Breakthrough Women's Running
BookBreakthrough 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.
AudienceFemale runners who are looking to take their training to the next level.
Table of ContentsPart I
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
Quotes“If you’re a female runner looking to reach the next level, you’ll want to add Breakthrough Women’s Running to your list.”
"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
Sample ContentChoose your adventureGlute bridge with alternating leg liftsLife lessons: Tina MuirMaster your cycle
As someone trying to get back into running after a hiatus, I found this book super helpful and actionable. Each chapter featured practical advice from the writers and I'm looking forward to seeing how this expert knowledge translates to my next race!
It was so refreshing to read a book written for women, with all the information we need to go through all the stages of life with confidence. it was clear this book was written with women in mind. It is colorful and bright and has a lot of energy popping out the pages. Thankful for this book helping women believe in their strengths!
You want to connect with diverse female runners and dig into sound training advice. Yet, you have a full life, so you need a hefty portion of REAL mixed in - real-life scenarios and real-life solutions that work. That's why I strongly recommend this book to you. Hands down, this book is enjoyable. It's easy to read with pages that allow you to identify your barriers to growth, then personalize your goals along the way. If the thought of writing out goals makes you nauseous, be assured that Neely gets it - she has it all broken down into completely manageable and flexible bites. ( I told you there are hefty portions of real all through this baby.) If you're a new runner, a senior runner, a high school trackie, or a before-work jogger, Neely has got you covered. She has worked with so many different types of athletes that her expertise just comes pouring off the pages. There are sections, for example, on recovery that give lots of easy, flexible methods to determine how and if you are recovering from your workouts. After you quickly ID your recovery level, Neely slides in to share ways to improve your recovery protocol. She shares stories from her athlete-client base, and from many others that will guide and inspire you to adapt their solutions to your own challenges. Experience a real-life BREAKTHROUGH as you navigate the pages of this wonderful book.
Wow. The writing is honest and forthcoming, the words inspiring and incredibly applicable. It is filled with both relatable and profound messages. This is a must read for all runners, especially women. Neely’s openness and personal stories make her advice stand out and resonate on a deeper level. A beautiful blend of soul and education.