As a runner for more than 40 new areas of interest (and concern) for me on the road and especially in my training and relaxation away from the road shows. I like to run and it's nice to see, with research on older guide ... The Stanford study, that the race slows aging or Yale study shows that older runners (especially women) to show their readiness to improve their run times longer than younger runners.
Let me share some thoughts and suggestions Ilearned on the road. Many of these women are tips you can apply all the runners pass, but definitely get a new perspective over the years and you get older, wiser and perhaps faster ...
Suggestions:
1. Add Miles: SLOW! Use the 10% rule. Write no more than 10% increase in mileage per week. Here is a detailed explanation and diagram from FitSugar.
2. Warmup: As we age, the body needs time to go help him time to avoid injury.See "The Perfect Warmup" by Runner's World.
3.Cross Training: it is a must for any runner, but as the ratio of cross-training and enforcement of age is even more important. For another, low-impact cross-training option, see our last post on Aqua Running (running water). Basic exercises have become another essential, here are some good Runners World.
4.Strength Education: There are a lot of information out there for weight lifting and strength training, butMake sure that this is important for the "right" way to start, as we get older. Running Planet did a great job w / 8, on the strength training. "We have some good videos on our Resources page.
5.Stretching/Yoga: Another must-have for runners of aging (and this has certainly been discussed by many). Dara Torres has shown this in their Olympic effort that stunned us all. They followed a strict regime of stretching resistance (see previous post - Make the home straight to Dara Torres). I'M not a big fan of yoga, but here is a good article from Runners World on a runner w / ITB injuries do not like to do yoga in the beginning was the conversion. My increasingly injury-free LDF ("Long Distance Friend") swears Power Yoga!
6.Rest: This has become one of the most important parts of my education. If you do not get enough sleep, my body starts to decompose. Listen (closely) to your body.
7.Massage: Another staple fibers and Dara Torres one of my personal favorites. It is notIf you have a fabulous man, like me, or to act as a professional opera training for stress and relieve tired muscles. You can also do it yourself / w some video of Rich Poley, the "self massage for the 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 to plan your workouts often run on soft surfaces such as trails, dirtStreets, green parks, or even the title. Some programs are good on our Resources page. There are many good out there - find one that suits you.
10.The Track: Most marathon training programs include trail work in helping to develop the fast twitch muscles to accelerate and build the power of the aging lung during a race ... does not always mean less competitive:) If I'm training for a marathon is really making a difference for me, especially in the later miles of the race. A good articleRunner's World as "running around in circles."
11.Injury/Recovery: This is difficult for me, as I have many ... to 46, I still like to ride fast. There are also subjected to various injuries and I think I've had them all. See "return from injury" contributions. I learned to recognize the warning signs my body back and forth. Many of these suggestions (see, nutrition, rest, stretching, yoga, massage, weight, BMI, orthotics and much more) are designed to prevent injury or help w / recovery.
12.Runningwith music running with music can help, motivation, and provide a necessary distraction. I also understand the importance of BPM (beats per minute) gained and to ensure that when you hear a song, make sure it's not too slowly and unconsciously slow down. Search the 70, 80 and 90 of music along w / the best bands of today and learn more about BPM in this post: Best Music Ever Running
13.Weight/BMI: It seems that the faster runners with low body mass index (BMI) have. Marathon Guide has ato calculate the BMI quick tool change. Knowledge can help you find the "right" BMI for your best mileage. See also the article: What is the 'correct' BMI for a woman marathon runner "
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, this is possible. However, if one takes into summer training for a race fall, climatic differences. The weather during the race can be very different, soif you are training. Do not be discouraged if they were not in a position, 17 miles, as you think, if you are running at 80-90 degree heat and high humidity.
15.Travel Execution: Always put your running shoes! Some of my best tracks were among the monuments in parks, city views and sandy beaches. Hotels (see this post that responds WestinRun), now provides maps (and sometimes even running), to guide you. With the help of the map my run you can find a route from anywhere. Take aA look at some of our trips run contributions.
16.Running and sex: Here's an interesting article from Running Times, an Israeli scientist, said: "Women compete better after orgasm, especially high-jumpers and runners ... Who says w / Israeli scientists have quotation marks?
17. Fartlek training: fitness consultant has some good advice on training fartlek (psst. take .. If you do not know what's driving game, check out 10Ktruth.com s' "Runner Speak - a free dictionaryRunning and other sports jargon terms ").
Food and hydration tips:
18. Type of diet: sticking to a balanced, low fat, diet of whole grains was higher in carbohydrates were always the best way for me. I love a good smoothie (see article Smoothie Operator - fast food nutrition training) The Runner's Diet "While training is an interesting article w / good advice on food .. Cool Running
19.Hydration: We are all water and Gatorade for me, but now that I haveelderly do not want the same amount of calories. I opt for lower calorie alternatives like mixture of powdered electrolytes (see article: "Water news: the hydration and recovery options for runners of the road").
20. Supplying: The window is to eat after the execution of small, but important. See article "Supply" right "for a Run"
Gear tips:
21. Running apparel / BH: I like my sports clothes running - not funky, but this is obviously personal preference. A good bra will run a longVia ... cotton to avoid at all costs. I learned about the skirts are the most polarizing of all clothing terms. However, if you love to wear a skirt, see Skirtchaser Race Series ... sounds like fun!
22.Running Shoes / Socks: running shoes are so personally the only way to really find a couple to go to a running store and try it again and again until you find one that feels comfortable. There are tons of guides for different types of walking shoes, which are useful in reducing everything down.Learn about pronation and choose a shoe that normally pronation, underpronation (or supination) or pronation (or hyper-pronation) are the key fits. Runner's World is a book with the video is available on pronation. I changed my shoes. I have three pairs of alternating training for the marathon (he used two, but problems with my foot, now has three). Here is the Runner's World "Spring 2009 Running Shoe Guide. The Asics Gel Kayano 15 is the" Editor's Choice "winners" andthe shoes that I use. Some other quick tips:
Measure your feet: With age, the size of the foot may gradually change. Make sure the seller measures foot while standing Shop during the day: The day goes on, you get your feet a bit 'bigger. Orthotics and socks: socks to save and make orthotics if they try the shoes. Find like "dry-wick" socks instead of cotton. Wear: Most of the shoes that give you between 300 and 500 miles. Follow theMiles (see # 24 - Sign-running). Replace shoes, injury. To wear on the soles and inside of the shoe as well. Local running store: find a good shop that specializes in running shoes. Bring old shoes looking new. should be a good specialist running shoe, capable of looking at old shoes and see the wear / FIT for the selection of a new right shoe. As of right of return, many shops will be able to walk in shoes again if they cause problems. Once youfound shoes that work for you, you may be able to find the shoes back on-line in places like runners Warehouse (a bold step, readers get 15% discount), or excess inventory Holabird Sports. Break in shoes you should not wear new shoes, a marathon, you have the time, they break, however, when buying a new shoe was that it should be a good feeling when you try it. Thumb width: have a width between the end of the longest tip of the thumb and the end of the shoe. I wear a 1 / 2 size bigger to ensureI have room in the toe area. Consult a doctor if you have a persistent problem with his feet, get the advice of a doctor. Believe me, until it can heal a painful foot. Do not take it anymore to wait to get help.
Here is a great video from Howcast covering many of these tips: "How to choose a running shoe"
23. Orthoses: overpronate and I could not live without. If you have questions foot (plantar fasciitis, heal spurs, the essentialPronation or underpronation, etc.), I recommend you see a sports doc keep orthoses as your new sole mates:)
24.Running Log: Memory is one of my strongest assets, so that a log record of my training: weekly mileage, meals, shopping, shoes (the shoes so I know if retired), favorite routes execution / etc.
25. Running Clock / GPS: Basically, I'm more of a runner in Zen (who preferred not to a clock or calculate the pace per mile is ... you just performed), but the NYC Marathonchanged for me last year. I went too fast and had a difficult time at the end. Now wear one again. There are great watches and GPS units (see the article in the New York Times) is easy to calculate the time / time / distance to go. Another way in a marathon is the use of "Pacer" to make a good race ... Clif Bar Marathon Pace Team Info is here.
26. Running Exchange: See "What's in your bag Running 10 things to start recording the race on the road?"
27. Chaffing: Avoid bubbles, use BodyglideVaseline or new Asics Chafe free. Apply everywhere, rub ... Feet, nipples, etc. For more information about Asics, see "The End of Run Chaffing?
28. iPod: the "must" for runners (even if you have to borrow from your child). I understand why many runners use a pleasure, not during the race, but if you love music, can be a good way to relax, and go (iPods are now allowed in some races, see the "music to my ears "article). Be sure to choose the songs that work w / your time / BPM.
29. ReadingRunning on: There are so many great books out there to read that are fun to run. They can inspire and motivate. There are a couple on our Amazon Store.
Racing tips:
30.Finding a race or marathon Racevine guide can help you run a marathon and other races as possible. These sites not only matches their rate list.
31. Racing for a good cause millions of dollars a year with guides for a good cause. It can make the race more meaningful if you have someone inSpirit, as you run miles. Support a good cause can also be a way into a sold-out race.
32.Women peoples only: More Magazine Marathon / Half Marathon (they have the best Expo), Zooma Women's Race Series, Nike Women's Marathon and See Jane Run are just some of the women only race out there. They are fun, lively and a bit 'nicer then the race Co-Ed)
33.Pace your race: It 's helpful to know your target and have the mile lap race easily accessible. PaceTat is a permanent,Light (in reality the absence of weight) and unobtrusive way to keep track of your pace during the race. These are simply transfers that apply prior to the race, and displays the miles of clear objectives divided into large print. a brilliant idea, and only $ 2.00 - $ 2.99 per ride. Or go the easy and free way w / this tool Clif Bar
34.Speed 40/Beating for your PR: There are many articles about how women, older women are faster and remain there (see article by ABC News on YaleUniversity Study). As we gain experience, we have become more efficient runner. We know that the bribes were run, prepare properly, and read tips on how many we have listed here. We still have more time to understand how our children are older.
35.Qualifying to Boston, The Times Boston: Boston is a big, tough race. It 's an honor to run it. This is not one to miss if you qualify. See some of our posts about the Boston Marathon. Check out the "Boston Marathon qualifying times.
36. Race DaySurvival Kit: You do not want last-minute surprises on race day. After a race day kit can help you to know that they are prepared and keep you focused on the race. shoes Assuming you're already wearing clothes, let your clock, etc. .. there are some items you need. There are two ways ... You can take a "check-in bag" where you must get in line for a ticket or request a disposable bag, which has only the essentials, and cast will have to wait. Here are checklists forboth:
Check-in Bag:
____Extra Dress: Nice to modify a plan for replacement, shorts, socks and after the race. ____Sunglasses And sunscreen: If it's a warm sunny day, he is happy you have it. ____Towel: You may shower after the race, but if not, fine, have towel away. ____Phone: For friends after the race ____Money: Must for any emergency ____Pre-Race food and fluids ____Post-Race food and fluids ____RaceNumber (if not already) and safety pins: Bring a few extra and do a lot of friends:) ____Race Chip (if) ____Course Map / Sailing 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 porta-potty ____Magazine: Nice to catch up on "Vanity Fair" while waiting in line for the raceStart:) Goo ____Extra packages: Use safety pins to keep a couple with her during the race.
disposable bag:
____Pre-Race food and fluids ____Wipes: Useful for bad porta-potty ____Throwaway Old Clothes: Shirt-sleeved o. Most of the races to donate discarded clothes to charity. ____Race (If not already) and safety pins: Bring a few extra and you will make many friends:) ____Race Chip (if) ____Magazine: Nice Catchto "Vanity Fair" while waiting in line to start:) Located in the trash before departure. ____Large Garbage bag: handy when wind or rain before the race or just to sit. Goo ____Extra packages: Use safety pins to keep a couple with her during the race
The psyche Running tips:
37. time for you: Run = right. Alone or with friends is incredible therapeutic results, all day. I think it's done in the early morning is better as I learn I know that my raceenter and "life stuff" during the day without problems.
38.The Running Group: One of my LDFs and I've always funny how you write a book about the subtleties of our group running. Find friends to share with the execution is a wonderful thing and helps you stay motivated and enjoy the company along with the race.
39. Running websites / blogs: There is so much to see now that one for use in consulting, training, support, touch ... See our blogroll. It 's a great time to get aRunner. If you do not always automatic updates e-mail messages are not missed by a bold step! Or if you prefer to receive our RSS feed.
40. Beyond your limits: I added this because it is the reason to give my son every time he asks me why ... Run "race for me to go beyond the limits I myself in my head." 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 orWorking time said on a subject with LDFs but get some insights. My LDF Heidi and I decided that the more our children we need to know about life can relate. A life in the production manual, perhaps? There is always "One for the book ..." decided on a track.
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