The Complete Book of Running for Women: Everything You Need to Know about Training, Nutrition, Injury Prevention, Motivation, Racing and Much, Much More
Author: Claire Kowalchik
More women than ever are discovering the unique benefits of running -- forstress relief, weight management, endurance, and self-esteem. Women'sbodies are not the same as men's, and though we can train just as hard andwith the same passion for excellence, we have certain special concerns.Finally, there is a comprehensive guide exclusively for women whoexperience the pure joy of running, or want to.
It's the simplest, fastest, most accessible way to fitness and good health known to woman. You don't need a partner, equipment, or even much time. Now, Claire Kowalchik, former managing editor of Runner's World magazine, answers every question about the overwhelmingly popular activity that builds endurance, melts fat, and even prevents illness. In this total running book for women, you'll learn:
- How to get started and stay motivated
- What to eat for optimal nutrition
- How to run during pregnancy and after menopause
- Why running is the most effective form of exercise
- How to prevent and treat injury
- What to wear -- from sports bras to running shoes
- How to prepare for everything from a 5K to a marathon
Authoritative and friendly, The Complete Book of Running for Women is a sourcebook for both beginners and long-time runners. Along with wisdom drawn from the author's personal experience, you'll find advice from the experts: coaches, exercise physiologists, nutritionists, doctors, and other women runners. Including question-and-answer sections and a complete list of resources, The Complete Book of Running for Women tells you everything you need to know to be off and running toward better health andricher living.
Table of Contents:
Contents
Introduction
PART I Why Run?
1 Running for the Body
2 Running for the Mind
3 Sex Differences
ESSAY: SAYING IS BEING, BY DAWSON WINCH
PART II Becoming a Runner
4 The Mindset
5 The Elements of Running
6 Running Safely
7 Finding Motivation
ESSAY: OUT THE DOOR -- TWICE, BY PATRICIA LOCKHART
PART III Calories, Carbos, and Weight Concerns
8 The Nutrients You Need
9 Your Healthy Weight
10 Body Image
ESSAY: BIGGER AND BETTER, BY SUSAN LINDFORS
PART IV Your Special Concerns as a Woman
11 Menstruation
12 Pregnancy
13 Menopause
ESSAY: "SHUFFLING" FOR BALANCE (AND THE OCCASIONAL PITCHER OF BEER), BY ELIZABETH SHIMER
PART V Getting into Gear
14 Shoes
15 Clothing
16 Other Stuff...
ESSAY: THANK YOU, MR. SIDELINES, BY MEG WALDRON
PART VI Running Enhancements
17 Stretching
18 Strength Training
19 Cross-Training
20 Treadmill Running
ESSAY: HURT SO GOOD, BY VIDA MORKUNAS
PART VII Racing
21 The Joy of Racing
22 Training to Race
23 The 5-K and 10-K
24 The Marathon and Half-Marathon
ESSAY: CHAMPIONS, BY MEGAN OTHERSEN GORMAN
PART VIII Injury Prevention and Treatment
25 Preventing Injury
26 Common Injuries
27 Stitches and Other Running Glitches
ESSAY: LETTING GO, BY MARLENE CIMONS
PART IX Running for a Lifetime
28 Running and Family
29 Fifty-Plus
30 A Celebration of Women's Running
ESSAY: RUNNING TO CATCH THE HERO INSIDE, BY KATHRINE SWITZER
Appendix
Index
The Inflammation-Free Diet Plan: The Scientific Way to Lose Weight, Banish Pain, Prevent Disease, and Slow Aging
Author: Monica Reinagel
As featured in O magazine as one of thehottest diets in America
Inflammation is now well known as the cause of manyills, from wrinkles to weight gain to arthritis. This groundbreaking book ranks 1,500 foods by theirInflammation Factor (IF), provides three weeks of easy-to-follow meal plans, and includes dozens of delicious,low-IF recipes. The Inflammation-Free Diet Plan explainsthe difference between good and bad proteins--andoffers healthy eating tips that can actually reduceinflammation and fight a host of common illnesses. It’sthe proven pain-free way to lose weight and feel great.
Monica Reinagel is the chief nutritionist and host of NutritionData.com, the internet’s leading source for nutrition information and tools, and an editorial partner with the award-winning food and cooking website, Epicurious.com. Monica’s blog on NutritionData.com is seen by more than 1 million viewers every month, and her biweekly e-letter goes out to a rapidly growing list of subscribers.
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