If you answer YES to any of these questions then you have come to the right place!

Find "How To-" articles and downloadable training programmes, manuals, videos and most importantly for our community: our own unique Social Network! Our forum is full of valuable advice and information for inexperienced and experienced runners alike, it is a non threatening place to connect with like minded women. Take a look around! We hope you will choose to stay and become part of our Community.

Entries now OPEN for The Windsor 8k on Saturday September 25th

Survive The Festive Period It is very important that you get some fresh air during these dark winter months. Try and spend at least an hour of your day outside, even if it's cloudy, natural light will lift your mind and body and believe it or not it is possible to eat healthily at Christmas time. Here are a few tips on how to avoid piling on the seasonal pounds… . . . keep reading What Should I Eat Before My Run? Organising your food and drink intake before your morning run is always a problem. Here one of our subscribers poses this question which is answered in detail by Kate Percy . . . keep reading Windsor Half Marathon 2009 - A short video by the Windsor Express A great video very kindly given to us by the Windsor Express. It really does accurately portray the atmosphere on the day: Fantastic weather (although a bit warm for racing!) brilliant crowds and great running by one and all! . . . keep reading How To Avoid Leg Cramps Could you tell me how I could avoid leg cramps? On Sunday 11th I ran in the Royal Parks half marathon but at about mile 13 both backs of lower legs started cramping! I finished OK but had the same problem in a training run before the race. It was a 15 miler and at mile 12 the same thing happened. Do you think if I took on board salty food before the run or race it would help stop this ? . . . keep reading How To Run A Marathon DVD This is a comprehensive video guide designed to help you run your first marathon, whether you are an absolute beginner, or an established runner looking to take on 26.2 miles for the first time, this DVD can help you! . . . keep reading More

Your Pre Race Checklist Download this pre race checklist and place in a prominent place. By checking the list regularly, you will ensure that you do not overlook anything obvious in your racing preparation no matter the distance. . . . keep reading R4W Sisters Network Start Up Guide. What is "R4W Sisters Network"? Each member of Running4women will have the option to make their own "Profile page". (It's Free!) It's a place where they can introduce themselves to other members of R4W, have their own personal photo gallery, their own 'blog', and their own message systems inside the R4W website. We call the profile page "R4W Sisters Network" . . . keep reading Group Poster Make running much more fun by getting your own group together. The good days become even better and the bad days are nowhere near as bad when you are running with a group of like minded women. Simply download this poster and spread around your community. You will be surprised how many women want to get fit, lose weight but don't have the confidence to go it alone. . . . keep reading Training Diary Running is a very basic yet magical form of exercise - you simply put one foot in front of the other and before you know it you have covered a couple of miles. Each week you will discover that you can run a little farther and perhaps a little faster than the previous week. This book will help you achieve things that you never, really, thought possible. . . . keep reading More

Exercises For Your Core At Home Part 2 Understanding your core Your body's core -- the area around your trunk and pelvis -- is where your center of gravity is located.When you have good core stability, the muscles in your pelvis, lower back, hips and abdomen work in harmony. They provide support to your spine for just about any activity. . . . keep reading Exercises For Your Core At Home Part 1 Did you know that your core is where all movement in your body originates? Core exercises are an important part of overall fitness training that, except for the occasional sit-up or crunch, are often neglected. . . . keep reading Advanced Heart Rate Zone Calculator Use this calculator to determine a more accurate heart rate in whatever heart rate zone you desire for your workouts. You will need to know both your Resting Heart Rate and your Maximum Heart Rate for this calculator. . . . keep reading Simple Heart Rate Calculator Use this calculator to determine your heart rate in whatever heart rate zone you desire for your workouts.Simply enter your age in the field provided To get the most out of your workout, you should work out in one of the "zones" depending whether your goal is weight loss, an aerobic workout or an anaerobic workout. . . . keep reading Pace Calculator Plan your race pace and splits, figure out how far you can run based on your estimated pace, or calculate the pace of your training runs. Leave the maths to us with this nifty little tool. Pace judgement comes with experience and practice. The pace calculator here will assist you in splitting your distance down into manageable sections. . . . keep reading