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Do women train or run differently than men? 
There is no significant difference in the training protocol for men and women. However, on average, females are two-thirds as strong as males. Bearing this in mind, there are a few physiological differences between the two which are described below.
Non-modifiable Differences
Haemoglobin: Women have 15% lesser haemoglobin than males, leading to a lower total oxygen carrying capacity of blood.
Smaller heart and lower cardiac output: Cardiac output=heart rate X amount of blood pumped out from the heart. A smaller heart leads to a higher heart rate and lesser blood pumped out of the heart, and consequently lower aerobic capacity.
Modifiable Differences
Strength: When men do strength training, they develop increased strength and muscle size, due to the effects of testosterone. However, women gain strength with relatively less increase in muscle size due to the effects of oestrogen. To compensate for the physiological disadvantage  of smaller muscles, women should place emphasis on strengthening while marathon training.
Endurance: In endurance sports such as running, women’s performance lags behind men by 5–15%. This is related to the difference in body size and composition. For women to successfully complete their run, endurance training is of prime importance.
Fat Percentage: Women have a higher fat per cent (26%) compared to men (14%). This extra fat accounts for 75% of the difference in endurance, making strength training crucial.  

Is it safe to run when pregnant or when menstruating? 
Research supports the notion that some form of exercise during pregnancy is an effective way to improve general emotional being. However, according to Indian gynaecologists running in any form is best avoided during pregnancy. Safer exercise forms include walking and swimming ( only to be done with permission from the gynaecologist)
Research shows that there is no contraindication for menstruating women. However, many women do not feel comfortable doing long runs during the first three days. It is advisable to listen to your body.

Are women more prone to iliotibial band syndrome (ITBS) than men? 
Women are more prone to ITBS than men, as they have a wider pelvis, which increases the angle that the hip forms with the knee. Thus women have weaker buttock muscles, leading to increased load on the ITB. Women should train their buttock and core muscles optimally to prevent ITBS.
Due to the biomechanical differences there are various injuries more common in women than in men. Some of them are patello-femoral pain syndrome, ACL strain and stress fractures. 

How do I prevent injuries whilst running?
You can prevent running-related injuries by ensuring adequate hydration and nutrition. Avoid pushing your body especially on slopes and uneven terrain.
Cramps can be avoided with adequate hydration (with electrolytes), proper pacing and following a good strengthening program. Minor cramps can be dealt with through gentle massage, slowing down your pace and walking if necessary until the cramp resolves. Major cramps need rest and evaluation by a healthcare professional.
Shin splints can be avoided by not pushing the body on inclines, employing proper pacing, doing strength training for the lower body and wearing the right shoes.
Minor strains/sprains: To avoid minor strians and sprains follow the PRICE concept. Protect the injured part from further injury, rest the part with ice application, compress and stabilize the part, elevate the part to control swelling. 
Unexpected pains such as chest pain should be addressed by healthcare professionals at the earliest. These pains shouldn’t be taken lightly.

How important is hydration?
Adequate hydration is essential for optimal running performance. Water maintains blood volume and regulates body temperature. People should aim to replace at least 80 per cent of fluid loss. A rough estimate would be consuming 150 to 200 ml of fluid every 10 to 15 minutes. It is important to remember that thirst is not an accurate guide to hydration status.

Do I need to change my eating habits when training for a marathon?
Sports dieticians recommend that early in the week prior to competition a normal, moderate to high carbohydrate diet should be maintained as the training tapers. This will maintain a steady level of muscle glycogen. Three to four days prior to the competition, as training is reduced, it is recommended to simultaneously increase carbohydrate intake to 70–80% of the total intake. 

Why should I stretch?
Stretching is essential to ensure your muscles are prepared for the run. Tight muscles predispose a runner to avoidable injuries. The common muscles to be stretched are: calf, hamstring, ITB, gluteal muscles and hip adductors. 

Quick Tips
Set realistic goals (especially for the first timers)
Avoid running (or increasing your pace) uphill. Judicious walk/ trot/ jog advised.
Avoid burst running uphill.
Inspect your shoes before the run, keep them dry.
Use running socks for the same- keep an extra pair.
Hydrate yourself- 250 ml of water intake every 30-45 mins is recommended.
Avoid getting carried away in downslope running, maximum injuries happen due to careless and awkward landing techniques.
Clothing – light breathable, non - cotton sportswear to avoid fabric sticking to body.
Apply Vaseline at friction points.