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Informationen zum Autor Claire Kowalchik is the author of The Complete Book of Running for Women , Rodale’s Illustrated Encyclopedia of Herbs , Runner’s World Running on Air , and Running Strong . Klappentext Authoritative and friendly, this total running book is the perfect companion for both beginners and long-time runners, featuring advice from the experts on exercise physiologists, nutritionists, doctors, and other women runners. Illustrations. Leseprobe Chapter One: Running for the Body Better to hunt in fields, for health unbought, Than fee the doctor for a nauseous draught. The wise, for cure, on exercise depend; God never made his work for man to mend. -- John Dryden, Epistle to John Driden of Chesterton (1700) Why take up running? Because it is the simplest, fastest, most accessible way to fitness and good health known to woman. You don't need a partner; you don't need equipment, a court, or a gym; and you don't need much time. A mere 20 minutes three or four times a week is enough to make you fit, although most of us find that 20 minutes isn't enough to satisfy our desire to run. Those who say they haven't time for running are simply making excuses. The morning, before the family wakes or work begins, is free time for most of us. If not, how about during your lunch hour or after you come home from the office? Just 20 minutes. It might seem difficult at first -- even the slightest changes in routine can take some getting used to -- but before you know it, you'll be figuring out ways to find 30 minutes, 40 minutes...an hour for running. Then there are others who say running is just too hard, too painful. They wrinkle up their noses at the mere thought of it. Running is hard, but that's one of the reasons we love it. We feel special as runners because we can endure. Besides, running gets easier. The reason many people say it's painful is because they go out for their first run and virtually sprint for as long as they can -- which isn't very long -- with their chest heaving, their tongues lolling, their muscles straining until finally they can go no farther. They stop and pant, hands on their hips, wobbly kneed. "I -- gasp -- hate -- gasp -- running," they say. So would I if I ran like that every day. Running is not an act of will over body -- the brain whipping the legs to go as fast as they can as long they can (except when you really are sprinting). When you're running, your mind and body work in tandem toward an enjoyable continuum of movement over the ground. In the beginning, when your body is not yet capable of blazing speeds, your mind should say, Okay, slow down. Let's go at a pace that's comfortable for you. Now that you don't have any excuses not to start, here are several reasons to begin running if you haven't already and to continue running if you have. Running Is the Quickest and Most Efficient Means of Weight Loss Let's compare running to another popular and convenient fitness activity -- walking. In 20 minutes of running at a relaxed 10-minute-per-mile pace, a 130-pound woman burns 200 calories. In 20 minutes of walking at 15 minutes per mile (a brisk pace), a 130-pound woman burns only 72 calories. Of the 200 calories burned running, roughly 100 come from fat and 100 from carbohydrates. The 20 minute walk burns 54 fat calories and 18 carbohydrate calories. Furthermore, studies show that running increases your resting metabolic rate (meaning you burn more calories even when you're not active) and improves your body composition by reducing body fat. The clear result of all of this is a leaner, trimmer figure. Vanity aside, managing your weight is one of the most important things you can do for your health, well-being, and longevity. Obesity is a heavy contributor to heart disease, high blood pressure, stroke, breast cancer, and diabetes. Runni...
