Strong: A Runner's Guide to Boosting Confidence and Becoming the Best Version of You

by Kara Goucher

In Strong: A Confidence Journal For Runners and All Brave Women, Kara teaches you how to improve your confidence and mental preparedness while training for a race. Although often overlooked, mental preparation is just as important as physical preparation when it comes to preparing for a race. For the first time ever, two-time Olympian, World Champion runner, and most Influential Female Running Personality (Run USA), Kara Goucher, is sharing her practice of keeping a Confidence Journal with the world.

Every night, after Kara writes in her training log, she also writes a sentence or two in her Confidence Journal. Then, the week of and night before a big race, she flips through her Confidence Journal, which reminds her not only of all the hard work outs that she nailed, but also the times that she fought through bad days and still found a small victory. Along with guest excerpts from World & Olympic medalists, Kara also shares tips and stories on the power of mantras, social connections, power words, relaxation exercises, and more.

Along with quotes, tips, and stories, this journal also has 365 undated entries so you can benefit from your own practice of keeping a Confidence Journal. For runners, this journal serves as a mental training supplement to your training log. For all brave women, this journal serves to remind you that you are doing your best as a mom, friend, sister, businesswoman, wife--wherever you are in life, Kara is with you step-by-step, day-by-day to build a winning attitude and the confidence to get it done.

Genres: Nonfiction, Sports, Fitness, Self Help, Health, Inspirational

207 pages, Paperback

Published August 14, 2018

Reviews

[Becky · Rating 3 out of 5]

"If you're putting on your shoes and going out for a run, you are a runner. You are in that club."

In the past, I've often discounted my running by talking about how slow I am, and so this quote struck a happy nerve. I've run 190 miles this month, the most I've ever run in one month (that translates to 47.5 a week or 6.3 a day). I'm going to celebrate and focus on my achievements rather than talk about my pace. I also started a confidence journal, where I record postive thoughts about every run.

[Jen · Rating 4 out of 5]

This wasn’t what I thought it would be, but if you are looking for a guided journal, this a strong contender. Inspiring writing from multiple female distance runners. Goucher shows her vulnerability and as I’ve followed her amazing career, and so surprised to read that she didn’t think she was good enough (she is). Made me feel as though if a world class athlete doubts herself maybe we all should just be proud of what we can do😊!

[Katie · Rating 2 out of 5]

I hate to give this a low score since I love Kara Goucher, but I think this book is more for teens or pre-teens. Nothing earth shattering or particularly unique even. Younger girls may love this because it's short, to the point, and has a journal.

If you want a good running book that delves deeper into positive self-talk, read Let Your Mind Run by Deena Kastor.

[Katerina · Rating 4 out of 5]

4/5

An inspiration, guided journal to help you - as a runner - take your confidence back and get back in the game.

Honestly, I did not know what to expect from this book but I definitely did not guess it would be like this. Unfortunately, I obtained a copy of this book from my local library. Which, If I knew this was more of a journal style format I would have just bought it off of Amazon.

There were some amazing tips for building confidence within this ...journal...can I call it that? It's definitely more journal than a book. Anyways, there were amazing confidence building tips as well as how to get back in the game when you have fallen down. I also loved the inspiration stories that are provided other runners, mothers, entrepreneurs, and so on.

The one dislike about this book is that a lot of the tips seemed to be ordinary. There wasn't much difference between this book and the one hundred other building confidence books out there...of course besides this being geared towards runners. I do with there was a little bit more spice and new tips to be provided.

All in all if you are going to get this journal (? - still don't know what to call it!) then I definitely suggest buying it over getting a library loan. Unless you are okay with writing the prompts in a separate journal - then by all means go to your local library! (I am always advocating for those library cards!)

[Victoria Zieger · Rating 5 out of 5]

This is one of the best books I have read all year and probably in all the books I’ve read, truly. It will stay with me for the rest of my life. It is so inspiring and well written. It is a self help style book, but I love the message of confidence building and the drive it made me feel. This book made me better by reading it. Do yourself a favor. Get this book. It’s worth every single penny.

[Ali Gibbs · Rating 4 out of 5]

Great book and insight. Simple and straight forward, I appreciate Kara's tips on building confidence. I read this in a day, not something I usually do. Journaling has always been a weakness for me, so I am excited for some ideas and prompts that should really help me get going in a running journal and traditional journal.

[Ann M. Noser · Rating 4 out of 5]

Enjoyed Kara's ideas and points of view on confidence in running and in life. Still mulling over the good idea of a confidence journal. Also noticed all the lovely Oiselle clothes she modeled in the pictures. :)

[Michelle Anderson · Rating 3 out of 5]

3.5 ⭐️ A guide to gain confidence while training for a race. Mini-essays written by other female athletes on confidence are also included. It was a fun one-day read, and I plan to use the guided journaling next time I train for a race!

[Jess Heying · Rating 5 out of 5]

This is a great book for anyone who knows, is or works with female runners. It reminded me of things I practiced when I was a young, inspired runner.

[Melinda · Rating 5 out of 5]

Disclaimer: I am a huge fan of Kara Goucher. That said, this guided reflection journal for runners is outstanding. I have always felt insecure about my running, and I have fought the mental wall in many long runs in the past. The guided reflection to create running mantras for moments of doubt is one of many techniques that I am trying out this marathon training cycle.

Just yesterday, as I ran through the pouring rain for a long run, I not only went to my newfound mantra, but I also utilized the "enclothed cognition" approach by wearing the articles of clothing that make me feel my most strong.

I recommend this book for anyone who is experiencing a mental wall, or if you have big goals and dreams but feel uncertain if it is attainable. So much of our roadblocks are mental, and Kara does a lovely job in helping to remove those roadblocks to success.

[Crystal · Rating 5 out of 5]

Must Read and Re-read

An amazing book for mental training and confidence building for all female athletes, whether new, returning, or in the game. Quick read with a few short writing exercises to help you build your mental strength for confidence and endurance.

[Deena · Rating 4 out of 5]

Rounding up from 3.5 stars. I read this book in just a couple of hours; really, it's more of a workbook, with lots of journaling prompts, all with the goal of building confidence to become the runner (mom, professional, human being, etc. that you want to be). I am a big fan of Kara Goucher - I have followed her running and looked to her for inspiration for many years. I have read many times over those years how she has struggled with confidence and psyching herself out during her running career. So, I really appreciate her advice and words of wisdom presented here, particularly since I often struggle with the same issues in my own (much, much slower) running and racing. With that being said, I had looked to this book in hopes of finding some long-lost motivation so that I can get myself going again with my running, like I used to, and the book felt a bit lacking in that way. Still, it's a valuable tool and one I will pick up again once I get back into a running routine.

I like the short motivational essays toward the end of the book, but I noticed that with the exception of one, they were all written by white women. It would have been nice to read some of the inspirational words of wisdom from more women of color, particularly considering that this is a book about running, and there are so many Black and other women of color who achieve exceptional success in the sport.

Note: I read this on Kindle, and it doesn't work so well for the purposes of a workbook, particularly because I wasn't able to access the confidence journaling prompts at the back of the book. For future use, I will purchase this in hard copy.

[Samantha Sprole · Rating 3 out of 5]

Goucher is a running phenom, a sports celebrity powerhouse in the relatively crowded field of prominent competitive runners. Her struggle with self-confidence humanizes her, and her eight research-backed, confidence-building techniques are excellent suggestions for runners and non-runners alike. (In sum, these techniques are positive self-talk, personal mission mantras, visualization, powerful body language, goal setting, power words to set your attitude, social connections, and expressing yourself and your intent through clothing.) Goucher's most earnest tip is that you start keeping a "confidence journal," a space for you to write a positive spin on every training session, every challenge, and every setback you encounter in pursuit of a dream. Simple, good advice.

[earthshattering · Rating 1 out of 5]

This is a great example of a book that is empty calories, much like a gas station slurpee. It looks pretty and the colors are nice. But those are not reasons I generally read books. Most of the book is filled with journal prompts that encourage you to look at things holding you back, reflecting on power words, and writing down positive things. Kara recreates a world of competitive running filled with care bears, sunshine, and rainbows, where teammates are supporters and every day is just a bucket of sunshine. I think it is annoying and unrealistic. For sure, this book was probably meant for someone just starting on their confidence journey and it may help those people, so that's good. But I am not that person, and I am the one who is reviewing the book.

[Kristin · Rating 3 out of 5]

Kara Goucher is someone I really admire. I loved her memoir; it was so honest and showed just how incredibly resilient she is to deal with everything that she has throughout her life (particularly involving Alberto Salazar). The book Strong is not the same as The Longest Race, as this one was a really short read that I think would be more applicable to teenage athletes than myself. After reading this, I certainly have some ideas I can focus on with the girls I coach (focusing on positive self talk, visualization, mantras, social connections, etc). I also do think that journaling about workouts could be really beneficial for those looking to reframe their mindset and run with more confidence.

[Laurie · Rating 5 out of 5]

This book put a name to a project I've been working on this year which has been immensely helpful: Confidence Journal. I began what I've referred to as my BOOM! book earlier this year after hearing a sport psychologist talk. I like the name Confidence Journal, and I will definitely refine what I'm doing in my own journal based on some of her tips in this book. It's a quick read and I highly recommend it to anyone who struggles with self-doubt when it comes to competing. I'm a race bikes and even though this book refers to running it can easily cross over to other sports and areas of your life.

[Jes · Rating 3 out of 5]

I am by no means a runner, but I could do with a bit more confidence and a lot more inspiration to get my butt in gear. I loved the layout of the book, it's easy for people who aren't particularly strong readers get the information in a fun, relevant way. The snaps used from Goucher's own journal and from her instagram really drive home that this works. I've always heard athlete's using visualization techniques to push them past their plateaus and personal bests. The method asks very little, but requires you to put in the work.

I recommend this book to others with confidence issues, athletes, people who want to become athletes, and curious readers like myself.

[Becky Wade · Rating 4 out of 5]

Strong offers a nice look into the mental approach of one of America’s most decorated distance runners. I think I would have especially benefitted from reading this as a high school runner, though as a post-collegiate marathoner, I still picked up a few tips that I anticipate incorporating into my approach. I would have liked to read a bit deeper into Kara’s psychology (most of it was surface level), perhaps with more examples from her own training log or confidence journal, but I did really appreciate the stories from other inspiring women (Huddle, Coburn, etc.) at the end. All in all, not super deep but worthwhile nonetheless!

[Megan Milburn-McAlister · Rating 4 out of 5]

Sports psychology can be overwhelming and I love how Kara Goucher made it accessible in this book, breaking it down into her personal experiences and prompts for the reader. I haven't journaled in a long time, and using her prompts helped me pick it back up. I used this as a compliment to the first six weeks of my marathon training and it has really given me a lot of strength. I especially like the contributors' essays and Kara's own journal examples. I recommend this to runners and athletes who are delving into sports psychology and also want to hear more from their favorite female athletes.

[Perian Hanlon · Rating 4 out of 5]

Triathlon’s have become a passion of mine. For several years, I have worked with a trainer and coach who has guided me to the best fitness level of my life. But her most profound contribution to my training has been confidence building and focusing on meaningful goals that are not results-oriented but performance-related... That my worst training day or race performance can lead to my greatest growth as an athlete. I plan to use the tools inspired and outlined in this book to build my training and confidence journal and to use it to identify, embrace and lean into my strengths.

[Beth · Rating 5 out of 5]

Got this for my birthday as I’ve started running again after taking 5 years off. I am a run/walker and am definitely not fast - and I let that, and other people’s expectations of themselves get to me when in fact I am strong and probably have more endurance than some of the speedy people complaining about their pace. And I have always admired Kara. So this seemed like it would be ideal! I was right! I already feel in a better place mentally as I get ready to start training for my first-in-five-years Half Marathon in January. Loved this book and will revisit it often!

[Valerie Payor · Rating 4 out of 5]

This book had some good stories in it but I feel that it was better used as a journal inspiration. You hear some inspiring stories from some amazing women, but to get the most out of the book, you really have to take the time to sit, think and write about the journal prompts. I jotted some prompts down to write for later, but it's a lot of mental thinking to do all at once if you want to get through the book.

[Dr Ariel Rainey · Rating 3 out of 5]

As a confidence journal, it's great. The questions are provoking and helpful, and I definitely found it useful.

As a book I read, it was a little light. It was almost more of a "gift book."

Worth reading though. I made some notes that I hope I'll remember when I put it into practice in 2019.

[Kristal Allen · Rating 4 out of 5]

A quick and inspiring read for any amateur, recreational or professional athlete looking for some guidance in setting goals and building the confidence to achieve them. Kara knows how to coax out the self-assurance in all of us. The concept of “enclothed cognition” is one to take with you as you prepare for your next race - and any other challenge you may be facing down and ready to crush.

[Kat Pisano · Rating 3 out of 5]

I think that this does a decent job of having you work through some steps, but this is nothing that I did not know, and instead of maybe going into some science, or walking you through something with more depth, we filled the book with word collages, and not that many helpful suggestions that were written in large type to take up space.

[kals · Rating 4 out of 5]

I like the idea of the confidence journal. I think some of the exercises and prompts in the book will be good to go back to in the future. I would have liked more stories from Kara and the other individuals she had contribute to this. It’s definitely more of a guide like the cover says over a book.

[Alexis Bauer Kolak · Rating 4 out of 5]

Normally I would not count this, but this year if not normal. I am stuck not running right now because of an injury, so I needed a way to connect without being sad. This was a great fit because it allowed me to acknowledge that things can go really wrong, but you can pick yourself back up. I also got to work on my mantra for when I can get back on the road.

[Kara Bailey · Rating 5 out of 5]

I read this book slowly as I've been building from 5k training to half marathon training. Kara Goucher is such an inspiration and in this journal, she really helps runners build their confidence. If you are a runner but sometimes struggle to see yourself as one (like I do) this is a great book to build that mental toughness and to help with mantras and consistency.

[Janet · Rating 5 out of 5]

Confidence enhances athletic performance

In this short book, Kara Goucher--with a little help from her friends--discusses the importance of confidence in achieving success. Her examples are, of course, all about running, but the concept is relevant to any area of life in which we test our limits.

[Kaylynn Enright · Rating 3 out of 5]

I feel like she missed an opportunity to delve deeper about her journey of growing into her confidence. I think it could've gotten more personal about why she struggled with confidence and going into more specifics about how she developed more confidence in her running. I like the idea of the journal but I was looking more for a memoir and this was more surface-level than I was hoping.