" This easy-to-use, practical guide is completely updated in this fourth edition. It now includes a revised RunWalk program that gives runners a choice between running 10K or running and walking the distance, depending on their individual goals and fitness. Tried and tested by thousands of new and experienced runners, the thirteen-week program was developed as a training program for the Vancouver SunRun by SportMedBC in conjunction with sport medicine doctors, nutritionists, exercise therapists, and athletic trainers. A new chapter on preparing for charity runs reflects the popularity of getting fit while giving back to the community. Expanded and enhanced sections include crosstraining options such as trail running, group fitness classes, and bootcamp sessions as well as information on running through pregnancy. And to keep pace with the digital age, there are facts about barefoot running, minimalist shoes, and shorter stride-lengths, plus links to online sources of information and running communities. Combining expert advice, handy training tips, and answers to commonly asked questions, as well as testimonials from runners of all ages who met the 10K challenge, The Beginning Runner's Handbook is like having a running coach in your back pocket. "