Be a runner over 40 have presented new areas of interest (and concern) to me on the road and more importantly in my training and recovery from the road. I love to run and it is nice to see research on older runners ... Stanford study showing that use of brakes aging or Yale study shows that older marathon runners (especially women) is to improve their running times than younger runners.
I would like to share some insights and tips that I have learned along the way. Many of these women are running tips can apply to all runners, but they definitely take a new perspective, as the years go by and we grow older, wiser, and perhaps faster ...
Training Tips:
1. Adding Miles: SLOW! Use the 10% rule. Do not put more than 10% increase in mileage every week. Here is a more detailed explanation and diagram from FitSugar.
2. Warmup: As we get older, your body needs time to get going and give it the time will help to avoid injuries. See "The Perfect Warmup" by Runner's World.
3.Cross-Education: Is a must for any runner, but as you age, the ratio of cross-training and operations will become increasingly important. For a second, low-impact, cross-training option, see our recent post about Aqua Running (or Pool Running). Core exercises are another important, here are some good from Runners World.
4.Strength Education: There are a lot of information out there to lift weights and strength training, but be careful to start this in the "right" way is important as we get older. Running Planet has done a good job w / sets "The 8 Rules of Strength". We have some good videos on our resources page.
5.Stretching/Yoga: Another must for the aging of the
6.Rest: It has been one of the most important parts of my education. If I do not get enough rest, my body starts to break down. Linen (very close) to your body.
7.Massage: Another Dara Torres staple and one of my personal favorites. It does not matter if you have a wonderful husband, as I do, or come from a pro, it works to relieve the stress of training and tired muscles. You can even do it yourself w / some videos by Rich Poley who wrote "Self Massage for Athletes".
8.Set one goal: To have a goal or a race to strive for making the training has a purpose and keep me focused.
9.Training Programs: A little planning goes well. If possible, try to schedule your training to run more often on soft surfaces such as trails, dirt roads, grassy parks, or even track. A few good programs are on our resource page. There are many out there - find one that suits you.
10.The Track: Most marathon training programs will include trail work since it helps to develop the fast twitch muscles to build lung power and speed during a race ... getting older does not mean getting less competitive:) If I'm training for a marathon, it really makes a difference to me, especially in the later miles of the race. Good article from Runner's World is 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 several common injuries to run, and I think I've had them all. See "Coming back from an injury" posts. I have learned to recognize my body's warning signals and back off. Many of these tips (see Rest, diet, stretching / yoga, massage, weight / BMI, Orthotics, and more) are designed to help prevent injury or help w / recovery.
12.Running with music: Running with music can help with motivation and create a need for distraction. I have also learned about the importance of BPM (beats per minute) and ensure that if you listen to a song, make sure it is not too slowly and unconsciously slowing your pace. Find 70's, 80's and 90's music along w / best bands today and learn more about BPMS in this post: Best Running Music Ever
13.Weight/BMI: It seems that fast marathons have a low Body Mass Index (BMI). Marathon Guide has a quick tool to calculate your BMI. Knowing yours can help you find the "right" BMI for your best running performance. See also post: "What is the" right "BMI for a woman marathon?"
14.Running in different types of weather: I'm not a treadmill runner, so I will run into something short of a blizzard. With the right layers of clothing, this is possible. But if you are training in the summer for a fall race, watch the weather differences. Weather during your race may be very different than when you coach. Do not be discouraged if you are not able to run 17 miles the way you think you need, when you are in the 80-90 degree heat and high humidity.
15.Travel Running: Always bring running shoes with! Some of my best runs have been among the monuments of parks, cityscapes and beaches with sand. Hotels (see this post which mentions WestinRun) will now provide brief (and sometimes runners) to guide you. With help from MapMyRun you can find a route from anywhere. Take a look at some of our Travel riding position.
16.Running and sex: Here's an interesting article from Running Times, quoting an Israeli scientist, declared "Women compete better after orgasm, especially high-jumpers and runners" ... who am I to argue w / Israeli scientists?
17. Aerobic Training: Sports Fitness Advisor has some good tips on how to incorporate into your fartlek training (psst. .. if you do not know what fartlek is, check 10Ktruth.com 's "Speak Runner - Running Dictionary of jargon and other sport Terms ").
Nutrition and Hydration Tips:
18. Type of Diet: connected to a balanced, low fat, whole grain 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 is an interesting article w / tips for eating from Cool Running called "The Runner's Diet".
19.Hydration: It used to be all water and Gatorade for me, but now as I get older I will not be the same amount of calories. I choose the lower calorie alternatives like electrolyte powder mixtures (see post: "Water Log: Hydration and recovery options for road runners").
20. To eat after Running: The window to eat after the races are small, but important. See post "Tank" Right "for a Run"
Gear tips:
21. Running Clothes / Bra: I like my running clothes sporty - not funky, but it is obviously personal preference. A good running bra will go a long way ... avoid cotton at all costs. I have learned to ride skirts are the most polarizing of all apparel items. But if you love to wear a skirt, check the Skirtchaser Race Series ... looks like fun!
22.Running Shoes / Socks: running shoes are so personally the only way to really find a couple, is to go to a running store and keep trying them until you find one that feels comfortable. There are tons of shoes guides for different types of feet that are useful in narrowing it down. Learn about pronation and choose a shoe that fits, whether you have normal pronation, underpronation (or supination), or overpronation (or hyper-pronation) is the key. Runner's World is a good article with videos of pronation here. I changed my shoes once. I alternate two of three to marathon training (it used to be two, but with my foot issues, it is now three). Here is the 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:
Measuring your feet: As you age, your foot size may gradually change. Make sure the seller measure your foot while you stand up
Shop later in the day: When the day goes on, your feet are slightly larger.
Speakers and socks: Use socks you use, and bring orthotics to store when trying out shoes. Find the "dry-wick" type of socks instead of cotton.
Check wear: Most shoes give you between 300 to 500 miles in the running. Keep track of miles (see # 24 - Running Log). Replacing shoes can prevent unnecessary injuries. Check for wear on the soles and inside the shoe also.
Local running store: Find a good shop that specializes in running shoes. Bring your old shoes when they seek new ones. A good running shoe specialist should be able to look at old shoes and note wear / suits when they choose a proper new shoes. In return, many stores you can run in shoes and return them if they cause problems. Once you have found the shoe that works for you, you may be able to find the shoes back on-line at places like Silver Warehouse (a bold pace readers get 15% discount), Overstock, or Holabird Sports.
Break in the shoe: Do not wear new shoes for a marathon, be sure that you have had time to break it in. But when they buy a new shoe, it feels good when you try it on.
Thumb-width: Has a thumb width between the end of your longest toe and the end of the shoe. I wear a 1 / 2 size larger to make sure I have room in the toe box.
Get medical advice: If you have a persistent problem with your feet, get advice from a health professional. Believe me, waiting for a foot to cure may be painful. Does not take long to wait for help.
Here is a great video from the NME, which covers many of these tips: "How to choose a running shoe"
23. Orthotics: I overpronate and could not live without them. If you have foot issues (plantar fasciitis, heal spurs, significant overpronation or underpronation, etc.), I recommend seeing a sports doc to consider orthotics as your new sole-mates:)
24.Running Log: Memory is not one of my strongest assets, then a log to record my workout keeps track of: weekly kilometers, food, shoe shopping (so I know when to pull back shoes), preferred routes / runs, etc.
25. Running Watch / GPS: At heart, I am more a zen runner (would rather not wear a watch or calculate each mile's pace ... just run) but the NYC marathon last year changed for me. I went out too fast and had a tough time at the end. I now wear one again. There are great watches and GPS units (see article from the NY Times) that makes it easy to calculate speed / time / distance. Another option in a marathon is to make use of "pacers" in a race ... here is the Clif Bar Marathon Pace Team info.
26. Running Behind: See "What is in your Running Behind? 10 Essential items for serial journey on the Road"
27. Chaffing: Avoid blisters, use Body Glide, Vaseline or new Asics rubs Free. Apply wherever rub ... feet, nipples, etc. For more about Asics, see "The End of Run Chaffing?"
28. iPods: They must have for runners (even if you need to borrow from your child). I understand why a lot of runners do not like to use in races, but if you love music, this could be a great way to relax and keep going (iPods are now allowed in some races, see posts "music to my ears "). Be sure to choose songs that work w / your tempo / BPM.
29.
Racing Tips:
30.Finding a Race: Marathon Race Wines guide or can help you find a marathon and shorter races. These sites not only list races, they see them.
31. Racing for a charity: Millions of dollars a year, raised by runners for charity. It can make race more sense if you have someone in mind as you run miles. Support a good cause can also be a way into a sold out race.
32.Women only Races: More Magazine's Marathon / Half-Marathon (they have the best Expo), zoom the 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 little more polite then co-ed racing:)
33.Pace your Race: It is useful to know your race goals and mile split times readily available. PaceTat is a durable, lightweight (actually weightless) and discreet way to keep track of your pace while racing. These are simple movements that you use before you breed and show your mile split goals in clear large print. Brilliant idea, and only $ 2.00 - $ 2.99 per shipment. Or go the simple route and FREE w / this tool from Clif Bar.
34.Speed on 40/Beating your PR: There have been many articles about how women are older women more quickly and staying there (see ABC News article on Yale University Study). As we gain experience, we become more efficient runners. We run the tangents, prepare themselves properly, and read tips like many we have mentioned here. We also have more time to train our children get older.
35.Qualifying to
36. The Race Day Survival Kit: You do not have any last minute surprises on race day. Have a race day kit can help you to know that you are prepared and stay focused on the race. Assuming you already are wearing clothes, shoes, your watch, etc. .. there are still some items you need. There are two options ... you can use a "check-in bag" where you have to wait in the queue to get a claim ticket or use a "one bag" which is precisely what is essential and can be thrown. Here are checklists for both:
Check-in Bag:
Extra Clothes: Nice to have an extra top, shorts and socks to switch to after the race.
Sunglasses And sunscreen: If it is a warm and sunny day, you'll be glad you have them.
Towel: There may be a shower at the end of the course, but even if not, nice to have the towel off.
Phone: To contact friends after the race
Money: For an urgent need
Pre-Race food and drink
Post-Race food and drink
Race Code (if one already has), and needles: Bring a couple extra, and you'll get lots of friends:)
Race Chip (if it already has)
Course Maps / Race instructions
Band-aids/Athletic Tape / First Aid
BodyGlide / Vaseline / gnawing Free
Deodorant
Large Garbage Bag: Helpful if windy or rainy weather 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 the race to start:)
Extra Goo packets: Use safety pin to keep a few with you during the race.
Disposable Bag:Pre-Race food and drink
Wipes: Useful for nasty porta-potty
Throwaway Old clothing: sweatshirt or long sleeved shirt. Most races donate discarded clothes to charity.
Race Code (if one already has), and needles: Bring a couple extra, and you'll get lots of friends:)
Race Chip (if it already has)
Magazine: Nice to catch up on Vanity Fair while you wait in line for start:) Put in the trash before departure.
Large Garbage Bag: Helpful if windy or rainy weather before the race, or just to sit on.
Extra Goo packets: Use safety pin to keep a few with you during the race.
The Running Psyche Tips:
37. Making time for yourself: Running = sanity. Alone or with friends, it's great therapeutic results that last all day. I think to do it early in the morning is best as I know I get my run in and "life stuff" during the day will not go wrong.
38.The Running Group: One of my LDFs and I always joke how we are going to write a book about the nuances of our running group. Find friends to share running with is a wonderful thing, and helps you stay motivated and enjoy it together in time.
39. Running Websites / Blogs: There is so much online now that you can tap into to run the consulting, training, support ... see our blogroll. It is a good time to be a runner. If you do not get automatic email updates from a daring pace, you should not miss! Or if you prefer, get our RSS feed.
40. Goes beyond your borders: I have to add this because it is the reason that I give my son every time he asks why I run ... "run for me is to move beyond the limits I have of myself in my mind." He is very logical and always answers ... "Borders is a final - you can not go beyond them" ... I keep trying to prove him wrong.
Maybe it's the fresh air or hours worked over an object with LDFs but from running has made some profound realizations. My LDF Heidi and I have decided that everything our children need to know about life, we can relate to running. A life in the manual to do perhaps? There is always "One of The Book ..." decided on a run.
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