Walking: a complete guide for women

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Taxis should be fairly inexpensive, but be wary of drivers who try to negotiate fixed fares or those who try to shortchange you. Make sure you have plenty of smaller currency bills to pay for taxis if you decide to go that route! One of the things the biggest things I want to highlight, especially for solo female travelers, is that Istanbul has a dedicated Tourism Police department that is located between Hagia Sofia and the Basilica Cistern.

If something should go wrong, this is the place you want to go to! Istanbul is generally pretty safe and petty crime is low. However, be careful around the Old Town as pickpocketing and bag snatching can happen. Avoid hanging out solo in Taksim late at night after 10 pm , especially on the main street Istikal Cadessi. High heels and mini-skirts should also not be worn around town. Choosing an older taxi driver is usually a safer bet, as they tend to be less likely to try and defraud passengers.

As with any solo travel in a big city, it is wise not to get too intoxicated or to leave yourself vulnerable in bars and clubs.

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I recommend always ensure you have a friend to travel back to the hostel or hotel with if you are going out at night, or let someone know where you will be going. The culture in Istanbul is very different than most western countries. In many of the tourist areas of Istanbul, there will be men who approach female visitors or follow them in an uncomfortable manner. I personally never experienced any problems with local men and found those that I encountered to be very gentlemanly and polite. However, if you do encounter anyone like this, tell them firmly to leave you alone, and, if they persist, go to an area where there are a lot of people.

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Approaching members of the tourist police is always a good idea in this kind of situation. Save my name, email, and website in this browser for the next time I comment. Notify me of follow-up comments by email. Notify me of new posts by email. This site uses Akismet to reduce spam. For example, you might set a goal to participate in a 5K race and run the entire distance with no specific goal for pace.

How to Do the Run Walk Method

In this scenario, the goal would be to keep the run segment relatively easy. Some coaches recommend keeping it to a low-intensity jog. Then the walk should be brisk enough to maintain a moderate intensity.

Since there isn't a big difference in the intensity between the jog and the brisk walk it becomes easier to eventually blend the two together into a steady jog. According to Galloway, you'll run 13 minutes faster in a marathon if you take walk breaks as opposed to running continuously. If this is your goal, then your run pace is determined by two factors: your fastest one-mile pace Galloway calls this your Magic Mile pace and the distance of the training run or race.

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He uses a calculator to assign values to each interval. Your marathon run pace would be and your half marathon run interval pace would be During the walk segments, Galloway recommends that you should walk slowly with a short stride as longer strides can cause shin irritation. Also since the purpose of the walk segments in this scenario is to allow for recovery, your walk pace can be a little bit slower. To do so, simply use the same intervals you've used in training. Or some runners like to use longer run intervals to reach the finish line faster. For example, you could take a second walk break at every mile marker or every water stop.

Then continue running after the walking interval is over. When you stop to do your walk interval, make sure there aren't other runners behind you because they may run into you when you slow down. Get over to the side of the road, or an area of the race where you won't be annoying other racers.


This Beginner's Running Plan Can Take Your From Couch To 5K In 4 Weeks

For example, some people enjoy running because it gives them a mental release where they can focus on their thoughts. Some even refer to running as a meditative experience. If you are watching a stopwatch and changing your activity every minute or so, it is not likely that you will get into a meditative or flow state. In addition, it may be harder to focus on running-related form issues such as breathing or posture.

If you are running well and feeling strong, it might be difficult to slow to a walk only to watch runners from behind pass you by. Then slow until your breathing is under control, an easy jog or walk.

How to Do the Run Walk Method

Now is not the time to panic. Grab a friend, find a crew, look for a local running group. Long runs are always easier and more fun with friends. Woods says: "Hills are speed work in disguise. You should run the hills with the same intense effort as last week, using an easy jog or walk downhill to recover.

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You now have all the tools needed to make running a seamless part of your lifestyle. Type keyword s to search.

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