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RaceTimes DASH is our bi-monthly electronic newsletter that reaches 800,000 athletes. We're pleased to have Hillary JM Topper, MPA writing our feature columns this year. When you subscribe to RaceTimes Magazine, you will now receive the DASH in the months between each issue of RaceTimes.
It’s finally great running weather! In most places, the air is cool and crisp in the morning, making it a perfect run day. I hope you all are enjoying it as much as I am. This month, we're tackling a couple of topics inspired by your questions. Let’s dive right in!
Strategies for Older Runners
Bob reached out with a query about training strategies for runners aged 55 and up. Here are some key tips:
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Prioritize Recovery: As we age, recovery becomes more crucial. Ensure you get adequate rest between workouts. Consider incorporating activities like yoga or stretching to aid recovery.
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Strength Training: Maintain muscle mass and improve joint stability with targeted exercises. Focus on major muscle groups, especially the core and glutes.
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Listen to Your Body: Pay attention to discomfort or pain. Differentiate between normal soreness and potential injury and adjust your training intensity accordingly.
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Stay Hydrated and Eat Well: Proper nutrition and hydration are essential for maintaining energy levels. Focus on a balanced diet rich in nutrients.
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Mix Up Your Routine: Prevent overuse injuries and keep things interesting by varying your workouts. Include intervals, long runs, and easy jogs.
Running Workouts
Talking about varying workouts, as promised, here are some to mix up your running routine:
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Interval Training: Alternate high-intensity running with rest or low-intensity jogging. Example: Sprint for 1 minute, then walk or jog for 2 minutes. Total time: 20-30 minutes. This improves speed, cardiovascular fitness, metabolism, and efficiency.
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Long Runs: A moderate-paced run longer than your usual. Maintain a conversational pace, gradually increasing your distance weekly. This builds endurance and mental toughness.
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Tempo Runs: Run at a "comfortably hard" pace for 20-40 minutes, at 85-90% of your max effort. This enhances lactate threshold, allowing you to maintain faster speeds longer.
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Recovery Runs: A slow, easy paced run for 20-40 minutes, typically after a hard workout or race. This aids in muscle recovery without adding stress.
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Hill Repeats: Run up a hill for 30-60 seconds, then walk or jog back down. Repeat for 15-30 minutes. This builds leg strength, power, and improves form.
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Fartlek Runs: Vary your pace throughout the run, mixing fast running with slower jogging. This improves speed, endurance, and mental flexibility.
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Progression Runs: Start slow and gradually increase speed, finishing faster than you started. This helps handle fatigue and improves finishing speed.
Incorporating these workouts can develop a well-rounded fitness base, enhance performance, and prevent burnout.
Should I Compete or Drop Out?
Recently, two readers shared their decision to step back from training for a 70.3 triathlon event. One faces Achilles Tendinitis and hamstring strains, while the other worries about meeting cut-off times.
Here's My Advice:
Healing is a Priority: For the woman with injuries, focus on recovery first. Set realistic, gradual goals to ease back into training once healed. Then, consider what is important to you. Be realistic in your goal setting.
Enjoyment Over Distance: If long events aren't enjoyable, consider shorter races. The journey and joy of the sport matter more than distance.
For the man concerned about cut-off times, it's okay to re-assess. Sprint and Olympic distances offer great experiences. Long distances don't define athletic prowess—loving the sport does.
This advice goes for runners as well. You may be training for a marathon, and you are concerned about the cut off times. Re-assess whether this race is important to you. Some of the shorter distances may be more rewarding.
Everyone is different and should determine what works for them.
Until next time! Thanks for your comments and suggestions. Keep them coming! My email is Hilary@hjmt.com.
P.S. I just got a 25% off discount code on a shoe that I absolutely love. It’s a relatively new brand called Vimazi. Check it out at http://www.vimazi.com and use discount code: runwithoutpain2024 at checkout.
Hilary JM Topper, MPA
Blogger, Podcaster, Author
http://www.ATriathletesDiary.com
http://www.HilaryTopper.com/Podcast
http://www.Instagram.com/hilarytopper
Order my book here: https://amzn.to/3Qb7IrA
Welcome Hilary Topper
My name is Hilary Topper, and I am the new columnist for RaceTimes Dash. This column will be delivered via email every other month. In it, I will provide you with tips and strategies to improve your running experience.
Let me tell you a little about me. I am a certified Road Runners Club of America Level 1 Run Coach. I’m also a USA Triathlon Coach Level 1 and a US Master Swim Coach Level 3.
I’m also the author of From Couch Potato to Endurance Athlete, published by Meyer &
Meyer Sports Publishers. My story is about how anyone can make a change, no matter
how old, young, overweight, or underweight you may be. I changed my life when I was
48 and started to run for the first time. In the last 10+ years, I have experienced it all
– from injuries to success, and I’m happy to share it with you.
I have toured around the country and met many amazing athletes in Ann Arbor, MI;
Boca Raton, FL; Nashville, TN; Austin, TX; Boston, MA; Denver, CO; Boulder, CO; and
throughout the New York Metropolitan Area.
I am also a blogger with ATriathletesDiary.com, started in 2011, where I review products,
races, training experiences, and more. I also write for HilaryTopper.com, my NY Lifestyle Blog, which I began in 2009 and reviews restaurants, travel, hotels, wine, shopping, and more. I have an endurance podcast called Hilary Topper on Air, where I interview amazing athletes and brands.
Facing Setbacks
I’ve been facing setbacks since I started competing in endurance sports. Recently, the doctors found an aneurysm in my brain. I recently underwent four hours of major surgery, where they put a stent in place to divert the blood away from the aneurysm.
As many of you have probably experienced, I’ve had minor setbacks like meniscus tears, Achilles tendinitis, plantar fasciitis, and more. It comes with the territory.
So, how do you come back from an injury?
Start Slowly:
The time you've been off, and your previous training load should determine how you return to running. After ensuring you're ready, wait another day and start by walking or light jogging. After surgery, I began by just walking at a slow but steady pace.
Maintain Physical Therapy/Cross-Training
Keeping up with your physical therapy or cross-training regimen is essential as you return to
running. This can help ensure that your body is physically prepared for the demands of running.
Rest and Recover
Incorporate rest days or active rest days in your training routine. Taking at least one day off a
week can help avoid re-injury and allow your body time to recover.
Strength Training
Prioritize injury prevention by including strength training in your routine. This helps build your
overall fitness and strengthens the muscles that support running.
Listen to Your Body
Always be attentive to your body's signals. If you feel pain or discomfort while running, it's important to take it as a sign that you may need to slow down or adjust your training plan. At my first swim after surgery, I swam about 700 yards and called it quits. It was short for me, but I knew my body couldn’t do much more, and I would build upon that in the coming weeks. You can do that too.
Remember to take it slow and easy if you return after an injury. You got this. You can, and you will come back!
Questions, Comments, Concerns from You?
I would love for you to suggest a story idea or submit a question to me for future columns of RaceTimes Dash. Your input is truly valued, and I’m here to help you improve your experience. My email is hilary@hjmt.com.
Thanks so much for reading!
Hilary
