Breakthrough Women's Running Ebook With CE Exam

Online Course

The package components are delivered online:

• Breakthrough Women’s Running ebook
• Continuing education exam

Told with engaging storytelling and packed with colorful images and practical recommendations to improve running, Breakthrough Women’s Running Ebook With CE Exam offers 5K, 10K, half-marathon, marathon, and run-walk training plans to suit your clients’ distance or pacing goals. With the strength and mobility workouts included in the plans, this course will help you build these important (but often overlooked) components into a successful running training program. Breakthrough Women’s Running will help you teach clients to breathe in rhythm and focus with mantras and mindfulness exercises. You will receive 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. Help clients train to prevent injury or safely return to running should an injury occur.

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 use to guide clients in overcoming specific obstacles.

Upon completing the book, certified professionals can take the companion CE exam to earn continuing education credits.

Learning Objectives
After completing this course, you will be able to do the following:

• List realistic running goals that can motivate and challenge women runners.
• Describe the six types of recovery.
• Define HRV.
• Discuss the importance of proper nutrition while running and identify food sources that can help women runners meet their nutritional needs.
• Explain how the menstrual cycle can affect running and ways to help relieve symptoms during various times in the cycle.
• Describe the prenatal and postnatal changes that affect running.
• Recognize the advantages and disadvantages of cross-training.
• Demonstrate mobility and strength-training exercises and explain their benefit to running.
• Describe the goal of each phase of running training.
• Distinguish between the types of runs and recognize how to incorporate them into a training program.
• Practice mental tools such as visualization that enhance running performance.
• Define VDOT.
• Describe race strategies for a 5K, 10K, half marathon, and marathon.

Audience

Personal trainers, strength and conditioning professionals, and other certified fitness professionals.

Table of Contents

Part I
Chapter 1. Dream Big; Start Small
Chapter 2. Plan Smart
Chapter 3. Recover Right
Chapter 4. Feed Your Fire

Part II
Chapter 5. Master Your Cycle
Chapter 6. Ready, Set, Grow

Part III
Chapter 7. Train Like an Athlete
Chapter 8. Stay Healthy
Chapter 9. Exercise Your Brain
Chapter 10. Breathe Better

Part IV
Chapter 11. Let’s Get Running!
Chapter 12. 5K and 10K Training Plan
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

Author

Neely Spence Gracey began running in eighth grade and quickly saw success, which deepened her motivation to pursue big goals. At the high school level she won four Pennsylvania state championships. Upon graduation, she attended Shippensburg University (SU) and became an eight-time Division II national champion. During Neely’s time at SU, she studied human communication with a coaching minor because she knew she wanted to become a pro athlete and start coaching other runners toward their goals.

In 2012, she signed her first pro contract and married her husband Dillon, and in 2013 Get Running Coaching was born. The business has continued to grow, as has Neely’s family, with the addition of sons Athens in 2018 and Rome in 2021. She’s worked with hundreds of runners all over the world to help them achieve their breakthroughs, from the mile to the marathon. On the roads, she’s a three-time Olympic Trials qualifier, was the top American at the 2016 Boston Marathon, and is the 11th American female ever to break 70 minutes in the half marathon. Her personal records are 4:36 for the mile, 15:25 for the 5K, 32:16 for the 10K, 1:09 for the half marathon, and 2:34 for the marathon. She looks forward to her next breakthrough season and has her sights set on qualifying for her fourth Olympic Trials in 2024. The running community inspires her to keep working toward her goals as an athlete, coach, and mother.

Cindy Kuzma is a freelance writer, author, and podcaster; a regular contributor to Runner’s World, Women’s Running, and a wide variety of other sports, fitness, and health publications; and the coauthor of Rebound: Train Your Mind to Bounce Back Stronger From Sports Injuries. Cindy specializes in covering injury prevention and recovery, everyday athletes who accomplish extraordinary things, and the active community in her beloved Chicago, where winter forges deep bonds between those athletes brave enough to train through it. She has run 22 marathons—including seven in Boston—and she never gets tired of plotting her next breakthrough.