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Rune Reading Your Life: A Toolkit for Insight, Intuition, and Clarity
by Delanea DavisLearn the ancient art of reading runes to inspire, empower, and jumpstart your journey to self-discovery and fulfillmentReveal the wisdom of the runes--24 Norse symbols--to connect with your true self, master the art of being present, and fearlessly welcome your future's unfolding. Like pulling an angel card, consulting a horoscope, or reading tarot, choosing runes with a question or intention in mind allows us to draw on the divinatory magic of these ancient symbols. We can make space for dialogue with our inner selves, convert intentions into actions, and open ourselves to being more aware and awake than we ever thought possible. This approachable, accessible, and empowering introduction to the runes shows you how. In three practical sections, Rune Reading Your Life provides an introduction to the 24 runic symbols and their history, explains their ancient meanings, and reveals their modern interpretations. It guides you on a 30- day transformational rune reading practice, showing how to interpret and apply runic wisdom to everyday life. Also included are removable rune cards that readers can use to begin their practice immediately.
Runecaster's Handbook: The Well of Wyrd
by Edred ThorssonA manual on the art of casting the runes by a leading expert on ancient divination practices.From the author of the bestselling Futhark: A Handbook of Rune Magic and Runelore comes the foundational handbook on rune work, a practical manual for novice and adept alike. A well-known expert on this ancient divinatory art, Edred Thorsson shows how you can create and cast your own runes.The word rune means "mystery." Casting the runes enables the runecaster to penetrate the mystery of the relationship between the gods and humans. Based on the same ancient glyphs that have been used for centuries to preserve that connection between mortal and divine, Thorsson traces the evolution of runecasting, showing its historical, spiritual, and cosmological significance. In the Runecaster's Handbook, he teaches you how to divine your own fate, as well as the fate of those around you, and guides you on a journey of merging your internal and external environments to truly learn the runecaster's art.
Runes Made Easy: Harness the Magic of the Ancient Northern Oracle (Made Easy series)
by Richard ListerA new addition to the Made Easy series, this book will teach readers about the ancient power of Northern traditions, the runes and their magic.This is your key to unlocking the ancient power and wisdom of the runes and their magic. Learn how to use them for divination, guidance and more.The runes are some of the most powerful tools available to you. They are more than just a method of words and writing: each rune has a phonetic sound, similar to the sounds heard in Norwegian or Icelandic. They were used to communicate, for divination, to provide guidance and were also bound together to make magic spells.In this insightful, practical book, Rich Lister will provide you with a resource that you can use to build your knowledge and develop your own relationship with the runes. In Runes Made Easy, you will discover:an introduction to Norse mythology and the role of the runes within ithow to use and work with each runehow to make your own set of runes, which materials to use and how the material you choose impacts the energy and resonance of the runesthe characteristics and meaning of each of the 24 Elder Furtharc runeshow to set an intention for your rune useThe runes, if used and treated with respect and honour, provide a support system and life-navigation tool. When you learn how to use them, you'll receive the guidance and answers you've been looking for.'Rich is the real deal. He's a Viking warrior with a healing heart and soul.' - Kyle Gray, bestselling author of Raise Your Vibration
Runes Plain & Simple: The Only Book You'll Ever Need (Plain & Simple Series)
by Kim FarnellRunes are alphabet letters or characters that have been used for thousands of years as a form of communication and divination. This book, written by an authority on divination systems, shows readers how to make their own set of runes and how to interpret them. <P><P>Included in this primer are: <Li>A brief overview of the runes, from Etruscan times to the present <Li>A summary of the myths and lore that inform runic wisdom <Li>Definitions of the basic rune symbols <Li>Instructions on how to read the runes and rune spreads <Li>An introduction to runic magic <Li>In the past 25 years using runes as a divination tool has become increasingly popular. <P><P> This most accessible guide presents each letter of the runic alphabet in detail with its origins and magical uses and helps seekers tap into their energy. From making your own runes (and a bag to protect them) to reading the ancient alphabet, casting the runes, and interpreting the spread, all the basics are laid out in a clear, easy-to-follow, and superbly illustrated fashion, perfect for beginners.This is a new edition of the author&’s Simply Runes that was published by Sterling in 2006.
Runes and Astrology: Symbol and Starcraft in the Northern Tradition
by Nigel PennickExplores how runes relate to the cycles of time• Looks at the meanings and temporal qualities of the 24 runes of the Elder Futhark and their rapport with ancient timekeeping and star-reading methods• Examines the runes&’ relationships with the planets, the stars, the seasons, and the precessional year• Provides charts and calculations to discern which rune is the primary influence on a particular day, week, month, season, or year, as well as methods for calculating runic birth charts and runic horoscopesDetailing the significance of natural time cycles in the Northern Tradition, Nigel Pennick explores how the stars, planets, seasons, months, and the precessional year relate to the runes.The author explains how the runes are more than just an ancient European alphabet—they encapsulate particular spiritual and symbolic meanings to individually and collectively express deep eternal truths. Discussing the pagan wheel of the year, whose eightfold path later served the Church as the basis for the eight holy celebrations of its religious calendar, he looks at the meanings and temporal qualities of the 24 runes of the Elder Futhark and their rapport with ancient timekeeping and star-reading methods. He offers charts and calculations to discern which rune is the primary influence on a particular day, week, month, season, or year. He also examines runic elemental and color associations and their esoteric spatial roles, where they represent the four directions, the eight airts, and other cycles critical to understanding the sacred nature of the material world. Exploring runic astrology, Pennick looks at the runes as they relate to the planets and their cycles. He then presents ways to use this knowledge for calculating runic birth charts and runic horoscopes. Revealing the importance of the patterns and cycles of time operating in our world, the author provides a means for reconnecting with these primal principles—which underlie our existence as beings in time—through the ancient wisdom of runes.
Runes for Beginners: Simple Divination and Interpretation (Llewellyn's For Beginners)
by Alexandra ChauranUnlock the Secrets of Your Past, Present, and FutureConnect with your intuition, discover more about your personality, and solve problems using the power of runes. With professional fortune-teller Alexandra Chauran as your guide, you can learn how to ask for and interpret the answers to your biggest life questions concerning love, your career, health, and many other important topics.A solid reference for both beginners and adepts, Runes for Beginners covers everything from rune meanings and memorization techniques to making your own runes. With help from diagrams, practical exercises, and phonetic breakdowns for all the runic letters, you'll develop a path most beneficial to your goals and improve your life. You'll even uncover traits about yourself that you may have never known.
Runes for Transformation
by Kaedrich OlsenRunes have long been used as vital tools for transformation. The Norse employed them as tools for communication, and the Vikings would use them as wisdom before embarking on a journey or entering battle. Runic scholar Kaedrich Olsen reclaims the transformative power of the runes for readers today as a key to unlocking our potential for personal growth and our life's vision. Runes for Transformation is unlike any other rune book on the market, with Olsen's unique techniques and applications for this ancient alphabet including affirmations, NLP, visualizations, and meditation, as well as the historical background essential to embarking on this path.A highly respected teacher and transpersonal path worker, Kaedrich Olsen posits that the time for this "deeper working" of the runes has come and this will aid readers in both personal and collective evolution. Runes for Transformation is a rich resource and excellent guide for readers to take the steps to change their lives with a boldly modern approach to the ancient runes and for "change that really matters."
Runes for the Green Witch: An Herbal Grimoire
by Nicolette MieleA magickal guide to working with runes and plant allies for manifestation, healing, and spellwork• Examines the herb and plant connections of each of the 24 runes of the Elder Futhark as well as correspondences with deities, astrology, tarot, and crystals • Provide examples and tips on how runes and plants may be combined within spells and ritual for manifesting, protecting, healing, banishing, and more • Explains how runes and plants can be worked with for the soulful process of rewilding and connecting with Mother Nature Runes and plants both contain the dynamic and raw energies of Mother Earth and can be used to heal, manifest, protect, and elevate magick. Both support and deepen the nature-human connection that is vital to mind, body, and spirit. And while both can provide us with many benefits on their own, when merged in magickal union, their combined powers are multiplied exponentially. In this magickal grimoire, herbalist witch Nicolette Miele immerses readers in the wisdom and folklore of the 24 Elder Futhark runes as well as their correspondences with deities, astrology, tarot, crystals, and plants. Each chapter begins by discussing the etymology, meanings, mythology, divination, correspondences, and magick of a particular rune and culminates with profiles of several herbs and plants that possess similar magickal energies. Each plant profile delves into the magickal, metaphysical, traditional, and medicinal applications as well as how to work with these incredible plant allies. These profiles also provide examples and tips on how the runes and plants may be combined within spells and ritual for manifesting, protecting, healing, banishing, and more. For example, the author connects Fehu, the rune of wealth and value, with the practice of altar-building, making offerings, and with alfalfa, cedar, dandelion, and other plants traditionally used in abundance and prosperity magick. In the chapter on Kenaz, the rune of heat and illumination, the nature connection is nurtured through the element of fire and a step-by-step bindrune candle ritual. The plants connected with Kenaz are those that embody the characteristics of fire—such as passion, ferocity, and sexuality—and include clove, damiana, and kava kava. Guiding the green witch through the benefits and strengths of synergistic magick, this book helps eclectic magickal practitioners advance their craft through folk magick and medicine, rituals, meditations, spells, and the soulful process of rewilding and connecting with Mother Nature.
Runes in Ten Minutes
by Richard T. KaserRunic divination is a method that is more than 2,000 years old, yet rune stone sets are available today in New Age stores. For readers who do not have their own rune stones, Kaser shows how to create your own, as well as how to substitute Scrabble titles for traditional runes. From the successful author of Tarot in Ten Minutes.
Runes, Orion Plain and Simple: The Only Book You'll Ever Need (Plain and Simple)
by Kim FarnellA practical guide on how to make your own set of runes and how to interpret them.Runes are alphabet letters or characters that have been used for thousands of years as a form of communication and divination. This book, written by an authority on divination systems, shows readers how to make their own set of runes and how to interpret them.Topics covered include:· A brief overview of runes, from Etruscan times to the present· A summary of the myths and lore that inform runic wisdom· Definitions of the basic rune symbols· Instructions on how to read the runes and rune spreads· An introduction to runic magicIn the past 25 years using runes as a divination tool has become increasingly popular. This accessible guide presents each letter of the runic alphabet in detail with its origins and magical uses and helps seekers tap into their energy. From making your own runes (and a bag to protect them) to reading the ancient alphabet, casting the runes and interpreting the spread, all the basics are laid out in a clear, easy-to-follow and superbly illustrated fashion which is perfect for beginners.
Runic Book of Days: A Guide to Living the Annual Cycle of Rune Magick
by Nigel Pennick S. Kelley HarrellA step-by-step guide to working with the runes throughout the year • Explains how the 24 runes of the Elder Futhark each rule the calendar for a half-month • Details the runes most powerful during each runic half-month, what they portend for personal and spiritual wellbeing, and techniques for creating relationships with them • Includes structured devotionals for each half-month and runic initiation rituals for the 8 pagan Sabbats, or holy days, such as the Summer Solstice (Litha) and Lughnssadh (the first harvest holy day) The Old Norse runes, known as the Elder Futhark, have long joined forces with the cycles of the seasons to offer powerful initiations, guidance, and wisdom. Aligning the sacred festivals, plantings, and harvests of ancient runic calendars with our modern 12-month calendar, Kelley Harrell reveals how the runes can once again offer initiations as well as instruct us on the holy days and creative rhythms of today. Drawing on her more than 25 years of shamanic practice and runic study, Harrell offers a step-by-step primer to work with the runes throughout the year. She explains how the 24 runes of the Elder Futhark follow a seasonal progression in which each stave rules the calendar for a half-month. She explores the meaning of each rune in detail and presents structured runic devotionals for each half-month, interwoven with guidance on how to make the best use of the life force available during each season, as well as runic initiation rituals for the 8 pagan Sabbats, or holy days, such as the Summer Solstice (Litha) and Beltane (May Day). She details the runes most powerful during each half-month, what they portend for personal and spiritual wellbeing, techniques for creating relationships with them, and how to work with them as an oracle. The author also explains how the runes leading up to each Sabbat help create the space for properly greeting each calendrical transition and completing its initiation. By moving through Nature’s cycle with the runes, each year becomes a reliable and trackable process of personalized growth and spiritual connection. Progressing through the teachings of each stave while honoring the seasons, Harrell’s year with the runes becomes an initiation into a direct relationship with powers of Nature.
Runic Lore and Legend: Wyrdstaves of Old Northumbria
by Nigel PennickA practical guide to the Anglo-Saxon Futhark and how runes were used in Old England • Examines the 33 Northumbrian runes of the Anglo-Saxon Futhark, providing the meanings, historical uses, symbolism, and related tree and plant spirits for each • Explores geomancy divination practices, the role of sacred numbers, and the power of the eight airts, or directions • Provides a magical history of Northumbria, as well as a look at the otherworldly beings who call these lands home, including boggarts, brownies, and dragons • Shows how traditional spirituality is intimately tied to the landscape and the cycle of the seasons In the early Anglo-Saxon period, the region of Great Britain known as Northumbria was a kingdom in its own right. These lands, in what is now northern England and southeast Scotland, were the targets of the first Viking raids on Britain. This violent influx, followed by the establishment of trade routes with the Norse, brought the runes to the region, where they intermingled with local magical traditions and legends, resulting in the development of a practical runic wisdom entirely unique to Northumbria. In this guide to the Wyrdstaves, or runic practices, of Old Northumbria, Nigel Pennick examines the thirty-three runes of the Anglo-Saxon Futhark and how they were used in Old England for weaving the web of Wyrd. Sharing runic lore and legends from the area, he explains how the Northumbrian runes are unique because they contain elements from all the cultures of the region, including the Picts, Britons, Romans, Angles, Scots, and Norse. He illustrates how each rune in this tradition is a storehouse of ancient knowledge, detailing the meanings, historical uses, symbolism, and related tree and plant spirits for each of the thirty-three runes. The author describes the Northumbrian use of runes in magic and encryption and explores geomancy divination practices, the role of sacred numbers, and the power of the eight airts, or directions. He also shows how the Northumbrian runes have a close relationship with Ogam, the tree alphabet of the ancient Celts. Providing a magical history of Northumbria, as well as a look at the otherworldly beings who call these lands home, including boggarts, brownies, and dragons, Pennick explains how traditional spirituality is intimately tied to the landscape and the cycle of the seasons. He reveals how the runic tradition is still vibrantly alive in this area and ready for us to reawaken to it.
Runic Magic of the Ancient Slavs. Ancient Symbols and Runes for Protective Talismans
by Olga Kryuchkova Elena KryuchkovaUse ancient Slavic magic to achieve your goal! Ancient Slavic runes, combined in a special way in runic formulas (runescripts), are a powerful tool of magic. Amulets made on the basis of ancient Slavic runes, elements of ancient painting, ornament and ancient sacred signs will become your powerful protectors and helpers in love, family happiness, health, career, business, travel, successful purchases. Having painted the images, you can carry them with you or hang them at home above the front door. And you will be protected from external negative influences. The book is written in a simple accessible language and is suitable for a wide audience of readers who are fond of Slavic history and esotericism. Or for readers who decide to do art therapy, meditation, relieve stress, devote time to the creative process and make an amulet with their own hands. Colored images are advisable to use for meditation.
Runner's High: How a Movement of Cannabis-Fueled Athletes Is Changing the Science of Sports
by Josiah HesseMichael Pollan's How to Change Your Mind meets Christopher McDougall's Born to Run in this immersive, investigative look at the hidden culture of cannabis use among elite athletes (as well as weekend warriors)--and the surprising emerging science behind the elusive, exhilarating "runner's high" they all seek. Pot makes exercise fun. The link between performance enhancement and cannabis has been an open secret for many years, so much so that with the wide-sweeping national legalization of cannabis, combining weed and working out has become the hottest new wellness trend. Why, then, is there still a skewed perception around this leafy substance that it only produces the lazy, red-eyed stoner laid out on a couch somewhere, munching on junk food? In fact, scientists have conducted extensive research that uncovers the power of the "runner's high"--the true holy grail of aerobic activity that was long believed to be caused by endorphins. In an extraordinary reversal, scientists believe marijuana may actually be the key to getting more Americans off their phones and on to their feet. In Runner's High, seasoned investigative journalist Josiah Hesse takes readers on a journey through the secret world of stoned athletes, describing astounding, cannabis-inspired physical and mental transformations, just like he experienced. From the economics of the $20 billion CBD market to the inherent inequalities in the enforcement of marijuana prohibition; from the mind-body connection behind the "runner's high" to the best way to make your own cannabis-infused power bars; Runner's High takes this groundbreaking science out of the lab and onto the trail, court, field, and pitch, fundamentally changing the way we think about exercise, recovery, and cannabis.
Runner's High: How to Squeeze the Joy From Every Step
by Jenni FalconerTake your runner's high to new heights with tips and advice from radio presenter and host of RunPod Jenni Falconer. There is nothing quite like the runner's high you experience after pulling on your running shoes, getting outside and finding your stride; and with Jenni Falconer's advice and encouragement in your back pocket you will be ready to hit your favourite route with even more bounce in your step.Packed with research and stories from real runners, Runner's High covers everything you need to build your running routine, overcome setbacks, discover the joy of running slowly and experience the power of finding your own running community.Whether you are a seasoned marathon runner or just starting your journey, this book will remind you of all the incredible benefits running has to offer, not just for your body, but your mind too.
Runner's High: How to Squeeze the Joy From Every Step
by Jenni FalconerTake your runner's high to new heights with tips and advice from radio presenter and host of RunPod Jenni Falconer. There is nothing quite like the runner's high you experience after pulling on your running shoes, getting outside and finding your stride; and with Jenni Falconer's advice and encouragement in your back pocket you will be ready to hit your favourite route with even more bounce in your step.Packed with research and stories from real runners, Runner's High covers everything you need to build your running routine, overcome setbacks, discover the joy of running slowly and experience the power of finding your own running community.Whether you are a seasoned marathon runner or just starting your journey, this book will remind you of all the incredible benefits running has to offer, not just for your body, but your mind too.
Runner's World Complete Book of Women's Running: The Best Advice to Get Started, Stay Motivated, Lose Weight, Run Injury-Free, Be Safe, and Train for Any Distance
by Dagny ScottHere, in one neat package, is pretty much everything you need to know about trail running--running, that is, on dirt trails, not pavement. It isn't (or, at least, it doesn't have to be) torture, endless hours of negotiating tricky mountain paths and inclement weather. Trail running is, we're told, less hazardous, less painful, and less exhausting than pavement-pounding. It's all about relaxation and communing with nature. The book is full of tips, some of them presented in a helpful, question-and-answer format; there's an excellent chapter on outfitting yourself for trail running; another on how best to train before a run; another on preparing, if you're so inclined, for a marathon. The author, a longtime trail runner, approaches the subject from a commonsensical, practical angle, avoiding pseudophilosophical claptrap about the deep meaning of running. Instead, he offers a hands-on, nuts-and-bolts, filled-to-the-brim users' manual that targets both veteran and beginning trail runners.
Runner's World Complete Book of Women's Running: The Best Advice to Get Started, Stay Motivated, Lose Weight, Run Injury-Free, Be Safe, and Train for Any Distance (Runner's World)
by Dagny Scott BarriosRunner's World Complete Book of Women's Running is designed specifically to address the unique challenges and rewards the sport presents to the fastest growing segment of the market—women runners. More than 10 million women across the country now identify themselves as regular runners. In response to the dramatic increase in the number of women in the sport, Dagny Scott Barrios and the experts at Runner's World have created this singular guide, where women will discover how to: • train for any race, from a 5K to a marathon • eat nutritiously and for maximum energy • lose weight permanently • deal with self-consciousness and body image • run during pregnancy and through menopause • choose the best clothes and accessories • run anywhere safely • prevent and treat injuries, especially those that women are most likely to encounter With clear photographs, running sidebars, and testimonials from women runners of all ages and abilities, this comprehensive resource provides the most current practical advice available anywhere for women runners of all levels.
Runner's World Essential Guides: Everything You Need to Know about Running to Slim Down (Runner's World)
by Editors of Runner's WorldThe miles you log are great for keeping you fit, healthy, and happy, and they help you to maintain your weight. But weight loss is a different story. Because you run, you may think you can eat whatever you want and still drop pounds. Unfortunately, that's not true. Running is only half the equation. You have to look hard at what and how you eat, too. Conventional dieting wisdom tends to leave runners hungry, tired, and overweight.Let Runner's World Essential Guides: Weight Loss lead you through the minefield of dieting by showing you everything you need to know to shed pounds without losing steam on the run. The editors of Runner's World, the foremost authorities on running on the planet, have collected the best information about weight loss on the run, answering questions such as: • What are the 8 Golden Rules of Weight Loss? • What should you eat to boost your metabolism? • What are the best foods to eat for breakfast, lunch and dinner to optimize weight loss? • Weight-loss myths are debunked. And you'll get simple ideas for pre- and post-workout snacks as well as delicious, ridiculously easy-to-make recipes like a healthy hamburger and Angel Cake so that you'll have the fuel you need to run and the knowledge you need to shed pounds and keep them off once and for all!
Runner's World Essential Guides: Everything You Need to Know about What to Eat for Optimum Energy on the Run (Runner's World)
by Editors of Runner's WorldThe question What should I eat? troubles all of us on a daily basis, but it's perhaps most vexing for runners, who rely on food to fuel their workouts and feel good. Most runners take in calories and nutrients in the form of energy bars, nutrient-enhanced drinks, and fortified packaged foods. The problem is, "real" foods--fruits, vegetables, whole grains, lean meats--are better for you than fortified products. That's because there's more to a carrot or a sweet potato than just vitamin A. Within the body, vitamins, minerals, and other essential nutrients work together with thousands of other compounds, such as color components in fruits and vegetables, special starches and fibers in whole grains, and unique fats in seeds, nuts, and dairy. It's the whole package that promotes good health and peak athletic performance.Getting all of the nutrients every runner needs daily--and more--from real food it's easy. Runner's World Essential Guides: Fast Fuel shows you exactly how. The foremost authorities on running have collected the best information, tips, and advice about eating on the run. This indispensable guide contains everything you need to know about eating right to feel better, run stronger, and recover faster.
Runner's World Essential Guides: What Every Runner Needs to Know About Getting (and Staying) Healthy (Runner's World)
by Editors of Runner's WorldWhat Every Runner Needs to Know about Getting (and Staying) HealthyIn an ideal runner's world, every step of every mile would be 100 percent pain-free. No aches, no twinges, no lingering soreness from yesterday's workout. The reality is that many runners constantly deal with a slight (or not so slight) disturbance-a tender foot, a tight hamstring, a whiny knee. While these nagging issues often aren't serious enough to require a time-out, they are annoying, especially when they don't let you fully enjoy your time on the roads. Runner's World Essential Guides: Injury Prevention and Recovery is chock-full of helpful tips on how to avoid and recover from the most common injuries that plague runners. Presented in an easy to follow format and with dozens of handy sidebars, the practical information in this book will help keep runners on healthy, pain-free, and enjoying their running experience like never before.
Runner's World Guide to Running and Pregnancy: How to Stay Fit, Keep Safe, and Have a Healthy Baby (Runner's World)
by Chris LundgrenEach year, about 785,000 women runners who are pregnant or who have recently given birth hear conflicting fitness advice from friends, family, and even doctors. Save for a handful of magazine articles, these women have nowhere to turn for accurate, up-to-date information.Until now. The Runner's World Guide to Running and Pregnancy is a first-of-its-kind, comprehensive look at the how-tos and benefits of running for expectant mothers. And the benefits abound. Even a modest pregnancy running program gives women a reduced risk of gestational diabetes, high blood pressure, and premature birth. It also leads to fewer cesareans, faster recovery after delivery, and even smarter babies!From the worldwide authority on running, the Runner's World Guide to Running and Pregnancy offers the latest, most detailed information available, along with real-life tips to help you succeed. Inside you'll find:- Advice from experts including sports gynecologists, nutritionists, and exercise physiologists- The most current heart rate and training guidelines- Pre-pregnancy and pregnancy stretching and strength programs- Cross-training suggestions including yoga, Pilates, swimming, and more- Running-specific menu plans for a healthy pregnancy- Strategies for preventing injuries- Money-saving tips for choosing the best maternity running gear- Guidance for postpartum runningThe Runner's World Guide to Running and Pregnancy gets to the bottom of the how-much-is-too-much debate once and for all. Pregnant runners will never be puzzled by conflicting advice again.
Runner's World Performance Nutrition for Runners: How to Fuel Your Body for Stronger Workouts, Faster Recovery, and Your Best Race Times Ever (Runner's World)
by Matt FitzgeraldUp-to-date nutrition advice for runners, based on the latest scienceRunners have different nutrition and recovery needs than other endurance athletes. Yet until now, they've had no nutritional resource specifically addressing their concerns.This comprehensive guide distills the newest thinking in the science of exercise nutrition into practical, hands-on tips that will help runners stay healthy, recover faster, enjoy better workouts, and race successfully. Readers will learn:• detailed information on nutritional topics important to runners, from balancing internal energy stores to proper hydration• how to customize their diets to their individual training needs• shopping tips and dining-out strategies to help runners maximize their nutritional intake• the top 5 pre-race meals and top 5 healthiest snacks for runners• nutritional tips for special populations, including women, children, diabetics, and older runners
Runner's World Race Everything: How to Conquer Any Race at Any Distance in Any Environment and Have Fun Doing It (Runner's World)
by Bart Yasso Erin StroutHow to be prepared no matter where running might take youMillions of runners around the US are interested in special experiences, whether it means running a bucket-list event like the Boston Marathon, or competing in beautiful and challenging locales such as Rome or Death Valley. Whatever race you choose, there is no one better to guide you on your journey than Bart Yasso, chief running officer at Runner’s World magazine. Over the past 40 years, Yasso has run more than 1,000 races, across all seven continents, at every conceivable distance, from local 5Ks to grueling ultramarathons and Ironman triathlons. He’s truly done it all, and in Race Everything, he shares the secrets of how he trained, the particularities of each course, and the specific insights he has gleaned to help you run your best no matter the distance.This book offers tried-and-true advice on how to train and what to do on race day to make the best use of your training. It provides everything you need to know to succeed at the most popular race distances, including general training principles, targeted training plans for beginners and experienced runners alike, and insider tips based on Yasso’s own experiences and those of other top runners he has known and run with. The goal is to inform and inspire runners eager to challenge themselves by tackling the world’s signature races. You will also learn Yasso’s methods for winning the greatest race of all, longevity, so that you can remain healthy, fit, and able to race for decades to come.Whether your goal is to complete a 5K or 10K race in your hometown or conquer the Antarctica Marathon, Runner's World Race Everything will be your guide.
Runner's World Run to Lose: A Complete Guide to Weight Loss for Runners (Runner's World)
by Jennifer Van Allen Pamela Nisevich BedeDrop unwanted pounds and keep them off for good with Runner’s World Run to Lose, your comprehensive guide to weight loss from the experts at Runner’s World. Running is proven to be one of the most effective, cost-efficient, and accessible weight-loss strategies. Weight loss and running are not one-size-fits-all, and Run to Lose provides everything you need to customize a unique diet and running program that works for you. Certified running coach Jennifer Van Allen and sports nutritionist Pamela Nisevich Bede show you how to incorporate running into an individualized nutrition and fitness program that will maximize your weight-loss results while improving your athletic performance. Whether you are a seasoned marathoner looking to shave minutes by shedding a few pounds or a beginning runner lacing up for the very first time, Run to Lose provides you with the tools and information you need to get started and stay on track. This book is full of guidance on tricky topics such as how to balance your weight-loss goals while consuming enough nutrients to power your workouts; how to maximize your calorie burn; the best high-quality/low-calorie carbs to fuel your run; and advice on how to avoid common diet pitfalls. Complete with easy-to-follow training guides and detailed meal plans, Run to Lose will help you shape up, get stronger, and achieve your fitness goals.