This extract is from The Runner's World Complete Book of Running by RW USA Editor Amby Burfoot. You can now preview it, free, for two weeks without risk or obligation. All running programmes for beginners are the same: they move you from walking

hit the wall and experienced the crushing fatigue and depression of those last few miles. By walking early and often, Jeff has found, most runners survive the final miles in much better shape. They feel better, and they often run faster.You can run

stock-market fall when interest rates rise. And no athlete is immune – not even the most experienced and successful. That’s why reviewing the basics can always give you a boost.Of course, beginners have an even greater need to follow these rules