Build Your Running Body (A Total-Body Fitness Plan for All Distance Runners, from Milers to Ultramarathoners—Run Farther, Faster, and Injury-Free) – Pina Books
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Original price was: $49.99.Current price is: $19.99.
Original price was: $59.99.Current price is: $19.99.
Original price was: $49.99.Current price is: $19.99.
Original price was: $59.99.Current price is: $19.99.
Original price was: $39.99.Current price is: $19.99.
Original price was: $49.99.Current price is: $19.99.
Original price was: $49.99.Current price is: $19.99.
Original price was: $49.99.Current price is: $19.99.
Original price was: $39.99.Current price is: $19.99.
Original price was: $59.99.Current price is: $19.99.
Original price was: $39.99.Current price is: $19.99.
Total: $19.99


“The best running book ever.” ―Bob Anderson, founder of Runner’s World

Whether you’re a miler or an ultramarathoner, if you want a fit, fast, and injury-resistant running body, there’s a better way to train than relentlessly pursuing mileage. This easy-to-use workout manual draws on the latest research in running physiology to target all the components that go into every stride―including muscles, connective tissue, cardiovascular fitness, energy production, the nervous system, hormones, and the brain. With the breakthrough whole-body training program in Build Your Running Body, runners will improve their times, run longer and more comfortably, and reduce injury.

With more than 150 workouts―from weightlifting and cross-training to resistance exercises and plyometrics―fine-tuned to individual skill levels and performance goals, PLUS:

• 393 photos that make it easy to follow every step of every workout
• 10 training programs to help runners of all levels integrate the total-body plan into their daily routines
• Interviews with leading runners, exercise scientists, and coaches―learn how elite runners train today
• Race strategy for the crucial weeks leading up to the competition and through to the finish line
• Exercises to prevent injury and rehabilitate common running ailments
• Seasoned insight on barefoot running, the pros and cons of stretching, and other hot-button topics
• Nutrition guidance on carbs, proteins, fats, and weight loss
• More than 30 recipes to speed recovery and cement fitness gains
• Beginners’ guidelines every step of the way
• Valuable tips on proper apparel, tracking your progress, and more!

393 B&W photographs

56 reviews for Build Your Running Body (A Total-Body Fitness Plan for All Distance Runners, from Milers to Ultramarathoners—Run Farther, Faster, and Injury-Free)

  1. Russell R. Glerum (verified owner)

    I have bought and read almost every running book written since Jan 2000 (I like to read about different viewpoints and ideas for training) and this book has become my new favorite. I am training for a marathon in Oct 2014 and I plan on following the workouts, schedules, recommended diet regimen, and race strategy totally from this book. My goal is to beat my last marathon time of 6 hours 10 minutes.

  2. Joe (verified owner)

    I’m an avid reader of Pete Magill’s “Running Times” articles so when I found out that he was writing an entire book I couldn’t wait to get my hands on it! As a newer runner (2 years) who just recently took up the sport, I am looking for all the information I can get and who better to get this from then somebody like Pete Magill. His accomplishments and reputation speak for themselves. This book has it all with everything from the mental side of running to the workouts and training philosophies and finally diet and nutrition. I’ve read a ton of running books from some of the best in the business and Pete has indeed captured it all here and then some!

  3. Lisa Marshall (verified owner)

    Good information but a bit technical.

  4. Mary Ann Engel (verified owner)

    Great book! Breaks it all down for you easy to follow training plans something for everyone.

  5. MR CHRISTOPHER MARK BARNES (verified owner)

    very good and informative

  6. sunfirepromise (verified owner)

    This is not the book if you just want to pick up a list and pictures of strength exercises that are tried and tested. This book is for knowledge and, probably, “a best value” for obtaining long-term running stamina; This book is both background information you should and want to know and the exercise/pictures, too. This book is excellent for putting your running plan and accumulated knowledge from everywhere into perspective. It’s inspirational and pow wow all in one source.

  7. Dennis Mitton<span class="a-icon a-profile-verified-badge"><span class="a-profile-verified-text"></span></span> (verified owner)

    I run for enjoyment and fitness and occasionally run 5ks to measure improvement and keep up my interest. I have not read a better book for my level of running than Building Your Running Body. I know there are better books for specific kinds of training or racing but for a beginning to intermediate runner this is the best. You will need to advance pretty far in the sport to run out of useful information here.

    The topics run the gamut from shoes and clothing through specialized training plans. Included are lots of well lit and clear photos showing forms for stretches and lifts (I hate books with photos that look like they were shot in the kitchen after dark). There is a surprising amount of detail intermixed with the stuff you expect to read. All of these kinds of books give nutrition advice but I’ve never once read about ATP and mitochondria in one. Several chapters use a checklist style presentation making highlights easy to grasp.

    For my money it’s the best if the bunch.

    Four stars.

  8. Thereza W. (verified owner)

    One of the better books I have read on running. There is a lot of physiological details about muscle fibres, VO2 max, etc., that are explained very thoroughly but in a manner that is easily understood and generally followed up with related training methods. It actually clearified some of these issues for me. It is not just another generic book on running with filler pages of training plans, although you will find a few of these. It is a good book for any level of runner, especially the intermediate to advanced. Particularly a good book for age groupers wanting to get better.

  9. Rebecca (verified owner)

    This is a terrific guide and chock full of interesting and valuable knowledge about running – from your running hormones to your running brain, and more. I’m an active and fairly fit 61 year old woman. To me, skiing (downhill & Nordic), cycling, kayaking, and now, running, in the rural area where I live (too far from a gym) are the best ways for me to maintain and build healthy bone density. The chapter on connective tissue (bones, etc) addresses knee injuries & osteoarthritis in detail (had to share that section with my husband who thought I was going to ruin my knees). None of those disgusting drugs that a Dr recently recommended I take!

    This book covers so much beyond just running to maintain one’s fitness. I appreciate the 12 week guide for beginner runners. I’m into week 5, and it’s perfect! I broke a leg 3 yrs ago (not bone density-related) and the leg-strengthening exercise routines are easy to follow; some are the same as what I did in PT.

    The numerous photos for every aspect of exercising and running are so helpful! The text is easy reading and broken up well with interesting tables and sidebars. The “Further Reading” section has articles and websites listed by chapter. The “Injury Prevention” table with its detailed information is an excellent reference.

    I found the advice about nutrition helpful, along with recipes with explanations as to their relationship to running. I’m going to concoct the Fresh Ginger Ale tomorrow.

    I’m running a 10K in August, with my daughter who is a marathon runner – motivated by her and my progress with this text!

  10. Jeff Mather (verified owner)

    An excellent book packed with useful information. The only thing that holds it back from 5 stars is the part on training schedules, which did not seem quite as helpful to me. I was surprised to find some nice recipe ideas in here. I’m now a regular groater!

  11. Nyoman Stikirana Yuana (verified owner)

    Really good book for enjoy running more and avoid injury…

  12. Myers C. Raymer (verified owner)

    When I was a kid I ran all the time… no marathons but just lots of running… then came work, family, lots of commitments and running got put on the back burner. I tried four or five times to start again but always seemed to get hurt or disappointed or SOMETHING ! lol. Now at 60, my son in law gave me this book and…wow. I now see why I kept getting hurt and simply followed some directions. So much great information that I never knew. Running has taken a new and prominent place in this ol’ dudes life again!! Pete Magill hit this one out of the ballpark!! Think I’ll drag some shoes on an go now!!!
    Myers Raymer

  13. DocSportello (verified owner)

    Great for beginning runners! I’ve learned so much about different types of workouts and what pace is appropriate for each. Also has some good recipes and tons of instruction about training the whole body. Really excellent resource that I will be learning from for a long time.

  14. Jessica (verified owner)

    I am a distance runner, on my long days I normally run around 6 miles. I am currently training for a half marathon so I wanted to get a book that would somewhat help me get into racing shape and I have to say I am impressed with this book. If you are new to running or even if your like me and have been running for years this is a book worth looking at. I am very pleased!

  15. Katherine Suski (verified owner)

    Good book with a variety of information.

  16. Jennifer A. Hotchkiss (verified owner)

    Informative and helpful book.

  17. Apostolos Koritas (verified owner)

    very good

  18. Jude A. Costello (verified owner)

    This was a present for my oldest grandson, who is a cross-country runner. He really seemed to enjoy the book.

  19. Benjamin C See (verified owner)

    Good up to date info

  20. Just a reader (verified owner)

    Great content. Avoids the trap of following one particular fad. Provides advice in many areas (motivation, nutrition, workout plans, how to prevent injuries). It keeps a good balance between technical/scientific background (so you can make your own judgements) and practical tips, easy to incorporate in your routine.

    It would be perfect if they had videos for the workouts. Workout descriptions are very clear though, and provide variations for different levels (basic, intermediate, advanced).

    I am a beginner runner (running 10K races since 2014), and this book has definitely help me to improve my body and to deal with some minor injuries and pain (symptoms of plantar fascitis) that could have become a more serious problem. Now I enjoy running even more!

  21. Jim and Laura (verified owner)

    This book gives a set schedule for those who need it, and also includes a lot of health information. I recommend for any level.

  22. DMWFred (verified owner)

    This is a comprehensive book that a lot of work went into. It is long on specifics and programs and reasonable about scientific information. It would be hard to fault it as a basic running book for most runners. Personally a lot of the info was basic but that is not a bad thing especially for someone who is ramping up their running again. There are a few things I don’t like but are consistent with the “only mainstream stuff” tone of the book. I did not like the labeling of POSE as a fad. It has been around for 30+years far longer than the other fad-Tabata intervals. The attack on pose was based on running efficiency which was based on shortening of stride length and increase in foot turnover. Without ergometer measurements you can’t make that generalization as efficiency is an energy management issue. POSE has lowered all of my times racing and training with a lower perceived effort and fewer calories on the garmin. I also did not like the “skip the supplements completely and just eat healthy” routine. This is party line these days but omega 3’s are very beneficial without the toxicity of fish. The anti-oxidants as pro oxidant comments are also cherry picked. There is little data to suggest that one can actually over dose on anti-oxidants in vivo and the whole study of this material is extremely difficult and often poorly done because the active intermediates are very short lived. So the authors picked a “risk free” tact and stuck with it. Finally the recommendations about fat consumption are poorly researched. Here’s a tip guys: a high fat diet is not 30 % fat. That is almost always still carb dominant. high fat diets start around 55% and are definitively associated with delayed cross over into non aerobic territory-something very good for an endurance runner! I still gave the book a good ranking because I appreciate the attempt to put something together that is comprehensive, readable and prescriptive. The book succeeds there very well and most runners don’t care whether pose works and will never try high fat diets anyway. Most will take some sort of supplementation however and since this book takes an authoritative tact and shapes people’s opinions I take umbrage with some of what it says. For most it would be a great book and maybe the only one needed.

  23. Richard W. Rouse (verified owner)

    I am primarily a cyclist. Returning to running after years away, this book is fundamental to success. It covers in detail what to do, when to do it, and why you should do it. It gives insight on rest, recovery, nutrition and strategies. I want to say that it is the next best thing to having a personal coach but the truth is I have learned more and understand more about becoming a better runner now, in my mid forties than I ever learned from my track coach in high school. Using this book as a guide for training, weight loss and race strategies I have lost more weight than I thought I would be capable of and have improved more than I thought I would. The best part is that I am still losing weight and improving. This year I have taken 10 minutes off my half-marathon time and my average pace has improved from 12 minutes per mile to 9 minutes per mile. My weight loss and running improvements have led to significant improvements in cycling. I attribute a large portion of my success to the insight in this book. I recommend it for any endurance athlete, especially for runners, regardless of distance, or level. I now use this book to coach my teenage son who is a sprinter on his school’s track team.

  24. G (verified owner)

    As a runner, one that has to know everything about anything he is doing, this book was very helpful to my hubby. He had actually already read it, (I should have known) when I bought this for him for Christmas. But instead of wanting to send the book back and get one he hadn’t read, (is there one?) he had felt like this was such a great book, he wanted to keep it. YES! I did good (happy dance). Or is he just trying to make me feel better? Nope, he said he really likes the book that much. Good job, Mr. Author!

  25. Jen (verified owner)

    I am very excited about this book. I like the pictures and the layout. I would say that it seems unnecessarily wordy in some areas, but easy to scim through. Good reference book.

  26. Doug Ball (verified owner)

    I love the science in this book. Why the exercises work makes sense. It is making me a better runner and I feel better!

  27. Lee K (verified owner)

    As a fitness professional & athlete myself, I can advocate this book for both the beginner runner & experienced seasoned competitors. The information contained within is very palatable for all levels. Pete Magill is an excellent example of a coach who can both “do” and “teach” which is rare – as it’s usually one or the other. I emailed with him a few years ago saying his random blogs helped me drop almost a minute off of my 5k times and he had the courtesy to take time and write me back a detailed email with more tips and advice. This book is a must have for all current runners or people thinking about getting off of the couch.

  28. Ken (verified owner)

    I would be consider myself to be an active runner (30+ hours a week, and a few marathons a year). I really got a ton of great information from this book and I’m now starting to train differently as a result. This book will take you from the often comical running jargon through fine tuning your training to the distances you are hoping to make improvements on. Lots of great HIT suggestions, as well as diet and plyometric suggestions.

  29. ty (verified owner)

    This book was a game changer for me. I went from bumbling around the outdoors and dealing with abysmal paces and chronic shin splints to running my first marathon within three months. I highly recommend. In fact this book helped inspire the article Run for Better Code […], which explains how running can make you a better software developer. If you run, you want this book.

  30. bruggles (verified owner)

    Very good book. Pete is very reputable in the running world, and this book is comprehensive without being too long. As a competitive age-group runner and coach, I have read quite a few running books, but if I had to read just one running book, this would be at or near the top of my list.

  31. Richard Weinberg (verified owner)

    A little too much of a “women’s magazine” tone for my taste; too buzzy and nonlinear. But plenty of useful information.

  32. DieChemie (verified owner)

    As I near my 30th birthday (yikes) I’ve been trying to get in better shape. This book has been very helpful for taking my running to the next level. Prior to reading it I typically ran at a fairly fast pace with low mileage and suffered tons of injuries from overuse. The book is very helpful in guiding you to running at the appropriate pace and distances. It will teach you how to avoid injury, get stronger, and faster. Its a very comprehensive book and has lots of information about strength training, improving nervous system, food, strengthening connective tissue, etc. etc. I really like all the exercises for injury prevention! Tons of information. If there is a critique, I think it is that the running plans are often a bit overly complex. If you are a new runner or not terribly serious you will have to modify the run plans to fit your needs. However, the information is all there to make those decisions. The book reads very easy and I enjoyed reading all the chapters that fit my goals. In the last 4 months I’ve gone from running ~ 3-4 miles a week to running >12 miles a week. I’ve avoided major injuries and the legs feel pretty good.

  33. Some Dude (verified owner)

    If you are a runner and are serious about being a runner, get this book. While some of it does get a little technical you will find yourself going to the book often. The information in the book has proven informative even for a seasoned running veteran like myself.

  34. Ian (verified owner)

    Good book for all levels. The exercise routines are well thought out.

  35. E F. Varisco (verified owner)

    This is the *one* book to get if you are going to get any book on running. It’s comprehensive, well-written and has many practical examples and advice. It validates many of the things I do now to keep this running body on the road.

  36. John Szakmeister (verified owner)

    This has to be the most complete book about running I’ve ever read. I love the science, physiology, and methodology Pete and friends set forth. Due to all the science, it can be a pretty technical book at times but I think the authors do a good job of bringing it back to what needs to be done.

  37. Zman (verified owner)

    As an intermediate runner, this book is great. It really does a great job of telling how the human body adapts to training and what exercises help with certain elements of those adaptations. Also has a great table of injuries and preventative measures.

  38. Todd Matt (verified owner)

    A very complete guide to running and building a total running body to prevent injury. It was a little overwhelming at first. It is best if you read the whole book but realize it is not a novel. Think of it more as a handbook or owners manual for running.

  39. Heather Mcdonald (verified owner)

    Wow, this book is like a reference manual for runners! Information geared towards whatever level you’re at. Very detailed and lots of pictures to help demonstrate exercises, etc. Routines are included such as strengthening muscles using weights, stretching and routines for running schedules.

  40. Lex (verified owner)

    I have read many books on running so I have a decent baseline. This book surprised me in that is approached some subjects I had already about in a new way. I totally like the authors tone and attitude in the book.

  41. Claire (verified owner)

    Covers how your body adapts while running, diet and training suggestions, and race strategies, and keeps the practical advice grounded in approachable theory 👍

  42. Mel S (verified owner)

    I’ve been running regularly 3-4 times a week and racing 5-8 half marathons a year for 5 years, and I wish I had found this book five years ago. So many light bulbs when off for me! Now I’m energized and motivated to write a proper training plan—and I have no doubt in my mind that my performance will improve greatly. I recommended this book to all of my running friends.

  43. Jennifer (verified owner)

    I bought the ebook, nothing wrong with it. Just wish I bought the actual book. So much good info I would want to flip to and organize into a workout.

  44. Heather Starchuk (verified owner)

    This book has everything you need to help you achieve your running goals! At the age of 61, after 45 years from the time I last ran, I decided that I wanted to run a half marathon. This book not only helped me realize that goal within 4 months of starting, but put me in the absolute middle of the pack of all age groups and 6th place in my age group! Training starts gently and increases as you improve. With the right motivation and this book, you can do it! I wasn’t trying to win the race, but to just get through it. I’m now training with an even better time in mind!

  45. Pswift (verified owner)

    I don’t know if there’s much more you need to know about conditioning, nutrition, training, injury prevention, and all of the other facets of running than could possibly be in this book. From start to finish, if you are serious about getting stronger, healthier, and faster, this is for you.

  46. paul (verified owner)

    Ideal for the beginning runner but a nice refresher for the rest of us. Cuts through a lot of the misinformation for the non elite runner.

  47. Max (verified owner)

    Tons of information about running and even nutrition too didn’t expect that so a fun addition. Highly recommend this book for someone just getting into running to help make sure you’re all set for many fun runs ahead of you : )

  48. Vada (verified owner)

    This book is the only book you will ever need about running. It includes sample training plans, tips for beginners, and multiple different aspects to improve your running. Not to mention, everything is based off of pure scientific facts. I am beyond happy that I chose this book over the other options.

  49. Leo (verified owner)

    Very informative but outdated statics.

  50. Valeriu (verified owner)

    the information is useful and well structured in chapters. clear and credible documentation and data, useful for both amateurs and professionals. explicit pictures.

  51. Katie (verified owner)

    This book may be older, but it is the best running book I’ve ever gotten. It has stretches, workouts, and lots of great information for any and every runner, competitive or recreational.
    Most of the workouts you can do with no equipment but some use resistance bands, which you can easily work around if you know how.
    Great book and a fantastic buy. So happy!

  52. Nathan Coerper (verified owner)

    The information in the chapters are very helpful, and it book is quite complete.

  53. MarcusB (verified owner)

    There’s only so many running books out there. Running is a popular sport but very simple. I’ve read Lore of Running about 15-20 years ago. If you read this you get some of the same information in every running book which is basically exercise science, physiology and other closely related sciences to exercise and diet. So if you never bought a running book this is a great first book. Its a good second book because is more updated and has actually 5k 10k and whatever workout guides that make you think to plan better. I think its better than using an app or watch to train yourself because you can do both and the watch app or online advice will always give you misleading advice. That’s why reading a book about running is better I believe

    More specifically about this book:

    Pros: Fun to read, good info, good exercises, teaches stuff you need to know (but not everything) about running to get your knowledge level to where it needs to be. Tells you common injuries, the nutrition etc, and stuff you kinda have to know about. It has more info than other books about running heat and stuff that other books focus less on.

    Cons: It will almost get silly where it will tell you about certain automatic mechanisms your body does without you thinking or knowing about it. For example it will say you have some chemical in your body therefore doing more cardio or certain exercises increases or benefits some chemical or natural body process. It just gets silly. Like V02 max is in every book but this one will tell you to focus on metrics like this rather than training and getting better. It also will say stuff about your acidity in your body, which is very good knowledge then goes off on a tangent and says exercises or some weird way to adjust your lactic acid,mitochondria, ATP general acidity PH with exercises to better these, which is bizarre. It is bizarre because you already should be doing exercises but it focuses on doing something not automatic to make something automatic happen.

    Additional: Some of the stuff about carbs is the same ole same ole in every book even weight lifting books but its a little different in running books because the focus is on carbs more then protein. But I think it doesn’t tell you to cut back on fat as much as it should it just says eat carbs and they turn to fat eventually but there should be a focus point there a little better because some runners have a gut and they should be all over this. But just focus on carbs the most. You need protein I seen lily partridge eat plant based protein on the track but i use whey isolate

    Overall a good book I think

  54. Ross (verified owner)

    This book is amazing. It covers so many important running topics including the science behind it all. I loved the injury prevention exercises. I highly recommend this book!

  55. Shirley Ritter (verified owner)

    I have been running for years and a slogger. Slow jogger. I was mystified by so much information. This book is concise and well written.

  56. ChrisB (verified owner)

    This book is very comprehensive and tells you why you do certain types of workouts. I used the marathon plan and the associated pacing charts to to prepare for a marathon. I went from declining VO2 max to huge leaps in fitness over a relatively short period leaving me confident in taking on the big run.

    This book was a game changer for me.

    The exercises also aligned well with the kinds of things PT was having me do earlier in the year.

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