As best-selling author John Gray pointed out, men are from Mars and women are from Venus. There are obvious differences between women and men in anatomy, physiology, hormones, and metabolism. So why do most running books take a one-size-fits-all approach to training? Finally, here’s one that doesn’t.
Running for Women provides comprehensive information on training female runners based on their cardiovascular, hormonal, metabolic, muscular, and anatomical characteristics. In this authoritative guide, authors Jason Karp and Carolyn Smith answer the questions and tackle the topics women need to know:
• The impact of the menstrual cycle on hydration, body temperature, metabolism, and muscle function
• The most effective workouts for endurance, speed and strength, lactate threshold, and VO2max
• How and when to train during the menstrual cycle, pregnancy, and menopause
• Preventing knee injuries, stress fractures, and other common running-related injuries
• Avoiding the risks of the female athlete triad—disordered eating, osteoporosis, and menstrual irregularities
• How to use sex differences to your advantage
Based on the latest research on estrogen, metabolism, and other sex-specific performance factors, Running for Women will change the way you fuel, train, and compete. If you are serious about running, this is one guide you must own.
Table of Contents
Part I Physiology
Chapter 1 Performance Factors and Sex Differences
Chapter 2 Menstrual Cycle, Hormones, and Performance
Chapter 3 Pregnancy
Chapter 4 Menopause
Chapter 5 Older Runners
Part II Training
Chapter 6 Training Components
Chapter 7 Base Building
Chapter 8 Acidosis (Lactate) Threshold Training
Chapter 9 Aerobic Power Training for VO2max
Chapter 10 Speed and Strength Training
Chapter 11 Building Your Training Program
Part III Health and Wellness
Chapter 12 Female Athlete Triad
Chapter 13 Injuries and Female Runners
Chapter 14 Performance Nutrition and Female Runners
"Using meticulous research, Karp and Smith have created a practical and intriguing masterpiece for female runners of all ages and abilities. Highly recommended!"
Lorraine Moller-- Boston Marathon Winner, Olympic Marathon Medalist, Cofounder of the Lydiard Foundation, Author of On the Wings of Mercury
“In Running for Women, Carolyn Smith and Jason Karp combine scientific research with realistic guidelines that all women can follow to combat the effects of aging.”
Meghan Arbogast-- Four-Time Qualifier to the Olympic Marathon Trials, Team USA Leader at World 100K Championships, World-Record Holder for 50+ Age Group in the 100K
“In Running for Women, Dr. Karp and Dr. Smith provide women and their coaches a clear path to success and enjoyment in training and racing."
Joe Compagni-- Director and Head Coach, Men's and Women's Track and Field and Cross Country Monmouth University
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