section 1. Getting started: Essay: My first (horrid) run ; Brain training : your most important muscle ; Minutes, not miles ; The wisdom of slow ; The power of two : walking + running ; The running habit ; Women's running ; The best shoe for you ; Flat and fabulous; The truth about running form ; Relaxed running ; Safety first : no headphones ; Postrun snacking not allowed -- section 2. Nutrition for runners: Essay: Lab experiment ; The kindgom of carbohydrates ; Healthy fats ; Muscle-building protein ; Water, the essential fluid ; Whole grains ; Food fequency and timing ; Tea and coffee ; Probiotics ; Running and weight loss ; Vitamins and supplements ; The vegetarian or vegan way ; The super-salad solution -- section 3. Going farther: Essay: Unconventional wisdom ; The 10 percent rule ; Training partners ; Cutback weeks ; Run-walk for distance ; Long runs ; Long-run hydration ; Carbohydrate loading ; Yasso 800s ; Half-marathon training ; Marathon training -- section 4. Dealing with injuries: Essay: Learning the hard way ; The injury conundrum ; Training errors ; Cross-training ; Stretching and strengthening ; Shin splints ; Knee injuries ; Achilles tendinitis ; The perils of pain pills ; Blisters ; A proven warm-up routine -- section 5. Getting faster: Essay: Running the gamut ; Interval training ; The Fartlek System ; Races as training ; Hill training for speed ; Downhill training ; The 30-20-10 workout ; Run-walk for speed ; The prerace taper ; Tempo training ; Out-and-back speed ; Speed variety and the magic of three -- section 6. Running forever: Essay: A day to remember ; Don't stop, ever ; The hill-running elixir ; Lose ten pounds ; Adaptive excellence ; Running and writing ; No more marathons ; Run-walk for life ; Total body strength ; The power of positive thinking ; Don't stop, ever. Part II