Ladies Running

Safety

You want to run, but you have concerns about personal safety - there are some steps that you can take:

• Find a running partner - for security, motivation, fun
• Plan out your run, and let someone know where you're going and what time you'll return
• Join a club and run with a group - ask in any of our shops about clubs
• Consider carrying a mobile phone in case of problems
• You might consider carrying a personal alarm
• On dark and/or foggy nights you'll need reflective clothing - be seen, be safe

Shoes

• We're all different, but specialist ladies' running shoes generally have a different build to men's.
• Some of the same issues apply for men and women - your choice of shoe should depend on your foot type and the the sort of running you do - see our Guide
• If you're an experienced runner and/or have had advice before, check out some of our range here - you can buy online, or phone our Hotline 01423 562 162

Clothing

At UP & RUNNING, our specialist ladies clothing offers function and fashion.

Other training

"Core strength", "cross training" - many lady runners boost their overall fitness and supplement their running with gym and exercise work. U&R recognise this, and stock a carefully selected range of fitness shoes, cloting, and accessories.

Diet

It's said that running is one of the best weight-control exercises. But it isn't (unfortunately) a license to eat what you like. Sure, you'll be burning up calories. But you'll want to make sure that your diet includes carbohydrate (for quick-burn energy); a full range of nutrients to help growth and repair; and enough liquid to keep you properly hydrated. The links below, especially www.running4women.com, offer some good advice.

Motivation

When the first bloom of romance with running starts to fade, you need to work at keeping the relationship going!

• Join a club. There's a great social atmosphere. And lots of mutual encouragement.
• Set targets - training for these can get you through low spots, and what a high when you achieve them. Consider training for a race. If you like, there are women-only runs. 10km is the most popular race distance nowdays, but consider a 3 mile or 5 mile fun run as a first step. Check out our "Zero to Hero" race plan: Page 1, Page 2
• Watch out for the Ladies Nights at our shops, these events offer something for beginners and experienced lady runners alike
• Dear Diary - a training diary can help you set goasls and reach them, it'll help you stick with it through the tricky patches.
• Check out the links below!

Women's Running Links

Race For Life   Moonwalk, Walk the Walk Power walking events, uniting against breast cancer www.running4women.com Excellent magazine-style site