We are pleased to announce the first annual IAWR Women’s Running Telesummit. This unique event will be held November 29th – December 2nd, featuring five presentations from guest experts over the course of four days.
You can phone in and listen to each presentation from the comfort of your home, office or car. And – registration is free!
Learn how to:
- Train more efficiently and effectively so that you can improve your running without spending extra precious time
- Practice optimal nutrition for performance and maintaining your ideal weight
- Prevent, diagnose and treat injuries so that you can avoid frustrating layoffs that derail your progress
- Improve your running performance as you age
Join other women who share your passion for running and discover:
- Practical strategies for busy women to carve out time to get in your daily run
- How the women’s running community is revolutionizing both the running industry and fundraising
And more!
Click on Women’s Running Telesummit to find out who is speaking and when!
Used with permission by Jeff Galloway. Excerpt from Women’s Guide to Running by Barbara and Jeff Galloway, Meyer & Meyer Sport (UK) Ltd. www.JeffGalloway.com
After age 30, we lose bone mass each year. Weight bearing exercises, such as walking and running, have been shown to strengthen the bones (or at least maintain bone density), when there is adequate calcium in the diet. Some strength exercises can also strengthen connections to the spine and can help to maintain bone strength in this very important structure. Ask strength experts for other exercises that can help you. Swimming and cycling are two examples of non weight-bearing exercises that will not promote bone density.
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Meeting runners at race expos provides an opportunity to chat and discuss race preparedness. Many have a specific time goal for their race. We are sometimes asked our opinion if a runner’s race day objective is achievable. All too often, the goal time is not based upon a measurable indication of fitness level or race preparedness.
A related scenario occurs when runners fall short of achieving their time objective in their race. When conducting the “post-mortem” analysis and looking for lessons to apply to upcoming training and racing, they need to ask themselves if their race objective was reasonable.
So, how can you know if your goal time is or was realistic?
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The Athlete’s Kitchen
Copyright: Nancy Clark MS RD CSSD October 2010
Sports Snacks: Food Suggestions for Fueling Hungry Runners
“What should I eat before I exercise?” That’s a key question—as well as what to eat during extended exercise—that runners commonly ask me, a sport nutritionist. While they know the words carbs, proteins and fats, they often don’t know how to translate those words into food choices. Hence, the goal of this article is to offer specific food suggestions to fit a variety of exercise situations. This is far from a complete list! Please be sure to experiment with new pre- and during-exercise foods to learn which ones settle best in your gut, don’t “talk back” and enhance your performance.
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by Dr. Kate Hays
It’s the day before your first marathon and you’re wondering: What on earth have I gotten myself into, anyway? Good question!
I hope you’ve done your training, whether with a running group, an online running coach, or careful attention to a running clinic-type training program. Marathons—and half-marathons—have become increasingly popular. Last year, nearly ½ a million completed a marathon in the U.S. Among other things, that means that some people will think: “If so many people are doing it, I can too.” Which may well be true…if you train sufficiently.
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We are pleased to announce that Dr. Kate Hays has joined the IAWR as a Guest Expert. Dr. Hays is a psychologist specializing in sport psychology and performance psychology. She founded the very successful Toronto Marathon Psyching Team; as a recreational runner, she is especially passionate about working with runners. In her sport psychology work, she focuses on both the mental skills associated with optimal performance as well as the mental benefits of physical activity.
Prior to her move to Toronto in 1997, Dr. Hays’ training and practice occurred in the U.S. northeast. Internationally recognized for her scholarship and innovative practice, she served as president of the Division of Exercise and Sport Psychology of the American Psychological Association and continues to maintain leadership positions in psychological organizations in both Canada and the U.S. Dr. Hays has authored five books as well as numerous chapters and articles on the intersections of sport, exercise, psychotherapy, performance psychology, and positive psychology.
Each issue of the IAWR newsletter contains practical information that you can easily apply to get more from your running, racing and a healthy lifestyle. To start receiving our weekly email newsletter, click on info@iawr-connect.com and put your first name and email address in the Subject line.
I was recently asked: “Why does running a half or full marathon increase susceptibility to colds?”
There is a large body of research that shows that moderate exercise reduces the incidence and severity of a cold or flu but intense or prolonged exercise increases the risk and severity of infection.
The research I found most relevant to runners and endurance athletes was conducted by noted exercise immunologist, Dr. David Nieman, Director of the Human Performance Laboratory at Appalachian State University. (Lance Armstrong has worked with Dr. Neiman and has been tested in his lab. If he’s good enough for Lance, he’s good enough for me). Dr. Neiman found that running or cross-training 30 to 90 minutes a day several times a week strengthened the immune system. However, exercise longer than 90 minutes increased risk of infection.
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By Meghan McEwan
It’s hard to determine exactly when it started. I remember as a child hearing stories of my uncle running marathons and feeling an overwhelming sense of excitement. Can people really run that far?? How does one run for hours and hours on end?
The years passed and the most I ever ran was to my friend’s house and back. As I approached the end of my last year at university, I entered my first race. It was a 5km dash that started just outside my apartment in downtown St. Catharines. I remember not knowing where to pin the bib with my name and number so I stuck it on my back. When I blew through the finish line they couldn’t call my name because they couldn’t see it. In retrospect I should have come through running backwards. Lesson learned…the bib goes on the front.
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Goal Setting
Regardless of your objective — running a certain number of times per week, completing a race or finishing a race in a specific time, you’ll be far more likely to achieve your objective if you have an organized plan to get there – daily goals that you’ve recorded in your log.
Motivational Tool
Recording a daily schedule in your log increases your commitment to a course of action and the likelihood of following through. Many runners (me included) hate recording zeroes on days that are scheduled run days. Knowing that your log will hold you accountable will help get you out the door on days when you just don’t feel like running and keep you on track with your commitment.
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