Running for Women 101: A Woman's Quick Guide on How to Run Your Fastest 5K, 10K, Half Marathon, Marathon, and Achieve New Personal Records!

By HowExpert

“Running for Women” is a complete handbook for women who run. It provides an overview of the unique aspects of women’s running and contains research-backed training advice for races of all distances. This how-to guide will teach women how to reach all of their running goals, and it touches on the following topics:

• The History of Women’s Involvement in Running
• Challenges and Benefits of Running for Women
• Training for a 5K by Building Speed and Endurance
• Increasing Distance to Run a 10K
• Mastering the Half Marathon
• Committing to Training for a Full Marathon
• Optimizing Performance with Nutrition, Sleep, and Weight Training
• Running Amidst Life’s Challenges

Intermediate-level female runners who have been consistently running at least three days per week will find this book to be useful in their training. It includes specific training advice for 5k, 10k, half marathon, and marathon races and provides concrete examples of workouts that are beneficial for women who are training for races of each distance. The book also contains support from groundbreaking scientific studies that have proven the effectiveness of various training methods, so you can be sure the recommendations in this book are based on sound evidence.

HowExpert publishes quick 'how to' guides on unique topics by everyday experts

• Language: English
• Publisher: HowExpert
• Release date: Nov 11, 2018
• ISBN: 9781949531565

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Book preview

Running for Women 101

A Woman's Quick Guide on How to Run Your Fastest 5K, 10K, Half Marathon, Marathon, and Achieve New Personal Records!

HowExpert with Jenni Jacobsen

http://www.HowExpert.com

For more tips related to this topic, visit www.HowExpert.com/running.

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Table of Contents

Recommended Resources

Chapter 1: Introduction to the Arena of Women’s running

Women’s Enthusiastic Participation in Running Events

Unique Challenges of Female Runners

The Undeniable Benefits of Running for Women

Chapter 2: Mastering the 5K as a Woman

Timing Your Training for Your Best Race

Building Endurance to Conquer the Race

Top 5K Speed Workouts for Women

Sample Training Plan

Chapter 3: How to Run Your Fastest 10K

Increasing Your Training Volume with Ease

Intense Speed Workouts to Prepare for the 10k

Tempo Runs: The Key to 10K Success

Sample Training Plan

Chapter 4: Simple Half Marathon Training for Women

Making a Time Commitment

Choosing the Perfect Goal Time and Training to Achieve It

Workouts that Combine Speed with Endurance

Sample Training Plan

Chapter 5: How Women Should Train for a Marathon

Garnering Support from Loved Ones

Mastering the Long Run for Marathon Success

Marathon Prep Workouts You Must Do

Sample Training Plan

Chapter 6: Other Considerations for Female Runners

Eating for Optimal Performance

Consuming an Adequate Number of Calories

Including Essential Vitamins and Minerals in the Diet

Eating the Right Amounts of Macronutrients

Other Nutrition Tips

Training with Weights for Increased Strength

Maintaining Healthy Sleep Habits

Chapter 7: Staying the Course

Managing and Preventing Illnesses and Injuries

Balancing Running with Other Commitments

Maintaining Motivation

About the Expert

Recommended Resources

Chapter 1: Introduction to the Arena of Women’s running

Women’s Enthusiastic Participation in Running Events

Women are passionate about running. In fact, long distance running is so popular among women that they outnumber men in participation in road racing events. According to Running USA, women comprised 57 percent of road race finishers in 2016, outnumbering men 9.7 million to 7.3 million. This trend has persisted since 2010 when women constituted 53 percent of road race finishers; their participation has consistently outpaced men’s, slightly increasing over the past six years and remaining stable at 57 percent since 2013 (US Road Race Trends). Women are especially attracted to half marathon races, as they made up 61 percent of half marathon finishers in 2015, per Running USA. Women also dominated 5k and 10k races, comprising 59 percent and 58 percent of participants, respectively (2016 State of the Sport).

The increase in women’s participation in long distance races represents a profound social movement that began centuries ago. Pauline has explained that after Katherine Switzer was the first woman to officially register for and run the Boston Marathon in 1967, at a time when society did not permit women to participate in marathons, there was a cultural movement characterized by women competing in road