Whether you seek the challenge of a half-marathon, marathon, or ultramarathon, or just to shave a few seconds off your 5k time, your goal should be safe and effective training. The Lazy Man's Guide to [ultra]Marathon Running: a Mad Mathematician's Research-based "Easy Does It" Method for Optimal Training Efficiency is an all-in-one guide for smart training. This book covers the physical, mental, and spiritual aspects of efficient training, with humor and humility, as well as first-hand stories of the author experimenting with these methods in his own runs and races. The book includes a foreword by the great Tom Osler (former AAU 25k, 30k, and 50 mile national champion, winner of the 1965 Philadelphia Marathon), and the appendix contains a complete copy of Osler's seminal work, the conditioning of distance runners.

Plus, there's an entire chapter about the value of eating chocolate!

This book is suitable for runners of all abilities, including those new to the sport. However, even experienced runners will find surprising, scientifically-based methods to boost their endurance. Although aimed at runners, this book is a great addition to the shelf of any athlete who wants to optimize their training.

What if I’m not a runner?

Completing a marathon (26.2 miles), a half marathon (13.1 miles), or an ultramarathon (distance greater than 26.2 miles, often 50 miles or longer) is an amazing feat, and it is an amazing feat that can be accomplished by all. If you ever thought about running but thought that it was "too hard" or that you weren't "tough enough", this book is for you!

What if I’m already a good runner?

If you are a serious runner who is looking for that competitive edge, this book is for you as well! Professor Waterpeace shares a number of research-based efficient training methods and tweaks which will optimize the performance of even already experienced runners.

Tell me again about the chocolate...

Yes, there's an entire chapter about the value of eating (dark) chocolate as part of any effective training plan! Dark chocolate acts in a number of ways to boost endurance efficiency, both acutely, and chronically. That means that if you eat a single dose of dark chocolate an hour before an event, it will increase your endurance during that event. If you eat dark chocolate daily for several weeks leading up to your event, it will increase your endurance through a different biochemical method. Want more details? They’re in the book!

Both sides of the coin.

This book is an excellent resource for anyone who runs, whether they are new to the sport, or have been running for many years, including competitive athletes. Those who are interested in running but haven’t yet begun will learn with maximally efficient, safe methods. Athletes of other sports can easily use the techniques outlined in The Lazy Man's Guide to [ultra]Marathon Running to improve their performance and recovery in their chosen sport.

the conditioning of distance runners

The foreword is written by the great Tom Osler, and this edition includes a complete reprint of Osler's seminal 1967 running book, the conditioning of distance runners. Osler’s book was the first to take a scientific approach to training for runners. He explores the differences between what he calls “Base training” and “sharpening”, including suggested training plans. the conditioning of distance runners is reprinted so that a new generation of runners may explore its benefits. The “Easy Does It” method may be considered the most advanced and efficient form of “Base training” possible, and the sections on “sharpening” may be particularly valuable for runners looking to optimize their race-readiness.

A note about the title

Relax! The book is about efficiency, not laziness.

Cover illustration by Stacy A. Love