Women's Running Tips - Top 40 Tips For Women Over 40 Runners

11/26/2020

Being a runner more than 40 has shown fresh parts of interest (and stress ) to me to the street and more notably in my practice and retrieval away from the trail. I really like to operate and it's really amazing to find research currently being done on elderly tutors. . .the Stanford analysis that demonstrates that running slows the Yale study which demonstrates that elderly marathon runners (women particularly ) are advancing their running times longer than younger athletes.

I want to share with you some tips and hints that I have heard on the way. A number of those women's running ideas may connect with all of runners, but they take to a brand fresh outlook since the years proceed and also we grow old, more educated, and also perhaps, faster...

Training Tips:

1. Adding Miles: SLOWLY! Use the 10 percent rule. Insert only 10% growth of this mileage per week. Listed here is more comprehensive explanation and graph from FitSugar.

2. Warmup: As we grow older, your human system requires the time to begin and committing it that period will help avert harms. Watch"The Perfect Warmup" out of Runner's World.

3. Cross-Training: Is essential for any runner, however since you age the association between CrossTraining and conducting becomes a lot more essential. For an alternative, very low impact, CrossTraining option, visit our latest article on Aqua Running (Pool Running). Core drills have turned into yet another key, here are some decent ones out of Runners World.

4. Strength Training: There will be a great deal of advice around on strength training and resistance training, but being attentive to begin this at the"right" manner is crucial as we grow older. running for weight loss Planet has been doing a wonderful job w/ setting outside The 8 rules of Strength Training". 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). Dara Torres proved this in her Olympic effort that stunned us all. She adhered to a strict resistance stretching regime (see previous post - Doing the Home Stretch with Dara Torres). I am not a huge fan of yoga, but here's a good article by Runners World about 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 parts of my training. If I don't get enough 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 fabulous husband like I do or get 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 a Goal: Having 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. If possible, try to plan your training to run more often on softer surfaces like trails, dirt roads, grassy parks, or even the track. A few good programs are on our resource page. 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 build speed and lung power during a race. . .getting older does not mean getting less competitive:-RRB- If I am training for a marathon, it really makes a difference for me especially 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 several common injuries to running and I think I have had them all. See"Coming back from a accident" 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 help avoid injuries or help w/ recovery.

12. Running with Music: Running with music can help motivation and provide a needed distraction. I have also learned about 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 slowing your pace. Find 70's, 80's, and 90's music along w/ best bands of today and learn more about 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 can help to find the "right" BMI for your best running performance. See also post: What's the'best' BMI for a woman marathoner?"

14. Running in Different kinds of Weather: I am a elliptical trainer, therefore I shall run into anything short of a blizzard. With the ideal layers of clothing that this really is potential. But in the event that you're learning the summer for a fall race, then watch out for weather gaps. The current elements through your race might be rather different when you might be training. You shouldn't hesitate if you aren't able to conduct 17 miles how that you believe that should whenever you have been at 80-90 degree heat and higher humidity.

1-5. Travel Running: Always make the athletic shoes along! One of the best runs are on the list of temples of all parks, cityscapes and shores of sand. Hotels (view this informative article that cites WestinRun) today will give you maps (and some times runners) to direct you. With the assistance of Map My Run that you are able to get a path from anywhere. Have a peek at a few of our Travel Running articles.

16. Running and Sex: Here's a fascinating article by Running Times that quotes an Israeli scientist that announced"Women compete better after orgasm, especially high-jumpers and runners". . .who am I to assert w/ Israeli boffins?

17. Fartlek Training: Sports Fitness Advisor includes some fantastic strategies about the best way best to add fartlek in your practice (psst. . .if that you have no idea what fartlek is, also have a look at 10Ktruth. Com's"Runnerspeak - Dictionary of Running Jargon and Other Sport Terms").

Nutrition and Hydration Tips:

18. Type of Diet: Adhering into a wellbalanced, lowfat, whole grain diet which is high in carbohydrates has at all times been the ideal path for mepersonally. I adore a fantastic smoothie (see article Smoothie Operator --quick supplements 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 used 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 alternatives like electrolyte powder mixes (see post:"Water log-in: Hydration and road retrieval choices for runners").

20. Eating after Running: The window for eating after running is small, but important. See post"Refuel'Right' following a Run"

Gear Tips:

21. Running Clothes/Bra: I like my running clothes sporty--not funky, but this is obviously 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 really find a pair is to go to a running store and keep trying them on until you find one that feels comfortable. There are tons of shoe guides for different types of feet that are helpful in narrowing it all down. Learning about 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 alternate pairs of three for marathon training (it used 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:

Measure your feet: As you age, your foot size may gradually change. Make sure salesperson measures your foot while you are standing up

Shop later in day: As the day goes on, you feet get slightly larger.

Orthotics and socks: Wear socks you use and bring orthotics to store when trying out shoes. Find "dry-wick" type of socks instead of cotton.

Check wear: Most shoes give you between 300 - 500 miles of running. Keep track of the miles (see #24- Running Log). Replacing shoes can avoid unnecessary injuries. Check for wear on soles and inside the shoe as well.

Local running store: Find a good store that specializes in running shoes. Bring in your old shoes when looking for new ones. A good running shoe specialist should be able to look at old shoe and note the wear/fit when choosing a proper new shoe. As about return policy, many stores will let you run in the shoes and return them if they cause problems. Once you've found the shoes that work for you, you may be able to find the shoes again on-line at places like Runners Warehouse (a bold pace readers get 15% off), Overstock, or Holabird Sports.

Break in the shoe: Don't wear a new shoe to a marathon, be sure you have had time to break it in. However, when buying a new shoe, it should feel good when you are trying it on.

Thumb-width: Have a thumb width between the end of your longest toe and the end of the shoe. I wear a 1/2 size bigger to make sure I have room in the toe box.

Get medical advice: If you have a persistent problem with your feet, get the advice of a medical professional. Believe me, waiting for a foot to heal can be agonizing. Don't make it take any longer by waiting to get help.

Here's a great video from Howcast that covers many 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 recommend seeing a sports doc to consider orthotics as your new sole-mates:)

24. Running Log: Memory is not one of my strongest assets, so having a log to record my training keeps track of: weekly mileage, meals, shoe purchases (so I know when to retire shoes), favorite 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 great watches and GPS devices (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 on Your Running Bag? 10 Essential Items for Taking your Run Using the Road"

27. Chaffing: Avoid blisters, use BodyGlide, Vaseline or new Asics Chafe Free. Apply anywhere 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 understand why a lot of runners do not like to use during races , but if you love music, this can be a great way to relax and keep going (ipods are now allowed at some races, see post "Music to my ears"). Be sure to choose songs that work w/ your pace/BPM.

29. Reading about Running: There are so many fabulous books out there on running that are fun to read. They can motivate and excite you. We have a few posted on our Amazon Store.

Racing Tips:

30. Finding a Race: Marathon guide or Racevine can help you find a marathons and other shorter races. These sites not only list races, they rate them.

31. 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 as you run the miles. Supporting 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), 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 easily 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 apply before you race and shows your mile split goals in clear large 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 numerous articles about how women are older women are getting faster and staying there (see ABC News article on Yale University Study). 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. 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 some of our posts about the Boston Marathon. Check out the "Boston Marathon Qualifying Times.

36. The Race Day Survival Kit: You do not need any last minute surprises on race day. Possessing a race daytime kit will be able to enable one to learn you're prepared and keep you focused on the race. Assuming you are wearing your clothesshoes, possess your opinion, etc.,. .there continue to be some items you require. There are just two options... it is possible to make work with of a"check-in bag" at which you must hold back inline to acquire yourself a claim ticket or employ a"disposable bag" that's only the necessities and may be chucked. Listed below are checklists for the two:

Check-in Bag:

____Extra Clothes: Nice to own a top, shorts, and socks to become after the rush.

____Sunglasses and sunscreen: If it's really a very warm and sunny day, then you'll be happy you possess them.

____Towel: There could possibly become described as a shower by the close of the racebut if not, fine to really have to twist off.

____Phone: To get friends after-race

____Money: For any emergency needs

____Pre-race fluids and food

____Post-race fluids and food

____Race Number (if have) and basic security hooks: Bring some extra and you're going to make plenty of friends:-RRB-

____Race Chip (if have)

____Course map/Race directions

____Band-aids/Athletic Tape/First aid

____BodyGlide/Vaseline/Chafe Free

____Deodorant

____Large litter bag: Helpful if warm or raining until the rush or merely to lay .

____Wipes: Useful for dreadful porta potty

____Magazine: Nice to grab on Vanity Fair while waiting online for race to begin out:-RRB-

____Extra Goo Bundle: Use safety-pin to preserve a couple of together with you personally to get throughout the rush.

Disposable Bag:

____Pre-race fluids and food

____Wipes: Useful for dreadful porta potty

____Throwaway elderly clothes: Sweatshirt or longsleeve top notch. Most races contribute lost clothes .

____Race Number (if have) and basic security hooks: Bring some extra and you're going to make plenty of friends:-RRB-

____Race Chip (if have)

____Magazine: Nice to catch upon Vanity Fair while waiting in line for beginning:-RRB- Put in crap before beginning.

____Large litter bag: Helpful if windy or raining until the race or simply to lay .

____Extra Goo Bundle: Use security pin to keep a few with you to get through the race

The Running Psyche Tips:

37. Making time to your self: Running = sanity. Alone or with friends it's terrific curative results that last throughout the day long. I find doing this early each daytime will be most beneficial as I know I'll get my rush and"life stuff" through your afternoon won't be in the method.

38. The Running Group: One of my LDFs and now I always joke we have been going to create a novel about the principles of the conducting group. Finding friends to talk about with you conducting with is just really a superb thing and enables to remain motivated and revel in the business in addition to the run.

3 9. Running Websites/Blogs: There is therefore much on the internet today you may tap for running information, training, service. . .see that our Blog roll. It's really a wonderful time for you to become a runner. If you aren't getting automatic e mail updates from a daring rate , do not overlook! Or if you would like, make our RSS feed.

40. Going away from constraints : I must bring this because it's the main reason why I devote my son each time he inquires why I conduct..."running for me is about going beyond the limits I have of myself in my mind". He is very logical and consistently replies..."limits are definitive--you can't go beyond them"...I continue looking to prove him wrong.

Perhaps it's the outdoors or even the hours of laboring within one single subject with LDFs however out of conducting has come some deep realizations. My LDF Heidi and now I decided that what our kids will need to learn in life we are able to associate with conducting. A lifetime manual at the building perhaps? There's obviously"One for the THE Book..." selected a jog.

© 2020 Fashion blog. Tailored to your needs by Ashley Elegant.
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