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Excerpts
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A woman’s metabolism
Metabolism refers to all of the energy-requiring chemical reactions occurring inside your body. At any one time, trillions of reactions are going on inside of you, including the growth of new tissue, muscle contraction, and the breakdown of food for energy.
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Exercising during pregnancy
Recommendations for exercise during pregnancy have undergone significant modifications since 1985. Initial guidelines placed restrictions on exercise intensity and duration, limiting women to a heart rate of less than 140 beats per minute and restricting exercise to 15 minutes or less.
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Common overuse injuries
Although stress fractures and patellofemoral pain syndrome are the most common running-related injuries among women, other overuse injuries can occur in female runners, including iliotibial band syndrome, plantar fasciitis, and Achilles tendonitis. These injuries are common in both recreational and experienced runners who increase their training load too quickly.
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©2017
Running for Women
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Short Description
Running for Women provides comprehensive information on training
female runners based on their cardiovascular, hormonal, metabolic,
muscular, and anatomical characteristics. Women will learn to maximize
workouts around the menstrual cycle and to guard against common
injuries, disordered eating, osteoporosis, and menstrual irregularities.
© 2012
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Paper
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Book 232 pages
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ISBN-13: 9781450404679
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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.
Foreword
Acknowledgments
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
Appendix: Evolution of Women’s Competitive Running
Index
About the Authors
Dr. Jason Karp is one of America’s foremost running experts
and owner of Run-Fit. He is the 2011 IDEA Personal Trainer of the Year,
2014 recipient of the President’s Council on Fitness, Sports, &
Nutrition Community Leadership Award, and creator of the Run-Fit
Specialist certification. Jason has given dozens of international
lectures and is a featured speaker at the world’s top fitness and
coaching conferences. He has taught USA Track & Field’s highest level
coaching certification and has led coaching camps at the U.S. Olympic
Training Center. He has written six books and more than 200 articles in
international coaching, running, and fitness magazines. He is the senior
editor for Active Network.
A competitive runner since sixth grade, he is a nationally-certified
running coach through USA Track & Field, has coached high school and
college track and cross country, and was a member of the silver-medal
winning U.S. masters team at the 2013 World Maccabiah Games in Israel.
Jason received his PhD in exercise physiology with a physiology minor
from Indiana University in 2007, his master’s degree in kinesiology from
the University of Calgary in 1997, and his bachelor’s degree in exercise
and sport science with an English minor from Penn State University in
1995. His research has been published in a number of scientific journals.
Carolyn Smith, MD, is a family practice and sports medicine
physician who serves as director of the student health service at
Marquette University and head medical team physician for the department
of intercollegiate athletics. She also maintains her teaching interests
in her role as medical director for the athletic training education
program.
Smith is a versatile runner with a career that has spanned more than
three decades. After a postcollegiate career running shorter distances,
Smith embraced ultrarunning in 2002 and has enjoyed success in distances
ranging from the 50-mile run to the 24-hour run. She is a former 24-hour
and 100K national champion. She has had the privilege of representing
the United States on two 24-hour national teams (2005, 2007) and is a
100K national team member (2004, 2007, 2008, 2009, 2010, 2011, 2012).
She is a national age-group record holder. In 2009, she held the fastest
time in the world for the 50-mile ultramarathon and was ranked No. 1 in
that event in the United States. In 2011 she set a national age-group
record for the 12-hour run, finishing first among all participants in
the FANS 12-hour ultramarathon in Minnesota, running 83 miles in 12
hours - more than 12 miles ahead of the second place finisher. She
represented the United States for the seventh time in the 100-Kilometer
World Championship, which was held in Italy in 2012. In 2012 the U.S.
women’s team won the gold medal, an accomplishment Smith was also a part
of in 2009.
In addition to a medical degree from the University of Illinois, Smith
holds a master’s degree from Northern Illinois University and a bachelor’s
degree from the University of Wisconsin, both in exercise physiology.
Following a faculty position with the St. Michael Hospital Residency
Program in Milwaukee, and the Medical College of Wisconsin, Smith joined
the Marquette University student health service in 2002.
"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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