Sam MurphyRun Your Best Marathon
Your trusted guide to training and racing better
Sam Murphy is a journalist, author and coach. She pens the longstanding Murphy's Lore column in Runner's World magazine and has written for numerous national newspapers and magazines including the Guardian, Independent and Financial Times Weekend. A lifelong avid runner, Sam has raced from 5km to ultra distance. She holds a sport and exercise science degree and is an England Athletics qualified endurance coach based in East Sussex. She is also the author of Run for Life (Kyle Cathie) and Marathon and Half Marathon: From Start to Finish (Bloomsbury).
Introduction
Section 1: On training
Chapter 1 From runner to marathoner
Chapter 2 The art and science of training
Chapter 3 All about you
Chapter 4 Monitoring your training
The Programmes
Section 2: The practicalities
Chapter 5 Getting out there
Chapter 6 The mental marathon
Chapter 7 Running shoes and kit
Section 3: Body maintenance
Chapter 8 Routine Procedures
Chapter 9 Rapid Recovery
Chapter 10 Run Better
Chapter 11 Be a stronger runner
Chapter 12 Staying healthy
Chapter 13 Running away from injuries#
Section 4: On your marks
Chapter 14 Choosing the right race
Chapter 15 Countdown to race day
Chapter 16 Making race day a success
Section 5 Nutrition and hydration
Chapter 17 Fuel for thought
Chapter 18 Good hydration
Chapter 19 Ergogenic aids and essential nutrients
Resources
Appendix
