Galloway Women's Complete Guide to Running

4. Auflage 2018
ISBN: 978-1-78255-806-4
Verlag: Meyer & Meyer Sport (UK) Ltd.
Format: PDF
Kopierschutz: 1 - PDF Watermark

E-Book, Englisch, 203 Seiten

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® 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.

Autoren/Hrsg.

Galloway, Jeff

Galloway, Barbara

Inhaltsverzeichnis

1;COVER;1
2;COPYRIGHT;5
3;CONTENTS;6
4;1 “I COULD NEVER SEE MYSELF SWEATING”;9
5;2 WOMAN-SPECIFIC EXERCISE ISSUES;12
5.1;Movement of internal organs;12
5.2;Breast issues;13
5.3;Bras;13
5.4;Chafing issues;14
5.5;Incontinence;15
5.6;Loss of menstrual periods: Amenorrhea;15
5.7;Amenorrhea by Nancy Clark;16
5.8;Amenorrhea and anorexia;16
5.9;Running through pregnancy;17
5.10;Exercising after pregnancy;18
5.11;Choosing a running stroller;19
5.12;Post-partum depression;19
5.13;PMS and menstrual issues;19
5.14;Osteoporosis;20
5.15;Menopause and after;22
5.16;Women, weight & menopause by Nancy Clark;23
6;3 FAMILY AND FRIEND ISSUES;27
7;4 GETTING KIDS OR ADULTS INTO EXERCISE;29
8;5 NO MORE EXCUSES;34
9;6 HEROES: FORMER NON-EXERCISERS WHO INSPIRE US;39
9.1;Running with cancer;40
9.2;Exercise renaissance in her 50s;41
9.3;Marathon records after 80;42
9.4;Running with only one foot;43
9.5;Fighting breast cancer while helping others;43
9.6;Overcoming an eating disorder;45
9.7;Sudden loss of a spouse;46
9.8;Sudden loss of a child;47
9.9;Marathon training during cancer treatments;47
9.10;Cancer comeback: Boston qualifier;48
9.11;Running with lupus;49
9.12;Jeff’s hero—Kitty’s story;50
10;7 WHAT DOES THE RESEARCH SAY?;52
11;8 WHAT HAPPENS TO US AS WE GET “IN SHAPE”;57
12;9 WHAT DO YOU NEED TO GET STARTED?;60
13;10 A TRIP TO THE RUNNING STORE;66
14;11 GETTING STARTED;71
15;12 YOUR FIRST WEEK—HOW TO BEGIN AND CONTINUE;75
16;13 TRAINING PROGRAMS FOR BEGINNING RUNNERS;79
17;14 THE GALLOWAY RUN-WALK-RUN METHOD;87
18;15 WHY DOES YOUR BODY WANT TO HOLD ON TO FAT?;90
19;16 WHY SOME PEOPLE BURN A LOT MORE FAT;97
20;17 FAT BURNING TRAINING FOR THE REST OF YOUR LIFE;101
21;18 THE INCOME SIDE OF THE EQUATION;104
22;19 GOOD BLOOD SUGAR = MOTIVATION;111
23;20 AN EXERCISER’S DIET;114
24;21 NUTRITION ADVICE FROM NANCY CLARK;119
25;22 RUNNING FORM;125
26;23 STAYING INJURY FREE;131
27;24 YOUR FIRST RACE;135
28;25 STRETCHING;144
29;26 STRENGTHENING;147
30;27 CROSS-TRAINING;150
31;28 DEALING WITH THE HEAT;155
32;29 PROBLEMS/SOLUTIONS;161
32.1;Nauseous at the end of runs;161
32.2;Tired during workouts;162
32.3;Reasons why you may not be improving;162
32.4;Side pain;163
32.5;Blisters and black toenails;163
32.6;I feel great one day…but not the next;164
32.7;Cramps in the muscles;165
32.8;Upset stomach or diarrhea;167
32.9;Headache;168
33;30 INJURY TROUBLESHOOTING (FROM ONE EXERCISER TO ANOTHER);170
33.1;The various types of doctors;170
33.2;Quick treatment tips;171
33.3;Exercising while healing;173
33.4;Treatment suggestions—from one exerciser to another;174
34;31 MENTAL TOUGHNESS;178
35;32 CLOTHING THERMOMETER;183
36;33 FABULOUSLY FULL FIGURED?;185
37;34 MAJOR DIFFERENCES AS YOU GET OLDER;192
38;35 PRODUCTS THAT ENHANCE RUNNING;197

Über Autor(innen)

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.