Important Parts of the Book

• It is never too late to start getting fit and running
• A lot of the women runners profiled in the book didn’t start running until they reached their 40s
• Exercise can improve your biomarkers similar to what a person in their 20s
  • So exercise is the best thing you can do for your health
• Exercise can improve your VO2 max, which correlates with longevity
  • VO2 max is how much oxygen you breathe that can go into your muscle while doing intense exercise
    • The higher, the better
    • This can increase with exercise
    • A lot of this exercise is done at low intensity but high volume
    • With some high intensity at low volume
    • Run slow most of the time and sprint every once in a while - like once a week.
• Do strength training to improve your running. Webb mentioned after months of working out, her running stride became more effortless, gaining compliments from her running group.
  • Strength training and running also improve the mind
    • Webb mentioned that she became super productive
      • She wrote this book
      • She wrote a movie screenplay
      • All amazing stuff
• Women runners tend to be more social than men
  • They like to run with others and consider this as hanging out