Women's Running Gear

Being a runner has presented over 40 new areas of interest (and concern) for me on the road and especially in my training and recovery of the road. I like running and it's 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 boards of these women running can apply to all riders, but they certainly take a new perspective as the years pass and you grow 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 in mileage each week. Here's more detailed explanation and chart from FitSugar.

2. Warmup: As we age, the body needs time to go there and give him 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 (Running or Pool). basic exercises have become another essential, here are some good of Runners World. Running Planet has done a nice job w / on "The 8 rules of bodybuilding. We have some good videos on our Resources page.

5.Stretching/Yoga: Another must for the rider aging (and this has certainly been debated by many). Dara Torres has proven its Olympic effort that stunned everyone. She subscribes to a strict regime of stretching resistance (see previous post - "Making the journey home with Dara Torres"). I'm not a big fan of yoga, but here's a good article by the riders of the world on a runner w / ITB injury that did not like yoga, at first, then convert. My wounds still open LDF ("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 near) your body.

7.Massage: Another basic Dara Torres and one of my personal favorites. It does not matter whether you have a wonderful husband like I do or get a pro, he works to relieve the stress of training and tired muscles. You can even make you w / videos by Rich Poley wrote that "self-massage for athletes."

8.Set goal: having a goal or a race is to try to have an end training 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 smoother surfaces such as trails, dirt paths, grassy parks, or even track. A few programs are good on our resources page. There are many good out there - finding one that suits you.

10.The Track: Most marathon training programs include work in process as it helps build muscle twitch rapid build speed and power of the lung during a race ... aging does not mean doing 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 "turning around".

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 many common injuries from running 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 remains of these boards (see, diet, stretching / yoga, massage, weight / BMI, orthotics and over) are intended to help prevent injury or help W / Re