Women's Complete Guide to Running (eBook)

Jeff Galloway, Barbara Galloway (Autoren)

eBook Download: EPUB

2018 | 4. Auflage
203 Seiten
Meyer & Meyer (Verlag)
978-1-78255-470-7 (ISBN)

Infos

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.

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.

Textauszug

CHAPTER 2

WOMEN-SPECIFIC EXERCISE ISSUES

By Barbara Galloway

While most of the principles of physiology and training apply to men and women alike, there are some significant gender differences. Men tend to have larger and stronger muscles, more testosterone and stronger bones than women. Women have wider/flexible hips and greater fat storage. After coaching many women for over 30 years, we’ve found that women runners have more patience, tend to be more aware of the changes (especially hormonal) in their bodies, place great value in long-term health, and are more likely to back off before running aches become injuries. In this chapter we will address the problems that only women face—with some resources.

MOVEMENT OF INTERNAL ORGANS

There is no evidence that running will cause the internal organs to move around and be damaged. Experts believe that our ancient ancestors regularly covered thousands of miles every year—probably more than most Olympic athletes today. Some who study this period of primitive human history believe that women made these constant journeys while pregnant or when carrying young children.

BREAST ISSUES

Some women are concerned that running can break down breast tissue. I’ve seen no evidence for this in any research or noted by any expert in this field. There are support and chafing issues which are managed daily by millions of women exercisers. Larger-breasted women may have a tendency to run or walk with a slight forward lean which can produce lower back and neck muscle fatigue and pain. The postural muscle exercises mentioned in this book can help in managing this problem.

BRAS

This piece of exercise equipment is just as important as shoes for comfort and running enjoyment (maybe more) for most women. If the shoes and bra are not selected for your specific needs, you won’t be very comfortable and can be miserable when you run. You will gain a great deal of control over your running comfort when you take as much time as necessary to select the model that supports you best and is comfortable. Be prepared to pay significantly more than you would pay for your everyday bra. Remember that bras usually last a lot longer than shoes.

•There are a growing number of bras designed for specific types of exercise based on cup size. Enell, Moving Comfort, Champion, and Nike are just a few of the brands.

•Many of the well-constructed “workout bras” are not supportive for runners. The elastic in these products (for twisting and extraneous motion in tennis, Pilates, etc.) allows for significant bouncing and stress when running.

•Comfort: Look first at the fibers next to your body. The micro fibers can move moisture away from your skin. This can greatly reduce chafing (see next section).

A & B Cups: Women who wear these sizes can often find support with an elastic compression bra. There will still be some movement during exercise, and sometimes some skin irritation (particularly on long runs or walks), but this is usually minimal (see the next section on chafing).

C, D & E Cups: Compression bras don’t work. Look for bras that have cup sizing and straps that have minimal or no elastic. Strap placement will differ among individuals—so try on a variety of bras to find the configuration that matches up with your body. If you receive pressure on the shoulders, where the straps press down, padded straps can help. Many large breasted women have reported success with the Enell brand and the Fiona model from Moving Comfort. Champion has a seamless underbra with underwire that has also been successful.

Due to hormone fluctuations, many women find that their breasts are more sensitive at certain times of the month than others. A more supportive bra may provide more comfort when this occurs.

BRA FITTING

•Overall, the bra should fit snugly but not constrict your breathing. You want to be able to breathe naturally as the bra expands horizontally. The lower middle front of the bra should be flat across your skin—snug without pressure.

•Use the middle set of hooks when trying on the bra.

•The cup should not have wrinkles. If this is the case, try a smaller cup size. Sometimes different brands have slightly different sized cups.

•If breast tissue comes out of the top of the cup or the side, try a larger size.

•The bra should not force your breasts to move in any direction, or cause them to rub together. A secure fitting cup should limit the motion.

•With the bra on, move your arms as you would do when running. You shouldn’t have any aggravation or restriction of the arm motion.

•The width is too wide if the band rides up in the back. You may also lengthen the shoulder straps.

•Under the band, front and back, you should be able to insert one finger.

•Generally, you should be able to put two fingers under each strap.

•Try it on and run in place in front of the mirror to see if there is too much bounce.

•Run for at least a short distance if the store staff will let you. Ensure that you have no irritation, that breathing is comfortable, and that you can move through the running motion naturally.

CHAFING ISSUES

During warm weather, and on longer runs, most women have a few areas where clothing or body parts produce wear on other body parts. By reducing the friction in these areas, you’ll reduce the irritation. The most commonly rubbed areas are between the legs, the lower front center area of the bra and just below and behind the shoulder, where the upper arm swings behind the body. You can significantly reduce both friction and aggravation by using Vaseline and exercise products like “Glide” that tend to last longer.

Many women apply the lubricant to both skin surfaces (or the garment) before running, and some carry a ziplock bag with the lubricant. As in most continuous rubbing situations, the sooner you reduce the friction, the less the irritation. The “compression tights” (shorts made of lycra) have reduced chafing between the legs dramatically. Sometimes, too much material or seaming in the shorts or top will increase chafing. Minimal material is best.

INCONTINENCE

The process of childbirth, aging and the reduction of estrogen often results in a natural weakening of support in the lower pelvis. It is fairly common that the bouncing effect of running will allow a leakage of urine. Women who experience this can do the following:

•Do kegel exercises: visit www.mayoclinic.com and search for “kegel exercises for women.”

•Carefully reduce your intake of fluids 1-2 hours before exercise—and/or change liquids.

•Wear dark shorts and bring a change of clothing for after a run.

•Use an absorbent pad in the shorts.

•Ask your doctor about a “bladder tack.”

LOSS OF MENSTRUAL PERIODS: AMENORRHEA

Years ago a leading researcher in female fertility reported that a steady increase in weekly mileage could cause a cessation of periods. Within a few hours he received calls from two of the leading female distance runners in the US. The first was concerned that the cessation would signify permanent loss of fertility, and he assured her that this was not indicated by the research. The second runner wanted to know if a certain amount of daily mileage would reduce fertility for that night (this was also not indicated).

There are many stresses in life that can cause the interruption of the woman’s monthly cycle: poor diet, low level of body fat, too much exercise, and an accumulation of life stress. When the overall stress and the stress hormone cortisol reaches a certain level in the individual, the hypothalamus in our brain reduces estrogen production and at some point menstrual periods cease or become irregular. Dr. Nicole Hagedorn, an OB/GYN, has noted that regular moderate running can reduce stress in individuals, managing cortisol levels.

But the physical stress of running produces cortisol, and too many miles can be a primary cause of amenorrhea. We believe that too many miles per week kept us from conceiving for several years. It took five competitive marathons in...

Produkt-Details

• Erscheint lt. Verlag: 1.8.2018
• Verlagsort: Aachen
• Sprache: englisch
• Themenwelt: Sachbuch/Ratgeber ► Sport ► Leichtathletik / Turnen
• Schlagworte: Fitness level • Galloway • guide to running • Marathon • Running • running lifestyle • Run Walk Run • smart nutrition • step-by-step program • Training • Training programs • Women
• ISBN-10: 1-78255-470-X / 178255470X
• ISBN-13: 978-1-78255-470-7 / 9781782554707