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

How to Treat Shin Splints Firstly, be sure to remove the cause of the problem. Whether it be a biomechanical problem, or an overload problem, make sure steps are taken to remove the cause. The basic treatment for shin splints is no different to most other soft tissue injuries. Immediately following the onset of any shin pain, the R.I.C.E.R. regime should be applied. . . . keep reading Plantar Fasciitis Exercises Cases of plantar fasciitis can linger for months at a time, with pain increasing and decreasing in an unpredictable pattern. Often, plantar fasciitis discomfort may nearly disappear for several weeks, only to re-emerge full-blown after a single workout. About 10 per cent of individuals who see a doctor for plantar fasciitis have the problem for more than a year. . . . keep reading Most Female Elite Athletes at Risk From the Female Athlete Triad Six out of 10 elite female athletes of reproductive age are at risk of the so-called 'female athlete triad' -- disordered eating, amenorrhoea and osteoporosis -- according to a large population-based study from Norway. Contrary to the researchers' expectations, non-athlete controls were at even higher risk of this potentially life-threatening syndrome than elite athletes -- 62.9% compared with 60.4%. . . . keep reading Strength Training Enhances Distance Running Performance One of the most fundamental rules of training is specificity; if you want to train for an event, your training should replicate the demands of that event. The rule of specificity arises because different events tend to rely on different energy systems in the body (which need to be specifically trained) and also because many disciplines require a specific set of motor skills and neurological adaptations. . . . keep reading 15 Laws Of Training Part 2 Specialise: Basically this means if you want to develop as a runner then running has to be a major part of your training programme. Runners appreciate that training is absolutely specific and that they are only fit for the sport for which they train. . . . 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

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 Body Mass Index Calculator The healthy weight range is based on a measurement known as the Body Mass Index (BMI). This can be determined if you know your weight and your height. Body Mass Index (BMI) can be used to indicate if you are overweight, obese, underweight or normal. It will, however, overestimate fatness in people who are muscular or athletic. . . . keep reading