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If you have just taken up running or are thing of doing so then this is the place to come to! Here you will find great information about running, helath and fitness which will help you achieve your goals.
Whether you simply want to lose weight and get fit or eventually run a marathon this is the place to start!
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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… . . .
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Introduction To Periodisation Training
Are you just starting out? Are your fed up with training aimlessy and getting nowhere? Are you beginning to lose motivation? Are you stuck in a rut and don't know where to turn to? Are you eager to improve your running performance? Then you will need to read this introduction to Periodisation training - it will change your ideas about training programmes! . . .
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Age and Performance
What is Endurance? It means the ability to go on working for hours at a slow speed, or with alternating periods of high level and low level activity. If the pace is slow, most of the energy will come from fats - and a kilogram of fat provides enough energy to run for 50 miles. Moreover, in a slow-paced event it is possible to take in high carbohydrate drinks on the move. . . .
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Age Need Not Lead To Loss Of Endurance
Age need not lead to loss of endurance. Older runners may lose speed, but their experience and mental strength enables them to go on performing well for a long time. It is inevitable that we will all slow down with age. Evolution depends on a rapid turnover of the generations and there is a built-in obsolescence in living material. . . .
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Blisters - The Bane of Every Runners Life!
Blisters are possibly one of the common running injuries. They can hit you when you least expect it and can put an end to a good race or training run, with the niggling pain taking your concentration away. Blisters are caused by a combination between friction excessively moist foot environment. . . .
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Heart Rate Monitors - Why Use Them? Part 2
The only way to truly find your maximum heart rate is to exert yourself vigorously for several minutes, obviously while wearing your heart monitor. In doing this, you have two options:Perhaps the best way for most people to find their MHR is to calculate it themselves. The most effective method is to do interval training, preferably on a hill. . . .
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Heart Rate Monitors - Why Use Them? Part 1
Heart Rate Monitors for runners have existed for several years now, but it wasn't until relatively recently that the technology behind them, and the development of heart monitor training techniques came together to make training with a monitor both simple and effective for the average runner. . . .
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Lorraine Moller - An Inspiration
Lorraine Moller won the first marathon she ran - a race she hadn't even intended to finish - and the next eight as well. The brilliant runner from New Zealand was both pioneer and champion, winning three world championships (1980, '82, and '84) and three Osaka Marathons (1986, '87, and '90). . . .
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Setting Short and Long Term Goals
There must be an ongoing, periodic review and assessment of the goals so that they do not lose their effectiveness. Sometimes goals need to be adjusted along the way to keep them challenging, as well as realistic. Then, it is important to set short-term and daily goals that lead up to the long-term goal. . . .
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Race Preparation Part 2
To be successful -- which means running to the limit of your particular ability within the constraints imposed by your environment, including work, study, family responsibilities, or all three -- you must follow certain rules in both training and racing. These rules ensure that the time you spend in training is not wasted and that it produces your best possible result. . . .
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Race Preparation Part 1
One of the attractions of running is that it is possible to prepare properly for a race and be fairly certain of the outcome. Chance plays only a small role in running; what happens is predictable on the basis of the runner's physical endowment, recent race history, and training history. . . .
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Running Shoe Terminolgy Part 3 S-U
We have all gone into a Specialist Running store at some time and been totally baffled and bewildered by the "techno speak" of some sales assistants. Hopefully this 3 part series will arm you with some of the terms that are used when it comes to talking running shoes. Part 1: S - U . . .
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Running Shoe Terminology Part 2 I-R
We have all gone into a Specialist Running store at some time and been totally baffled and bewildered by the "techno speak" of some sales assistants. Hopefully this 3 part series will arm you with some of the terms that are used when it comes to talking running shoes. Part 2: I - R . . .
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Running Shoe Terminology Part 1 A-H
We have all gone into a Specialist Running store at some time and been totally baffled and bewildered by the "techno speak" of some sales assistants. Hopefully this 3 part series will arm you with some of the terms that are used when it comes to talking running shoes. Part 1: A - H . . .
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Training Programmes Terminology
Different coaches tend to use slightly different terminology when writing training programmes and I am sure we are no different. To help you understand the way we write our programmes we have put together a glossary of the terminolgy we use starting off with an explanation of a simple session, which will explain the way we write our programmes. . . .
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Here's what our members are saying ...
Thanks Katharine for responding and forwarding my question to Angela and Kate. They provided me with some really good, sound advice to think about and now I will set and implement some realistic goals and quit being so hard on myself.
I love R4W!
Jo USA
When I became a member I was recovering from a serious injury caused by a car accident. The support I got from the women on the forum was invaluable in my fight back to fitness.
I’ve gained in so much confidence and met some great people. It’s the place I come if I need support, encouragement or just a kick sometimes! Best of all it’s a place for just the girls!
Donna UK
R4W has made such a difference to my running and just about every other part of my life! Whether I need training advice or tips, encouragement and support, I have found it on R4W.
It’s a unique site, just for women and I cannot recommend it highly enough.
Sarah UK
Since joining R4W, I have made many friends some of whom I have never even met and I have received more advice, friendship and motivation than I could ever have wished for. I have also achieved many things I once thought were not possible.
So a big thanks to all at Running4Women without you none of this would have happened.
Wendy UK
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