Women's Complete Guide to Walking

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Meyer & Meyer Verlag, 2007 - Sports & Recreation - 229 pages
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This is the ultimate guide for women who want to improve their health and fitness by getting into walking. Packed with expert advice from former Olympian Jeff Galloway and his wife Barbara, it deals with everything from getting started to keeping motivated, and from improving techniques to healthy eating. Women's Complete Guide to Walking also provides practical information on issues that are specific to women - correct bra fitting, overcoming chaffing, exercise and pregnancy, PMS and exercise, osteoporosis, and menopause. It also presents hints and tips on fat-burning, day-to-day schedules to get you into shape, and inspirational stories of women who have worked through major challenges in their lives, empowered by exercise.
 

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Contents

CCOONNTTEENNTTSS
9
What Does the Research Say?
58
What Happens to Us as We Get in Shape
64
What Do You Need to Get Started?
71
A Trip to the Running Store
80
Getting Hooked on Walking
85
Your First Week How to Begin and Continue
89
Your ThreeWeek Schedule
93
Walking Form and Shuffling
138
Staying Injury Free
143
Your First Race
148
Stretching
160
Strengthening
163
Getting Better as You Rest the Legs
168
Dealing with the Heat
174
ProblemsSolutions
181

The Next 21 Weeks
96
Why Does Your Body Want to Hold onto Fat?
99
Why Some People Burn a Lot More Fat
106
For the Rest of Your Life
110
The Income Side of the Equation
113
Good Blood Sugar Motivation
122
What Should I Eat? Specific Suggestion for Meals And Snacks
126
Nutrition Advice from Nancy Clark
131
including Taming the Cookie Monster
134
Tired during workouts
182
Blisters black toenails
183
feel great one dayand not the next
184
Cramps in the muscles
186
Upset stomach or diarrhea
188
Headache
190
Injury Troubleshooting as one exerciser to another
192
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About the author (2007)

Jeff Galloway is the designer of the Run-Walk-Run low mileage marathon training program, a Runner's World columnist, and an inspirational speaker for more than 200 running and fitness sessions each year. Jeff has worked with hundreds of thousands of runners including participants of run Disney events for which he provides training programs, tips and videos.

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 educatin and conducts running clinics during running vacation retreats at Lake Tahoe and Athens, Greece.

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