Running in the Midpack

'...a really, really, really good book' - Vassos Alexander 'A masterpiece' - Paul-Sinton Hewitt CBE, parkrun founder 'A lovely book. it is really simple about getting a nice relationship with your running where it helps your life and changes with your life. Very accessible.' - Paul Tonkinson, Running Commentary presenter and author A smart running book designed for the all-too-often overlooked middle-of-the-pack runner, written by Marathon Talk's Martin Yelling and Anji Andrews. Welcome to the midpack! Running pushes us, stretches us, asks us difficult questions, challenges us. It gives us space, calms us down, picks us up, boosts our energy, rewards, inspires and fulfils us. Midpack runners - those who fall between the beginners and the elite - are the heartbeat and footsteps of the running community. In this long-overdue book, Marathon Talk's Martin Yelling and Anji Andrews share their expert knowledge, first-person stories and coaching ideas to nourish the midpackers' running experience. Covering such diverse topics as 'Making Yourself Bullet-proof' and 'How to Nail Your Race', Running in the Midpack will cultivate your running progress, and help you to become a healthy, happy and successful runner. Marathon Talk is the UK's number one running podcast.

Martin Yelling is a respected presenter, writer and coach within the running and endurance community. A former international athlete, he is the founder and host of the Marathon Talk podcast and a coach for the London Marathon where he has helped thousands of marathoners achieve their running goals. Anji Andrews is a writer, social media specialist and running coach. Anji produces editorial and social media content for clients including the UK's number one running podcast Marathon Talk. Through the delivery of groups and 1-1 training, Anji has worked extensively with midpack runners.

1. THE MIDPACK RUNNER Running is for you Running in the midpack The three classic midpack spot Finding yourself in the midpack and the reasons you're there Seasons - moving up, down and through the midpack On your marks, set, bang! Let's go! The midpack and I - from Anji The midpack and I - from Martin 2. PSYCHOLOGY Messing with your head Confidence - 'I' m just not good enough Perfectionism - 'I'm just not happy unless it ' s right' Anxiety and stress Goal orientation, being motivated, and why they link Motivation Mastery Judgement Social media pressures 3. WHOLE BODY HEALTH Love your body Rest and recovery - who is really getting it? Get strong - making yourself bullet-proof without being Arnie Build a more robust body with simple stuff And stretch... Running technique matters, but don't get hung up on it Let's not wait to cock it up Lifestyle: pressures and pitfalls Injury and enforced rest Female health and cycles Be good to yourself 4. TRAINING A blend of art and application Start by looking at your foundations Defining your training purpose Defining your ' Big One': big goals, little goals, cardboard box goals Don't just think about it Start where you left off Training fundamentals: the principles of every good training journey Understanding types of running Training zones: heart rate and effort perception - 'How do you know how hard to run?' Know the lingo: training terminology A phased approach to planning The elements of a perfect training plan Get to grips with workouts So you want to go faster? So you want to get stronger (10k)? Going for distance (half marathon) Going longer - 26.2 and beyond Monitor it Don't press the 'dickhead button' Training makes you 5. NUTRITION Getting it right No magic recipe What we really need and why one size does not fit all Sources and choices When a relationship with food and running isn't a healthy one Race day nutrition matters Why the wall isn't inevitable and bonking isn't fun Post-race nutrition 6. RACE DAY Putting it all into practice Reaching race day Race day psychology - 'How's your training gone?' Logistics and organisation - 'It's time to get your shit together ' Race craft and race plans Master your mindset This is going to hurt How to nail your race The finish-line feeling After the race - recovery After the race - reflection 7. CONCLUSION Bring joy to running Nourish running achievement Cultivate your progress Final thoughts Acknowledgements Index