Women's Complete Guide to Running (eBook)

Olympian Jeff Galloway has run for over 50 years and still runs a marathon about every month. He has coached over a million runners to their goals through his retreats (in several locations), clinics at events, individual consultations, running schools, and books. 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.

COVER 1
COPYRIGHT 5
CONTENTS 6
1 “I COULD NEVER SEE MYSELF SWEATING” 9
2 WOMAN-SPECIFIC EXERCISE ISSUES 12
Movement of internal organs 12
Breast issues 13
Bras 13
Chafing issues 14
Incontinence 15
Loss of menstrual periods: Amenorrhea 15
Amenorrhea by Nancy Clark 16
Amenorrhea and anorexia 16
Running through pregnancy 17
Exercising after pregnancy 18
Choosing a running stroller 19
Post-partum depression 19
PMS and menstrual issues 19
Osteoporosis 20
Menopause and after 22
Women, weight & menopause by Nancy Clark
3 FAMILY AND FRIEND ISSUES 27
4 GETTING KIDS OR ADULTS INTO EXERCISE 29
5 NO MORE EXCUSES 34
6 HEROES: FORMER NON-EXERCISERS WHO INSPIRE US 39
Running with cancer 40
Exercise renaissance in her 50s 41
Marathon records after 80 42
Running with only one foot 43
Fighting breast cancer while helping others 43
Overcoming an eating disorder 45
Sudden loss of a spouse 46
Sudden loss of a child 47
Marathon training during cancer treatments 47
Cancer comeback: Boston qualifier 48
Running with lupus 49
Jeff’s hero—Kitty’s story 50
7 WHAT DOES THE RESEARCH SAY? 52
8 WHAT HAPPENS TO US AS WE GET “IN SHAPE” 57
9 WHAT DO YOU NEED TO GET STARTED? 60
10 A TRIP TO THE RUNNING STORE 66
11 GETTING STARTED 71
12 YOUR FIRST WEEK—HOW TO BEGIN AND CONTINUE 75
13 TRAINING PROGRAMS FOR BEGINNING RUNNERS 79
14 THE GALLOWAY RUN-WALK-RUN METHOD 87
15 WHY DOES YOUR BODY WANT TO HOLD ON TO FAT? 90
16 WHY SOME PEOPLE BURN A LOT MORE FAT 97
17 FAT BURNING TRAINING FOR THE REST OF YOUR LIFE 101
18 THE INCOME SIDE OF THE EQUATION 104
19 GOOD BLOOD SUGAR = MOTIVATION 111
20 AN EXERCISER’S DIET 114
21 NUTRITION ADVICE FROM NANCY CLARK 119
22 RUNNING FORM 125
23 STAYING INJURY FREE 131
24 YOUR FIRST RACE 135
25 STRETCHING 144
26 STRENGTHENING 147
27 CROSS-TRAINING 150
28 DEALING WITH THE HEAT 155
29 PROBLEMS/SOLUTIONS 161
Nauseous at the end of runs 161
Tired during workouts 162
Reasons why you may not be improving 162
Side pain 163
Blisters and black toenails 163
I feel great one day…but not the next 164
Cramps in the muscles 165
Upset stomach or diarrhea 167
Headache 168
30 INJURY TROUBLESHOOTING (FROM ONE EXERCISER TO ANOTHER) 170
The various types of doctors 170
Quick treatment tips 171
Exercising while healing 173
Treatment suggestions—from one exerciser to another 174
31 MENTAL TOUGHNESS 178
32 CLOTHING THERMOMETER 183
33 FABULOUSLY FULL FIGURED? 185
34 MAJOR DIFFERENCES AS YOU GET OLDER 192
35 PRODUCTS THAT ENHANCE RUNNING 197