Tips race Women: Top 40 tips for women over 40 riders
Being a runner has presented over 40 new areas interest (and concern) for me on the road and, more important in my training and recovery of the road. I love racing and it great to see research done on older riders … the Yale study shows that the marathon runners and more (especially women) are improving their travel time more than younger runners.
I would like to share some ideas and tips I learned along the road. Many of these women being implementing advice can apply to all riders, but they certainly take a new perspective as the years pass and we get older wiser, and perhaps, faster … (Due to format restrictions, many links have been removed, to see the full text with links, go to aboldpace.com)
Training Tips:
1. Adding mileage: slow down! Use the Rule of 10%. Add more than 10% increase mileage each week. Here's more detailed explanation and chart from FitSugar.
2. Warmup: As we get older, The body needs time to go and give this time will prevent injuries. See the perfect warm-up "Runner's World.
3.Cross-training: Is a must for any rider, but as you age the relationship between cross-training and the operation becomes even more important. For another, low-impact, cross training option, see our recent post on aqua jogging (or running Pool). basic exercises have become an essential one, here are some good runners in the world. Running Planet has done a great job w / installation of "The 8 rules of bodybuilding." We have some good videos on our page Resources.
5.Stretching/Yoga: Another must for the rider aging (and this has certainly been debated by many). Dara Torres has proven in its Olympic effort that stunned everyone. It adheres to a strict regime of stretching resistance (see previous post - "Making the journey Dara Torres with home "). I'm not a big fan of yoga, but here's a good article by the riders of the world on a runner w / a wound that has not ITB as yoga, at first, then convert. My wound still free FDL ("Long Distance Friend") swears by power yoga!
6.Rest: This has become one of the most important parts of my training. If I do not get enough rest, my body starts to decompose. Listen (very close) of your body.
7.Massage: Dara Torres other basic and one of my personal favorites. It does not matter if you have a wonderful husband as I do or get a pro, he works to relieve the stress of training and tired muscles. You can even do it yourself w / videos by Rich Poley wrote that "self-massage for athletes. "
8.Set goal: having a goal or a race to fight for training had a goal 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 track. A few programs are well on our resources page. There are a lot of good out there - find one that suits you.
10.The Track: Most marathon training programs include work in process because it helps to develop fast twitch muscles to build speed and power of the lung during a race … aging does not mean 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 in Runner's World called "Running in Circles".
11.Injury/Recovery: This is difficult for me because I had a lot of … to 46 years, I always like to run fast. There are several common injuries to the execution and I think I had any. See "To come back from an injury" posts. I learned to recognize the warning signs of my body and reverse. Many of these tips (see Rest, nutrition, stretching / yoga, massage, weight / BMI, orthotics and more) are intended to help prevent injury or help w / recovery.
12.Running with music: Running with music can help to provide motivation and need a distraction. I also learned the importance of BPM (beats per minute) and ensure that if you listen a song, be sure it is not too slow and unconsciously slow down. Find 70's, 80's and 90's music along w / better groups today and learn more about BPM in this message: "Best Music Ever Running"
13.Weight/BMI: It seems that the marathon fast with low body mass index (BMI). Marathon Guide has a quick tool to calculate your BMI. Sell your knowledge can help find the "right" the BMI for your best performance in running. See also post: "What is the" right "of the BMI for a marathon woman?"
14.Running in different types of time: I'm not a treadmill runner, so I'll run in anything short of a blizzard. With layers of clothing right possible. However, if you were training for a race in the fall, beware of climatic differences. The time during your race may be very different when you are training. Do not get discouraged if you are not able to perform 17 miles from the way you think you should when you are in 80-90 degree heat and high humidity.
15.Travel Film: Always wear shoes along! Some of my best races have been among the monuments of parks, urban landscapes and sandy beaches. Hotels (see this post which mentions WestinRun) will now provide maps (and sometimes the runners) to help you. With the help of MapMyRun you can find a route from any where. Take a look at some of our posts Journey running.
16.Running and sex: Here's an interesting article in Running Times, which cites a Israeli researcher who said "Women compete better after orgasm, especially high-jumpers and runners" … who am I to argue w / Israeli scientists?
17. Fartlek Training: Sports Fitness Advisor has some good advice on how to integrate into your fartlek training (psst. .. if you do not know what is fartlek, see 10Ktruth.com s "Runnerspeak - Dictionary of terms and jargon Running Sport Other").
Nutrition and hydration tips:
18. Plan Type: Join a well-balanced, low fat food complete which is higher in carbohydrates has always been the best way for me. I like a smoothie (see post "Smoothie Operator - Fast food nutrition training) while training. Here's an interesting article w / good advice on nutrition Cool Running called "The Runner's Diet ".
19.Hydration: Previously, all the water and Gatorade for me, but now that I'm older, I do not want the same amount calories. I opt for solutions such as low-calorie electrolyte powder mixtures (see below: "Water log: hydration and options Recovery Road riders ").
20. Eating after film: The window to eat after running is small, but important. View Post "Refuel" right "after a race"
Tips for speed:
21. Running Gear / SG: I love my race sportswear - not funky, but this is obviously personal preference. A good bra will running a long way … avoid cotton at all costs. I learned that running skirts are more polarization of all articles of clothing. However, if you like to wear a skirt, please 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 store running and keep trying until you find one that feels comfortable. There are tons of guides for different types of shoes feet that are useful in reducing this. Learning pronation and choose a shoe that suits if you have normal pronation, underpronation (or supination), or pronated (or hyper-pronation) is the key. Runner's World has a good article with videos on pronation. I changed shoes once. I alternate pairs of three marathon training (he used two, but with my foot issues, It is now three). Here Runner's World "Spring 2009 Running Shoe Guide. Asics Gel Kayano 15'S are the "Editor's Choice" winners and also the shoes that I use. Some other tips:
Measure your feet: As you age, your foot size may gradually change. Make sure that the measures representing your foot when you're standing
Shop later in the day: As the day progresses, you get your feet slightly greater.
Orthotics and socks: Wear socks that you use and wear orthotics in the store trying on shoes. "Find dry-wick "type of socks instead of cotton.
Check for wear: Most shoes give you between 300 to 500 miles of racing. Keep track miles (see No. 24 - Running Log). Replacing shoes can prevent unnecessary injuries. Check shoe wear and inside the footwear and. Once you've found shoes that are right for you, you may be able to find shoes online again in places like runners warehouse (a bold rhythm readers get 15% discount), Overstock, or Holabird Sports.
Break in shoes: Do not wear a new shoe in a marathon, make sure you have had time to break it in. However, when buying a new shoe, it must feel well when you try it.
Thumb width: have a thumb width between the end of your longest toe and the end of the shoe. I wear a size 1 / 2 more for sure I have room in the toe box.
Consult a physician: If you have a persistent problem with your feet, get advice a health professional. Believe me, waiting for a foot to heal can be scary. Do not take him long to wait for help.
Here is a great video Howcast which covers most of these tips: "How to Choose a Running Shoe"
23. Orthotics: I overpronate and could not live without them. If you have questions foot (plantar fasciitis, heal spurs, pronation or important underpronation, etc.) I recommend you see a sports doc to consider orthotics that your new sole mates:)
24.Running news: Memory is not a of my greatest strengths, in order to have a journal to record my monitors training: weekly mileage, meals, shopping for shoes (so I know when to retire shoes), the preferred routes / runs, etc.
25. Running Watch / GPS: Basically, I'm more of a runner Zen (Prefers not to wear a watch or calculate the pace of each mile … just run), but the year the New York marathon last modified for me. I went too fast and had a hard time at the end. I now wear a new one. There is a great watch and GPS devices (see the article in the NY Times) which makes it easy to calculate the rate / time / distance. Another option in a marathon is to use "Pacers" in a race … Here Clif Bar Marathon Pace Team Info.
26. Bag limit: See "What's in your bag film 10? Essential to making your race on the road "
27. Chaffing: Avoid bulbs, use BodyGlide, Vaseline or new Asics Chafe free. Apply rubbing everywhere … feet, teats, etc. To learn more about Asics, see "The end of term Chaffing?
28. iPod: a must for runners (even if you need to borrow your child). I understand why many runners do not use it for racing, but if you love music, it can be a great way to relax and continue (IPods are now entitled to certain races, see the post "music to my ears"). Make sure you choose the songs that work w / your pace / BPM.
29. Read about the movie: There are so many fabulous books out there on performance that are fun to read. They can motivate you and excite you. We have a little on our Amazon Store.
Tips for the race:
30.Finding a race: Marathon or Racevine guide can help you to find other marathons and shorter races. These sites list races, not only do they rate.
31. Racing for charity: Millions of dollars per year are raised by the charity runners. It can make the race more meaningful if you have someone in mind that you run the miles. Support a good cause may also be a way in a race to sell out.
32. The women race: More Magazine Marathon / Half Marathon (they have the best exhibition), Zooma Women's Race Series, Nike Women's Marathon and See Jane Run are just some of the women only races there. They are fun, lively and a little more polite, and then mixed races:)
33. Pace your race: It is helpful to know your target race and the mile split times easily accessible. PaceTat is durable, lightweight, medium (in fact, weightless), and discreet to keep track of your race pace. These are simple transfers that you apply before the race and shows your objectives mile split large print clear. great idea, and only $ 2.00 - $ 2.99 per transfer. Or go simple and free way w / this tool Clif Bar.
34.Speed 40/Beating to your PR: There have been many articles about how women are older women are getting faster and stay (See article on ABC News Yale University Study). As we gain experience, we become better riders. We know to run the tangents, prepare properly, and read advice like many, we have listed here. We also have more time to train our children to grow up.
35.Qualifying for Boston / The Boston Times: Boston is a great race difficult. It is an honor to run. This is not to be missed if you qualify. See some of our articles on the Boston Marathon. Check the Boston Marathon qualifying time.
36. The Race Day Survival Kit: You do not want to last-minute surprises on race day. Have a race day kit can help you know that you are prepared and stay focused on the race. Assuming you're already wearing your clothes, shoes, watch, etc. .. there are still some items you need. There are two options … you can use a "Check-in bag" where you must wait in line to get a ticket or claim a bag to use "disposable" which comes from the essential and can be discarded. Here are checklists for both:
Check the bag:
Clothing ____Extra: Nice to have a replacement Top, shorts and socks to change into after the race.
____Sunglasses And sunscreen: If this is a hot sunny day, you'll be glad you have these.
____Towel: There may be a shower at the end of the race, but even if it is not good to have a towel.
____Phone: To communicate with friends after the race
____Money: For Emergency Needs
____Pre-race food and fluids
____Post-race food and fluids
____Race (If already done) and pins Security: Bring a little extra and you will make many friends:)
____Race Chip (if already done)
instruction card ____Course Race /
____Band-aids/Athletic Tape / First Aid
____BodyGlide / Vaseline / Chafe Free
____Deodorant
bag Garbage ____Large: Useful if wind or rain before the race or just to sit.
____Wipes: Useful for bad a portable toilet
____Magazine: Nice to catch up with Vanity Fair waiting in line for the race to start:)
Goo ____Extra packages: Use safety pin to keep a couple with you for the race.
Disposable Bag:
____Pre-race food and fluids
____Wipes: Useful for a portable toilet wicked
____Throwaway Old clothing: sweatshirt or long sleeved shirt. Most races discarded clothes donation charity.
____Race (If already done) and safety pins: Bring a little extra and you will make many friends:)
____Race Chip (if already done)
____Magazine: Nice to catch up on Vanity Fair waiting in line to start:) Put in the trash before begin.
garbage bag ____Large: Useful if wind or rain before the race or just to sit.
Goo ____Extra packages: Use safety pin to keep a couple with you for the race.
The boards of Psyche Film:
37. Take time for yourself: running = better mental health. Alone or with friends he has great therapeutic results that last all day. I found it early in the morning is that I know I'll do my running and other things in life "during the day will not get in the way.
38.The group running: One of my LDF and I always laugh how we are going to write a book about the nuances of our group running. Find friends to share running with is a wonderful thing and helps you stay motivated and enjoy the company with the race.
39. Running websites / blogs: There are so many on the web, now you can use to perform consulting, training, support … see our blogroll. Is the time ideal for a rider. If you do not get automatic updates e-mail has <b> <pace bold </ b>, do not miss! Or if you prefer you to our RSS feed.
40. Beyond your limits: I say this because this is why I give my son every When he asked why I run … "Running for me is to go beyond the limits I have of myself in my spirit. "It is very logical and always answers …" limits are final - you can not go beyond "… I try to prove him wrong.
Maybe the fresh air or on the working hours of a subject with FLD, but running was accompanied by profound realizations. My FDL Heidi and I decided that what our children need to know about life can be linked to the race. A life in the handmade perhaps? It is always "One for the book THE …" decided on a race.
About the Author
Monica Anderson is the founder, owner and creator of Remanents. She is a mother of three and avid marathon runner. She launched a new line of running themed tees and notecards along with a new running blog for women called: a bold pace-running for our lives. The high-quality papers, witty wordplay, clean design, and innovative packaging have made Remanents a favorite of discerning customers. Remanents has been sold in many exclusive stores including, Saks Fifth Avenue, Neiman Marcus, Henri Bendel, Nordstrom and Anthropologie-and in hundreds of paper and lifestyle stores across the US. Also sold internationally in Japan, Australia, U.K. and directly at www.remanents.com.
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