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.
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.
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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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.
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
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
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 six-time 100K
national team member (2004, 2007, 2008, 2009, 2010, 2011).
As a runner, she is a national age-group record holder and a member of
the 100-kilometer national ultramarathon team. 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. She represented the United
States for the sixth time in the 100-Kilometer World Cup, which was held
in the Netherlands in 2011. 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.
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.
Lorraine Moller-- Boston Marathon Winner, Olympic Marathon
Medalist, Cofounder of the Lydiard Foundation, Author of On the Wings of
“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. Martin 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