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 to achieve your potential.
About the Author
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.
Table of Contents
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: Back to Basics
Chapter 11: Mile and 5K
Chapter 12: 10K and Half Marathon
Chapter 13: Marathon
Part IV: Competing
Chapter 14: Race Strategy
Chapter 15: Beyond the Standard Events
What People are Saying About This
"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.”
Pete Magill-- Masters Running Record Holder
Most Helpful Customer Reviews
I couldn't believe how much this book was speaking to me. The author presents scientific explanations of physiology in an understandable way. It all made sense with my 59 year old body. From lung capacity to muscle recovery time to how nutrition effects your performance, I learned so much about what to expect out of my body. The author is right there with you at every step to encourage you and empathize with you. I enthusiastically recommend this book to anybody--the casual runner or the competitor.
We want to stay fit as we age. I learned a lot from Mastering Running (and enjoyed the read, breezy and clear) about the challenges of aging and strategies to realize your physical potential with running….I was inspired by learning about the female endurance advantage. When I finished the book, I felt completely re-motivated, having read about others’ successes in running and about theories of excellence like the 10 year, 10,000 hours principle. What I liked best was Cathy Utzschneider’s discussion of goals and her goal pyramid, which can be used not only for running but also for any goals. I’d call this a “must read”
Mastering Running by Coach Cathy Utzschneider is an informative and helpful book for anyone looking to improve their running performance, from beginners to long-time athletes. It starts out with a great overview of competitive running, how it has evolved, and what is involved in the running scene. The book includes chapters on setting goals, getting faster, and training plans for various race distances. Since this is a book for masters runners (over the age of 40), there is also solid information about aging and running, stretching, and injuries. Throughout the book, there are side-bar interviews with well-known and well-respected runners. Coach Cathy has a wonderful sense of just the right questions to ask in these interviews. I especially liked the one with Amby Burfoot, who talked about the things he has learned and gained from running – connections, courage, the ability to win and the ability to lose, simplicity. We all run for different reasons and with different goals in mind. Coach Cathy’s book is full of advice and instruction that will allow any runner, whatever their skill level or their personal goals, to make the most of their running.
Mastering Running is a practical guide for runners of all ages. Cathy Utzschneider understands what people are capable of at any age, and she gives us the tools to perform our best. Running is a metaphor for life, and Mastering Running provides the roadmap.