Cathy Utzschneider - Mastering Running

Cathy Utzschneider, EdD

Human Kinetics

Library of Congress Cataloging-in-Publication Data

Utzschneider, Cathy, 1955

Mastering running / Cathy Utzschneider.

pages cm. (The Masters athlete series) Includes bibliographical references and index.

1. Running for older people. 2. Long-distance running--Training. I. Title.

GV1061.18.A35U89 2014

796.42--dc23

2014006407

ISBN: 978-1-4504-5972-3 (print)

Copyright 2014 by Human Kinetics, Inc.

All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher.

This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented. It is published and sold with the understanding that the author and publisher are not engaged in rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If medical or other expert assistance is required, the services of a competent professional person should be sought.

Notice: Permission to reproduce the following material is granted to instructors and agencies who have purchased Mastering Running: pp. 89, 94, 95-96. The reproduction of other parts of this book is expressly forbidden by the above copyright notice. Persons or agencies who have not purchased Mastering Running may not reproduce any material.

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E6001

Writers need readers. Athletes need coaches. Students need teachers. And vice versa.

This book would not have been possible without others help. Thank you...

• All my runners and members of the Liberty Athletic Club, a pioneer in masters women running.
• Sidebar contributors: Amby Burfoot, Dr. John Ratey, Pete Magill, Scott Douglas, Dr. Mika Tapanainen, Bill Riley, Carmen Troncoso, Libby James, Sheri Piers, Dr. Michael Joyner, Brian Pilcher, Kathy Martin, Linda Somers Smith, Kara Haas, and Meghan Arbogast.
• Photographer Michele McDonald and running models Kathleen Goodberlet, Wayne Levy, Kathy Materazzo, Sarah Poe, and Ben Scherstein.
• Boston Colleges Caitriona Taylor and Eric Zeckman.
• Joan Benoit Samuelson for endorsing this book and continuing to lead the running world as a masters runner.
• Willie Banks and Bill Rodgers for their support.
• Tim Ritchie, for his perspective and friendship.
• Nancy Schuder for hours of reading, and Pete Schuder for his insights.
• Don Lein and Ryan Lamppa for their knowledge about the running world.
• Lesley Lehane, my running mentor and great friend.
• Carmel Papworth-Barnum, owner of www.women-running-together.com and loyal colleague.
• Steve Vaitones and Tom Derderian for overseeing the many programs offered by USA Track & Field New England.
• Human Kinetics editors Tom Heine and Amy Stahl. Both were terrific to work with.
• Randy Sturgeon, Amanda Scotti, and Tish Ceccarelli from National Masters News, which has introduced me to many incredible masters runners.
• My mother, who has a better command of the English language than anyone.
• My husband, Rob, a visionary and my ultimate supporter; and children, Will and Annie, who have endured days, weeks, and months of writing.
• Our dog Paco, aka Woz, who teaches us how to relax.

Are you a competitive runner over 35 who wants to get faster? Or a fitness runner who might want to compete? Or a former competitive runner whos thinking about returning to running? Or someone over 35 who has never run or was an athlete in another sport and now wants to run?

Based on 20 years of experience coaching masters and research on the physiology of exercise and aging and performance, Mastering Running is a comprehensive scientific and personal resource for masters runners, a group that Bill Rodgers recently told me has been the most underrepresented and most misunderstood part of the sports world.

While underrepresented, masters runners have not gone unnoticed. Ive always noticed the masters runners, Rodgers said recently, even when I was in my 20s. The 20-something Liberty Athletic Club runners often say how inspired they are by our masters members.

Mastering Running provides three levels of training plans for the mile (1.6 km) to the marathon (chapters 11, 12, and 13), including road, track, and cross country events, as well as discussions of topics related to performance and aging. These include masters events and who masters runners are (chapter 1), the physiology of aging and running (chapter 2), meeting the challenges of aging (chapter 3), the biomechanics of good form (chapter 4), warding off injuries (chapter 5), flexibility and stretching (chapter 6), setting running goals that fit into your life (chapter 7), periodization and developing speed (chapter 8), developing strength (chapter 9), specific issues related to masters training (chapter 10), race strategy (chapter 14), and an overview of nonstandard running events: mountain, ultra, and trail running and duathlons and triathlons (chapter 15).