it's never too late to run

Permanently Beat Bacterial Vaginosis

Copyright 2015 Rachel Howe

Its Never Too Late to RunThe 40-Something Womans Guide to Starting to Run Faster, Further and BetterBy Rachel HoweCopyright 2015 Rachel HowePublished by Nordic Standard PublishingAtlanta, Georgia USA ALL RIGHTS RESERVED:No part of this book may be reproduced or transmitted for resale or use by any party other than the individual purchaser who is the sole authorized user of this information. Purchaser is authorized to use any of the information in this publication for his or her own use only. All other reproduction or transmission, or any form or by any means, electronic or mechanical, including photocopying, recording or by any informational storage or retrieval system, is prohibited without express written permission from the author. DISCLAIMER:While all attempts have been made to provide effective, verifiable information in this Book, neither the Author nor Publisher assumes any responsibility for errors, inaccuracies, or omissions. Any slights of people or organizations are unintentional.This Book is not a source of medical information, and it should not be regarded as such. This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering a medical service. As with any medical advice, the reader is strongly encouraged to seek professional medical advice before taking action.


Books by This AuthorBeat Hip Pain TodayThe 15 Best Arm Toning Exercises for Women [Illustrated]The 15 Best Breast Lifting Exercises for Women [Illustrated]The Top 10 Best Calf Toning Exercises for Women [Illustrated]The Best Butt Exercises For WomenThe 12 Best Thigh Toning Exercises for WomenGet a Bigger Butt - NOW!Copyright 2015 Rachel Howe

Table Of ContentsIntroduction

Chapter One: Lets Get Started

Chapter Two: Pre-running Rituals

Chapter Three: Running Techniques for Women 40+

Chapter Four: Training Programs for Women 40+

Chapter Five: Post-running Rituals

Conclusion


Introduction

Lets face it: Old age is what lies ahead. If you are 40 or 50 or even 60, you might not give much thought to the health challenges of aging and that gender definitely matters as we age. As women age, they often face a variety of health-related issues. Some, like menopause, are a natural part of life. Some, like diabetes or heart disease, might be related to lifestyle or family medical history. As a woman and personal health trainer, I am keenly interested in womens health. It is no rocket science that womens health is definitely different from mens and may require different treatment of prevention protocol. Specific symptoms attributed to menopause, such as depression and osteoporosis, have particular significance for women, especially those who near or entered the menopausal stage.

The complete book is available on Amazon:http://www.amazon.com/Its-Never-too-Late-Run-ebook/dp/B00W53TXQWCopyright 2015 Rachel Howe

Chapter One: Lets Get StartedWhen we talk about running, others may immediately think of racing. Running does not always mean racing, but rather a way to a better life. Running is considered to be one of the greatest ways to get your body into shape. It is marvelously effective at making your body healthier in a number of ways. When you engage in running, it targets almost every part of your body and it instantly lifts your mood. A 2008 study found out that after exercising, the parts of the brains associated with mood are teeming with endorphinsthe feel-good hormones.

What makes running so great is that you do not need to acquire new skillsyou just need to get out there and run.

The complete book is available on Amazon:http://www.amazon.com/Its-Never-too-Late-Run-ebook/dp/B00W53TXQW


Chapter Two: Pre-running RitualsWhen you reach your 40s, your running capacity decreases, muscle mass reduces, muscle elasticity reduces, lung elasticity declines, bone density deteriorates, metabolism slows down, body fat increases, and the immune system becomes weaker. Sounds depressing, eh?

Getting older means we are more prone to injuries. That is when warming up comes into the picture. Warming up reduces the likelihood of getting injured during your runs. It improves your athletic performance.

Imagine driving your car without allowing it to warm up a bit and driving it in freezing cold weather. How well will your car work? This basic principle applies when you exercise. Just like the car, warming up can physically prepare your body for the demands of strenuous exercise by gradually increasing your body temperature.



Chapter Three: Running Techniques for Women 40+As a woman ages, she develops a bad body posture. Bad posture in running can create a number of conditions that result from pulling on neck, shoulder, and back muscles. The downward motion created from poor posture pulls throat, abdominal and even leg muscles. Poor running techniques can increase your risk of unnecessary injury. It can also place undue strain on your body, as well as compromising your speed and performance. According to a statistic, 80 percent of runners have poor running technique.

Posture is an individual issue. When runners have poor posture, this may result to lower back pain and neck pain. Good runners should practice good form, says Randy Accetta, running coach at Craftbury Running Camp in Craftsbuty, Vermont.



Chapter Four: Training Programs for Women 40+Interval training, also known as interval workouts or interval runs, is a program that uses short bursts of higher-intensity activity followed by lower intensity recovery periods. This program can be a more effective way to train than exercising at one intensity level. The recovery phase is a really important part of interval training. The stop-and-start pattern trains your body to recover quickly between bursts of faster running, which over time, will gradually increase your ability to run faster for longer. Learning to run faster is a gradual process. Alternating bursts of fast running with a recovery period trains your muscles to work more efficiently and economically at higher speeds. Another benefit is that your routine moderately paced runs will feel easier. The long-term benefits from interval training are similar to those achieved from most types of longer-duration, moderate-intensity aerobic exercise, namely a lower risk of many chronic diseases, such as heart disease, type-2 diabetes, stroke and some cancers.



Chapter Five: Post-running RitualsThe following stretches target the major leg muscles to maintain healthy, flexibility and range of motion. Hold all stretches for 30 seconds to two minutes.

Standing Quad - Stand with legs together. Bend right leg, bringing your heel toward your butt, and grasp your right foot with your right hand. Press your foot into your hand, so that your leg does the stretching instead of pulling up with your hand.

Kneeling hip flexor and hamstring - From a kneeling position, place right foot on the ground in front of you, so the leg is bent 90 degrees, with knees and ankle aligned. You need to keep your back straight, press forward into your right hip while keeping your left knee pressed into the ground, stretching your left hip and right hamstrings. To increase the stretch to the left hip flexor, squeeze and contract the glute muscles of your left hip.

The complete book is available on Amazon:http://www.amazon.com/Its-Never-too-Late-Run-ebook/dp/B00W53TXQWCopyright 2015 Rachel Howe

ConclusionEvery one of us had to run at some point of timebe it as a punishment for coming late to school, a way to reach a train that you cant afford to miss or simply a part of competing in a sport. While most of us know it is healthy, not many people do it on a daily basis. Probably, if they knew about its various health benefits, theyll be more encouraged to include it in their lifestyles.

For most of us, running has made our lives better. I know this is true for me. Running has made me more confident, braver, and tougher. Women already hear plenty about all the things we should or should not do, that our bodies are not suited for, that we'd be better off not doing. I don't know about you, but I'm tired of hearing the litany of the things I shouldn't do because I'm a woman. I love to run, I'm good at running, and I'm going to keep doing it.



it's never too late to run

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