From casual 5k ultramarathoner, "The Total Runner s Manual" is the most comprehensive collection of tips, tactics and strategies to help you become the runner you want to be. The ideal book for any runner, it presents the tried, tested and approved tips for your workout, routine, race or lifestyle. Whether you re trying to get in shape or you re seasoned racer looking to fine tune your techniques, "The Total Runner s Manual "provides the tips you need for gear, training, and racing to get you there. GearThe best sneakers, workout wear, training tools, protein bars, and racing supplements available on the market today and where to find them (including your own closet or pantry). Training Everything you need to get started, push yourself and recover: from nutrition and strategies to warmups and regimes, to supplementary exercises and recovery procedures. RacingWhether it s a 5k or a 255k, an overview and detail-oriented rundown of racing options, techniques, and traditions "The Total Runner s Manual" gathers all the essential information, with real reviews and expert-tested recommendations, and puts it at your fingertips"