energy-
Is It Possible to Dine Out and Eat Healthy?
What Should You Look for on the Menu?
Should You Ask for Menu Substitutions?
The Bottom Line: Dine Out Less and Eat
Why Should You Eat Before Running
What Kind of Foods Should You Eat Before Training or Racing?
When Should You Eat Before Training or Racing?
Why Should You Focus on Fluids?
What Function Does Fluid Have in Your Body?
What Is Hyponatremia?
How Do You Determine Your Individual Sweat Rate?
Why Is Protein Important After Running and Walking?
Why Are Electrolytes Important After Running and Walking?
What Is the Foundation of Your Motivation
toWalk or Run?
What Does It Mean to Be Motivated by Extrinsic Factors?
What Does It Mean to Be Motivated by Intrinsic Factors?
How Can You Be Motivated by Setting Goals?
How Can You Be Motivated by Your Program Design?
How Can You Be Motivated by Making Time to Exercise?
How Can You Be Motivated by the Buddy System?
How Can You Be Motivated by Your Attitude?
How Can You Be Motivated by Rewards?
How Can You Avoid the Comparison Trap?
How Can You Avoid the Perfection Trap?
How Can You Avoid the Expectation Trap?
What Can You Do to Stay Motivated?
What Should You Consider a Week Before Your Race?
What Should You Consider Two Days Before Your Race?
What Should You Consider the Day Before Your Race?
What Are the Last Minute Preparations Before
the Gun Goes Off?
The Gun Has Gone Off—Now What?
What Do You Need to Know About Setting the Pace?
What Do You Need to Know About the Weather Conditions?
What Do You Need to Know About the Course?
What Do You Need to Know About Your “Body Talk”?
What Do You Need to Know About Your Mental Chatter?
What Do You Need to Know About the Finish Line?
What Is the Best Way to Recover from the Race?