This is my new and completely updated guide for female runners, published in June 2015. Practical and inspirational, it is packed with information and advice, backed up by the latest scientific research. Whether you want to run 5, 15 or 50km a week, this book will help you get the most out of every step you take.
- Perfecting your running technique
- The right footwear - minimalist or mainstream?
- Fuelling your running without gaining weight
- Fitting running into your busy routine
- Devising a goal-focused training schedule
- Choosing your first race
- Returning to running after injury or pregnancy
- The best activities to complement and enhance your running
- Running at every age - from adolescence to beyond the menopause
"Murphy's passion for running is infectious to say the least." Health & Fitness magazine
'I'd love to do a marathon, but I don't have six days a week to train.'
'I want to do a half marathon but I'm too old/unfit/overweight, aren't I?'
'Help! I've got a place in the London marathon - what next?'
If any of these scenarios sound like you, you've come to the right place. This brand new, updated edition of my bestselling book includes comprehensive training programmes for half and full marathons, suitable for all levels of fitness and commitment. It is packed with advice on training, nutrition, injury prevention, footwear, clothing, race selection and preparation, as well as hints and tips on staying motivated and focused. In fact, it's got everything you could possibly need to get you to the start line - and finish line - of your chosen race with a smile on your face.
"A superbly informative and entertaining book from a lady who has been there and done it." Bud Baldaro, GB Marathon Coach
The British Army is the fittest in the world, employing tried-and-tested training programmes that are guaranteed to build the levels of stamina, strength and flexibility every soldier needs. In this official guide - developed with the Army Physical Training Corps - you'll master the exercises and activities the Army uses to achieve your own peak physical fitness.
"The perfect credit crunch-defying fitness plan." - Sport magazine
Want to run faster, stronger, further - and stay injury-free? This book, co-written with leading sports physiotherapist Sarah Connors, will show you how. Learn how to improve your running technique, understand the difference between training and straining and recognise injury risks early on to prevent them becoming more serious setbacks. All you need to know to keep running all year round so that you can sprint - not limp - to that all-important finish line.
"A well written, beautifully illustrated book that manages to find just the right balance between the science and spirit of running." - Malcolm Balk, running coach and author of Master the Art of Running
Stuck on the treadmill? Keen to start running, but don't know where to begin, or how you'll find the time? Perhaps you're already a runner but an injury - or boredom - has stopped you in your tracks. If any of these scenarios sound familiar, this book is for you. As more than 200,000 women can attest, this indispensable guide will provide you with the information, advice and inspiration you need to become the runner you want to be. And still have a life.
"If you are interested in running, you need to own this book. Get it before you even invest in your first pair of trainers." - Women's Fitness magazine
So you want to do a triathlon. Well, you're not alone - triathlon is the fastest-growing endurance sport in the UK right now and this book will help you every stroke, cycle and step of the way. There's advice on technique, training and kit for all three disciplines, tips on how to master transition (the fourth discipline), information on what to eat and drink, tips on how to find the right race and prepare for it and three six-week programmes, written by former British triathlon champion, Richard Allen. Triathlon Start to Finish will ensure you get the maximum amount of fun and fulfillment from your training and racing, whether your triathlon is a one-off or the start of a new obsession...
"A clear and concise picture of what you need to think about when taking up triathlon." - 220 Triathlon
So you want to run a marathon, but you don't know where to start, how to train, what to eat and drink, how to avoid injury or how best to gear up for the race. Marathon From Start to Finish will guide you through the entire process, from choosing the right event to fitting the training into your busy life and preparing - mentally and physically - for the big day. There are six detailed 16-week training programmes, for everyone from the most committed (the Ideal World programme) to the most reluctant and time-crunched runner (the Bare Minumum programme) and a Body Maintenance workout to help you stay injury-free while your mileage builds. From your very first steps to beyond the finish line, this book will ensure that you not only complete your marathon, but that you enjoy it!
"Sensible, sympathetic... Ideal for anyone who has made a resolution to run regularly." - Time Out magazine.
When we set out sights on weight loss, most of us turn to activities that get the heart pumping, like running, cycling and aerobics classes. While there is no doubt that cardio activity is an important part of the equation, strength training is the key to maximising daily energy expenditure and fat loss - and really streamlining your body shape. This book shows you how to incorporate strength training into your fitness regime in a safe, fun and effective way.
"A must for anyone who wants to get to grips with weight training - not just for weight loss but for the all-round health benefits." - Health & Fitness magazine
If you're like most women, exercise is just one of the many things on your 'to do' list - so you want to be sure that every moment you devote to working out is time well spent. That's why this book is every girl's best friend. It will help you determine and focus on the fitness goals that mean the most to you, and show you how best to attain them without taking over your life. No more ineffectual or overly complex exercises. No more fads and myths. No more inflexible or unrealistic workout regimes! With this book by your side, you can burn fat, firm muscle, improve posture and increase energy levels, whatever your age.
"Check out Sam Murphy's The Real Woman's Personal Trainer for top tips and can't-fail moves." - Zest magazine