Table Of Content

Womens Complete Guide.qxd 26.11.2010 13:08 Uhr Seite 1 Jeff & Barbara Galloway Women’s Complete Guide to Running Womens Complete Guide.qxd 26.11.2010 13:08 Uhr Seite 2 Womens Complete Guide.qxd 26.11.2010 13:09 Uhr Seite 3 Jeff and Barbara Galloway Women’s Complete Guide to Running Meyer & Meyer Sport Womens Complete Guide.qxd 26.11.2010 13:09 Uhr Seite 4 British Library Cataloguing in Publication Data A catalogue record for this book is available from the British Library Jeff and Barbara Galloway: Women’s Complete Guide to Running Maidenhead: Meyer & Meyer Sport (UK) Ltd., 2007 ISBN 978-1-84126-321-2 All rights reserved, especially the right to copy and distribute, including the translation rights. No part of this work may be reproduced— including by photocopy, microfilm or any other means— processed, stored electronically, copied or distributed in any form whatsoever without the written permission of the publisher. © 2007 by Meyer & Meyer Sport (UK) Ltd. 3rd Edition, 2011 Auckland, Beirut, Budapest, Cairo, Cape Town, Dubai, Graz, Indianapolis, Maidenhead, Melbourne, Olten, Singapore, Tehran, Toronto Member of the World Sport Publishers' Association (WSPA) www.w-s-p-a.org Printed by: B.O.S.S Druck und Medien GmbH ISBN 978-1-84126-321-2 E-Mail: [email protected] www.m-m-sports.com Womens Complete Guide.qxd 26.11.2010 13:09 Uhr Seite 5 CCOONNTTEENNTTSS 1 “I Could Never See Myself Sweating” . . . . . . . . . . . . . . . . . . . .9 Thousands of women are getting off the couch to run —and are changing their lives for the better. 2 Woman-specific Exercise Issues, by Barbara Galloway . . . . . .12 • Movement of internal organs . . . . . . . . . . . . . . . . . . . . . . . . .13 • Breast issues and bra fitting . . . . . . . . . . . . . . . . . . . . . . . . .13 • Chafing issues . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15 • Incontinence . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15 • Loss of menstrual periods: amenorrhea . . . . . . . . . . . . . . . . .16 • Nancy Clark on amenorrhea . . . . . . . . . . . . . . . . . . . . . . . . .17 • Amenorrhea and anorexia . . . . . . . . . . . . . . . . . . . . . . . . . . .17 • Running through pregnancy . . . . . . . . . . . . . . . . . . . . . . . . .18 • Exercising after pregnancy . . . . . . . . . . . . . . . . . . . . . . . . . .19 • Choosing a running stroller . . . . . . . . . . . . . . . . . . . . . . . . . .20 • Post-partum depression . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21 • PMS and menstrual issues . . . . . . . . . . . . . . . . . . . . . . . . . . .21 • Osteoporosis . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22 • Menopause and after… . . . . . . . . . . . . . . . . . . . . . . . . . . . . .24 • Nancy Clark on women, weight & menopause . . . . . . . . . . . .26 Womens Complete Guide.qxd 26.11.2010 13:09 Uhr Seite 6 3 Family and Friend Issues, by Barbara Galloway . . . . . . . . .30 4 Getting Kids or Adults into Exercise —Proven Suggestions, Programs, How to Be a Coach . . . . .32 5 No More Excuses—Destroying Most of Them . . . . . . . . . . .37 6 Heroes: Former Non-Exercisers Who Inspire Us . . . . . . . .42 • Running with cancer . . . . . . . . . . . . . . . . . . . . . . . . . . . . .44 “If I had to choose between my old pre-cancer life as a somewhat depressed, overweight, unmotivated and unfulfilled couch potato and my current life with cancer, it’s easy. I’m energetic, happy, motivated and love life each day.” Lee Kilpack • Exercise renaissance in her 50s . . . . . . . . . . . . . . . . . . . . .46 Cathy is 60 and running strong! • Marathon records after 80 . . . . . . . . . . . . . . . . . . . . . . . . .47 Sickly most of her life, Mavis began running in her 60s and everything changed for the better. • Running with only one foot . . . . . . . . . . . . . . . . . . . . . . . .48 Think about this when you don’t feel like running because things are not “perfect” • Fighting breast cancer while helping others . . . . . . . . . . . .49 Donna Hicken survives breast cancer twice, and creates THE MARATHON TO FIGHT BREAST CANCER. • Overcoming an eating disorder . . . . . . . . . . . . . . . . . . . . .51 Food was Julie’s enemy until she discovered that she felt best when running. Food as fuel became her friend. • Sudden loss of a spouse . . . . . . . . . . . . . . . . . . . . . . . . . . .52 Running is great therapy for Dawn, who now directs a scholarship fund run in her husband’s name. • Sudden loss of a child . . . . . . . . . . . . . . . . . . . . . . . . . . . .53 After her 18 year old daughter died, Marina was miserable, smoked and gained a lot of weight. Running helped her find a positive slant on the rest of her life. • Marathon training during cancer treatments . . . . . . . . . . .54 Michelle trained for a marathon during chemo treatments, and ran her marathon a few weeks after a double mastectomy. • Cancer comeback: Boston qualifier . . . . . . . . . . . . . . . . . .55 Sedentary Helene was told by her oncologist to get her affairs in order. Instead, she started training for an unfulfilled dream: running the Boston Marathon. With each marathon, she became less sick—and then qualified for her goal race. • Running with lupus . . . . . . . . . . . . . . . . . . . . . . . . . . . . .55 “People often ask me how I can run with arthritis; I just smile and say ‘how can I not’.“ Rachel’s inspiring challenge. • Jeff’s hero—Kitty’s story . . . . . . . . . . . . . . . . . . . . . . . . . .57 7 What Does the Research Say? . . . . . . . . . . . . . . . . . . . . . .59 Good news about running and joint health, increase in quality and quantity of life, and how women benefit from exercise 6 JEFF & BARBARA GALLOWAY Womens Complete Guide.qxd 26.11.2010 13:09 Uhr Seite 7 8 What Happens to Us as We Get “in Shape” . . . . . . . . . . . .65 9 What Do You Need to Get Started? . . . . . . . . . . . . . . . . . . .69 (be sure to read the sections on “heart disease” and “safety”) 10 A Trip to the Running Store . . . . . . . . . . . . . . . . . . . . . . . .75 11 Getting Started . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .80 12 Your First Week—How to Begin and Continue . . . . . . . . . .84 13 Training Programs for Beginning Runners . . . . . . . . . . . . .89 (Including a Fat-burning Program) 14 The Galloway Run-Walk-Run ™ Method . . . . . . . . . . . . . . .98 “The scheduled use of walk breaks gives each runner control over fatigue and running enjoyment” 15 Why Does Your Body Want to Hold onto Fat? . . . . . . . . . .102 16 Why Some People Burn a Lot More Fat…. . . . . . . . . . . . .110 17 Fat Burning Training: (for the Rest of Your Life) . . . . . . . .114 18 The Income Side of the Equation . . . . . . . . . . . . . . . . . . .117 19 Good Blood Sugar = Motivation . . . . . . . . . . . . . . . . . . .125 20 An Exerciser’s Diet . . . . . . . . . . . . . . . . . . . . . . . . . . . . .129 21 Nutrition Advice from Nancy Clark . . . . . . . . . . . . . . . . .135 (including “Taming the Cookie Monster”) 22 Running Form . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .142 23 Staying Injury Free . . . . . . . . . . . . . . . . . . . . . . . . . . . . .149 24 Your First Race . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .153 25 Stretching . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .162 26 Strengthening . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .165 27 Cross-training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .170 28 Dealing with the Heat . . . . . . . . . . . . . . . . . . . . . . . . . . .176 29 Problems/Solutions . . . . . . . . . . . . . . . . . . . . . . . . . . . . .182 • Nauseous at the end of runs . . . . . . . . . . . . . . . . . . . . . .183 • Tired during workouts . . . . . . . . . . . . . . . . . . . . . . . . . . .183 • Reasons why you may not be improving . . . . . . . . . . . . .183 • Side pain . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .183 • Blisters & black toenails . . . . . . . . . . . . . . . . . . . . . . . . .184 • I feel great one day…and not the next . . . . . . . . . . . . . . .185 • Cramps in the muscles . . . . . . . . . . . . . . . . . . . . . . . . . .187 WOMEN’S COMPLETE GUIDE TO RUNNING 7 Womens Complete Guide.qxd 26.11.2010 13:09 Uhr Seite 8 • Upset stomach or diarrhea . . . . . . . . . . . . . . . . . . . . . . . .189 • Headache . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .191 30 Injury Troubleshooting (as one exerciser to another) . . . .193 • The various types of doctors . . . . . . . . . . . . . . . . . . . . . .193 • Quick treatment tips . . . . . . . . . . . . . . . . . . . . . . . . . . . .194 • Exercising while healing . . . . . . . . . . . . . . . . . . . . . . . .196 • Treatment suggestions—from one exerciser to another . .197 31 Mental Toughness . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .202 32 Clothing Thermometer . . . . . . . . . . . . . . . . . . . . . . . . . . .208 33 Fabulously Full Figured? . . . . . . . . . . . . . . . . . . . . . . . . .211 Inspirational stories and helpful hints 34 Major Differences as You Get Older . . . . . . . . . . . . . . . . .219 35 Products that Enhance Running . . . . . . . . . . . . . . . . . . . .225 8 JEFF & BARBARA GALLOWAY Womens Complete Guide.qxd 26.11.2010 13:09 Uhr Seite 9 ## 11 “I Could Never See Myself Sweating” For many generations and for many reasons, young females have been told not to exercise. Powerful internal instincts put home, husband, children, inlaws….others ahead of self. But each year, hundreds of thousands of women are getting off the couch, and discovering that running provides a uniquely powerful boost to body and mind with a continuing stream of benefits: better health, more energy, a positive attitude, and improved self esteem. Sue’s story illustrates how running can allow positive changes to occur. WOMEN’S COMPLETE GUIDE TO RUNNING 9