Body- for- LIFE Success Stories. Mastering Running as You Age. Peter Mooney VIA FLICKR AND LICENSED UNDER CREATIVE COMMONS ATTRIBUTION (CC BY) 2. LICENSEWhile the increase in recovery time and the decline in top performances are impossible to ignore, this age can be one of the most rewarding of a runner's life. Each age group represents a chance to be the young runner again, providing anticipation as the turn- year approaches and offering the thrill of setting new marks and competing for awards as you enter the new group. Some people who had busy family lives when they were younger may suddenly find new time for training. Consider Colleen Rocereto of Tigard, Oregon. At 4. 9, with the last of her three sons in college (and a 4. K already in her arsenal), she has started joining groups—one on the track and another for weekend runs—in preparation for seeing what she can do in the 5. The opportunity to do such workouts with partners, rather than just running out the door, has opened a new window on her training. In fact, you can easily channel the energy you once put into chasing PRs into chasing age- graded PRs, with similar, if not greater satisfaction as you defy the hands of time. But this is also the age when masters reality truly sets in. Not only do you have to be exceptional to still be fighting for the type of position you might once have had among the open- class runners, but if you haven't already adjusted training to accommodate your changing body, you're in danger of spending this decade fighting off injuries. But aging calves can also lose power. To see if this applies to you, Cotner suggests finding a steep hill and running up it, counting strides. He uses a hill that's about 5. What matters is that the fewer strides it takes to cover the course, the more power you have in your calves—and that you repeat this test on the same hill periodically to see whether you're improving, declining or maintaining. As for hip flexors, they are the muscles that help lift your knees and swing them forward between strides—meaning that there is a strong correlation between hip flexor strength and running speed. But they can lose strength and flexibility, especially if your job entails increasing amounts of sitting as you get older. Tight hip flexors can also lead to hamstring problems. That's because the hip flexors attach to the pelvis and to several vertebrae of the lower back. When they get tight, Cotner says, they change the tilt of the pelvis. The result is a reduced ability to activate the glute muscles, less hip extension (the upper leg going out behind) and hamstrings that are overstretched and weak—so much so that Cotner sees the combination of these problems as a common syndrome. The solution to any of these problems, of course, is strength and flexibility training. You can no longer get away with perfunctory stretches and just running. All those articles about supplemental training that you ignored in your 2. Other training tips for runners in this age group are simpler. Pretty much every coach, for example, recommends spending as much time as possible on soft surfaces. Cleary is 5. 6; if you insist on spending all your time pounding the pavement, he says. Job Interview Practice Test Why Do You Want This Job? Answer this job interview question to determine if you are prepared for a successful job interview. EzineArticles.com allows expert authors in hundreds of niche fields to get massive levels of exposure in exchange for the submission of their quality original articles. The Paris Attacks - À quoi bon? November 17, 2015 HOLLANDE AND THE ROTHSCHILD BANKSTERS - François Hollande, seen here with David de Rothschild, appointed a. Stay motivated with this expert advice. Something is rotten in the state of our electronic voting practices. They are recklessly wandering toward online voting despite their high vulnerable to hacking and. Here are the memorable moments from the meet that selects the American team for the world championships in August. For the 1969-70 season Bob Tattersall brought the Harry Conklin Offenhauser down-under. Here is a great shot of Bob and crew with the Conklin Offenhauser on the.
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