THE AUTHOR. Jeff Galloway
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1 THE BOOK Walking The Complete Book will motivate you to get moving, avoid aches and pains, and enjoy a more energetic life. Whether you are just starting to walk around the block, or have been active for years, Walking The Complete Book has a world of information that will make you want to walk every day, as it helps you improve the experience. Author Jeff Galloway has worked with over 150,000 average people, who were mostly couch potatoes before they followed his exercise routines. Many have gone on to finish 26-mile-marathons or half- marathons. Virtually all of them find that minutes spent on this simple exercise bestows more vitality, and a better mental attitude than anything else during their day. This book explains why, with step-by-step information to keep moving forward for life. THE AUTHOR Jeff Galloway, based in Atlanta, Georgia, was an average teenage runner who kept learning and working harder, until he became an Olympian. He is the author of the best-selling running book in North America and a Runner's World columnist, as well as an inspirational speaker to over 200 running and fitness sessions each year. Jeff Galloway spends the time necessary to answer the questions of thousands of beginners, recreational runners, aspiring marathoners, and time goal runners every year. His innovative ideas open up the possibility of running and a healthy lifestyle to almost everyone. PUBLISHED BY MEYER & MEYER SPORT ISBN-13: ISBN-10: X $ US/ 12.95/$ CDN WALKING THE COMPLETE BOOK Jeff Galloway
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4 Jeff Galloway Walking The Complete Book
5 British Library Cataloguing in Publication Data A catalogue record for this book is available from the British Library Jeff Galloway Walking The Complete Book Oxford: Meyer & Meyer Sport (UK) Ltd., 2006 ISBN 10: X ISBN 13: All rights reserved, especially the right to copy and distribute, including the translation rights. No part of this work may be reproduced including by photocopy, microfilm or any other means processed, stored electronically, copied or distributed in any form whatsoever without the written permission of the publisher by Meyer & Meyer Sport (UK) Ltd. Aachen, Adelaide, Auckland, Budapest, Graz, Johannesburg, New York, Olten (CH), Oxford, Singapore, Toronto Member of the World Sports Publishers' Association (WSPA) Printed and bound by: TZ Verlag, Germany ISBN 10: X ISBN 13: verlag@m-m-sports.com
6 CONTENTS Walking Is for Everyone Born to Walk How Walking Gets Us in Shape How to Get Started Buying the Right Shoes Getting Hooked on Walking Your First Week Getting Started and Keeping Going...49 Your Three Week Schedule Your Next 21 Weeks Training Programs 5k, 10k, Half Marathon, Marathon...67 Shuffling to Control Fatigue, Soreness, Aches Why Our Bodies Want to Hold onto Fat? Why Some People Burn a Lot More Fat Fat Burning Training: For the Rest of Your Life Fat Burning: The Income Side of the Equation Good Blood Sugar = Motivation An Active Person s Diet No Aches, No Pains, No Injuries Walking Form: Maintaining Momentum Stretching JEFF GALLOWAY WALKING THE COMPLETE BOOK 5
7 Strengthening How to Stay Motivated Destroying Excuses And if I Don t Enjoy My Walking? Dealing with the Weather Cramps, Dogs, and Other Problems Trouble Shooting Aches and Pains Exercise After 40, 50, 60, Switching Roles: Being a Good Coach Learning to Run Photo Credits JEFF GALLOWAY WALKING THE COMPLETE BOOK
ISBN-13: ISBN-10: PUBLISHED BY MEYER & MEYER SPORT. $ US/ 14.95/$ 25.
THE BOOK You don't have to wonder anymore what to do each day! This book will organize your running life, telling you what to run (with other optional exercises) throughout the year to prepare for the
About the Book. From the Contents:
About the Book Olympian Jeff Galloway has worked with tens of thousands of runners in their 40s, 50s, 60s and 70s. By using his run-walk-run tm method, most are able to enjoy running with fewer aches and
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