Breakthrough Women's Running epub
Dream Big and Train Smart
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.
AudienceFemale runners who are looking to take their training to the next level.
Chapter 1. Dream Big; Start Small
Chapter 2. Plan Smart
Chapter 3. Recover Right
Chapter 4. Feed Your Fire
Chapter 5. Master Your Cycle
Chapter 6. Ready, Set, Grow
Chapter 7. Train Like an Athlete
Chapter 8. Stay Healthy
Chapter 9. Exercise Your Brain
Chapter 10. Breathe Better
Chapter 11. Let’s Get Running!
Chapter 12. 5K and 10K Training Plans
Chapter 13. Half-Marathon Training Plan
Chapter 14. Marathon Training Plan
Chapter 15. Run-Walk Training Plan
Chapter 16. Reset for Success
Chapter 17. Get It Together
"Every runner wants to reach the next level. In Breakthrough Women’s Running, Gracey and Kuzma show you how. This book is packed with clear, easy-to-follow advice plus personal stories and anecdotes that will elevate your running and your life."
—Michelle Hamilton, Journalist and Coauthor (With Olympian Deena Kastor) of Let Your Mind Run
"In our community, there are few things we love more than a book written for women, by women. Breakthrough Women’s Running is a robust lifestyle guide that will help you take your fitness—and confidence—to the next level.”
—Sarah Bowen Shea, Coauthor of Run Like a Mother and Host of Another Mother Runner Podcast
"This book is game changing for women's running. I found myself wanting to keep reading and reading as I simultaneously soaked in wisdom, smiled in appreciation, and nodded my head in agreement. Neely and Cindy are elevating women's running in the best way."
—Megan Roche, MD, Coach for Some Work, All Play (SWAP); 2016 USATF Women’s Ultra Trail Runner of the Year; Six-Time Member of Team USA; and Coauthor of The Happy Runner
“If you’re a female runner looking to reach the next level, let Breakthrough Women’s Running help you get there! Blending the perspectives of pro runner Neely Gracey and prolific running writer Cindy Kuzma, along with the experiences of seasoned and successful athletes, this book is a must-read for female runners of all ages, abilities, and aspirations.”
—Becky Wade, Professional Runner and Author of Run the World: My 3,500-Mile Journey Through Running Cultures Around the Globe
Return to running after a break
Transcend your running limits
Choose your adventureGlute bridge with alternating leg liftsLife lessons: Tina MuirMaster your cycle