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by Bob Glover
Premium summary · Opens in the app · 30 min read
Every year, millions of people lace up running shoes and head out the door. Some run to lose weight. Some run to manage stress. Some run because it feels good to move. But a significant number of these runners eventually discover something surprising: they want to race. They want to test themselves. They want to see how fast they can go, how far they can push, what they are truly capable of achieving.
**Author:** Bob Glover
**Estimated Reading Time:** 45 minutes
**What You'll Learn:**
- How to build an efficient running stride that conserves energy and prevents injury - The complete training system used by competitive runners, from base building to race day - Mental strategies that separate finishers from quitters when the race gets hard - Nutrition and recovery protocols that support serious training - Race tactics and pacing strategies that help you execute your best performance
**Who This Book Is For:**
This book is for runners who have moved beyond casual jogging and want to compete, whether against others or against their own personal records. It is for the runner who has finished a few races and now wonders what it would take to get faster. It is for the marathoner who wants to qualify for Boston, the 5K runner who wants to break twenty minutes, and the weekend warrior who simply wants to train smarter. If you are ready to take your running seriously, this book will show you how.
Every year, millions of people lace up running shoes and head out the door. Some run to lose weight. Some run to manage stress. Some run because it feels good to move. But a significant number of these runners eventually discover something surprising: they want to race. They want to test themselves. They want to see how fast they can go, how far they can push, what they are truly capable of achieving. This is the moment when a casual runner becomes a competitive runner. And it is the moment when most runners realize they have no idea what they are doing. The Competitive Runner's Handbook exists because competitive running is fundamentally different from recreational running. A recreational runner can head out the door whenever they feel like it, run whatever distance seems appealing, and stop whenever they get tired. A competitive runner needs a plan. They need structure. They need to understand concepts like periodization, lactate threshold, running economy, and tapering. They need to know how to fuel their body, how to recover properly, and how to manage the mental challenges that inevitably arise when you push yourself to your limits. Bob Glover wrote this book because he saw a gap between what competitive runners needed to know and what most of them actually understood. As the director of New York Road Runners classes since 1978, Glover has coached thousands of runners at every level. He has seen the same mistakes repeated year after year. He has watched talented runners sabotage themselves through poor training decisions. He has seen dedicated athletes burn out because they never learned how to recover. And he has helped countless runners achieve goals they…
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Get the complete summary in the appRunning economy, how efficiently you use oxygen at a given pace, is highly trainable and should guide your training deci
Build your training on a foundation of progressive overload: gradually increase training stress over time.
Use periodization to structure your training into phases: base, strength, speed, and taper.
Incorporate speed work into your training, including intervals, tempo runs, and fartlek.
Develop mental toughness through visualization and positive self-talk, practiced during training.
Practice your nutrition and hydration strategy during long training runs. Nothing new on race day.
"The Competitive Runner's Handbook" is a strong fit if you want practical ideas around fitness, sports, health, especially themes like running economy, how efficiently you use oxygen at a given pace, is highly trainable and should guide your training deci; build your training on a foundation of progressive overload: gradually increase training stress over time. The MinuteRead summary distills these concepts into a focused read, whether you're deciding whether to buy the book or applying its lessons at work.
Bob Glover is a renowned author of instructional running books. His most famous works include The Runner's Handbook and The Competitive Runner's Handbook, which have sold hundreds of thousands of copies. Glover is also an accomplished running coach, having directed New York Road Runners classes since 1978. These classes attract over 3,000 runners of various skill levels annually. Additionally, he conducts the City Sports for Kids track program for the New York Road Runners. Glover's expertise in…
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