Being a runner over 40 has presented new areas of interest (and concern) for me on the road and especially in my training and recovery off the road. I love woman Running fast, and it's great to see research being done on older runners ... Stanford study shows that slows aging or the Yale study that shows that older marathon runners (women in particular) are improving startup time younger drivers.
woman Running fast,
I want to share some ideas and tips that I've learned along the way. Many of these tips career women can apply to all runners, but they definitely take on a new perspective as the years pass and we grow older, wiser, and maybe faster ...
Training Tips:
1. Thousands Added: little by little! Use the 10% rule. Add any increase of over 10% mileage each week. Here is a more detailed map of Fits.
2. Warming: As we age, the body needs time to get going and give you that time will help you avoid injury. See World "perfect warming" of the corridor.
3.Cross-Training: is a must for any runner, but as we age, the relationship between cross-training and woman Running fast, becomes even more important. For cross training option under different impact, see our recent post on Aqua woman Running fast, (pool running). Core exercises have become another essential, this is something good in the world of runners.
4.Strength Training: There are plenty of information out there about weight lifting and bodybuilding, but taking care to start at the "right" way is important as we age. woman Running fast, the planet has done a good job w / Installation of 8 rules of bodybuilding. "We have some good videos on our Resources page.
5.Stretching/Yoga: Another must for the aging runner (and this has certainly been debated by many). woman Running fast, Darla Torres has shown in her Olympic effort that stunned everyone. He joined a strict diet that extends the resistance (see previous post - Make the last line with Darla Torres). I'm not a big fan of yoga woman Running fast, but here's a good article by Runners World about a runner w / TB injury that did not like yoga at the beginning, and then converted. My always injury free DF ("Long Distance Friend") swears by power yoga!
6.Rest: This has become one of the most important parts of my formation. woman Running fast, If I can not get enough rest, my body begins to decompose. Listen (very closely) to your body.
7.Massage: Darla Torres another base and one of my personal favorites. woman Running fast, No matter if you have a fabulous husband like me or go to a professional who works to relieve the stress of training and tired muscles. You can even do it yourself w / some videos of Rich Poly who wrote "Self Massage for Athletes".
8.Set goal: to have a goal or a race to strive for makes the training have a purpose and keep me focused.
9.Training Programs: A little planning goes a long way. woman Running fast, If possible, try to plan your training to run more often on softer surfaces like trails, dirt roads, green parks, or even the track. Some good programs are available on our resources page. woman Running fast, There are many good ones out there - find one that suits you.
10.The Track: Most marathon training programs will include track work as it helps develop the fast twitch muscles to increase speed and lung power during a race ... woman Running fast, Aging does not mean getting less competitive :) If I am training for a marathon, it really makes a difference to me especially in the final kilometers of the race. World Runner Good article called "circle".
11.Injury/Recovery: It's hard for me because I had a lot ... 46 years, I still like to run fast. There are several common injuries to woman Running fast, and I think I have everything. See "To come back from an injury" posts. I learned to recognize the signs of my body and back. Many of these tips (see Rest, food, Stretching / Yoga, Massage, Weight / BMI, Orthopedics and more) are designed to help prevent injuries or help w / recovery.
12.Running with Music: woman Running fast, with music can help motivation and provide a needed distraction. I also learned the importance of BM (beats per minute) and I assure you that if you hear a song, make sure it is not too slow and unconsciously slowing your pace. Find 70, 80 and 90's music along w / best bands of today and more about BM in this post to learn: music always optimal operation
13.Weight/BMI: It seems that fast marathoners have a low body mass index (BMI). Marathon Guide has a quick tool to calculate your body mass index. Knowing yours can help to find the "right" BMI for your best woman Running fast, performance. See also the message: What is the 'right' BMI for a woman marathoner "?
14. woman Running fast, in different kinds of time: I am not a treadmill runner, so I will take nothing less than a snowstorm. With proper clothing layers as possible. However, if you train in the summer for a fall race, beware of weather differences. Time for a career can be very different, so when you exercise. woman Running fast, Do not be discouraged if you are not able to run 17 miles the way you think it should when you are in 80-90 degree heat and high humidity.
15.Travel Execution: Always wear woman Running fast, shoes along! Some of my best runs have been among the monuments of parks, cityscapes and beaches of sand. Hotels (see this post that mentions Westin) now will provide maps (and sometimes runners) to guide you. With the help of Map My Run you can find a route from anywhere. woman Running fast, Check out some of the stations operating rooms.
16. Fatale Training: Sports Fitness Advisor has some good tips on how to incorporate fatale into your training (PSS. .. if you do not know what fatale, woman Running fast, see 'skater com "Runner speak - Lingo Dictionary. Jogging and other sports terms").
17. Form of government: Join a well-balanced diet low in fat, whole grains are higher in carbs has always been the best way for me. woman Running fast, I love a good smoothie (see post Smoothie Operator - fast food nutritional training. ") While training Here is an interesting article w / good tips on cold current consumption called" The Runner regime ".
18.Hydration: There was a time when all water and Gatorade for me, but now that I'm older, I do not want the same amount of calories. woman Running fast, Opt for low-calorie alternatives like electrolyte powder mixes (see post: "Water log: recovery options Hydration and road corridors").
19. Eating after operation: The window for eating after woman Running fast, is small but important. See post "refuel" Right "after a career"
Racing Tips:
20.Finding a race: Marathon or Race vine guide can help you find a marathons and other shorter races. These sites not only the list races, woman Running fast, the rate of them.
21. Racing for a charity: millions of dollars a year are raised by runners for charity. It can make the race more meaningful if you have someone in mind that you run the miles. woman Running fast, Supporting a good cause can also be a way into a career selling.
22.Women only Races: Marathon / Half Marathon (they have the best expo),woman Running fast, Marathon Series race Zoom Women Nike Women and See Jane Run magazine More, are some of the only woman shopping there. woman Running fast, It's fun, sociable and a bit more polished and mixing :)
23.Pace his career: It is helpful to know your race goal and have the mile split times easily accessible. Acetate is a durable, lightweight (actually weightless), and unobtrusive to track your pace. woman Running fast, These are simple transfers that you apply before you race and shows your mile split goals in clear large letters. Brilliant idea, woman Running fast, and only $ 2.00 - $ 2.99 per transfer. Or take the easy route and FREE w / this tool from Calif Bar
24.Speed WTO 40/Beating your PR: There have been many articles about how women are older women are getting faster and staying there (see ABC Report on Study of Yale University). woman Running fast, As we gain experience, we become more efficient runners. We know to run the tangents, prepare properly, and read tips like many we have listed here. woman Running fast, We also have more time to train our children to grow.
25.Qualifying Boston / The Times, Boston: Boston is a tough race. It is an honor to run. This is not one to be missed if you qualify. woman Running fast, Browse our articles on the Boston Marathon. Discover the "Boston Marathon qualifying time.
26. Race Day Survival Kit: You do not want any last minute surprises on race day. woman Running fast, Having a race day kit can help you know that you are ready and focus on the race. Assuming you take your clothes, shoes, have your watch, etc .. there are still some things you need. woman Running fast, 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 the basics and can be discarded. woman Running fast, These are checklists for both:
27. Take time for yourself: woman Running fast = sanity. Alone or with friends it has fantastic therapeutic results that last all day. woman Running fast, I find the morning is the best I know I will get my career and "life stuff" during the day will not get in the way.
28.The current group: One of my LDS and I always joke how we are going to write a book about the nuances of our woman Running fast, group. Finding friends to share woman Running fast, with is a wonderful thing and helps you stay motivated and enjoy the company of the race.
29. Managing web / blog sites: There are so many things on the web, you can now leverage for woman Running fast, advice, training, support ... see our blog roll. This is a good time to be a runner. If you do not receive automatic email updates to a bold, woman Running fast, do not miss! Or if you prefer, get our RSS feed.
woman Running fast,
30. Going beyond your limits: I have to add this because it is the reason I give my son every time he asks why I run..."running for me is about going beyond the limits I have of myself in my mind". He's very logical and always answers..."limits are definitive--you can't go beyond them"...I keep trying to prove him wrong.
0 commentaires