Includes index

Introduction: the runner's diet -- Why recreational runners need a plan to marry their exercise and their eating--and how they can turn that plan into a successful program -- On your mark, get set: assessing your eating habits and activity patterns will help get you out of the starting blocks -- Mental motivation: you can make your success a reality by making your goals realistic -- The race to lose: the biological basis of weight loss-and why traditional nutritional principles don't always work for runners -- The 50-25-25 plan for weight loss: why this 6-step plan works for runners (and walkers) -- Let's get physical: identify the problem in your running/walking program--and figure out how to fix it -- Your drink tank: analyzing a runner's fluid intake--and how to determine the balance between salt, water, and other ingredients -- Dietary supplements: when it comes to nutritional supplements, less is always more -- Putting it all together: the final push you need to follow the runner's diet for life -- Appendix -- Index