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 love to run and it's great to see research being done
on older runners...the Stanford study that shows that running slows aging or
the Yale study that shows that older marathon runners (women in particular) are
improving their running times more than younger runners.
Being over 50 I am always looking to improve my running
performance. All of the techniques can be applied to your existing running program
quickly and simply. We are always interested in hearing from runners who have
applied one or more of the techniques below. Please email us with your results
and experiences (good and bad!).
Best way to use this article
The best way is to quickly look through all 10 suggestions
for running improvement. Some of them will seem to make sense and some will not
appeal to you. We would suggest that you select one or two techniques and do a
little research using Google to get better informed as to how you could apply
them to your own circumstances. There are also detailed guides on our website
that include research findings and case studies. Good luck with you running
improvement.
1. Build a running baseline: A lot of runners make the
mistake of trying to continually beat their times every time they complete a
training run. The set themselves a route of say 3 miles. The first run takes
them 30 minutes. The nest time they complete the same route they expect to beat
this time. Often because they are new runners, the first 2 or 3 times they
manage this. However each time they run, it becomes harder and harder resulting
in injury, reduced motivation or even giving up.
If you take the time to build a proper running base by
making most of your runs slow & steady your body has the chance to adapt to
running. Each run will become easier as your body's systems become acclimatized.
You will be less likely to get injured and you can relax and enjoy running
knowing that your fitness is improving and you don't need a personal best to
prove it. A fitness foundation can be built up over 6-12 weeks. When this
foundation is in place you can then incorporate advanced running techniques
such as intervals, hills and races.
2.
Different running scenery will help: Changing your
running route regularly will keep the running experience fresh and more
interesting. New running routes get your attention away from the effort of
running and towards the enjoyment of the experience. It is really convenient to
be able to run from your front door without having to drive. I can do 4
completely different routes from my front garden yet even these can become
monotonous after only a few months. Combine your running with exploring where
you live. Are there attractions, monuments, lakes, rivers or buildings that you
want to see but never have the time? Plan a running route to, from or past the
attraction.
Sometime the inconvenience of a short car ride of a few
miles can open up a whole new world of beautiful, breathtaking, scenic runs.
TIP: Remember to think about where you will store your car keys during your
run. I have a zipped pocket on the back of my shorts which is ideal for this.
3.High energy music is a must: Using a portable music player
while running can help improve your running experience. The distraction of
listening to music you enjoy can make running seam easier. Time seems to pass
quicker and you feel more upbeat and energetic. New technology such as MP3
players allow you to take a vast range of music with you. You can even make up
your own playlist for different distances (faster music for short distance and
slower music for long slow runs). You can even download music which has a
certain number of beats per minute that you can use to match the pace you run
at.
4. Running with a friend: Some people prefer to run alone,
allowing themselves time to be with their own thoughts. Running alone may be
more spiritual but you could be missing out on the many benefits of group
running. A friendly running club or running partner with make running a more
social pastime, you can share stories, goals or even worries (running related
or not).
Running with other people is like having your own portable
cheer leaders helping you through some of the harder parts of your work out. A
little friendly competition may also bring out better performance. Like music
other people provide a distraction from running effort and make the time and
distance pass quicker. You also get the added benefits of safety in numbers.
5. Always hydrate: Dehydration is a threat for all runners.
Losing water through sweat and breathing must be replaced in order to stay
hydrated. Dehydration can happen both in hot and cold weather. Even experienced
runners get this wrong and vastly underestimate the amount of water they need
to replenish while running longer distances.
Dehydration can catch you unawares. If you don't replace
lost fluid you performance will begin to suffer. If you start to feel thirsty
then you are already dehydrated. You can lose 3-4 pounds of water per hour when
running and this causes a decrease in performance of about 6%. Over a long race
like a marathon a poor hydration strategy could reduce your performance by up
to 15%.
Make an effort to drink enough fluid before training runs
and races. It takes time for your body to absorb fluid so try drinking about
0.5l (approx 1 pint) a few hours before you run.
6. Need time for Recovery: Running places huge stresses and
strains on the body. Muscle cells are physically damaged during training. This
trauma can cause soreness and even injury. If your body is given the chance it
can repair the muscle damage making them stronger.
After completing a workout or race it is a good idea to do
keep moving by walking for 5 to 10 minutes. This will help to reduce the build
up of lactic acid which causes painful muscles and inhibits recovery. Some
gentle stretching also helps remove metabolic waste. Make sure that you drink
some water and eat some food. This will help you to rehydrate and promote
muscle replenishment and cell repair.
7. It helps to lose weight: Carrying excess body weight can
put additional stresses on your joints and cardiovascular system when running.
Studies have shown that losing weight can boost running speed.
For each pound of excess weight you lose you could increase
your speed by 2 seconds per mile. It might not seem a lot but one person I was
coaching lost 60 pounds over 9 months and their half marathon time went from 1
hour 58 minutes to 1 hour 37minutes!
8. Focus on your breathing: You might think that breathing
is a natural process and our bodies will adapt our breathing to suit the
intensity of exercise we are doing. If we have poor breathing technique when we
are not running then the chances are we will be use the same poor breathing
(only faster) when we are running.
Many new runners are misinformed and believe that you should
breathe only through your nose while running. Effective breathing while running
means getting in enough oxygen to power your body through an intensive workout.
The only way to do this is by taking in large, deep breaths through your nose
and mouth. Don't wait until you have run for a few miles before you start
deeper breathing, the sooner you start the better your body will be oxygenated.
If you can get into a good rhythm of breathing that matches your strides it
will make it easier to breath enough and in the right quantity. When you
breathe out try making a panting noise. This helps you to take lager breaths
and align your breathing with your steps.
9. Focus on your goal: Many runners use visualization
techniques prior to a running event. It can help to reduce anxiety and provide
focus. I believe that visualization can be used more often and will help you
get better results.
Before each training running take a few minutes to relax and
take a few deep breathes. If possible close your eyes and think about what you
are trying to achieve with your training. What is your end goal (a half
marathon in less than 2 hours) and how is this run going to assist you in
getting there? Think about the type of training you are doing and what the
benefits will be e.g. long run to build stamina and just before you leave
picture yourself running smoothly and effortlessly. During your run you can
also think about your running technique and imagine what it will be like
beating your target.
10. Posture: There are many conflicting articles and
research about what is the right and wrong posture for running. Some articles
argue about straight backs while others promote leaning forward or even both.
What works best is getting the basics right so that you run in an efficient way
without having to think too much about it.
Focus your eyes straight on the horizon rather than on the
ground, this will keep your head in a good position and make it more
comfortable to run. Allow your shoulders to be hang low and loose, there is a
tendency to tense up as you become tired and this makes running more difficult.
Imagine there is a string attached to your belly button pulling you along the
road, this will help to keep your hips and pelvis in the most effective running
position.
Running is freshening when done right. I also include
basketball drills into my training to help improve my running.
