As a runner for more than 40 new areas of interest (and concern) to me on the road and especially in my training and relaxation away from the road. I like running and it's nice to see research done on old shoes ... The study shows that slows the aging Stanford or Yale study found that older runners (especially women) to improve their execution time shows are more younger runners.
Let me share some ideas and suggestions Ilearned on the road. Many of these women running councils can apply to all runners, but definitely get a new perspective on how the years go by and you get older, perhaps wiser and faster ...
Training Tips:
Add 1 Miles: SLOW! Use the 10% rule. Do not add more than 10% increase in mileage per week. Here more detailed explanation and diagram from FitSugar.
2 Heating: As we age, the body needs time to go over time and will help avoid accidents.See "The perfect warm-up" by World Runner.
Training 3.Cross: It 'a must for any runner, but as the ratio of cross-training and running age is becoming increasingly important. For another, low-impact, cross-training option, you will find our last post on Aqua Running (Running Swimming). Basic exercises are another important, here are some good from Runners World.
4.Strength Training: There are a lot of information out there on weightlifting and strength training, butmake sure to start in the "right" is important as we get older. Running Planet has done a good job w / 8 rules that force training. "We have some interesting video on our resources page.
5.Stretching/Yoga: Another must-have for runners of aging (and this has certainly been discussed by many). Dara Torres Olympic demonstrated in this effort that stunned us all. Are fulfilled - (Please see the home stretch with the previous post Dara Torres) on a rigorous regimen of stretching resistance. I'I'm not a big fan of yoga, but here's a good article from Runners World on a runner w / ITB injuries that do not like yoga was at the beginning, was to convert them. I always injury-free LDF ("Long Distance Friend") swears to Power Yoga!
6.Rest: This has become one of the most important parts of my education. If I'm not getting enough rest, my body starts to decompose. Listen (closely) to your body.
7.Massage: Dara Torres Another staple and one of my personal favorites. It is notIf you have a wonderful husband, or a professional like me, who works for the stress of training and to relieve tired muscles. You can also do it yourself w / some video of Rich Poley, the "self massage for athletes," he wrote.
8.SET one goal: to fight for a goal or a race makes the workout have a purpose and focus.
9.Training Programs: A little 'planning goes a long way. If possible, try your workout plan to run more often on soft surfaces, such as trails, dirtStreets, green parks, or even the path. Some programs are good on our resources page. There are a lot of good out there - find one that suits you.
10.The Track: Most marathon training programs include trail work, how they develop fast twitch muscles to accelerate and build power to the lungs during a race ... older people does not mean that less and less competitive helps:) If I use the training for a marathon on, really makes a difference to me, especially in the later miles of the race. Good articleWorld Runner called "running in circles."
11.Injury/Recovery: This is difficult for me because I had a lot ... at 46, I still like to run fast. There are also subjected to various injuries and I think I have it all. See "On the way back from injury" contributions. I learned to recognize the warning signs my body and back off. Many of these suggestions (see the rest, nutrition, stretching / yoga, massages, weight / BMI, orthotics and much more) are to prevent injury or help w / recovery.
12.RunningMusic by: Running with music can help provide motivation and needed a distraction. I am also the importance of BPM (beats per minute) and has learned to make sure that when you hear a song, make sure it's not too slowly and unconsciously slow down. Search the 70s, 80s and 90s music along w / the best bands of today and learn more about BPM in this post: Best running music ever
13.Weight/BMI: It seems that the faster runners have a low body mass index (BMI) have. Marathon Guide has aquick tool change, to calculate BMI. Their knowledge can contribute to the "right" BMI to find the best mileage. See also the article: What is the 'correct' body mass index for a marathon woman "?
14.Running in different types of time: I'm not a treadmill runner, so I run into something less than a snowstorm. With the right layers of clothing as possible. However, if you take summer training for a race fall, the time differences in the night. The weather during the race can be very different thenwhen you exercise. Let us not be discouraged if they were not able to run 17 miles, as you think, if you will be in 80-90 degree heat and high humidity.
15.Travel Execution: always wear running shoes on! Some of my best tracks are among the monuments in the park, city views and sandy beaches. Hotels (see this post that answers WestinRun) now provide maps (and sometimes even running), to guide you. With the help of Map My Run, you can find a route from anywhere. Take aA look at some of our contributions go traveling.
16.Running and sex: Here's an interesting article from the times of execution that an Israeli scientist, declared that "Women compete better after orgasm, especially high-jumpers and runners," ... who am I to w / Israeli scientists claim mentioned?
17 Fartlek Training: Fitness Advisor has some good tips on how to drive the game in training (psst. .. if you do not know what's driving game that integrate reading 10Ktruth.com 's "Talk Runner - ReversoRunning and other sports jargon terms ").
Nutrition and hydration tips:
18 Type of diet: Sticking to a balanced, low-fat, whole grain diet that is high in carbohydrates always the best way for me to have. I like a good smoothie (see article Smoothie Operator - Training quick meal food ") the runner Diet" During training there is an interesting article w / great tips for eating Cool Running "..
19.Hydration: We all have water and Gatorade for me, but now, as Ielderly do not want the same amount of calories. I opt for the less calorie alternatives such as mixed electrolyte powder (see article: "log water: hydration and recovery options for Road Runner").
Food for the execution of 20: The window for the meal after the execution is small, but important. See the article "'Right' of coverage for a ride"
Gear tips:
21 Wear / BH: I like my sports clothes running - not funky, but this is obviously personal preference. A good bra will run a longBy the way ... cotton to avoid at all costs. I learned to be at the Rock on all articles of clothing bias. However, if you love to wear a skirt, check the Skirtchaser Series Race ... sounds like fun!
22.Running Shoes / Socks: running shoes are so personally, the only way to really find a pair that must go into a store and try running it again and again until you find what feels comfortable. There are tons of guides for different types of walking shoes that are useful to reduce everything to himself.More information about pronation and the choice of a shoe, if you have normal pronation, underpronation (or supination), or pronation (or hyper-pronation) fit is the key. World runner has a good article here with videos of pronation. I changed shoes. Can I switch to three pairs of marathon training (not used for two, but with my foot problems, now has three). This Runner "the spring of 2009 Running Shoe Guide" World. The Asics Gel Kayano 15 is the "Editors Choice" winners andI use the shoes. Some other quick tips:
Measure your feet: With age, your shoe size may gradually change. Make sure the salesperson measures of the foot while standing Shop during the day: during the day, you get up a little 'bigger. Insoles and socks: socks when trying to save and make orthotic shoes. Find the "dry-wick" instead of cotton socks. Wear: The most shoes to give you between 300 to 500 miles. Follow theMiles (see No. 24 - Log-running). Shoes can replace the injury. To wear on the soles of the feet and shoes as well. Local running store: Find a good shop that specializes in running shoes. Bring old shoes looking new. Should be a good running shoe specialist, able to look and take note of the old shoe wear / form a new selection of the right shoe. What about right of return, many shops will be able to walk in the shoes and return them if they cause problems. Once youfound shoes that work for you, you may be able to find new shoes online at places like warehouse Runners (a bold step, readers will receive a discount of 15%), or Overstock Holabird Sports. Break into the shoe: you should not wear new shoes, a marathon, you have had time to break it but in reality when you buy a new shoe, it should be a good feeling when you try. Maximum width: have a width between the end of inches longer than your finger and the end of the shoe. I wear half a size bigger to ensureI have room in the front. Get advice from your doctor if you have a persistent problem with his feet, get the advice of a doctor. Believe me, waiting to heal a painful foot. Do not take it, waiting for help.
Here is a great video Howcast covering many of these tips: "How to choose a running shoe"
23 Orthoses: overpronate and I could not live without them. If you have any questions on the foot (heel spurs, spurs healing, significantPronation or underpronation, etc.), I would recommend you to a document to a new team sport orthosis one expectation:)
24.Running Log: Memory is one of my strongest assets, allowing you to record my training log tracks: weekly mileage, meals, buy the shoes (so I know when to retire your shoes), favorite routes / runs , etc.
Look running 25 / GPS: Basically, I'm more of a zen runners (not prefer to wear a watch or calculate each step, you run a mile ...), but the NYC MarathonLast year changed for me. I went too fast and had a difficult time at the end. I now wear one again. There are great watches and GPS units (see article from The New York Times) that is easy rhythm / time / distance calculation to do. Another option in a marathon is the use of "pacemaker" in a race to do ... Clif Bar Marathon Pace Team Here is info.
26 Performing Stock Exchange: See "What's in your bag version 10 essentials for recording the race on the road"
27 Rubbing: Avoid bubbles, use BodyglideVaseline or new Asics Chafe free. Apply everywhere, friction ... Feet, nipples, etc. For more information about Asics, see "The End of Run chaffing?"
IPod 28: The need for runners (even if it has to borrow from your child) have. I understand why many runners do not like to use during the race, but if you love music, this may be a good way to relax and to drive (iPods are allowed in some races, see "music to my ears" article). Be sure to choose the songs w / tempo / BPM work.
Read 29Running on: There are so many great books out there to run, which is fun to read. They can inspire and motivate. We have posted some questions on our Amazon store.
Racing tips:
30.Finding a race, marathon or Racevine guide can help you run a marathon and other races as possible. These websites not only list their rate races.
31 Racing for Charity: millions of dollars a year for charitable causes by runners. You can run more meaningful if you have someone inbecause when you run the mile. Support a good cause can also be a way for a sold-out race.
32.Women races only: More Magazine Marathon / Half Marathon (which have the best expo), Zooma Race Women's Series, women's and Nike Marathon See Jane Run are just some of the women only race out there. They are fun, lively and a bit 'nicer then the co-ed race:)
33.Pace your race: It 'good to know your target race and the mile splits easily accessible. PaceTat is a permanent,Lightly (in fact no weight) and discreet to keep track of your pace during the race. It is simple transfers that apply before the race, and displays the miles divided into clear targets large print. Brilliant idea, and only $ 2.00 - $ 2.99 per transfer. Or go the easy way and free w / this tool Clif Bar
40/Beating 34.Speed with your PR: There are many articles about how women are older women have become faster and remain there (see ABC news article about YaleEducation). As we gain experience, you become more efficient runner. We know that running the tangents, prepare properly and read tips on how many we have listed here. We also have more time to understand how our children are older.
35.Qualifying Boston / The Times Boston: Boston is a big, tough race. It 'an honor to run it. This is not one to miss if you qualify. Here are some of our posts about the Boston Marathon. Check the "Boston Marathon qualifying times.
The 36 Race DaySurvival Kit: You do not want any last minute surprises on race day. With a kit on race day can help to know that they are ready and focused to keep running. Assuming you're already wearing the clothes, shoes, leave your watch, etc. .. There are some items you need. There are two ways ... You can take a "check-in bag" where it waits in line to buy a ticket or claim a "one-bag", which is what is essential and may need to be discarded. Here are checklists forboth:
Check-in Bag:
Clothing ____Extra: nice change for a top free, shorts and socks after the race. ____Sunglasses And sunscreen: If it's a hot sunny day, you will be glad you did this. ____Towel: There may be a shower after the race, but even if it's good to have on hand towel. ____Phone: To contact friends after the race ____Money: Need for any emergencies ____Pre-Race food and fluids ____Post-Race food and fluids ____RaceNumber (if available) and safety pins: Bring a little more and you'll make many friends:) ____Race Chip (though) ____Course Map / Race instructions Tape ____Band-aids/Athletic / First Aid ____BodyGlide / Vaseline / Chafe Free ____Deodorant ____Large Garbage bag: handy when wind or rain before the race or just to sit. ____Wipes: Useful for bad potty holder ____Magazine: Nice to catch up on Vanity Fair waiting in line for the racebegins:) Goo ____Extra packages: Use safety pins to keep a couple with you during the race.
Disposable Bag:
____Pre-Race food and fluids ____Wipes: Useful for bad potty holder ____Throwaway Old clothing: sweatshirt or long sleeve shirt. Most of the races to donate clothes to charity. ____Race Number (if available) and safety pins: Bring a little more and you'll make many friends:) ____Race Chip (though) ____Magazine: Make NiceTo begin to Vanity Fair while waiting in line:) Put the trash before departure. ____Large Garbage bag: handy when wind or rain before the race or just to sit. Goo ____Extra Packages: Keeping up with safety pins for a couple with you during the race
The tips of the psyche of performance:
37 The time for yourself: Run = right. Alone or with friends is amazing therapeutic results, all day. I think I do it early in the morning is better because I know that I take my raceenter and "life stuff" during the day, not in your path.
38.The Group Performance: One of my LDFs and I always joke that writing a book about the subtleties of our group is performing. Find friends to go with the soup is a wonderful thing and helps you stay motivated and enjoy the company along with the race.
39 Implementation of sites / blogs: There is so much on the Internet, now that you are in for the execution of consulting, training, support, tap water ... You will find on our blogroll. It 'a great time to be aRunners. If you do not always lose automatically by e-mail update from a bold step! Or, if you prefer, get our RSS feed.
40 Beyond your limits: add to this, because there is no reason why every time my son asked why I run ... "It 'for me to go beyond the limits that I have of myself in my mind" is. He is very logical, and always answers ... "The borders are final - you can not go beyond" ... I'm trying to prove that it is wrong.
Maybe it's the fresh air orHours worked on a theme with LDFs run but came to some profound insights. Heidi and I have my own LDF, that everything that our children need to know about life that can refer you decide to run. A life in the manual production, perhaps? It 's always "One for the book THE ..." opted for a run.
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