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.
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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. Between the ages of 40 and 50 she was ranked
fifth in the world in her age group and won six 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 current 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 37 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
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 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 35 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
“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
Joan Benoit Samuelson-- First-ever women's Olympic marathon gold
"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
"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