Master the marathon The ultimate training guide for women

With a wealth of books, coaches, and online training programs readily available, is there a need for another book for runners interested in conquering the marathon? According to Nolan, former features editor at Runner's World, the answer is yes, particularly for women, who make up nearly half of marathon participants. In an easy-to-digest format, Nolan guides readers through the marathon process with practical advice from what to expect at each phase of training and how to devise a workout schedule through strength-training exercises (with pictures), mental and physical challenges (including battling self-doubt), and women-specific topics, e.g., "Conquer Your Vagina." Readers expecting a training guide by a well-known coach or elite marathoner might be disappointed--several of the experts quoted throughout are not nationally known names. Regardless, Nolan's conversational style and willingness to share her own mistakes make her a relatable and positive guide. This worthy addition to running collections is sure to be popular with newbies as well as middle-of-the-pack and competitive runners embarking on their transformative marathon journey or in need of motivation to resume training after time away from the sport.

"The marathon is chess, not checkers," writes Runner's World contributor Nolan in her debut, a must-read guide that focuses on "what makes female runners different." Women, she notes, have smaller hearts than men, for example, which impacts oxygen intake levels, and they tend to run differently, as well, more often striking with the heel than landing mid-foot. Nolan's training plan begins with a two-month "Base Training" program to begin upping mileage and gaining strength ("Women can benefit and see faster results when they integrate a targeted strength program into their marathon training plan") and a pre-base plan for beginners. "In-Season Training," meanwhile, features a four-month itinerary focused on increasing intensity and strengthening hip flexors (often tight in women), and "The Taper" covers the three weeks before race day during which runners will decrease mileage for recuperation. Nolan also suggests strategies to strengthen the mind-body connection and overcome mental blocks (call a running buddy, do some race-day visualization), because "what can hinder a race is our mind getting in our way." Throughout, the author is frank and encouraging: "Every mile you put into it will give you something in return." Women looking for a guide to long distance running need look no further. (Sept.)