Being a runner over 40 has been on my road and more importantly in my training and recovery off road. I love to run and it & # 39; s great to see research done done older runners ... the stanford study that shows that running slows aging or the Yale study more than younger runners (women in particular) are improving their running times.
Many of these women 's running tips can apply to all runners, but they definitely take on a new perspective as the years go on and we get older , wiser, and sometimes, faster ...
Training Tips :
1. Adding Miles : SLOWLY! Use the 10% rule. Add no more than 10% increase of the mileage each week. Here & # 39; s more detailed explanation and chart from FitSugar.
2. Warmup: See we "The Perfect Warmup" from Runner & # 39; s World.
3. Cross-Training For a different, low impact, cross-training option, see our recent post on Aqua Running (Pool Running). Core exercises have become another essential, here & # 39; s some good ones from Runners World.
Four. Strength Training Running Planet has done a nice job w / laying out The 8 rules of information is a lot of information out there on lifting weights and strength training, in the "right" way is important as we get older. Strength Training. "We have some good videos on our Resources page.
Five. Stretching / Yoga: Dara Torres proved this in her Olympic effort that stunned us all. She adhered to a strict resistance stretching regime (see previous post - Doing the Home Stretch with Dara Torres My always injury free LDF (() I am not a huge fan of yoga, but here 's good article by Runners World about a runner w / a ITB injury who did not like yoga at the beginning, then became a convert. "Long Distance Friend") swears by power yoga!
6. Rest: This is become one of the most important parts of my body. If I do not get enough rest, my body begins to break down. Listen (very close) to your body.
7. Massage: You can even have it it yourself w / Some videos by Rich Poley who wrote "Self Massage for Athletes".
8. Set a Goal: Having a goal or a place to strive for makes the training have a purpose and keep me focused.
9. Training Programs: A little good programs are on our resource page. There are many good ones out there - find one that suits you.
Ten. The Track : Most marathon training programs will include help track develop as fast help twitch muscles to build speed and lung power during a race ... getting older does not mean getting less competitive :) If I am training, it really makes Good article from Runner & # 39; s World called "Running in Circles".
11. Injury / Recovery There are several common injuries to running and I think I have had them all. See "Coming back from an injury" posts . I have learned to recognize my body & # 39; s warning signs and back off. Many of these tips (see Rest, Diet, Stretching / Yoga, Massage, Weight / BMI, Orthotics , and more) are meant to help avoid injuries or help w / recovery.
12. Running with Music: I have also learned about motivation and offer a BPM (beats per minute) and ensuring that if you are listening to a song, be sure it is not too slow and unconsciously slowing your pace. Find 70 's, 80' s, and 90 's music along w / best bands of today and learn more about BPMs in this post: Best Running Music Ever
13. Weight / BMI : Also seems that fast marathoners have a low Body Mass Index (BMI). Marathon Guide has a quick tool to calculate your BMI. 39; s the & # 39; right & # 39; BMI for a woman marathoner?
14. Running in Different types of Weather : I am not a treadmill runner, so I will run in any anything short of a blizzard. With the right layers of clothing this is possible., If you are training in summer for a fall race, beware of weather differences. If you are in 80-90 degree heat and high humidity,
15. Travel Running With will present maps (and sometimes runners) to guide you. With With posted mentions WestinRun with city books with city sap. Take a look at some of our travel running posts.
16. Running and Sex : Here 's an interesting article by Running Times that quotes an Israeli scientist who declared "Women compete after better orgasm, especially high-jumpers and runners" ... who am I to argue w / Israeli scientists?
17. Fartlek Training: Sports Fitness Advisor has some good tips on how to incorporate fartlek into your training (psst ... if you do not know what fartlek is, check out 10Ktruth.com & # 39; s "Runnerspeak - Dictionary of Running Jargon and Other Sport Terms" ).
Nutrition and Hydration Tips:
18. Type of Diet I love a good smoothie (see post Smoothie Operator - quit nutritional training meal ") while training.
19. Hydration: I opt for the lower calorie alternatives like electrolyte powder mixes (see post: "Water log: Hydration and road recovery options for runners ").
20. Eating after Running : The window for eating after running is small, but important. See post "Refuel & # 39; Right & # 39; after a Run"
Gear Tips:
twenty one. Running Clothes / Bra: I have my running clothes sporty - not funky, but this is obviously personal preference. A good running bra will go a long way ... avoid cotton at all cost. I have learned that running skirts are the most polarizing of all apparel items. However, if you love wearing a skirt, check out the Skirtchaser Race Series ... looks like fun!
twenty two. Running Shoes / Socks There are tons of shoe guides for different types of feet that are helpful in narrowing. It all down. Learning about pronation and choosing a shoe that fits whether you have normal pronation, underpronation (or supination), or overpronation (or hyper-pronation) is key. Runner & # 39; s World has a good article along with videos on Here & # 39; s Runner 's World & # 39; s World & # 39; s "Spring 2009 Running Shoe Guide". The Asics Gel Kayano 15 & # 39; s are the "Editor & # 39; s Choice" winners and also the shoes I use. A few other quick tips:
- Measure your feet: As you age, your foot size may gradually change. Make sure salesperson measures your foot while you are standing up
- Shop later in day: As the day goes on, you feet get slightly larger.
- Orthotics and socks: Find "dry-wick" type of socks instead of cotton.
- Check wear: Check shoes can avoid unnecessary injuries. Check for wear on soles and inside the shoe as well.
- Local running store: A good running shoe specialist should be able to look a old shoe and note the wear / fit when choosing a proper new shoe. Once you've got a problem, I'm going to shoes that work for you, you may be able to find the shoes again on-line at places like Runners Warehouse (a bold pace readers get 15% off), Overstock, or Holabird Sports.
- Break in the shoe: However, when buying a new shoe, it should feel good when you are trying it on.
- Thumb-width: I wear a 1/2 size larger to make sure I have room in the toe box.
- Get medical advice: Believe me, waiting for a foot to heal can be agonizing. Do not make it take any afternoon waiting to get help.
Here's a great video from Howcast that covers many of these tips: "How to Choose a Running Shoe"
twenty three. Orthotics : I overpronate and could not live without these. (I do not know if you have foot spot (plantar fasciitis, heel spurs, significant overpronation or underpronation, etc.), I 'd recommend seeing a sports doc to consider orthotics as your new sole mates :)
twenty four. Running Log : Memory is not one of my strongest assets, so having a log to record my training keeps track of: weekly mileage, meals, shoe purchases (so I know when to retire shoes), favorite routes / runs, etc.
twenty five. Running Watch / GPS I went out too fast (I would rather not wear a watch or calculate each mile), but the NYC marathon last year changed that for me. Another option in a marathon is to make use. I have a hard time at the end. There are great watches and GPS devices that make it easy to calculate pace / time / distance. of "pacers" at a race ... here & # 39; s Clif Bar & # 39; s Marathon Pace Team info.
26. Running Bag: See "What & # 39; s in your Running Bag? 10 Essential Items for Taking your Run on the Road"
27. Chaffing: Apply anywhere that rubs ... feet, nipples, etc. For more on Asics, see "The End of Run Chaffing?"
28. iPods: I must have for runners. I understand why a lot of runners do not like to use during races, but if you love music, this can be a great way to relax and keep going ( ipods are now allowed at some races, see post "Music to my ears") Be sure to choose songs that work w / your pace / BPM.
29. Reading about Running: They can motivate and excite you. We have a few posted on our Amazon Store.
Racing Tips:
30. Finding a Race : Marathon guide or Racevine can help you find a marathons and other shooter races. These sites not only list races, they rate them.
31. Racing for a Charity: It can make make the race more meaningful if you have someone in mind as you run it. Supporting a good cause can also be a way into a sold-out race.
32. Women only Races : More magazine & # 39; s Marathon / Half-Marathon (they have the best expo), Zooma Women 's Race Series, Nike Women' s Marathon and See Jane Run are just a few out there. , lively and a bit more polite then the co-ed races :)
33. Pace your Race: It is helpful to know your race goal and have the mile split times easily accessible. These are simple transfers that you apply before you race and show your mile split goals in clear large font. Brilliant idea, and only $ 2.00 - $ 2.99 per transfer. Or go the simple and FREE route w / this tool from Clif Bar.
34. Speed at 40 / Beating your PR: As we gain experience, we become more efficient runners. We know to run the tangents, prepare properly, and read tips like we have listed here. We also have more time to train as our children get older.
35. Qualifying for Boston / The Boston Times Check out the "Boston Marathon Qualifying Times." Boston is a great, tough race. This is not one to be missed if you qualify.
36. The Race Day Survival Kit: Assuming you already are wearing your clothes, shoes, have your watch, etc .. You can not have any last minute surprises on race day. There are two options ... you can use a "check-in bag" where you have to wait in line to get a claim ticket or use a "disposable bag" that has just the essentials and can be tossed. Here are checklists for both:
Check-in Bag :
- ____ Extra Clothes: Nice to have a spare top, shorts, and socks to change into after the race.
- ____ Sunglasses and sunscreen: If it 's hot and sunny day, you' ll be glad you have these.
- ____ Towel: There may be a shower at the end of the race, but even if not, nice to have to towel off.
- ____ Phone: To contact friends after race
- ____ Money: For any emergency needs
- ____ Pre-race food and fluids
- ____ Post-race food and fluids
- ____ Race Number (if already have) and safety pins: Bring a few extra and you & ll make lots of friends :)
- ____ Race Chip (if already have)
- ____ Course map / Race instructions
- ____ Band-aids / Athletic Tape / First aid
- ____ BodyGlide / Vaseline / Chafe Free
- ____Deodorant
- ____ Large garbage bag: Helpful if windy or raining before the race or just to sit on.
- ____ Wipes: Useful for nasty porta-potty
- ____ Magazine: Nice to catch up on Vanity Fair while waiting in line for race to start :)
- ____ Extra Goo packs: Use safety pin to keep a couple with you for during the race.
Disposable Bag:
- ____ Pre-race food and fluids
- ____ Wipes: Useful for nasty porta-potty
- ____ Throwaway old clothes: Sweatshirt or long-sleeve shirt. Most races donate discarded clothes to charity.
- ____ Race Number (if already have) and safety pins: Bring a few extra and you & ll make lots of friends :)
- ____ Race Chip (if already have)
- ____ Magazine: Nice to catch up on Vanity Fair while waiting in line for start :) Put in garbage before start.
- ____ Large garbage bag: Helpful if windy or raining before the race or just to sit on.
- ____ Extra Goo packs: Use safety pin to keep a couple with you for during the race
37. Making time for yourself: Running = sanity. Alone or with friends it has fantastic therapeutic results that last all day. I find doing it early in the morning is best as I know I'm getting into my life in and "life stuff" during the day will not not get in the way.
38. The Running Group : One of my LDFs and I always joke how we are going to write about. We are staying motivated and enjoy the company along with the running.
39. Running Websites / Blogs: If you get tap into for running advice, training, support ... see our blogroll. It 's all you. mail updates from a bold pace , do not miss out! Or if you prefer, get our RSS feed.
40. Going beyond your limits I have my son every time he demand me why I run ... "running for me is about going beyond the limits I have of myself in my mind". He & # 39; s very logical and always answers ... "limits are definitive - you can not go beyond them" ... I keep trying to prove him wrong.
My LDF Heidi and I have decided that everything our children need to know about life we can relate to running. A There is always "One for the THE Book ..." decided on a run.
