Half-marathon: a complete guide for women

✍ Scribed by Jeff Galloway; Barbara Galloway

• Publisher: Meyer & Meyer Sport
• Year: 2012
• Tongue: English
• Leaves: 217
• Category: Library

✦ Table of Contents

Contents......Page 6
Introduction: You Can Do It!......Page 15
Why Do Women Love the Half-Marathon?......Page 17
Good news and bad news about women and injuries......Page 20
Setting Goals and Priorities......Page 23
Stay injury-free (a training journal helps)......Page 24
When to set a time goal......Page 25
Medical check......Page 26
Note:......Page 27
Should I run when I have a cold?......Page 28
Risk of speed......Page 29
Practical Information: Shoes, Equipment, etc.......Page 30
Shoes......Page 31
A training journal......Page 32
Where to run......Page 33
Note:......Page 34
Rewards......Page 35
Treadmills are just as good as streets for short runs......Page 36
Usually no need to eat before the run......Page 37
Walk before you get tired......Page 38
No need to eliminate the walk breaks......Page 40
Run-Walk-Run ratios......Page 41
Prediction strategy......Page 42
The “Magic Mile” time trial (MM)......Page 43
Galloway’s Performance Predictor......Page 44
Note:......Page 46
How much of a “leap of faith” improvement?......Page 47
“Magic Mile” time trials (MM) give you a reality check......Page 48
Use a journal!......Page 49
Drills......Page 50
“Magic Mile”time trials (MM)......Page 51
Track Distances......Page 52
The heart gets stronger......Page 53
The long run builds endurance......Page 54
Maintain current endurance......Page 55
Note:......Page 56
Note:......Page 59
Note:......Page 61
Note: Note:......Page 64
Note: Note:......Page 66
Note: Note:......Page 69
Note: Note:......Page 72
When?......Page 75
Cadence Drill (noted as “CD”)......Page 76
Acceleration-Glider Drills (noted as “Acg”)......Page 77
The hill workout......Page 79
Running faster on hills in races......Page 81
Note:......Page 82
Speed Training Prepares You for Top Performance......Page 83
Learn your limits......Page 84
Beware of the ego......Page 85
Getting faster requires extra work......Page 86
Introducing the body to speed through “drills”......Page 87
The damage......Page 88
You must have enough rest – if you want to rebuild stronger and better......Page 89
Regularity......Page 90
Speed training gets you into the anaerobic zone: an oxygen debt......Page 91
Are you working too hard toward a time goal?......Page 92
The personal growth of speed training......Page 93
800-Meter repeats are run 15 seconds faster than half-mile goal pace......Page 94
Watch out! Speedwork increases aches, pains, and injuries......Page 95
Race Day Timetable......Page 96
Resources: Where to find out about races......Page 97
How to register – enter early!......Page 99
The afternoon before......Page 100
The carbo-loading dinner......Page 101
The night before......Page 102
Sleep......Page 103
Race day checklist......Page 104
After the start......Page 105
The next day......Page 106
Your Journal Will Inspire You......Page 107
Journal keepers are more likely to be lifelong runners......Page 108
A simple reward can pull you out of the dumps......Page 109
The various types of journals......Page 110
The writing process......Page 112
Are you tired ... or just lazy? Your morning pulse may tell......Page 114
Running Form......Page 116
A better way of running?......Page 117
The big three: posture, stride, and bounce......Page 118
Posture......Page 119
Feet low to the ground......Page 122
Stride length......Page 124
Walking form......Page 125
Note:......Page 127
Bras......Page 128
Bra fitting......Page 129
Chaffing issues......Page 130
Loss of menstrual periods: amenorrhea......Page 131
Exercising through pregnancy......Page 132
Exercising after pregnancy......Page 133
Choosing a stroller......Page 134
PMS and menstrual issues......Page 135
Prevention......Page 136
Bone loss risk behaviors......Page 137
Menopause and after......Page 138
Menopause......Page 139
How to Burn Fat During a Half-Marathon Training Program......Page 141
Half-Marathon goal can be a catalyst......Page 142
Take these steps to a “lighter you”......Page 143
Note:......Page 146
Eating with a Purpose......Page 147
Most important nutrient: water......Page 149
Practical eating issues......Page 150
Good Blood Sugar = Motivation......Page 152
Try eating every 2-3 hours......Page 153
Do I have to eat before running?......Page 154
Eating during exercise......Page 155
It is important to re-load after exercise – within 30 minutes......Page 156
Your Motivation Training Plan......Page 157
Note:......Page 159
Mental Training Programs......Page 160
Note:......Page 161
Drill #1– Rehearsing success......Page 162
Drill # 2 – Magic words......Page 164
Drill #3 – Playing dirty tricks on the reflex brain......Page 167
Dirty trick: The giant invisible rubber band......Page 168
Note:......Page 169
Destroying Excuses......Page 170
“The run will hurt or make me tired”......Page 171
“I don’t have the energy to run today”......Page 172
“I’d rather be sitting on a couch eating candy”......Page 173
Too much of a good thing......Page 174
Note:......Page 175
Water running can improve running form......Page 176
Fat burning and overall fitness exercises......Page 178
Cross-training for the upper body......Page 179
Dealing with the Weather......Page 182
Hot weather......Page 183
Running through the summer heat......Page 184
Hot weather slowdown......Page 187
Heat disease alert!......Page 188
Dealing with the cold......Page 189
Running through the chill of winter......Page 190
How do I start back when I’ve had time off?......Page 193
It hurts! Is it just a passing ache or a real injury?......Page 194
Note:......Page 196
Note:......Page 197
Cramps in the muscles......Page 198
Note:......Page 200
Headache......Page 202
Should I run when I have a cold?......Page 203
Street safety......Page 204
Note:......Page 206
Lower back: tight, sore, or painful after a run......Page 208
Knee pain at the end of a run......Page 209
Quadriceps (front of the thigh): sore, tired, painful......Page 210
Sore feet or lower legs......Page 211
Clothing Thermometer......Page 212
Photo & Illustration Credits......Page 215
Galloway’s Marathon FAQ......Page 216