Allow me some ideas and tips that I learned on the street. Many of these women can walk boards are all drivers, but they take a new perspective, as the years go by and you get old
er, wiser, and maybe even faster .. .Training tips:
1st Add mileage down: slow down! Use the 10% rule. Add more than 10% increase in mileage per week. Here more detailed explanation and diagram from FitSugar.
2nd Warmup: As we age, the body needs time to go there and it is this time of the injury to be avoided. See "The Perfect warming" Runner's World.
3.Cross Training: is a must for any rider, but how the relationship between cross-training and operating age is even more important. For other low-impact cross-training option, you will find our latest post on Aqua Jogging (Running Pool). Basic exercises have here in further essential, some are good runners in the world.
4.Strength Training: There are a lot of information out there on weight lifting and strength training, but be careful that this is important in the "right" way to start, as we age. Running Planet has a great job w / The 8 rules for the weight shift. "We have a few good videos on our Resources page.
5.Stretching/Yoga: Another must for the driver's age (and this has certainly been discussed by many). Dara Torres has its efforts to ensure that all Olympic proven stunned. It adheres to a strict regime of stretching resistance (see previous post - make the journey home with Dara Torres). I'm not a big fan of yoga, but here is a good article from the drivers of the world on a runner w / ITB injury, who walk not like yoga, at first, then. My wounds still open LDF ("Long Distance Friend") swears Power Yoga!
6.Rest: This has become one of the most important parts of my education. If I do not have enough rest, my body starts to decompose. Listen (very near) your body.
7.Massage: Another basic Dara Torres and one of my personal favorites. It does not matter if you have a wonderful man like me, or have a pro, he works on the stress of training and to relieve tired muscles. You can even wrote a do it yourself w / video from Rich Poley, that "self-massage for athletes."
8.Set goal: a goal or a race is to try to put an end to training and keep me focused.
9.Training programs: a little planning goes a long way. If possible, try to plan your workouts frequently run on softer surfaces such as footpaths, roads, green parks, or even to the title. Some programs are also available on our Resources page. There are a lot of good out there - one that's right for you.
10.The track include: Most marathon training programs in the works, as it helps build muscle twitch rapid build speed and power of the lungs during a race ... Aging does not make less competitive:) If I'm 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 as a "turning around".
11.Injury/Recovery: It is difficult for me because I have a lot ... to 46 years, I always like to run fast. There are some common injuries to the race and I think I had none. See "To come back from an injury" contributions. I have learned the warning signs of my body and turn back. Many of these tips (see the rest, nutrition, stretching / yoga, massage, weight / BMI, orthotics and older) should contribute to injuries or to help w / recovery.
12.Running can help with music: Running with music to motivate and needed a distraction. I also learned about the importance of ensuring BPM (beats per minute) and that when you hear a song, make sure it does not slow down too slowly and unconsciously. Find the 70's, 80's and 90's music along w / the best bands of today and learn more about BPM in this post: Best Music Ever Running
13.Weight/BMI: It seems that the fast marathoners a low Body Mass Index (BMI). Marathon Guide is a quick tool to calculate your BMI. Sell your knowledge can help "good" offer for your best performance in operation. See also the article: 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 a little short of a blizzard. possible with the right layers of clothing. However, if you with the training for a race in the fall of the climatic differences were beware. The time during your race may be very different when you are training. Do not be discouraged if you were not in a position 17 miles of the way to run, you think, if you are in 80-90 degree heat and high humidity.
15.Travel Film: Always wear shoes! Some of my best races are among the monuments in the parks, city landscapes and sandy beaches have been. Hotels (see this post that mentions WestinRun) is now for tickets (and sometimes the runners) to help you. With the help of Run My card is a route from any location. Take a look at some of our contributions Journey runs.
16.Running and sex: Here's an interesting article from Running Times, an Israeli researcher, "said wife to orgasm more competitive, especially high-jumpers and runners ... who should I do argue quoted w / Israeli scientists?
17th Aerobic Training: Fitness Advisor has some good advice on how to integrate them into your game trip Training (psst. .. if you do not know what can drive game 10Ktruth.com s "Runner Speak - Jargon Dictionary of race and sports that is).
Food and hydration tips:
18th Plan Type: Sticking to a balanced, low-fat, full power is higher in carbohydrates is always the best way for me. I like a smoothie (see post Smoothie Operator - fast food nutrition training) during the exercise. This interesting article w / good advice on nutrition Cool Running "The Runner's Diet".
19.Hydration: In the past, all the water and Gatorade for me, but now that I'm older, I do not want the same amount of calories. I opt for alternatives such as low-calorie electrolyte powder mixtures (see article: "Water log: hydration and recovery options for the Road Runners").
20th Eating after the film: The window to eat after running is small, but important. See review refuel "" right "after a race"
Tips for speed:
21st Chassis / SG: I love my racing clothes - not funky, but this is obviously personal preferences. A good bra will go a long way ... cotton to avoid at all costs. I have learned where skirts are more polarization of all garments. However, if you like to wear a skirt, please Skirtchaser Race Series ... looks like fun!
22.Running shoes: running shoes are so personal is the only way to really find a pair that go into a store and run keep trying until you find one feels is 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 fits, if you have normal pronation, underpronation (or supination), or pronated (or hyper-pronation), the key. Runner's World has a good article with pronation videos here. I changed shoes again. I alternate pairs of three training marathon (it used to two, but with my foot issues, it is now three). This Runner's World "in Spring 2009 Shoe Guide. The Asics Gel Kayano 15 to become Editors' Choice" to "winners and even shoes that I use. Some other tips:
* You Measuring Your Feet: How to time, change your shoe size gradually. Make sure that the actions which if you're standing your foot
* Shop later in the day: During the day you get your feet slightly greater.
* The orthotics and socks: socks that you use and wear orthotics in the store trying on shoes. "Find-bit dryer" type of socks instead of cotton.
* Check to wear: Most shoes will give you between 300 and 500 miles of racing. Keep track of miles (see No. 24 - Running Log). Shoes can replace unnecessary injuries. Check shoe wear and the inside of the shoe as well.
* Store local run: Find a good shop that specializes in running shoes. Bring your old shoes in the search for new ones. A specialist performance footwear should be observed in the situation and makes the old shoe wear / FIT in the selection of a shoe of good news. As a return, many shops will allow you to walk in shoes and return them if they cause problems. Once you have the shoes that suit you, you can display the shoes again in places like Warehouse Runners (a greasy rhythm players get 15% discount online), or Overstock Holabird Sports can be found.
* Break in shoes: Do not wear a new shoe in a marathon, you should have time to break it, however, to the purchase of a new shoe, it has a good feeling when you try.
* Thumbs: Width inches between the end of your longest toe and the tip of the shoe. I wear a size 1 / 2 more to make sure that I have enough room in the toe area.
* Seek medical attention: If you have a persistent problem with your feet, advice given by a physician. Believe me, waiting to heal a foot frightening. Do not take long before he to wait for help.
Here is a great video Howcast covers most of these tips: "How to Choose a Running Shoe"
23rd Orthotics: I overpronate and could not live without it. If you heal questions on foot (plantar fasciitis have spurs, pronation or underpronation important, etc.), I recommend you check to see a sports doc, orthoses that your new sole mates:)
24.Running news: The memory is not one of my greatest strengths, a journal to monitor my training record are: Weekly mileage, meals, shopping for shoes (so do I have when in retirement knowing shoes), the preferred routes / short, etc.
25th Running watch / GPS am: Basically, I more of a central rotor (better not to wear a clock or determine the pace every mile ... just run), but this year the New York marathon updated for me. , I went too fast and fought to the end. I now wear a new one. It is a great watch and GPS devices (see NY Times article), it easy to calculate the rate / time / distance to make. Another option in a marathon is "Pacers" to use in a race ... Here Clif Bar Marathon Pace Team Info.
26th Bag limit, see "What's in your shopping bag? 10 important points for your course on the street" complete
27th Chaffing: Avoid bulbs use Bodyglide, Vaseline or new Asics Chafe free. Apply rub someone ... Feet, nipples, etc. To learn more about Chaffing Asics, see "The end of the term?
28th iPod: a must for runners (even if you borrow from your children). I understand why many runners do not use it for racing, but if you love music, it can relax and a good way to go (iPods are now allowed in certain breeds, see post "music to my ears"). Be sure to choose songs that work w / your rhythm / BPM.
29th Read about the movie: There are so many great books out there on the power that are fun to read. You can motivate and inspire you. We have a little to our Amazon store.
Tips for the race:
can 30.Finding a race: Marathon or Racevine guide helps you with marathons and other shorter races. These sites list races that they do not vote only.
31st Racing for a good cause millions of dollars a year is raised by the charity runners. He can make the race longer makes sense when you have someone in mind that you run the miles. The support of a good thing can be yours for a way out in a race.
32.Women race only: More Magazine Marathon / Half Marathon (they have the best show), are Zooma Women's Race Series, Nike Women's Marathon See Jane Run, and only some of the women only race there. They are fun, lively and a bit of polite, then mixed races:)
33.Pace your race: It is helpful to know your target race and the mile split times easily accessible. PaceTat is robust, easy to follow the medium (in fact, weightless), discrete and your speed in the race, while. These are simple transfers that you apply before the race and adjust your goals clearly miles Split Large Print. Brilliant idea, and only $ 2.00 - $ 2.99 per transfer. Or go simple and free w / this tool Clif Bar
34.Speed 40/Beating your RA: There have been many articles about women, how older women are to remain faster and there (see article on ABC News Yale University Study). As we gain experience, we are better drivers. We know that running the tangents, properly prepared, and read as much of the advice that we have listed here. We have to grow up more time for our children to train.
35.Qualifying for Boston / The Times Boston: Boston is a great race difficult. It is an honor to run. This is not to be overlooked if you qualify. See some of our articles on the Boston Marathon. Check the Boston Marathon qualifying time.
36th The Race Day Survival Kit: You do not want any last minute surprises on the day of the race. After a race day kit can help you know that you are ready and stay focused on the race. Assuming you're already wearing your clothes, shoes, watches, etc. .. There are some items you need. There are two ways ... You can check in a bag, where you wait in line to get a ticket or use is entitled to a bag of "disposable", which comes from the essential and can be discarded. Here are checklists for both:
Check the bag:
* Clothing ____Extra: Nice to have a high alternative, shorts and socks in transition after the race.
* ____Sunglasses And Sun: Is this a hot sunny day, you'll be glad you have them.
* ____Towel: It may take a shower at the end of the race, but even if it is not good, is to have a towel.
* ____Phone: To communicate with friends after the race
* ____Money: For urgent needs
* Food and liquids ____Pre race
* Food ____Post races and liquids
* ____Race (If already done) and safety pins: Bring a little more and you'll make many friends:)
* ____Race Chip (if already done)
* Map ____Course / Sailing Instructions
* Tape ____Band-aids/Athletic / First Aid
* ____BodyGlide / Vaseline / Chafe Free
* ____Deodorant
* Garbage Bag ____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 on Vanity Fair Queuing for the race to start:)
* Goo ____Extra packages: Use a few safety pins to keep with you for the race.
Disposable bag:
* Food and liquids ____Pre race
* ____Wipes: Useful for bad a portable toilet
* Wear old ____Throwaway: sweatshirt or long sleeved shirt. Most races off clothes donated to charity.
* ____Race (If already done) and safety pins: Bring a little more and you'll make many friends:)
* ____Race Chip (if already done)
* ____Magazine: Nice to catch up with Vanity Fair Queuing, while for the start:) Set in the trash before you start.
* Garbage Bag ____Large: Useful if wind or rain before the race or just to sit.
* Goo ____Extra packages: Use safety pins to a pair of hold during the race
The boards of directors of the psyche Film:
37th Take time for yourself: Running mental =. Alone or with friends he has great therapeutic results that last all day. I think it is better to do in the early morning hours that I know I will do my running and other things in life "during the day do not come in your way.
38.The group stated: One of my LDF and I always laugh, as we go to write a book about the intricacies of our group. Find friends to share running with a wonderful thing and helps you motivated and enjoy the company of the race.
39th Running Websites / Blogs: There are so many on the net, now you can use to consulting, training to carry out, support ... see our Blogroll. It is to be the perfect time for a runner. If you do not let non-automatic updates via email from a pace of fat to escape! Or if you prefer to our RSS feed.
40th Beyond your limits, I must add that, because this is the reason why I give my son every time he wonders why I run ... "Running for me is, beyond the limits I have to go myself in my head." It is very logical, and always answers ... "The borders are final - you can not go beyond that," ... I try to prove him otherwise.
Perhaps in the fresh air or on the working hours of a subject with FLD, but the performance came a few profound insights. My FDL Heidi and I decided that what our children need to know about life, the race may be linked. A life in the manual, perhaps? It's always "One for the book The ..." opted for a race.
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