FAT-WHYME

Career Tips for Women: 40 top tips for women over 40 pilots

Being a runner has presented over 40 new areas of interest (And disturbing) to me on the road and more importantly in my training and recovery of the road. I love racing and it's great to see the research is done in the oldest drivers … Yale study shows that most marathon runners (especially women) are improving over time travel than younger runners.

I would like to share some ideas and tips I learned along the road. Many of these women application tips can be applied to all riders, but certainly a new perspective in recent years and the age, wiser, and perhaps faster … (Due to restrictions format, many links have been removed, see the full text with links, go to aboldpace.com)

Training Tips:

1. Miles added: SLOW! Use the 10% rule. Do not add more than 10% increase mileage each week. Here is a detailed and graphic explanation of FitSugar.

2. Warming: As noted in age, the body needs time to go to give this time to prevent injuries. See Global "Warming perfect "Runner's.

3.Cross training: Is it a must for any runner, but as you get older the relationship between cross-training and the operation becomes even more important. On the other hand, low-impact cross-training option, see our recent post about running water (pool or running). basic exercises have become another essential condition, Here are some good runners in the world. Running Planet has done a great job w / Installation "The 8 rules of bodybuilding." We have some great videos on the Resources page.

5.Stretching/Yoga: Another must-see for pilot age (and this certainly has been discussed by many). Dara Torres Olympic effort was in that surprised everyone. She adheres to a strict regime stretch resistance (see previous post – "Making the final stretch to Dara Torres), I'm not a big fan of yoga, but here is a good article on Runners World in a row w / a wound that the ITB. has not, like yoga, at first, then convert. I still FDL lesions (Long Distance Friend ") swears by yoga Power!

6.Rest: This has become one of the most important parts of my training. If I'm not getting enough rest, my body starts to decompose. Listen (close) your body.

7.Massage: Dara Torres one base and one of my personal favorites. No matter if you have a wonderful husband as I do or a professional, working to relieve stress and training tired muscles. You can even do it yourself w / videos by Rich Poley who wrote "Self-massage for athletes."

8.Set goal: have a goal or a career to fight for the training had a goal and stay focused.

9.Training programs:. A little planning goes a long way if possible, try to plan your training to run more frequently on softer surfaces, such as. Trails, dirt roads, green areas, or even watch a good program are few in our resource There are many good ones out there -. Find one that suits you.

10.The Hint: Most program of training for the marathon include work in process, as it helps strengthen the fast twitch muscles to increase the speed and power of the lungs during the race … aging does not mean they are less competitive:) If I'm training for a marathon, it really makes a difference to me especially in kilometers below the article from the good race Runner's World called "Running in Circles."

11.Injury/Recovery: It's hard for me because I had a lot of … to 46 years, I always like to run fast. There are several common injuries to the execution and I think everyone has. See "Coming back from injury" messages. I learned to recognize the warning signs of my body and reverse. (See nutrition rest, which stretches / yoga, massage, weight / BMI orthopedic and up) Many of these meetings are intended to help prevent injury or help w / recovery.

12.Running with music: Running with music can help with motivation and provide the necessary distraction. I also learned the importance of BPM (Beats per minute) and make sure that if you hear a song. It sure is not too slowly and unconsciously slow down the pace Find 70, 80 and 90 of music to along w / the best bands of today and learn more about BPM in this message: "Best band ever Running"

13.Weight/BMI: It seems that brokers faster with low body mass index (BMI). Marathon Guide has a quick tool to calculate. Knowing your BMI can help to find the "right" of the IMC for a better See also race performance as:. "What is the IMC's" right "for a women's marathon? "

14.Running in different types of weather: I'm not a runner tape, so they remain in nothing less than a snowstorm with layers Clothing that is possible .. However, if you were training for a fall race, the care of different climates. Time in his career can be very different when you are training. Do not be discouraged if you are able to run 17 miles you think you should when you're in the heat of 80 to 90 degrees and high humidity.

15.Travel Film: Always wear shoes run along! Some of my best races have been one of the monuments in the parks, urban landscapes and sandy beaches. Hotels (see this post which mentions WestinRun) now has provide maps (and sometimes the runners) to help. With the help of MapMyRun can get driving directions from anywhere. Rule out some of the messages traveling in execution.

16.Running and sex: Here's an interesting article in Running Times, which cited a scientific Israel said that "Women compete better after orgasm, especially hallways and bridges "… who am I to argue w / science Israel?

17. Fartlek Training: Fitness Sports Advisor has some good tips on how to integrate their training fartlek (if .. psst. You do not know what fartlek, see s 10Ktruth.com "Runnerspeak – Dictionary jargon and terms of implementation of Sport Other ").

Nutrition and hydration tips:

18. Type of food: Join a well-balanced, low fat foods is greater than the whole grain carbohydrates has been always the best way for me I want a shake well (see post "Smoothie operator -. Fast food nutrition training) while training. Here's an interesting article w / good advice about diet Cool Running called "diet of the corridor."

19.Hydration: Previously, all the water and Gatorade for me, but now that I have, I want as many calories. I opt for alternatives such as dry mixes low-calorie electrolyte (see below: Water Journal: Options for hydration and recovery for runners map ").

20. Eating after the film: The window to eat after the performance is small, but important. View post "" right "to refuel after a race

Arts Councils:

21. Clothing Running / Bra I like my running clothes sport – not funky, but it is obviously preferable to personal. A good bra running a long way … avoid cotton at all costs. I learned that the implementation of the skirts are the polarization of all articles of clothing. However, if you wear a skirt, see the racing series … Skirtchaser fun!

22. Shoes Running / Socks: Running shoes are so personal the only way to actually find a couple to go to a store operation and keep trying until you find one you feel comfortable. There are tons of guides for different types of shoes are useful in foot reduction from this. pronation learning and choose a shoe that fits if you have pronation normal underpronation (or supination) or pronation (or hyper-pronation) is the key. Runner's World has a good article with videos in pronation. I changed my shoes once. I surrogate pairs of three training marathon (which uses both, but with my foot problems, now three.) Here's World Runner Spring 2009 shoe Career Guide. " The Asics Gel Kayano 15 is the editorial "The winners of the election and also shoes that use some other tricks.:

Measure your feet as you age, the foot size may gradually change to ensure that measures representing the foot while standing.

Shop later in the day: As the day progresses, you get your feet are slightly larger.

Orthotics and socks: Wear socks and use of orthopedic shoes store, trying to find "short fuse" type of cotton socks instead of ..

Check for wear: Most shoes that are between 300 to 500 miles of racing track miles (see No. 24 – Implementation of registration) Replacement shoes can prevent injuries useless … Check the wear of the sole and inside the shoe also. Shoes Once you've found that are right for you, you may be able to find shoes online again in places like the images of the runners (the readers pace bold get 15% discount), Overstock, and Sports Holabird.

Break into the shoe: Do not use new shoes for a marathon, make sure you've had time to come, however, buying a new shoes should feel good when you try it.

The thumb width, has a width of one inch between the end of your longest toe and the end shoe. I wear an average size more to ensure that the space in the toe area.

Consult your doctor: If you have a persistent problem with his feet, get advice from a professional health Believe me, waiting to heal a foot can be scary .. But do not wait long to get help.

Here's a Howcast great video that covers most some of these tips: "How to choose a shoe race"

23. Bracing: I overpronate and could not live without it If you have questions foot (fasciitis planting, heal spurs, pronation significant or underpronation, etc.) I recommend you see the sports doc consider orthopedic fellow single again:)

24.Running news: Memory is not one of my greatest assets in order to keep a diary to record my training of monitors: weekly mileage, meals, shoe shopping (I know when to retire shoes), the preferred route / short, etc.

25. Running clock / GPS: Basically, I'm a runner Zen (Rather not wear a watch or calculate the rate per mile that is … just run), but the New York Marathon last year has changed for me. I was too fast and had a hard time at the end. I will use again. There are watches and large appliances GPS (see New York Times) that make it easy to calculate the rate / time / Distance. Another option is to use a marathon "Pacers" during a race … Here Clif Bar Marathon pace team information.

26. Bag limit: See "What is your film in the bag? 10 Articles needed to make his career on the road"

27. Chafing. Blisters prevent unauthorized use Bodyglide, Vaseline or new Asics Chafe Free Apply to all that touches … feet, nipples, etc. To learn more about Asics, see " end of the race of friction?

28. iPod: The must have for runners (even if you need to borrow your child). I understand why many brokers do not want used for racing, but if you like the music, which can be an ideal way to relax and spend (iPods are now allowed to certain races, see the "Music to my ears.") Make sure to choose the songs that work w / pace / BPM.

29. Film Reading: Books are so fabulous performance there that are fun to read. They can motivate and excite you. We have a little in our Amazon store.

Careers advice

30.Finding output. Racevine marathon guide can help you find other marathons and shorter races races These sites not only list, rate.

31. Racing for charity: millions of dollars a year is raised through the corridors of the charity can make the race more meaningful if you have someone in mind that running miles in support .. good cause may also be a way in a race sold out.

32. Women make racing: More Magazine Marathon / Half Marathon (they have the best show), the series Zooma Women's Race, Nike Marathon See Jane Run are just some of the stores of women are not racing fun happy and a little more polite, and mix.)

33. The pace of his career: It pays to know your target race and split times have easily PaceTat miles accessible is a durable, lightweight (in fact, not weight) and remain silent. . Track your race pace are simple transfers before applying to the race and see their objectives mile split large clear print brilliant idea, and only $ 2.00. – $ 2.99 per transfer. Or visit the average weight easy and free tool / Clif Bar

34.Speed 40/Beating to your AR: There have been many articles about how women are older women are faster and be there (see article ABC News Study Yale University). As we gain experience we become better riders. We know to run the tangents, properly prepared and read tips as many, we've listed here. We also have more time to train our children grow.

35.Qualifying Boston / Boston The Times: Boston is a tough race is a great honor to run This is not to be missed if you qualify See some of our posts in the Boston Marathon …. Visit the Boston qualification Marathon.

36. The race day survival kit: You do not want any last-minute surprise on the day of the race has a kit for race day can help. you know you're ready and you focus on the race. Assuming that you are wearing your clothes, shoes, watch, etc. .. there are still some items you need. You are two options … Use a check in the bag ", where you have to wait in line for a ticket to the application or use of" disposable bag "that only essential and can be discarded. Here are lists for both:

Arrival in the bag:

____Extra Clothing: It is good to have a spare cap, shorts and socks to change into after the race.

And sunscreen ____Sunglasses If it's a hot sunny day, you'll be glad you have them.

____Towel: You can have a shower at the end of the race, but no, but it has to towel.

____Phone: To communicate with friends after the race

____Money: For Emergency Needs

Career ____Pre food and fluid

____Post Career and liquid food

____Race (If) and safety pins: Bring a little more and make you many friends:)

____Race Chip (if already been done)

Plan ____Course / Sailing Instructions

Tape ____Band-aids/Athletic / First Aid

____BodyGlide / Vaseline against free wear

____Deodorant

____Large trash bag: Useful if wind or rain before the race or just to sit.

____Wipes: Useful for bad portable toilet

____Magazine: It is good to catch up with Vanity Fair magazine while waiting in line for the race to start:)

Goo packages ____Extra: Use the safety pin to keep a partner with you to the race.

Disposable bag:

Race ____Pre food and liquids

____Wipes: Useful for bad portable toilet

____Throwaway Old clothes. sweatshirt or jacket Sleeveless Most breeds of long discarded clothes donated to charity.

____Race (If you have already done) and safety pins: Bring a little extra and make many friends:)

____Race Chip (if already done)

____Magazine: It's good to catch up with Vanity Fair while waiting in line to start:) Put garbage before.

____Large trash bag: Useful if wind or rain before the race or just to sit.

Goo ____Extra packages: Use safety pin to keep a partner with you to the race.

Psyche of the film together:

37. have time to himself: Running = mental health. Alone or with friends who have great therapeutic results that last all day. I think it's very early in the morning is best I know I'll do my race and "things of life" throughout the day will not get in the road.

38.The group of race: One of my FDL and always joke how we will write a book about the nuances of our current group implementation. Find friends to share running with a wonderful thing and helps you stay motivated and enjoy the company and the race.

39. Administration websites / blogs: There are many on the web, you can now take up for tips, training, support … see our blogroll. It's the perfect time to be a runner. If you do not receive automatic email updates <b> bold pace </ B>, do not miss! Or if you prefer, download our RSS feed.

40. Beyond its limits: I say this because that is why I give my child every time you wonder why I run … "Running for me is to go. Beyond the limits that I have of myself in my mind" is very logical and always answer … "the boundaries are final – you can not go beyond" … I keep trying to prove him wrong.

That may be outdoors or laborious hours on a topic with LDF, but the execution was accompanied by profound realizations. My FDL Heidi and I decided that what our children need to know about life, it can bring to the race. A manual of life in manufacturing, perhaps? It's always "One for the book THE …" decided on a career.

About the Author

Monica Anderson is the founder, owner and creator of Remanents. She is a mother of three and avid marathon runner. She launched a new line of running themed tees and notecards along with a new running blog for women called: a bold pace-running for our lives. The high-quality papers, witty wordplay, clean design, and innovative packaging have made Remanents a favorite of discerning customers. Remanents has been sold in many exclusive stores including, Saks Fifth Avenue, Neiman Marcus, Henri Bendel, Nordstrom and Anthropologie-and in hundreds of paper and lifestyle stores across the US. Also sold internationally in Japan, Australia, U.K. and directly at www.remanents.com.

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