Running for Women [Paperback]

Jason Karp (Author), Carolyn Smith (Author)

Book Description

Publication Date: June 14, 2012 | ISBN-10: 1450404677 | ISBN-13: 978-1450404679 | Edition: 1

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.

Editorial Reviews

Review

"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

About the Author

Jason Karp, PhD, is an exercise physiologist, a running and fitness expert, and the 2011 IDEA Personal Trainer of the Year. He offers science-based coaching to runners of all levels and consulting to coaches through his company, RunCoachJason. He is in demand as a presenter at numerous coaching, fitness, and academic conferences, including U.S. Track & Field and Cross Country Coaches Association, American College of Sports Medicine, American Society of Exercise Physiologists, and IDEA World Fitness Convention. Karp is also a prolific writer, with four books and more than 200 articles published in magazines, including Runner’s World, Running Times, Shape, Oxygen, Self, and Ultra-Fit.

Karp has enjoyed success coaching at high school, college, and club levels. He has taught USA Track & Field’s highest level of coaching certification and was an instructor at the USATF/U.S. Olympic Committee’s Emerging Elite Coaches Camp at the U.S. Olympic Training Center. The founder and coach of REVO2LT running team and a competitive runner himself, Dr. Karp is a USA Track & Field-certified coach and is sponsored by PowerBar as a member of PowerBar Team Elite.

Karp 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 Pennsylvania State University in 1995. Dr. Karp has taught exercise physiology and biomechanics at several universities and taught in the fitness certificate program at the University of California at Berkeley. He is currently an adjunct faculty member at Miramar College in San Diego, where he teaches applied exercise physiology.

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.

Product Details

• Paperback: 232 pages
• Publisher: Human Kinetics; 1 edition (June 14, 2012)
• Language: English
• ISBN-10: 1450404677
• ISBN-13: 978-1450404679
• Product Dimensions: 7 x 0.6 x 10 inches
• Shipping Weight: 1 pounds (View shipping rates and policies)
• Average Customer Review: 4.4 out of 5 stars  See all reviews (17 customer reviews)
• Amazon Best Sellers Rank: #307,144 in Books (See Top 100 in Books)

Most Helpful Customer Reviews

4 of 4 people found the following review helpful

5.0 out of 5 stars Helpful resource for runner gals November 30, 2012

By AnMa

Format:Paperback

Got this book a few weeks ago and loved it; I'm actually thinking of buying it as a Christmas present for one of my friends. I've bought several books on running along the years, but what I liked most about this one is that it presents serious, scientific and practical information in a concise and clear manner, while managing to remain an easy read and not at all overwhelming or confusing; content flows easily and information is easy to understand and most importantly, apply. Also, I think both beginner and more experienced runners would find this book resourceful.

4 of 4 people found the following review helpful

5.0 out of 5 stars So very helpful for everyone who runs .......... October 1, 2012

By Keith M. H. Donald

Format:Paperback

I am not the obvious person to read, (and to review), this book: male runner, veteran (master) 55-59 age group. However, I race against women, I train with them, my wife is an occasional runner and my daughter runs to keep fit. In short, you do not have to be of the female gender to appreciate this book's depth and value to the sport. This book is written with women in mind but should be read by all of us with an interest in the sport and a wish to support our fellow female competitors and training companions.

The combination of Karp and Smith is perfect. Karp is a physiologist and in 2011 was the Personal Trainer of the Year, voted by I.D.E.A. He coaches at the highest level. Smith is a renowned ultra-runner, having stepped up from shorter distances, and is a family diction and sports' medicine physician.

Their experience comes together in this readable, comprehensive book. Written with all age groups and levels of performance in mind, "Running for Women" explains the physiology of women and gives clear guidance as to the types of training and racing which should be undertaken at each stage in the cycle. The guidance is broken down in terms of age of the athlete, the number of "miles in the bank" and the impact on the runner of the athlete's menstrual cycle.

Throughout the book there are clear charts about training programmes, broken down into various categories. There are paragraphs on balancing motherhood and training, running with a group and the several components of training. The photographs add value too and feature in most chapters.

Of particular importance are the detailed sections on running when pregnant, and the importance of a balanced diet to maintain health and peak performance.... Quite frankly, it is vital that that older female runners note Karp's and Smith's recommendations on the prevention of bone loss; adequate estrogen is vital to bone health. If you are female runner, read the book to find out more and to have the best chance of remaining fit and healthy whilst continuing to enjoy the sport.

I learnt a lot when reading this book. Whether you are female or male, this is a really important addition to our library giving us clear guidance on how the female runners can remain fit and healthy at every stage of their running career. Read more ›

3 of 3 people found the following review helpful

5.0 out of 5 stars Serious Science for Serious Runners February 22, 2013

By deborah

Format:Paperback|Amazon Verified Purchase

This books is great- it explains the science behind improving running, instead of just giving instructions or giving anecdotes. The female-specific information covers issues that I have never seen before: monthly hormonal changes, female anatomy, and specific health issues for women. It also provides practical advice, with weekly plans and stretches and strength training. All movements (stretches and strength training) have clear directions and images. This book is probably not for the "couch-to-5k" beginner, but for the runner who is ready to improve on her running. If you're ready to really understand running and see some improvement, this book will not disappoint!

3 of 3 people found the following review helpful

4.0 out of 5 stars Women Runners Biomechanics February 18, 2013

By Jill Bemis

Format:Paperback

The book is based upon the experience and research of exercise physiologist, running and fitness expert Jason Karp and family practice and sports medicine physician Carolyn Smith. Fourteen chapters look at running from a purely female perspective, covering such topics as the menstrual cycle, pregnancy and menopause, and how these affect the sport.

The authors examine the biomechanics of running, including anatomy, electromyographic responses, joint kinetics, and metabolic reactions that occur in adult women.

Guidance for building a conditioning base, adding strength, power and speed training is based on the most effective workouts that take into consideration estrogen and other sex-specific performance factors, while avoiding the risks of disordered eating, osteoporosis and menstrual irregularities. Sample training programs, stretches, and nutrition are aimed at preventing injuries and maintaining good health and wellness.

Trainers, physical therapists, and individuals can use this scientific, practical guide to tailor training to target specific anatomical, physiological and metabolic reactions, plan workouts and improve performance to fit an individual woman's condition.

3 of 3 people found the following review helpful

5.0 out of 5 stars Running women should get this book! December 6, 2012

By JK

Format:Paperback

I got this book for my fiance'. I consider myself a serious intermediate runner, and my fiance' a solid intermediate runner (she has been running for several years up to the half marathon distance). I can't tell you how valuable the information in this book has been for both of us. I recall several runs where my fiance' would notice she just didn't have the energy she normally did, or her perforance would suffer for reasons she couldn't understand. Dr. Karp's book has answered all of our questions and then some. It provides highly valuable and insightful information about female physiology and the reasons performance and health are impacted by different physiological responses. It provides extremely useful guidance on the best way and times to train, how to adjust for menstruation, pregnany, and aging and even highlights the best times to achieve peak performance given a woman's menstrual cycle (this is when we try to schedule our races :-)). It has really adjusted our thinking and approach to running, and how my fiance' and I now train together (which has had the added benefit of minimizing...er...um...what I will call "training disagreements"). It really has made a world of difference in her performance and overall health and well being. Thanks to Dr. Karp for such great, practical easy to digest information. This truly is a must read for both women runners and the men that support them.