Girls Running

Introduction

1: Your Running Journey

How to embrace your own path: Melody's journey / Role models

2: Hello, Body!

A run through the systems that keep you moving: Body parts and systems / Heart rate / Puberty and periods 101

3: Train Like a Boss

The magic of work and rest: Running form / Recovery and sleep tips / Strength, core, and mobility routines / Crosstraining workouts

4: Adaptations

Zoom in on progress and growth: Running systems and why you do specific workouts / Periodizing your season and career / Pain and sickness / Training logs

5: Running with Hormones

How to train and race your best through puberty and periods: Puberty for athletes / Periods and their phases decoded, plus tips for dealing

6: A Winning Mindset

Yes, you can handle pressure and meet your goals: Intro to mindfulness / Goal setting / Sports psychology tools, including visualization / Mental health and when to get help

The Journey of Women's Running: A Timeline

7: Compete Like a Champion

Tips and strategies for racing fierce: Pacing yourself / Teamwork and scoring / Overcoming challenges / Running in college

8: Fueling for Success

How to feed yourself and your busy life: Sports nutrition and energy balance / What to eat-plus why and when / Hunger signs / Special diets / Recipes

9: Food & Body Issues

How to tackle problems head-on: Body shaming / Racing weight and other myths / Dangers of underfueling, including Relative Energy Deficiency in Sport (RED-S) / Disordered eating, body issues, and when to get help

10: Building a Great Team

It takes a village, and these are the people you want in it: Intuition and discernment / Building your support crew / How to find doctors, PTs, RDs, and other experts (and what to ask them) / Being a good teammate

11: Gearing Up

The basics and the extras: Sports bras / Running shoes and spikes / Other gear

Acknowledgments

Selected Bibliography

About the Authors