Neely Spence Gracey - Breakthrough Womens Running: Dream Big and Train Smart

Dream Big and Train Smart

Neely Spence Gracey

Cindy Kuzma

Library of Congress Cataloging-in-Publication Data

Names: Gracey, Neely Spence, 1990- author. | Kuzma, Cindy author.

Title: Breakthrough womens running : dream big and train smart / Neely Spence Gracey, Cindy Kuzma.

Description: Champaign, IL : Human Kinetics, [2023] | Includes bibliographical references and index.

Identifiers: LCCN 2021051284 (print) | LCCN 2021051285 (ebook) | ISBN 9781718206915 (paperback) | ISBN 9781718206922 (epub) | ISBN 9781718206939 (pdf)

Subjects: LCSH: Running for women. | Running--Training. | Women runners--Nutrition.

Classification: LCC GV1061.18.W66 G73 2023 (print) | LCC GV1061.18.W66 (ebook) | DDC 796.42082--dc23/eng/20211122

LC record available at https://lccn.loc.gov/2021051284

LC ebook record available at https://lccn.loc.gov/2021051285

ISBN: 978-1-7182-0691-5 (print)

Copyright 2023 by Get Running Coaching, LLC and Coerenza Corp.

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1. 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. Youve set your goals; now, its time to build the foundation for reaching them. Learn how to approach your training to achieve success while realistically factoring in your lifestyle.
3. Striking the right balance between training and rest is essential in reaching your goals and preventing burnout and injury.
4. 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.
5. 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. Running well and having kids arent mutually exclusive. Learn how to adjust to the physical and mental challenges that come with balancing the demands of motherhood and your running life.
7. Strength-training and cross-training can help you reach your running goals by preparing your body to perform your best. Youll boost your fitness, protect yourself from injury, and keep both your body and mind balanced and engaged.
8. Theres 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. 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. Syncing your breath to your steps allows you to both regulate your efforts and keep you calm and collected when youre pushing hard. Well provide specific instructions on implementing these practices to your best advantage.
11. Organize your training plans based on your goal distance by following four phases: stability, buildup blocks, performance periods, and taper time.
12. The 5K and 10K represent a significant challenge, offering an opportunity to test your speed and race at or near your maximum efforts.
13. Completing 13.1 miles represents a true accomplishment that can also present the perfect setting for a personal breakthrough.
14. Running 26.2 miles requires respect, dedication, and aof time and energy. This training plan is 22 weeks longthats more than four months of dedicated, focused preparation.
15. This plan is perfect for returning to running after an injury or pregnancy, rebooting your training, or if youre newer to running.
16. 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.