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• Dean Karnazes: Confessions of an all-night runner
  Well, this guy got it all figured out in one night of existential crisis. A super human tale of a man next door. His passion, commitment and dedication is unparalleled. He talks about mammoth runs as if they are morning walks. An insight into what it is like going beyond the mental and physical barriers
• Lance Armstrong: Every second counts & It’s not about the bike
  Strictly speaking the author and his passion is not about running but about cycling. But hey, we runners have won him over to running after his retirement from cycling! He is an inspirational story not withstanding controversies surrounding his 7 time “Tour de France” victories– He is a cancer survivor, now a marathoner and triathlete too!
• Amit Sheth: Dare to run
  Once a couch potato- now a celebrated “Indian” runner! Brand ambassador for “Comrades Marathon” – countless marathon and ultra-marathon finisher. A published author, an adoring husband and loving father, a fine story teller and inspiration for many a runners.
• Chris Mcdougall: Born to run
  Born to Run" is one man´s quest for the truth in long-distance running. When Chris McDougall comes across rumors of a secret band of marathon runners that rule the hills of the Sierra Madre in Northern Mexico, he goes a lot farther for this story than he ever expected possible. They are the Tarahumara Indians. For hundreds of years, they have developed a spirit, culture and way of life in running the trails of their isolated Copper Canyon. In this book, McDougal goes deep. He not only learns of what makes the Tarahumara go so fast and so far, he explores why we - with all our modern science and technology - lag so far behind. Also it is a marvelous adventure book involving extreme running.
• Jeffrey Archer: Paths of Glory
  The book is not about running but about relentlessly pursuing the paths of your heart! This fictional account is based on the biopic adventure of one mountaineer who perished in his pursuit of becoming first man on the top of Mt Everest!
• Haruki Murakami: What I Talk About When I Talk About Running
  Memoirs of one of the great writers, who started running at the age 36. Got really good at it. Shares his insights, daily routines and passion for running. Super easy, yet appealing, read)
• John L Parker Jr.: Once a Runner
  A highly recommended book. It's a novel about a teenage runner who goes on to achieve greater glories amid cloud of uncertainty and self-doubt. Has a peek into a serious athlete who dedicated his life to singular purpose. Ideal reading for young and aspiring athletes.
• Dr. Tim Noakes: The Lore of Running (The Runner's Bible)
• Danny Dreyer: Chi Running
  For how to improve the running form and posture
• There is tons of other stuff to read: http://completerunning.com/archives/2009/06/15/best-collection-running-books/
• www.runnersworld.com is a good place to get more information about long distance running.

Music is a matter of personal choice. What works for one may not work for other! However, songs with fast beat rate (160-170 beats per minute) are considered a good diversion for the mind which will aid a runner to get over boredom and mental fatigue.

• English

  • "Beat it" - Michael Jackson
  • "Hips don’t lie" - Shakira
  • " Let’s get load" - Jennifer Lopez
  • "Stronger" - Britney Spears
  • "Rock around the clock" - Bill Haley
  • "Shake your Bon Bon" - Ricky Martin
  • "Un Dos Tres" - Ricky Martin
  • "Don’t worry Be happy" - Bobby Mcferrin

• Hindi

  • "Chale chalo" - from movie Lagaan
  • "Rang de Basanti" - movie song
  • "Jai ho" - Slumdog Millionaire
  • "Jame raho" - from movie Tare zameen par

This is a very broad topic. The pdf is a good and serious start: http://www.iaaf.org/mm/document/imported/42817.pdf

A relevant extract is reproduced below;

Training issues for distance events

A demanding endurance training programme usually involves daily or twice daily workouts. Inadequate refuelling leads to fatigue and ineffective training. Low body fat levels may benefit performance, and are pursued obsessively by some distance runners and walkers. Severe restriction of energy intake and dietary variety can lead to fatigue, nutritional deficiencies, hormonal imbalances and disordered eating. Lengthy, high intensity workouts lead to high sweat losses, particularly in hot weather. Requirements for protein, vitamins and minerals may also be increased by a heavy training load.

Competition issues for distance events

The main factors causing fatigue during competition are fuel (carbohydrate) depletion and dehydration. Strategies for eating before, during and after the event are important to reduce these effects. Competition is often undertaken in multiple stages, or as a series of heats and finals. Recovery between sessions can be important in determining the final winner.Eating strategies for the distance runner or walker When carbohydrate intake targets are high, meals and snacks should be based around nutritious carbohydrate-rich foods such as breads, rice, pasta, noodles and other grain foods, fruits and starchy vegetables, legumes, and flavoured dairy foods. The addition of protein-rich foods and vegetables to meals will help to balance fuel needs and other nutrition goals. Sugary foods and drinks provide a compact form of carbohydrate, which is particularly useful when energy needs are high or in situations when it is impractical to eat bulky foods. Drinks providing carbohydrate (sports drinks, soft drinks, juices, fruit smoothies, and milkshakes) also provide a compact way to refuel.Key strategies to achieve lighter and leaner physiques include low-fat eating, and attention to portion sizes.Endurance athletes with very high energy needs may find it valuable to spread their daily food intake over a series of meals and snacks. Even when energy intakes are modest, well-placed snacks may help prevent hunger and energy drain over the day, ensure adequate fuel for workouts, and prevent overeating at the next meal. Fluid and fuel replacement are key issues during most competitive events, and the athlete should prepare for competition by fuelling up in the day(s)leading up to the event and ensuring that they are well-hydrated. For marathons many athletes carbohydrate load, by tapering their training and increasing carbohydrate intake for 2-3 days prior to the race.

The pre-race meal

Offers a final way to top-up fuel and fluid levels, and menu choices should be based around carbohydrate-rich eating. The ideal amount and type of foods and drinks, and the timing of this meal, will vary between athletes and should be fine-tuned with experience to avoid gastrointestinal disturbances during the race. In running events of half-marathon and over, or in walking events of 10 km or more, there is an opportunity to refuel and rehydrate “on the run”. Each athlete should develop a fluid intake plan based on knowledge of expected sweat losses and how much of this loss is practicable to replace. Fluid intake should not exceed sweat losses. In events of approximately ~ 60 min or more, it is likely that carbohydrate intake will provide fuel for the muscle or brain and improve performance. New information has provided different recommendations according to the length of the event. Sports drinks, gels, confectionary and other everyday foods/drinks may be used in a fuelling plan. Race day strategies should be tried in training, both to enhance the session and to fine-tune the competition plan.

After a race or workout

The athlete should eat and drink to promote quick recovery. Light and portable recovery snacks are a useful choice until the normal meal pattern is resumed.

Carbohydrate choices for race fuel

30 g carbohydrate is provided by:
400-500 ml of a sports drink
250 ml of a defizzed soft drink
~1 packet sports gel
~ sports bar
1 large or 2 small bananas
1 thick slice of bread and jam/honey
35-40 g candy/confectionery

A sample of a carbohydrate loading menu for 1 day for a 65 kg male runner*
(650 g carbohydrate or 10 g/kg):
Breakfast: 2 cups of flake cereal + cup milk + banana, 250 ml of sweetened fruit juice
Snack: 500 ml bottle soft drink, 2 slices of thick toast + jam
Lunch: 2 large bread rolls with fillings, 200 g of flavoured yogurt
Snack: Coffee scroll or muffin, 250 ml of sweetened fruit juice
Dinner: 3 cups of cooked pasta + 3/4 cup sauce, 2 cups of Jelly/Jello
Snack: 2 crumpets and honey, 250 ml of sweetened fruit juice

* The menu focuses on the carbohydrate-rich foods; other foods can be added to balance the meal. An exercise taper should accompany this menu to optimize muscle glycogen storage. Distance runners or walkers of different sizes should scale the carbohydrate up or down according to their body weight.

• PVR cinema - Thaltej - run along the SG highway – run towards Sarkhej side up to Prahladnagar corner (Honest restaurant) and back – this is a 10km route with one long flyover which runner will cross twice- going and coming back. Adequate public toilets on the route.
• Keshavbaug to RTO - on 132 ft ring road- start near Shivranjani cross road run along 132 ft ring road up to RTO and turn back – 16km – This is a popular route and known as “flyover route” – 2 flyovers + 1underpass which runner crosses twice – out and back.
• S G Highway to Shilaj village and back – Most scenic and quiet route - 10km – Start at Pakwan restaurant (judges bunglow road intersection with SG highway) towards outer ring road on Sindhu bhuvan road (SP ring road) - run on SP ring road (“Traffic Caution” at the intersection) and cross a flyover and take left turn towards Shilaj village.