Women's complete guide to running

This is the book that will take any woman, at any fitness level, 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(R) 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, selecting shoes, stretching, and strengthening, as well as making smart nutrition choices, and much more. Content: COVER COPYRIGHT CONTENTS 1 "I COULD NEVER SEE MYSELF SWEATING" 2 WOMAN-SPECIFIC EXERCISE ISSUES Movement of internal organs Breast issues Bras Chafing issues Incontinence Loss of menstrual periods: Amenorrhea Amenorrhea by Nancy Clark Amenorrhea and anorexia Running through pregnancy Exercising after pregnancy Choosing a running stroller Post-partum depression PMS and menstrual issues Osteoporosis Menopause and after Women, weight & menopause by Nancy Clark 3 FAMILY AND FRIEND ISSUES 4 GETTING KIDS OR ADULTS INTO EXERCISE 5 NO MORE EXCUSES. 6 HEROES: FORMER NON-EXERCISERS WHO INSPIRE USRunning with cancer Exercise renaissance in her 50s Marathon records after 80 Running with only one foot Fighting breast cancer while helping others Overcoming an eating disorder Sudden loss of a spouse Sudden loss of a child Marathon training during cancer treatments Cancer comeback: Boston qualifier Running with lupus Jeff's hero-Kitty's story 7 WHAT DOES THE RESEARCH SAY? 8 WHAT HAPPENS TO US AS WE GET "IN SHAPE" 9 WHAT DO YOU NEED TO GET STARTED? 10 A TRIP TO THE RUNNING STORE 11 GETTING STARTED. 12 YOUR FIRST WEEK-HOW TO BEGIN AND CONTINUE13 TRAINING PROGRAMS FOR BEGINNING RUNNERS 14 THE GALLOWAY RUN-WALK-RUN METHOD 15 WHY DOES YOUR BODY WANT TO HOLD ON TO FAT? 16 WHY SOME PEOPLE BURN A LOT MORE FAT 17 FAT BURNING TRAINING FOR THE REST OF YOUR LIFE 18 THE INCOME SIDE OF THE EQUATION 19 GOOD BLOOD SUGAR = MOTIVATION 20 AN EXERCISER'S DIET 21 NUTRITION ADVICE FROM NANCY CLARK 22 RUNNING FORM 23 STAYING INJURY FREE 24 YOUR FIRST RACE 25 STRETCHING 26 STRENGTHENING 27 CROSS-TRAINING 28 DEALING WITH THE HEAT 29 PROBLEMS/SOLUTIONS Nauseous at the end of runs. Tired during workoutsReasons why you may not be improving Side pain Blisters and black toenails I feel great one day ... but not the next Cramps in the muscles Upset stomach or diarrhea Headache 30 INJURY TROUBLESHOOTING (FROM ONE EXERCISER TO ANOTHER) The various types of doctors Quick treatment tips Exercising while healing Treatment suggestions-from one exerciser to another 31 MENTAL TOUGHNESS 32 CLOTHING THERMOMETER 33 FABULOUSLY FULL FIGURED? 34 MAJOR DIFFERENCES AS YOU GET OLDER 35 PRODUCTS THAT ENHANCE RUNNING. Offers a step-by-step running program specifically designed for the needs and concerns of women, and includes tips on staying motivated, building endurance, and strengthening muscles