Being a runner over 40 has presented new areas of interest (and concern) for me on the road and more importantly in my training and recovery off the road.

I would like to share some insights and tips that I have learned along the way. Many of these women’s running tips can apply to all runners, but they definitely take on a new perspective as the years go on and we get older, wiser, and perhaps, faster.

1. Adding Miles: SLOWLY! Use the 10% rule. Add no more than 10% increase of the mileage each week. Here’s more detailed explanation Air Jordan 20s and chart from FitSugar.

2. Warmup: As we get air jordan 2011 all black older, the body needs time to get going and giving it that time will help avoid injuries. See “The Perfect air jordan 6 rings portland trailblazers Warmup” from Runner’s World. For a different, low impact, cross training option, see our recent post on Aqua Running (or Pool Running). Core exercises have become another essential, here’s some air jordan 7 vii retro white french blue good ones from Runners World. Running Planet has done a air jordan 11 legend blue white black legend blue nice job w/ laying out “The 8 rules of Strength Training”. We have some good videos on our Resources page. Dara Torres proved this in her Olympic effort that stunned us all. She adhered to a strict resistance stretching regime (see previous post air jordan 3 iii retro white fire red cement grey Doing the Home Stretch with Dara Torres). I am not a huge fan of yoga, but here’s a good article by air jordan 4 oreo black black cool grey Runners World about a runner w/ a ITB injury who didn’t like yoga at the beginning, then became a convert. If I don’t get enough rest, my body begins to break down. Listen (very closely) to your body. 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”. 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. Good article from Runner’s World called “Running in Circles”. 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 an injury” 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. 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. Marathon Guide has a quick tool to calculate your BMI. Knowing yours can help to air jordan 17 mid black metallic silver find the “right” BMI for your best running performance. With the right layers of clothing this is possible. However, if you are training in summer for a fall race, beware of weather differences. The weather during your race may be very different then when you are training. Don’t be discouraged if you are not able to run 17 miles the way you think you should when you are in 80 90 degree heat and high humidity. Hotels (see this post that mentions WestinRun) now will provide maps (and sometimes runners) to guide you. With the help of MapMyRun you can find a route from anywhere. Take a look at some of our Travel running posts.

18. Type of Diet: Adhering to a well balanced, low fat, wholegrain diet that is higher in carbs has always been the best route for me. I love a good smoothie (see post “Smoothie Operator quick nutritional training meal”) while training. Here’s an interesting article w/ good tips on eating from Cool Running called “The Runner’s Diet”. I opt for the lower calorie alternatives like electrolyte powder mixes (see post: “Water log: Hydration and road recovery options for runners”).

20. Eating after Running: The window for eating after running is small, but important. See post “Refuel ‘Right’ after a Run”

21. Running Clothes/Bra: I like my running clothes sporty not funky, but this is obviously personal preference. I have learned that running skirts are the most polarizing of all apparel items. There are tons of shoe guides for different types of feet that are helpful in narrowing air jordan force 5 white orange blue it all down. Learning about pronation and choosing a shoe that Air Jordan 19s 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.