Asics Womens Gel Kayano Nyc Shoes @ Amazon.com
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Being a runner over 40 has staged new areas of interest (and concern) for me on the road and more significantly in my training and recovery off the road. I love to run and it’s great to see exploration being done on older runners…the Stanford study that shows that running slows aging or the Yale study that shows that older marathon runners (women in particular) are bettering their running times more than younger runners. I would like to percentage some perceptivenesses and tips that I have learned along the way. Many of these women’s running tips may employ to all runners, but they unquestionably take on a new perspective as the years go on and we get older, wiser, and perhaps, faster… Training Tips: 1. Adding Miles: SLOWLY! Use the 10% rule. Add no more than 10% increase of the mileage each week. Here’s more elaborated comprehensible statement and chart from FitSugar. 2. Warmup: As we get older, the body needs time to get going and giving it that time will help keep out of the way of injuries. See “The Perfect Warmup” from Runner’s World. 3.Cross-Training: Is a must for any runner, but as you age the kinship amid cross-training and running becomes even more important. For a different, low impact, cross-training option, see our recent post on Aqua Running (Pool Running). Core exercises have become another essential, here’s some good ones from Runners World. 4.Strength Training: There is a lot of data out there on lifting weights and strength training, but being careful to commence this in the “right” way is important as we get older. Running Planet has done a nice occupation w/ laying out The 8 rules of Strength Training”. We have numerous good videos on our Resources page. 5.Stretching/Yoga: Another ought to for the aging runner (and this has surely been debated by many). Dara Torres proved this in her Olympic venture that stunned us all. She adhered to a rigorous resistance stretching regime (see former post – Doing the Home Stretch with Dara Torres). I am not a big fan of yoga, but here’s a good article by Runners World when it comes to a runner w/ a ITB injury who didn’t like yoga at the beginning, then became a convert. My always injury free LDF (“Long Distance Friend”) swears by power yoga! 6.Rest: This has become one of the most important constituents of my training. If I don’t get sufficient rest, my body begins to break down. Listen (very closely) to your body. 7.Massage: Another Dara Torres staple and one of my personal favorites. It does not matter if you have a extremely pleasing husband like I do or get from a pro, it works to relieve the stress of training and tired muscles. You may even do it yourself w/ galore videos by Rich Poley who wrote “Self Massage for Athletes”. 8.Set a Goal: Having a goal or a race to strive for makes the training have a intent and keep me focused. 9.Training Programs: A little planning goes a long way. If possible, undertake to plan your training to run more ofttimes on softer surfaces like trails, dirt roads, grassy parks, or even the track. A few good programs are on our resource page. There are a lot of 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 build speed and lung power for the duration of a race…getting older does not mean getting less competitive:) If I am training for a marathon, it actually makes a divergence for me particularly in the later miles of the race. Good article from Runner’s World called “Running in Circles”. 11.Injury/Recovery: This one is hard for me as I have had many… at 46, I still like to run fast. There are various mutual 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’s warning signs and back off. Many of these tips (see Rest, Diet, Stretching/Yoga, Massage, Weight/BMI, Orthotics, and more) are meant to aid stay clear from injuries or support w/ recovery. 12.Running with Music: Running with music may support motivation and provide a necessitated distraction. I have likewise learned regarding the importance of BPM (beats per minute) and ensuring that if you are listening to a song, be sure it is not too slow and unconsciously decelerating your pace. Find 70′s, 80′s, and 90′s music along w/ best bands of today and learn more regarding BPMs in this post: Best Running Music Ever 13.Weight/BMI: It seems that fast marathoners have a low Body Mass Index (BMI). Marathon Guide has a quick tool to calculate your BMI. Knowing yours may aid to find the “right” BMI for your best running performance. See likewise post: What’s the ‘right’ BMI for a woman marathoner?” 14.Running in Different types of Weather: I am not a treadmill runner, so I will run in anything short of a blizzard. With the right layers of costume this is possible. However, if you are training in summer for a fall race, beware of weather differences. The weather for the duration of your race may be very dissimilar then when you are training. Don’t be discouraged if you are not competent to run 17 miles the way you think you must when you are in 80-90 degree heat and high humidity. 15.Travel Running: Always fetch the running shoes along! Some of my best runs have been amongst the monuments of parks, cityscapes and beaches of sand. Hotels (see this post that mentions WestinRun) now will provide maps (and once in a while runners) to guide you. With the aid of Map My Run you may find a route from anywhere. Take a look at numerous 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 better after orgasm, exceptionally high-jumpers and runners”…who am I to argue w/ Israeli scientists? 17. Fartlek Training: Sports Fitness Advisor has numerous good tips on how to comprise fartlek into your training (psst…if you don’t recognise what fartlek is, check out 10Ktruth.com’s “Runnerspeak – Dictionary of Running Jargon and Other Sport Terms”). Nutrition and Hydration Tips: 18. Type of Diet: Adhering to a well-balanced, low-fat, wholegrain diet that is higher in carbs has always been the best route for me. I love a good smoothie (see post Smoothie Operator –quick nutritional training meal”) while training. Here’s an interesting article w/ good tips on eating from Cool Running called “The Runner’s Diet”. 19.Hydration: It applied to be all water and Gatorade for me, but now as I get older I don’t want the same amount of calories. I opt for the lower calorie number of things from which only one can be chosen like electrolyte powder mixes (see post: “Water log: Hydration and road recovery choices for runners”). 20. Eating after Running: The window for eating after running is small, but important. See post “Refuel ‘Right’ after a Run” Gear Tips: 21. Running Clothes/Bra: I like my running clothes sporty–not funky, but this is evidently 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! 22.Running Shoes/Socks: Running shoes are so personal the only way to actually find a pair is to go to a running store and keep attempting them on until you find one that feels comfortable. There are tons of shoe guides for dissimilar types of feet that are helpful in narrowing it all down. Learning regarding pronation and choosing a shoe that fits whether you have normal pronation, underpronation (or supination), or overpronation (or hyper-pronation) is key. Runner’s World has a good article along with videos on pronation here. I have changed my shoe once. I substitute pairs of three for marathon training (it applied to be two but with my foot issues, it’s now three). Here’s Runner’s World’s “Spring 2009 Running Shoe Guide”. The Asics Gel Kayano 15′s are the “Editor’s Choice” winners and also the shoes I use. A few other quick tips:
Here’s a great video from Howcast that covers a good deal of of these tips: “How to Choose a Running Shoe” 23. Orthotics: I overpronate and could not live without these. If you have foot issues (plantar fasciitis, heal spurs, significant overpronation or underpronation, etc.), I’d commend seeing a sports doc to consider orthotics as your new sole-mates:) 24.Running Log: Memory is not one of my firmest assets, so having a log to record my training keeps track of: on a weekly basis mileage, meals, shoe purchases (so I know when to retire shoes), bestloved routes/runs, etc. 25. Running Watch/GPS: At heart, I am more of a zen runner (would rather not wear a watch or calculate each mile’s pace…just run), but the NYC marathon last year changed that for me. I went out too fast and had a hard time at the end. I now wear one again. There are outstanding watches and GPS widgets (see article from NY Times) that make it easy to calculate pace/time/distance. Another option in a marathon is to make use of “pacers” at a race…here’s Clif Bar’s Marathon Pace Team info. 26. Running Bag: See “What’s in your Running Bag? 10 Essential Items for Taking your Run on the Road” 27. Chaffing: Avoid blisters, use BodyGlide, Vaseline or new Asics Chafe Free. Apply anyplace that rubs…feet, nipples, etc. For more on Asics, see “The End of Run Chaffing?” 28. iPods: The must have for runners (even if you need to borrow from your child). I perceive why a lot of runners do not like to use for the duration of races , but if you love music, this may be a outstanding way to relax and keep going (ipods are now permitted at a good deal of races, see post “Music to my ears”). Be sure to choose songs that work w/ your pace/BPM. 29. Reading regarding Running: There are so numerous extremely pleasing books out there on running that are fun to read. They may motivate and excite you. We have a few posted on our Amazon Store. Racing Tips: 30.Finding a Race: Marathon guide or Racevine may aid you find a marathons and other shorter races. These websites not only list races, they rate them. 31. Racing for a Charity: Millions of dollars a year are raised by runners for charity. It may make the race more significant if you have an individual in mind as you run the miles. Supporting a good cause may likewise be a way into a sold-out race. 32.Women only Races: More magazine’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 of the women only races out there. They are fun, 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 without apparent effort accessible. PaceTat is a durable, lightweight (actually weightless), and unobtrusive way to keep track of your pace while racing. These are simple transfers that you utilize before you race and shows your mile split goals in clear huge 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:There have been a heap of articles in regards to how women are older women are getting more quickly and staying there (see ABC News article on Yale University Study). As we gain experience, we become more effective runners. We recognise to run the tangents, prepare properly, and read tips like galore we have listed here. We also have more time to train as our children get older. 35.Qualifying for Boston/The Boston Times: Boston is a great, tough race. It is an honor to run it. This is not one to be missed if you qualify. See a great deal of of our posts in regards to the Boston Marathon. Check out the “Boston Marathon Qualifying Times. 36. The Race Day Survival Kit: You don’t want any last minute surprises on race day. Having a race day kit may support you to know you are prepared and keep you focalized on the race. Assuming you already are wearing your clothes, shoes, have your watch, etc…there are still a good deal of items you need. There are two options… you may use a “check-in bag” where you have to wait in-line to get a assert ticket or use a “disposable bag” that has just the necessities and may be tossed. Here are checklists for both: Check-in Bag:
Disposable Bag:
The Running Psyche Tips: 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 recognise I’ll get my run in and “life stuff” for the duration of the day will not get in the way. 38.The Running Group: One of my LDFs and I always joke how we are going to write a book in regards to the subtle differences in meaning or opinion or attitude of our running group. Finding friends to part running with is a terrifi thing and helps you to stay motivated and receive pleasure from the company along with the run. 39. Running Websites/Blogs: There is so much on the web now that you may tap into for running advice, training, support…see our blogroll. It’s a outstanding time to be a runner. If you’re not getting automatic e-mail updates from a bold pace, don’t miss out! Or if you prefer, get our RSS feed. 40. Going beyond your limits: I have to add this because it is the reason I give my son each time he asks why I run…”running for me is in regards to 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 attempting to prove him wrong. Perhaps it is the fresh air or the hours of laboring over one subject with LDFs but from running has come a heap of unfathomed realizations. My LDF Heidi and I have decisive that everything our children need to recognise when it comes to life we may relate to running. A life manual in the making perhaps? There is always “One for the THE Book…” decisive on a run. |
My bestloved running shoe!
No regrets!!