Women's complete guide to running

Contents\n......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-Run™ 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