Slow AF Run Club 1st Edition by Martinus Evans ISBN 0593421728 9780593421727 by Martinus Evans B0BDD447DN instant download after payment.

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ISBN 10: 0593421728 
ISBN 13: 9780593421727
Author: Martinus Evans

A practical guide and a celebration of running for runners of all sizes and athletic ability, from the founder of the Slow AF Run Club. Ten years ago, Martinus Evans got some stern advice from his doctor: “Lose weight or die.” First defensive, but then defiant, Evans vowed that day to run a marathon, though his doctor thought he was crazy. Since then, Evans has run eight marathons and hundreds of other distances in his 300-something pound body, created his own devoted running community, and has been featured on the cover of Runner’s World.     This book is a blueprint for those who may not fit the image of a “traditional” runner—that is, someone who is larger in size, less athletic, out of shape, or dealing with any kind of health issue that slows them down—to feel empowered to lace up their shoes and embrace the body they have right now.     As Evans says, the incredible benefits of running—better sleep, strong muscles and bones, better cardiovascular and mental health, and a sense of community—can and should be available to all of us. This practical handbook contains specialized advice to make getting started less intimidating, covering everything from gear and nutrition to training schedules, recovery tips, races (it’s okay to come in DFL! [i.e., dead f*cking last]), and finding a running group. Full of essential advice and humor from a former newbie who fell off a treadmill on his first run (literally), The Slow AF Run Club is for anyone who wants to pick up running for the sheer joy of it.

Slow AF Run Club 1st Table of contents:

Chapter 1: You vs. Your Mind vs. Everybody
You’re a Fucking Runner! Yes! You!: “But, Martinus, I’m Not a Runner!”
Changing Your Perceptions: A Slow Af Guide
Chapter 2: Running Slow Af
Running 101: Getting Started: Your First Run
Your Running Journal
Chapter 3: Shifting to High Gear (Aka Running Drip)
About Technical Workout Clothes: Shopping for Running Clothes in a Larger Body
Running Shoes (Yes, You Need New Ones): Ready to Run?
Chapter 4: Carbs Are Good, F*ck Diets, and Other Running Nutrition
Why Running Nutrition Is Important: Fuel for Thought
Putting It All Together
Chapter 5: Train the F*ck Up
Training Logistics: Where to Run: Mapping Out Your Routes
Safety (When You Are Running Alone): Other Running Tips: Things to Bring on a Run
Your First Training Plan: Warm-Up and Cooldown
Tracking Your Training
Chapter 6: Boss Up and Get That Race Medal
The Art of Picking a Race: Putting It All Together
Wrapping It All Up
Chapter 7: Recovery Matters
Why Recovery Matters: Passive Recovery
Active Recovery: Mindset Recovery
Recovery Professionals: Putting It All Together: My Recovery Rituals
Chapter 8: Cross-Train or Die! (Or Risk Injury)
What the Fuck Is Cross-Training?: How Often Should You Cross-Train?
Your At-Home Diy Cross-Training Routine: Injury and Pain Management
Chapter 9: Goals for Days (And Months and Years)
Defining Values: What the Heck Are They?: Determining Your Values
Setting Smarty Goals: Are You Heading East?
Advanced Goal Crushing: Building Your Action Plan: Rituals and Habits
Chapter 10: (Running) Communities: Finding Your People
The Benefits of a Running Community: How to Find the Right Running Community for You
Afterword
Slow Af Run Club Bonus Companion Course
Shout-Outs and Acknowledgments

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Tags: Martinus Evans, Slow, Club