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Being a runner over 40 has presented new areas of interest (and concern) for me on the road and more importantly in my training & recovery off the road. I love to run and it’s great to see research being done on older runners… |
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Training Tips:
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| 1. Adding Miles: SLOWLY! Use the 10% rule. Add no more than 10% increase of the mileage each week. Here’s more detailed explanation and chart from |
| 2. Warmup: As we get older, the body needs time to get going and giving it that time will help avoid injuries. See “The Perfect Warmup” from |
| 3. Cross-Training: Is a must for any runner, but as you age the relationship between cross-training and running becomes even more important. For a different, low impact, cross-training option, see our recent post on |
| 4. Strength Training: There is a lot of information out there on lifting weights and strength training, but being careful to start this in the “right” way is important as we get older. Running Planet has done a nice job w/ laying out |
| 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 |
| 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. |
| 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. |
| 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:) 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 |
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Fabulous at 40: Top 40 tips for women over 40 runners
