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The Happy Runner


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Table of Contents

Part I. The Happy Runner Rules Chapter 1. Embrace the Process Chapter 2. Know Your Why Chapter 3. Power Yourself With Kindness Chapter 4. It's Not All Puppies and Unicorns Part II. The Happy Runner Training PrinciplesChapter 5. Principle 1: Easy Means Easy, Not the Absence of Pain Chapter 6. Principle 2: Learn How to Run Fast Before You Practice Running Hard Chapter 7. Principle 3: Build Strength From Speed Chapter 8. Principle 4: Specificity Matters, but Less Than You May Think Chapter 9. Principle 5: Healthy Running Is Active and Earned

About the Author

David Roche started the Some Work, All Play (SWAP) team in 2013 and is a coach to some of the top trail runners in the world. He has been called one of the best ultramarathon coaches by several running media outlets. His athletes have won some of the biggest trail races, including the Western States 100-Mile Endurance Run and the Hardrock 100. He is a two-time national champion, a three-time member of Team USA, and the 2014 USATF Men's Sub-Ultra Trail Runner of the Year. He is also a contributing editor for Trail Runner Magazine. David graduated from Columbia University with a degree in environmental science and received a master's degree and law degree from Duke University. Megan Roche joined the SWAP coaching team in 2016. She is the 2016 USATF Women's Ultra Trail Runner of the Year and Sub-Ultra Trail Runner of the Year, a four-time national champion, the North American Mountain Running Champion, and a six-time member of Team USA. She attended Duke University, where she played on the field hockey team and raced on the cross country and track teams before graduating with a degree in neuroscience. Megan received her medical degree from Stanford University in 2018.


"I've spent years in a tumultuous relationship with racing and running. In The Happy Runner Megan and David Roche share the secrets to reformulating your relationship not just with running, but with life."
-Amelia Boone, Spartan Racing World Champion

"In all my years as a professional triathlete I never had a coach who put my happiness first. I will be forever grateful that I found David and Megan. Find your happiness in The Happy Runner!"
-Charlotte Paul, Professional Triathlete, 2-time Ironman Champion

"The Happy Runner mind-set has really helped me to stop fixating on what I want to become and instead appreciate what I have. If we don't enjoy the process, strive in the difficulties, and embrace the mundane, we will be chasing a never-ending finish line, which can only end in defeat. Regardless of your profession or athleticism, this book will remind you that we are enough; we are awesome; and anything that we do on top of that is just extra icing on top of an already delicious cake."
-Keely Henninger, 2018 Winner of the Lake Sonoma 50 Miler and Chuckanut 50K

"Megan and David capture the essence of good coaching in The Happy Runner by challenging runners to zoom out and take the long view of their running. From this vantage point, motivation, goals and process all fall into place. By coupling these foundational elements firmly to compassionate self-acceptance, they empower runners to run more joyfully and more successfully. Their enthusiasm for sharing this proven route to more satisfying running is evident on every page, and their expertise shines through their athletes' success stories."
-Liza Howard, Four-Time Winner of USATF National Championships

"The Happy Runner is the best running book you'll ever read because it's about so much more than just running: love, death, and above all, happiness."
-Clare Gallagher, Winner of the 2016 Leadville 100 Miler

"This book has kept me in the most contented, thoughtful, and kind company through endless hours and situations. It constantly helps me to 'zoom out,' giggle, smile, and run with total freedom in my heart."
-Meg Mackensie, Professional Trail Runner

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