But if you’re over 50, those tried-and-true routines might actually be working against you.
I started my journey as a competitive swimmer at age 8, eventually competing through college at Hamilton.
Ready to transform your running habits and protect your body for years to come?
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Here’s what you should probably know.
5 Best Run/Walk Workouts for Weight Loss
9.
We aren’t socializing at work.
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For some retired life means travel.
This can make eating well more challenging at a time it matters more.
I wear a continuous glucose monitor for fun.
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I really thought that ice cream would spike my blood glucose.
I eat full fat and usually add natural peanut butter, so no spikes.
But pineapple and french fries send me off the chart.
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You probably already know that we should be focused on protein, fruits and vegetables along with complex carbohydrates.
As much as we can we should attempt to avoid processed foods and excess sugars/sweeteners.
Stop Running Without Cross-Training
As a triathlete, I swim, bike, and run.
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I can tick off cross-training, except I am not doing much lateral movement.
Choose another activity that is less weight-bearing and forces you to move laterally.
If not, let’s add some mobility work into your weekly routine.
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Most are very uncomfortable in this position.
Personally, I am working on hip mobility myself.
Right now I have to put a hand down on the floor to get up.
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Remember, when we are running, we are on one leg at a time!
Stop Running Hard Every Day
Too many people have pushed every workout for far too long.
Listen to the conversations on Zone 2 that are all the rage these days.
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you’ve got the option to go out for an easy run and reap huge benefits.
A walk is great.
The #1 Walking Workout for Weight Loss
5.
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A lot of older athletes are afraid to go fast on the treadmill.
The fear of falling off is real.
I love using the Lever for speed training.
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Stop Ignoring Recovery Tools
Don’t sit back and say, ‘We’ve always done it this way’.
Take advantage of new research and new technologies.
Use compression boots for recovery.
Wear a watch to bed to track your sleep.
Use red light therapy or try a cold plunge.
Stop Avoiding Races
At theDelightful Run for Women, we have age-graded prize money.
Over 90% of age grade is world-class.
A couple consistently run at 90-91% age-graded.
Three times every Monday for 11 weeks, I ended up with a navicular stress fracture.
I lost muscle in my left calf.
To this day, 14 years later, my left calf is smaller than my right calf.
Use it or lose it is a good phrase to capture what we need to do regarding our muscles.
This bang out of schedule was developed for men.
When we get to 50 we ALL need to take a look at our schedule and focus on recovery.
One day a week is not enough for most people.
You might need a rest day every 3-4 days based on your training program.
Hard days need a solid recovery for you to make gains or just maintain your current fitness.
There are plenty of reasons to stop, but think about how you want to live your last years.
Staying active now will reap benefits later.
