Aging and running each places its own demands on our bodies. Understanding their interrelated effects will help you plan your training and set your goals. You’ll be able to remain optimistic but also realistic.
A comprehensive resource for fitness and competitive runners aged 30 and older, Mastering Running proves that age is no obstacle to excellence. With information and advice on topics that matter most to older runners, Mastering Running provides master-specific drills, exercises, and training plans.
If you are a member of the HK Rewards Program, when buying a new print edition of this book, you
will be granted the option for downloading the e-book edition at no additional charge. Learn more.
Run faster, stronger, and longer—and remain injury free. With Mastering Running, regardless of your age, optimal performance and new personal bests await.
Cathy Utzschneider, highly accomplished and renowned masters runner and coach, has created the definitive guide for runners, athletes, and fitness buffs. Runners from 30 to 100 will benefit from the targeted approach that covers these aspects:
Evaluating and refining running form to improve speed and endurance
Exercises, stretches, and routines to prevent common age-related injuries
Training programs for the mile, 5K, 10K, half marathon, and full marathon
Proven strategies, used by today's top runners, that shave seconds off your time
Mastering Running contains all the advice and instruction you'd expect from an elite-level coach. With details on segmenting, front running, tapering, recovering, and fueling, Mastering Running is the one guide you'll rely on time and again for a lifetime of serious running.
Introduction: The Lure of Masters Running
Part I: The Masters Runner Chapter 1: Masters Runners—The Never-Ending Pursuit Chapter 2: Understanding Runners and Aging Chapter 3: Meeting the Challenge of Aging Chapter 4: Biomechanics of Good Form Chapter 5: Warding Off Injuries Chapter 6: Flexibility and Stretching
Part II: Training Chapter 7: Goal Setting for Fitness and Competition Chapter 8: Getting Faster Chapter 9: Getting Stronger
Part III: Event-Specific Training Programs Chapter 10: Mile and 5K Chapter 11: 10K and Half Marathon Chapter 12: Marathon
Part IV: Competing Chapter 13: Race Strategy Chapter 14: Beyond the Standard Events
Masters runner and coach Dr. Cathy Utzschneider began running competitively at age 40. She has been ranked fifth in the world in her age group and won seven USA Track and Field age-group titles and a silver medal at the Nike World Masters Games. She also won the 8K race at the North, Central American, and Caribbean World Masters Athletics. For the past 20 years she has trained hundreds of runners ranging from beginners to Olympians and served as Boston Marathon coach to employees of John Hancock Insurance.
As head coach of the Liberty Athletic Club, the first and longest-operating all-women’s running club in the country, Cathy has coached members to three world and six American age-group records, three world age-group gold medals, and 46 national masters age-group championships since accepting the position in 2006. She also served as president of the club for three years. In 2010, she and three other Liberty teammates set an American age-group record in the 4- x 1600-meter relay.
Cathy is certified as a level 1 USA Track and Field coach and in levels 1 to 3 in the Burdenko method of water and sports therapy. She is a national site coach for www.women-running-together.com, for which she has written training programs for the 5K through the marathon. In addition to coaching, Cathy writes a column for National Masters News and is an adjunct professor at Boston College. Topics of study include physiology of exercise of aging, goal setting, theories of excellence, and human development. She also published Move! How Women Can Achieve Athletic Goals at Any Age.
Cathy lives in Chestnut Hill, Massachusetts.
"Anyone interested in improving running—whether 30 or over 70—will find much valuable information in Mastering Running. Cathy Utzschneider combines her scientific background with all she has learned as a masters runner to bring you what you need to know and tell you how it will make you a faster, stronger, healthier runner."
Amby Burfoot-- 1968 Boston Marathon Winner, Runner's World Editor at Large
“Once a runner always a runner. This comprehensive resource for masters runners captures the many benefits and rewards that can reaped by the aging athlete who wants to stay in the sport for the long run-- the stories, the camaraderie, the personal bests inspire us all no matter what distance we choose from the mile to the marathon. Cathy is passionate about identifying masters' unique goals and motivating them to achieve their best. Set your own course and run your own race but never hesitate to share training tips with the growing and motivated ranks of masters' runners. Our demographic is only getting stronger and faster.”
Joan Benoit Samuelson-- First-ever women's Olympic marathon gold champion
"Mastering Running provides instruction on how we ‘seasoned’ runners can stay fit and still accomplish those athletic goals that we set for ourselves as we continue to push our bodies to perform. Bravo to Dr. Utzschneider for this outstanding book!"
Willie Banks-- Olympian 1980, 84, 88, Former world record holder, Triple Jump, Past President of the US Olympians and Paralympians Association
"Masters runners want to train hard, race fast, and compete like college kids, while simultaneously staying healthy enough to juggle the joys and responsibilities of adult life. Lucky for us, Dr. Cathy Utzschneider has provided the blueprint for accomplishing all that in Mastering Running.”