Women's Complete Guide to Running

by Jeff Galloway

Overview

This is the book that will take any woman, at any level of fitness, into the running lifestyle. Jeff Galloway, a US Olympian in 1972, has helped over 150,000 people make this journey while reducing or eliminating aches, pains, and injuries suffered during most training programs. Jeff developed the Run-Walk-Run method of training, and together with his wife Barbara he offers a step by step program specifically designed for the needs and concerns of women. Included are lots of tips on staying motivated, building endurance, shoes, stretching and strengthening, as well as smart nutrition choices, and much more. All of the described programs and exercises can be incorporated into the busiest lifestyle - to improve attitude, relieve stress, and enjoy a greater sense of vitality. The result is a better attitude for enjoying friends, family and the activities that are special to each woman.

Product Details

ISBN-13:	9781841267302
Publisher:	Meyer Meyer Sports
Publication date:	04/15/2011
Sold by:	Barnes & Noble
Format:	eBook
File size:	3 MB

About the Author

Barbara Galloway has been a serious runner for years and was on the Florida State women's track team. Barbara runs practically every day and has competed in over 30 marathons. Her best 10K time is 41:50, and marathon time 3:18. She has a master's degree in physical education and conducts running clinics during running vacation retreats at Lake Tahoe and Athens, Greece.

Table of Contents

1 "I Could Never See Myself Sweating" 8

2 Woman-Specific Exercise Issues 11

Movement of internal organs 11

Breast issues 12

Bras 12

Chafing issues 13

Incontinence 14

Loss of menstrual periods: Amenorrhea 14

Amenorrhea by Nancy Clark 15

Amenorrhea and anorexia 15

Running through pregnancy 16

Exercising after pregnancy 17

Choosing a running stroller 18

Post-partum depression 18

PMS and menstrual issues 18

Osteoporosis 19

Menopause and after 21

Women, weight & menopause by Nancy Clark 22

3 Family and Friend Issues 26

4 Getting Kids or Adults into Exercise 28

5 No More Excuses 33

6 Heroes: Former Non-Exercisers Who Inspire Us 38

Running with cancer 39

Exercise renaissance in her 50s 40

Marathon records after 80 41

Running with only one foot 42

Fighting breast cancer while helping others 42

Overcoming an eating disorder 44

Sudden loss of a spouse 45

Sudden loss of a child 46

Marathon training during cancer treatments 46

Cancer comeback: Boston qualifier 47

Running with lupus 48

Jeff's hero-Kitty's story 49

7 What Does the Research Say? 51

8 What Happens to US as we GET "in shape" 56

2 What Do You Need to Get Started? 59

10 A Trip to the Running Store 65

11 Getting Started 70

12 Your First Week-How to Begin and Continue 74

13 Training Programs for Beginning Runners 78

14 The Galloway Run-Walk-Run Method 86

15 Why Does Your Body Want to Hold on to Fat? 89

16 Why Some People Burn a Lot More Fat 96

17 Fat Burning Training for the Rest of Your Life 100

18 The Income Side of the Equation 103

19 Good Blood Sugar = Motivation 110

20 An Exerciser's Diet 113

21 Nutrition Advice from Nancy Clark 118

22 Running Form 124

23 Staying Injury Free 130

24 Your First Race 134

25 Stretching 143

26 Strengthening 146

27 Cross-Training 149

28 Dealing with the Heat 154

29 Problems/Solutions 160

Nauseous at the end of runs 160

Tired during workouts 161

Reasons why you may not be improving 161

Side pain 162

Blisters and black toenails 162

I feel great one day…but not the next 163

Cramps in the muscles 164

Upset stomach or diarrhea 166

Headache 167

30 Injury Troubleshooting (From One Exerciser to Another) 169

The various types of doctors 169

Quick treatment tips 170

Exercising while healing 172

Treatment suggestions-from one exerciser to another 173

31 Mental Toughness 177

32 Clothing Thermometer 182

33 Fabulously Full Figured? 184

34 Major Differences as You Get Older 191

35 Products that Enhance Running 196