Before you read on
Running Made Clear is general information about running for healthy adults. It's not medical advice, and it doesn't replace a doctor, a physiotherapist or anyone else who can examine you. Nothing in it is a diagnosis or a treatment plan, and reading it doesn't make the author your coach or your clinician.
Check first. If anything on the health check in section 1.4 applies to you, talk to a doctor before you start running or make your running harder. That includes heart, lung, kidney or metabolic conditions such as diabetes, symptoms like chest pain, fainting or unusual breathlessness, pregnancy or a recent birth, a recent injury or operation, and regular medicine.
Stop signs beat plans. Every plan, chart and rule of thumb in this book gives way to how your body responds. If something hurts or feels wrong, stop and use the warning signs in section 7.1. In an emergency, call 112 (EU and UK), 999 (UK) or 911 (US).
Rules of thumb are marked. Wherever you see RULE OF THUMB, it's a practical starting point, not a scientific finding. People respond differently to training, and no one can promise you any particular result, distance, time, weight change or health outcome.
Evidence has a date. The research behind this book was checked up to [month year]. Science moves on, so if a professional who knows you tells you something different, follow them.
You run in the real world. Weather, traffic, surfaces, darkness and your own health on the day are your call. Use your judgement and local safety advice.
Names and links. Organisations, researchers and tools are named in the book only to cite them as sources. Naming them doesn't mean they endorse the book or that the author is connected to them, and none of them has reviewed or endorsed it.
First aid. The emergency steps in the book follow the European Resuscitation Council guidelines of 2025, sports medicine consensus statements and national health service advice as checked in [month year]. They don't replace a first aid course, and if an emergency call handler tells you something different, follow the call handler.
Liability. To the extent the law allows, the author is not responsible for loss or injury that comes from using the information in this book. Nothing here limits any liability that cannot legally be limited, including for death or personal injury caused by negligence, or your statutory rights as a consumer.
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