How to design your perfect running program after 40
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Introduction
On episode 651 of the 40+ Fitness Podcast, Rachel and I help you design your perfect running program after 40.
Episode Notes
Running Safety
– Importance of using bright, obnoxious colors for visibility
– Tips for running at night, including running facing traffic and wearing bright, fluorescent clothing
– Joining running clubs for added safety
– Informing others of your running route for added security
Resistance Weight Training vs. Cardio Training
– Prioritizing running if training for a race
– Considering doing weights before the run for off-season training
– Suggested strategy for combining both in the same workout
Running Streak and Caution Against Obsessive Behavior
– How to maintain a running streak safely
– Caution against potential obsessive behavior and overtraining
Listening to Your Body and Consulting a Doctor
– Importance of listening to your body
– Necessity of consulting a doctor before attempting a running streak or increasing running frequency
Importance of Running Shoes
– The significance of investing in good running shoes to prevent injuries and protect the body
Starting a Running Program
– Advice for new runners to start with a walking program
– Recommendation of the Jeff Galloway Run-Walk-Run method to control fatigue and soreness
– Importance of setting intervals on a watch or phone for run-walk sessions
– Benefits of intervals in promoting recovery
Running Frequency and Recovery
– Suggested frequency of running to start
– Importance of rest days and active rest days for recovery
Essential Practices for Successful Running
– Positioning proper warm-up, cool down, hydration, and nutrition
Training Plans for a 5k Race
– Typical duration of training plans for a 5k race
– Ideal timing to prepare for a fall race
Recovery Activities
– Crucial recovery activities like compression gear and massage tools
Myth Busting and Running Benefits
– Rachel's emphasis on the physical and mental benefits of running
– Dispelling common myths about running
– Addressing concerns about running being bad for knees
Patreons
The following listeners have sponsored this show by pledging on our Patreon Page:
| – Anne Lynch | – Ken McQuade | – Leigh Tanner |
| – Eliza Lamb | – John Dachauer | – Tim Alexander |
Thank you!
