Run Faster Race Better: For 5K, 10K, Half Marathon, Marathon and Triathlons (Return to Fitness)


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I suggest to pick 1 race to concentrate on a year and just do the others plus some training for the love of it…. Thanks for this article! But I thank God for what running has meant to me and the sanity it has given me battling vertigo and balance issues. To date, I have been a Clydesdale runner — over lbs for most races — but I absolutely love just being out there and seeing what I can do. I try to train consistently but have had off on on periods over the past few years where I will take a month or so off.

So, knowing that I got in the lottery for NY Marathon for , I have decided that — if I want to continue running marathons, I have to drop about 30 lbs. During this period I learnt that stretching is a must before and after, including yoga etc. It helps recovery and prevent injuries. In other words this pre- preparation stretching but sometimes overlooked, increasingly becomes the most import element of the jog as you get older. Mathematically, the time you spend doing stretching increases at an arithmetic progression rate as you get older.

I am hoping to run into my 70s and possibly 80s. I mainly jog at a steady pace to keep fit, although I sometimes increase my speed when I see fellow joggers. Just as in our younger days some are more gifted bigger VO2, more RBC, more natural testosterone, etc.

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Like others have said it is good to still be running. For example this year I ran my fastest 10 Km at age And it seems like most of what you wrote is intuitive? But who knows. At 60 I realized I was never going to get faster than I am competitive Nordic skiing, road biking, trail running, etc. What is important is 1 deriving joy from what you do; 2 doing what you can to be as good as you can be; and 3 passing it along to others.

Jesse no reason at 50 you cannot run well and set some PRs…It has been said it takes yrs for a endurance runner to mature regardless of the age they start…Ok I have some pretty good self proof…ran my 1st 5k age 42,5 yrs later ran my 5k pr 8 yrs later my best 10 miler excatly 10 yrs I ran my best half ,from there my speed kept decressing every year natural occurance,did manage a half when I was 56,I then turned to Ultras,hey top gear was stripped but the low gears were working just fine,Ran a hundred miler in 08 age 58 no record but respectful I think,age 64 ran my Pr 50k 8 yrs after my first…slowed down since but no one at any age keeps top form forever.

Big cliffs happen regularly sprinkled throughout the forties.. I doubt that makes me unusual. I went from four years injury free in mid forties to four years mostly injured. When I was in my early 70s, I knew from studying the results of large races that I would have a precipitous increase in running times in my mids. Sure enough, it happened at age When I was 70, I ran a half marathon and a 10 miler. Now, at 77, I feel fortunate to beak for a half or for 10 miles. I agree that I should celbrate that I can still make it to the starting line and cross the finish line with a smile, but I sometimes regret the slowing.

I retired this year aged I used to trail run intermittently in my 40s but acquired two meniscal tears and so mostly was a regular swimmer. Started doing yoga aged 55, loved it, despite breaking my l kneecap bowling at 57, but when I retired I needed something to get me outdoors.

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So I started trail running again. Built up slowly, got a stress fracture nonetheless, so eased right back and just listen to my body. Will do this as long as I can, then probably resort to walking. Doing what I can and enjoying it. That, to me, seems to be the point. One of the things I started to do as I passed the 60 mark was to focus much more attention of my heart rate, heart rate variability, and Strava freshness and fitness numbers as a way to measure what level of effort my body was ready for each morning.

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Individually, I have found it hard to trust any one number, but the combination of these resulting in a warning signal to slow down has been very useful. That, in turn has also allowed me to better understand days where I can really push myself. February 11th I turn 59 and have been running since Six road and one trail marathons, one road 50K ultra with 5k, 10k, and half marathon bests. What is realistic is seeing what my and age group winning times are and using these as goals, if so motivated to being on the age group podiums like I am.

I also am a huge believer is stretching and using intense runs cautiously only when my body feels good enough. While I need more steps, depending upon how my first minutes go will determine whether this will be a slow HR Z2, temp, or intensity run. Listen to your body and embrace rest and eat well. Doing so will elongate your ability to continuous running. Most of what Andy writes resonates with me, a year old endurance athlete who has moved from being a sub-5 meter and XC runner in his youth through decades of weight gain and loss of strength and CV fitness to return to train to run ultra distance.

I doubt Andy is suggesting we lay back and adopt the easier path of using only LSD to train after Of course those referencing strength and intensity training are right—I agree that the importance of the strength, stability and pliometric training I do is indispensable to improved performance as is speed work. We want you to be happy and healthy first! But if you want this to be a pathway to a fitter, healthier you need to consider many more things. A half marathon should not be your first dip into the running world. Long runs and increased training will demand more of your time and energy than you think!

How can you get there? Funny you should ask. Shameless plug incoming! Or just do the obvious thing, start the 30 Day Challenge and let us be your running coaches. This totally depends on your fitness level. Here are a few things to know:. Knee pain? Plantar Fasciitis for the next 6 months? Maybe nothing? Start with where you are. Strength sessions in the gym, classes, and boot camp classes are all good…provided you have a good instructor who helps you with your technique.

These sessions will continue to build your fitness, and aerobic foundation, without adding more abusive running miles. A not-so-shameless plug: This is what we do at The Run Experience. Here are some rough estimates. You get a cheaper rate, motivation from your friends, and your trainer usually gets a little more than his 1v1 rate…a win-win all around. You definitely want someone who speaks your language. Often you can purchase 10 classes passes and save a little bit per class. Again, before you commit make sure the time and location is convenient, you connect with your instructors, and they focus on you and your technique!

There are many factors involved in selecting the right race for your first half marathon. And choosing the wrong race could end up making your day of glory not so glorious. This is why fall half marathons are popular… because the bulk of your training will be during the summer months. Weather can be a huge factor in your performance. How you choose a training program depends on your current fitness, your goals, your past running experience, and of course the time you have to train!

This might be the most important element of how to run a half marathon. Both of these are true, but incomplete. We are going to go out and say right now that we are completely biased on this subject. That said, there are many programs out there and they all have their benefits and are appropriate for different types of runners. This is probably the most popular. It gives a basic template for how to run a half marathon that will give a sense of what mileage to run on what days, and helps organize your training.

From Novice Supreme new runners to Intermediate, to Advanced. But what if something goes wrong? But your plans always go without a hitch, right? Without guidance on form, these types of training programs test out if you can run a half marathon as the runner you are TODAY. He definitely knows a lot about running and his programs are followed almost as much as Hal Higdon. Fitness August 27, By Cindy Kuzma.

Share via facebook dialog. Share via Twitter. Share via Pinterest. Dinner the night before a race matters at least as much as—if not more than—what you have for breakfast the next day. Still, this doesn't mean you need to gorge on giant bowls of noodles. Every athlete is different—and so is her gut. So experiment until you find what works for you.

Need a few ideas? No worries, we got you. A turkey or salmon burger on a bun with green beans and a white potato. A palm-sized portion of grilled fish or chicken—which tend to digest easier than steak or pork—with rice, zucchini, and a sweet potato. A turkey sandwich or sub on a white roll with veggies like cucumbers, tomatoes, and avocado.

Sushi rolls—about three, depending on the size—with white rice, lean fish, avocado, and plain veggies like cucumbers steer clear of higher-fat fillings like cream cheese and tempura. Homemade stir-fry with lean chicken, fish, or tofu and veggies, over white rice. Go light on the oil and avoid crucifercous veggies like broccoli and bok choy.

Pizza can work, if you go light on the cheese and skip greasy sausage or pepperoni—think a couple slices of a Margherita pie, with fresh mozzarella, tomatoes, and basil. Keywords racing , marathon training , half-marathon training , nutrition tips. Trending 1. Wellness, Meet Inbox Sign up for our Newsletter and join us on the path to wellness.

Run Faster Race Better: For 5K, 10K, Half Marathon, Marathon and Triathlons (Return to Fitness) Run Faster Race Better: For 5K, 10K, Half Marathon, Marathon and Triathlons (Return to Fitness)
Run Faster Race Better: For 5K, 10K, Half Marathon, Marathon and Triathlons (Return to Fitness) Run Faster Race Better: For 5K, 10K, Half Marathon, Marathon and Triathlons (Return to Fitness)
Run Faster Race Better: For 5K, 10K, Half Marathon, Marathon and Triathlons (Return to Fitness) Run Faster Race Better: For 5K, 10K, Half Marathon, Marathon and Triathlons (Return to Fitness)
Run Faster Race Better: For 5K, 10K, Half Marathon, Marathon and Triathlons (Return to Fitness) Run Faster Race Better: For 5K, 10K, Half Marathon, Marathon and Triathlons (Return to Fitness)
Run Faster Race Better: For 5K, 10K, Half Marathon, Marathon and Triathlons (Return to Fitness) Run Faster Race Better: For 5K, 10K, Half Marathon, Marathon and Triathlons (Return to Fitness)
Run Faster Race Better: For 5K, 10K, Half Marathon, Marathon and Triathlons (Return to Fitness) Run Faster Race Better: For 5K, 10K, Half Marathon, Marathon and Triathlons (Return to Fitness)

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