Women's complete guide to 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. Content: "I could never see myself sweating" -- Woman-specific exercise issues / by Barbara Galloway -- Family and friend issues / by Barbara Galloway -- Getting kids or adults into exercise: proven suggestions, programs, how to be a coach --No more excuses: destroying most of them -- Heroes: former non-exercisers who inspire us -- What does the research say? -- What happens to us as we get "in shape" -- What do you need to get started? -- A trip to the running store -- Getting started -- Your first week: how to begin and continue -- Training programs for beginning runners (including a fat-burning program) -- The Galloway run-walk-run method -- Why does your body want to hold onto fat? -- Why some people burn a lot more fat -- Fat burning training: (for the rest of your life) -- The income side of the equation -- Good blood sugar = motivation -- An exerciser's diet -- Nutrition advice from Nancy Clark -- Running form -- Staying injury free -- Your first race -- Stretching -- Strengthening -- Cross-training -- Dealing with the heat -- Problems/solutions -- Injury troubleshooting (as one exerciser to another) -- Mental toughness -- Clothing thermometer -- Fabulously full figured? -- Major differences as you get older -- Products that enhance running. Abstract: 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 Contents ......Page 6 1. “I Could Never See Myself Sweating”......Page 10 2. Women-specific Exercise Issues......Page 13 Bras......Page 14 Incontinence......Page 16 Loss of menstrual periods: amenorrhea......Page 17 Amenorrhea and anorexia......Page 18 Running through pregnancy......Page 19 Exercising after pregnancy......Page 20 PMS and menstrual issues......Page 22 Osteoporosis......Page 23 Menopause and after.........Page 25 Women, weight & menopause......Page 27 3. Family and Friend Issues......Page 31 4. Getting Kids or Adults into Exercise......Page 33 5. No More Excuses......Page 38 6. Heroes: Former Non-Exercisers Who Inspire Us......Page 43 Running with cancer......Page 45 Exercise renaissance in her 50s......Page 46 Marathon records after 80......Page 47 Running with only one foot......Page 48 Fighting breast cancer while helping others......Page 49 Overcoming an eating disorder......Page 50 Sudden loss of a spouse......Page 52 Sudden loss of a child......Page 53 Marathon training during cancer treatments......Page 54 Cancer comeback: Boston qualifier......Page 55 Running with lupus......Page 56 Jeff’s hero–Kitty’s story......Page 58 7. What Does the Research Say?......Page 60 8. What Happens to Us as We Get “in Shape”......Page 66 9. What Do You Need to Get Started?......Page 70 10. A Trip to the Running Store......Page 76 11. Getting Started......Page 81 12. Your First Week – How to Begin and Continue......Page 85 13. Training Programs for Beginning Runners......Page 90 14. The Galloway Run-Walk-RunTM Method......Page 99 15. Why Does Your Body Want to Hold onto Fat?......Page 103 16. Why Some People Burn a Lot More Fat..........Page 111 17. Fat Burning Training: for the Rest of Your Life......Page 115 18. The Income Side of the Equation......Page 118 19. Good Blood Sugar = Motivation......Page 126 20. An Exerciser’s Diet......Page 130 21. Nutrition Advice from Nancy Clark......Page 136 22. Running Form......Page 143 23. Staying Injury Free......Page 150 24. Your First Race......Page 154 25. Stretching......Page 163 26. Strengthening......Page 166 27. Cross-training: Getting Better as You Rest the Legs......Page 171 28. Dealing with the Heat......Page 177 Nauseous at the end of runs......Page 183 Side pain......Page 184 Blisters & black toenails......Page 185 I feel great one day... and not the next......Page 186 Cramps in the muscles......Page 188 Dealing with cramps......Page 189 Upset stomach or diarrhea......Page 190 Headache......Page 192 The various types of doctors......Page 194 Quick treatment tips......Page 195 Exercising while healing......Page 197 Treatment suggestions—from one exerciser to another......Page 198 31. Mental Toughness......Page 203 32. The Clothing Thermometer......Page 209 33. Fabulously Full Figured?......Page 212 34. Major Differences as You Get Older......Page 220 35. Products that Enhance Running......Page 226 Contents 6 1. “I Could Never See Myself Sweating” 10 2. Women-specific Exercise Issues 13 Movement of internal organs 14 Breast issues 14 Bras 14 Chafing issues 16 Incontinence 16 Loss of menstrual periods: amenorrhea 17 Amenorrhea 18 Amenorrhea and anorexia 18 Running through pregnancy 19 Exercising after pregnancy 20 Post-partum depression 22 PMS and menstrual issues 22 Osteoporosis 23 Menopause and after... 25 Women, weight & menopause 27 3. Family and Friend Issues 31 4. Getting Kids or Adults into Exercise 33 5. No More Excuses 38 6. Heroes: Former Non-Exercisers Who Inspire Us 43 Running with cancer 45 Exercise renaissance in her 50s 46 Marathon records after 80 47 Running with only one foot 48 Fighting breast cancer while helping others 49 Overcoming an eating disorder 50 Sudden loss of a spouse 52 Sudden loss of a child 53 Marathon training during cancer treatments 54 Cancer comeback: Boston qualifier 55 Running with lupus 56 Jeff’s hero–Kitty’s story 58 7. What Does the Research Say? 60 8. What Happens to Us as We Get “in Shape” 66 9. What Do You Need to Get Started? 70 10. A Trip to the Running Store 76 11. Getting Started 81 12. Your First Week – How to Begin and Continue 85 13. Training Programs for Beginning Runners 90 14. The Galloway Run-Walk-RunTM Method 99 15. Why Does Your Body Want to Hold onto Fat? 103 16. Why Some People Burn a Lot More Fat.... 111 17. Fat Burning Training: for the Rest of Your Life 115 18. The Income Side of the Equation 118 19. Good Blood Sugar = Motivation 126 20. An Exerciser’s Diet 130 21. Nutrition Advice from Nancy Clark 136 22. Running Form 143 23. Staying Injury Free 150 24. Your First Race 154 25. Stretching 163 26. Strengthening 166 27. Cross-training: Getting Better as You Rest the Legs 171 28. Dealing with the Heat 177 29. Problems/Solutions 183 Nauseous at the end of runs 183 Tired during workouts 184 Side pain 184 Blisters & black toenails 185 I feel great one day... and not the next 186 Cramps in the muscles 188 Dealing with cramps 189 Upset stomach or diarrhea 190 Headache 192 30. Injury Troubleshooting (as one exerciser to another) 194 The various types of doctors 194 Quick treatment tips 195 Exercising while healing 197 Treatment suggestions—from one exerciser to another 198 31. Mental Toughness 203 32. The Clothing Thermometer 209 33. Fabulously Full Figured? 212 34. Major Differences as You Get Older 220 35. Products that Enhance Running 226 Jeff Galloway, an 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 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. Annotation Jeff Galloway, an US Olympian in 1972, has helped over150,000 people make this journey while reducing oreliminating aches, pains, and injuries suffered duringmost training programs. Jeff developed the Run-Walk-Runmethod of training, and together with his wife Barbara heoffers a step by step program specifically designed forthe needs and concerns of women. Included are lots oftips on staying motivated, building endurance, shoes,stretching and strengthening, as well as smart nutritionchoices, and much more. All of the described programs andexercises can be incorporated into the busiest lifestyle- to improve attitude, relieve stress, and enjoy agreater sense of vitality