Breakthrough Women's Running: Dream Big and Train Smart

Description

Breakthrough Women's Running is written just for you—a woman runner who has big goals and needs a plan to achieve them. In her trademark fun and upbeat style, professional runner and coach Neely Spence Gracey will set you up for success with an inside look at her own story in the sport—paired with the science, experience, strategies, and insights that have worked for her and countless other female runners who set challenging goals and achieved them. Told with engaging storytelling and packed with colorful images and practical recommendations to improve your running, Breakthrough Women's Running offers 5K, 10K, half-marathon, marathon, and run-walk training plans to suit your current distance or pacing goals. With the strength and mobility workouts included in the plans, you don't have to wonder where and how to fit in these important (but often overlooked) components of a successful running training program. Learn how to breathe in rhythm and how to focus with mantras and mindfulness exercises. Get specific guidance on how to best manage unique challenges that women confront such as hormone fluctuations; training through the menstrual cycle, while pregnant, or after childbirth; and training while also raising a family. Know how to train to prevent injury as well as how to return to running should an injury occur. And fuel your training with five simple recipes that are nutrient dense and simple to prepare. You'll hear from well-known, successful women runners such as Sara Hall and Nell Rojas on how even elite runners experience highs and lows in their training as well as how they themselves overcame obstacles to reach their goals. At the ends of chapters, you'll find Breakthrough Goals—a section of small, tangible actions that you can apply in your own training to overcome specific obstacles. If you're looking for a strategic and progressive approach for breaking through your physical or mental barriers to achieve more successful and fulfilling running, you've found it with Breakthrough Women's Running. CE exam available! For certified professionals, a companion continuing education exam can be completed after reading this book. The Breakthrough Women's Running Online CE Exam may be purchased separately or as part of the Breakthrough Women's Running With CE Exam package that includes both the book and the exam. Contents Foreword Preface Acknowledgments Introduction PART I   1    Dream Big; Start Small A successful running journey begins with clear, compelling goals that motivate you and get you from point A to point B with joy and confidence.   2    Plan Smart You’ve set your goals; now, it’s time to build the foundation for reaching them. Learn how to approach your training to achieve success while realistically factoring in your lifestyle.   3    Recover Right Striking the right balance between training and rest is essential in reaching your goals and preventing burnout and injury.   4    Feed Your Fire Nutrition plays a huge role in your success as a runner. This chapter discusses how to supply your body with ample ingredients to recover and reap the results of your training. PART II   5    Master Your Cycle Monthly hormone cycles really do have a big impact on your training and performance. Practice how to minimize the downsides and embrace the strength and power you can tap into at different times during your cycle.   6    Ready, Set, Grow Running well and having kids aren’t mutually exclusive. Learn how to adjust to the physical and mental challenges that come with balancing the demands of motherhood and your running life. PART III   7    Train Like an Athlete Strength-training and cross-training can help you reach your running goals by preparing your body to perform your best. You’ll boost your fitness, protect yourself from injury, and keep both your body and mind balanced and engaged.   8    Stay Healthy There’s much you can do to reduce your risk of injury through preventative exercises and a strong, runner-friendly health care team that can properly guide your overall health.   9    Exercise Your Brain Your mindset enables you to truly reach your greatest peaks of performance. Using the principles of sport psychology, you can unlock your potential and ensure you keep having fun along the way. 10    Breathe Better Syncing your breath to your steps allows you to both regulate your efforts and keep you calm and collected when you’re pushing hard. We’ll provide specific instructions on implementing these practices to your best advantage. PART IV 11    Let’s Get Running! Organize your training plans based on your goal distance by following four phases: stability, buildup blocks, performance periods, and taper time. 12    5K and 10K Training Plan The 5K and 10K represent a significant challenge, offering an opportunity to test your speed and race at or near your maximum efforts. 13    Half-Marathon Training Plan Completing 13.1 miles represents a true accomplishment that can also present the perfect setting for a personal breakthrough. 14    Marathon Training Plan Running 26.2 miles requires respect, dedication, and a lot of time and energy. This training plan is 22 weeks long—that’s more than four months of dedicated, focused preparation. 15    Run-Walk Training Plan This plan is perfect for returning to running after an injury or pregnancy, rebooting your training, or if you’re newer to running. 16    Reset for Success When unexpected obstacles interfere with your ambitions, take a critical step toward success by learning how to cope with unexpected setbacks and adjusting your goals to match reality. 17    Get It Together Integrate the process goals you’ve set by working them into your running training plan for a complete guide to your next breakthrough. References Index About the Authors Earn Continuing Education Credits/Units