'Everyone Can Run,
Every Runner Can Run A Marathon'
‘Running is simple, it’s just a matter of putting one foot in front of the other’ says Australia’s greatest runner, Robert de Castella ... and Deek is right, so how do you get a 300+ page book out of something so basic? 

Marie Bean is the original Lazy Runner; she has been a runner for 25 years and has coached runners for the past seven years. As a running coach she has answered countless questions from runners across Australia and the world ... she threw her hands in the air and thought that’s it ... ’I need to write a book on how to run the Lazy Runner way’.

Read this Lazy Runner Handbook if you want to ...

• Discover why running is the best activity you can do for your fitness and health

• Learn how to run

• Know the right way to run

• Run injury and pain free

• Find out what muscles runners use and how to look after them

• Train for a fun run, or the ultimate – a marathon

• Learn the best way to fuel your runner’s body

• Know why shoes are a runner’s Holy Grail and how to get the right ones for you

• Discover how to get through the mental running road blocks

• Have a good laugh at the Funny Running Shorts

• Learn the insider tricks and tips on running

• Fuel the running nerd in you by reading the Lazy Stats on running

  Check out What's inside the Lazy Runner Book

  Contents

  Foreword- Robert de Castella

  Introduction

  1.Why Run?
  Why I run and why you should too
  *Is running bad for you? *Running myths *The benefits of running

  2 . Lazy Beginners
  Everything you need to know about starting out and becoming a runner

  3. Run Right
  There is a right and wrong way to run, try the Lazy Runner Posture Checklist

  4. Training the Lazy Way
  There’s a lot more to running than you think
  * Strike rates *Splits *Cross Country Running* Deep Water Running,* Treadmill Running
  * Hill Running

  5. Getting Faster
  Tips on how to improve your run times 
  *VO2max *Sprint Work * Tempo Training *Interval Training *Fartlek *Heart rate Training *Lactate Threshold * Race pace *Improving 10km Times * Lazy Runner Big Finish

  6. Runner's Muscles
  A guide to the muscles you use when running, some you know too well, and others you may not be aware of; and the stretches to accompany them
  *Hamstrings *Quadriceps * Gastrocnemius * Soleus * Psoas * Piriformis *Hip Flexors *ITB 
  * Gluteus Major *Stretching *Warm Ups * Cool down

  7. The Odd Injury
  Not what you want to hear, but remember these are only potential injuries!
  *Achilles Tendonitis* ITB Syndrome *Stress Fractures* Piriformis Syndrome* Plantar Fasciitis *Runners Knee* Sprains * Strains * Shin Splints *Hip Bursitis 
  * Injury Prevention *Injury Treatment
                
  8. The Odd Problem
  All common to runners and treatable 
  *Black Toenails *Cramps *Stitches *Runners Trots *Blisters * Chaffing * Dehydration * Heat Stress

  9. Nutrition for Runners
  Diet and hydration specifically for runners 
  *Carbohydrates for Runners * Protein for Runners * Fats for Runners *Supplement* Caffeine *When to eat *Hydration *Double Up Drinks Day*Energy before Long Runs* Carb Loading

  10. Lazy Training Programs
  How to prepare for, train and run an event the Lazy Way
  *10km* Half Marathon* Marathon * Race Times * Energy for Distance Runners *Race Preparation and Race Day* Race Recovery

  11. A whole chapter on shoes and feet!
  *Pronators * Supinators * Arches * Right Shoe for You * When are your shoes dead?  *Wearing them in *Orthotics

  12. Mental Running
  Running is 90% mental, learn how to work it!
  * Running Discipline * Motivation *Hypnosis for Runners

  13. Other Random things about running
  Things you always wanted to know about running but were too afraid to ask!
  *Running Deaths! * Men V. Women * Running in Pregnancy* Smelly Running Gear 
  *Why Join a Running Group *Runners Bodies

  14. Lazy Runner Originals
  Learn my tricks of the trade

  15. 100 Mini Running Tips
  Too Lazy to read the book, then come here!

  Glossary