Tips for Runners

Tips for training and racing with a healthy body

Mastering the effects of ageing

It really is a consideration, but from about the age of 37 years, you should without fail be taking extra care of yourself and training smarter, you should no longer think that you are invincible and act accordingly.

Although it may be a generalisation but without making sure you keep up conditioning and strength work which is running specific, eliminating imbalances, and carrying out essential faster running, but volume does not need to be as much for some of you. 

As you will have built up a good reserve banking of endurance which is slow to lose and tops up easily. Where as faster pace running, it’s neural pathways and muscle memory you lose more easily, so needs to be trained regularly, as long as adequate recovery is carried out to aid the adaptation process and helps muscles and tendons to respond better.

It is an individual thing though, and some need to stick to what tried and tested training works for them in principle, but do take care to do sufficient speed and strength training.

Recovery from harder days is absolutely essential.

Tendons and musles lose some ability to stretch as far, this partly is because  regeneration is slowerand there is lower chemicals production.

But it can be minimised even up into your 60's.

                                                    *************************

* Recover after races and hard efforts--It used to be that I could race a 1/2 marathon on a Sunday and be back on the track doing speedwork two days later. 

No longer! I find that recovery takes longer when you get into veteran years, so you should always reward your race efforts with an easier week. You should also make sure that you are feeling fresh before adding in a second day of quality fast training; 

Often you should stick to just one speed session / week. It shouldn’t  hurt your times any, but it goes a long way towards keeping you fit and healthy. It is fine to have a tempo run / session, or two also and a steadier day running, maybe part of a long run.as these are more easily recoverable from.

* Strength train--Once you're in your late 30s, you begin to lose muscle mass. If you don't do adequate strength training, that loss can add up to injury from muscle imbalances. Hill training is great for this

* Stretching and mobility--Just like muscle strength, flexibility takes a dive as you age. Take the time to stretch a little after each run. Bonus points for mobility exercises, yoga or pilates. Even before a faster session do some proprioceptive drills abd dynamic mobility exercises, not static stretches.

* Cross-train--Alternative activities can help ease out the kinks from running. A short spin on the bike, swimming, walking or similar activities, all can help. It's all about keeping those non-running muscles engaged to help support your running muscles.

* Eat a healthy diet--It's important no matter what your age, but as you get older, getting those nutrients, carbs and protein into your system at the right time and in the right quantity count more than ever. Plus drink plenty of water.

* Rest--Time off your feet, preferably asleep, helps your muscles repair damage abd get stronger. A recovery day every week or on a rota of Monday week 1, wednesday Week 2 and Friday week 3 (usually before a race) or a short easy shakeout run or cross train.

* Get a massage when needed--If you have the time and money, do it regularly. If not, get one when you feel your body breaking down or after a long/hard race.

A foam roller can be a boon, but self massage can also help more than you think. But yoga and pilates are great and maybe some muscle warmer cream before a quality run or race.

I hope these ideas help, feel free to suggest any others.  I'm always open to practical ways to keep my body healthy and feeling like it did years ago!

This is not a proof sheet, or comprehensive, so still being worked on and updated periodically from the original.

By Dave Rodgers 2015

 What do you eat before, during and after training? 

What about race day?  Are you vegan?  Organic?  Paleo…vegetarian…European…low carb, high carb, whole food, raw food, whole wheat, flour free, gluten or are you a SEEFOOD person, what you see you eat.  

What about electrolytes, supplements, vitamins, minerals, protein powders, and shakes?  low GI & hi GI, when and where.

Can you include doughnuts & cakes?  WINE????, BEER??? 

There are many opinions on the topic and they all seem to contradict each other.  

So if you’re a new runner entering the sport, a high performer, a runner with a full working day or a veteran runner trying to “change your ways,” who do you listen to?

Listen to yourself and take heed of the signals.  

Your body will tell you what it needs, the key is to know the signals when you get them.  For example if you suffer from frequent gastrointestinal (GI) discomfort you should consider foods which are less processed, i.e. whole fruits and vegetables.  

If you experience frequent fatigue and an achy restlessness you may be chronically dehydrated and need more fresh water.  

There are a many things to learn from your own body, and the signals it gives you, so be vigilant as the signs can be subtle and often speak to multiple deficiencies.  You may be chronically dehydrated and consuming too much protein.  The result is a heavy bowel and early exhaustion during exercise.  So be open to the possibility you could have several areas of your diet that need attention.  

There is no single secret to good health so don’t expect there to be one single secret to helping yourself feel and run better. 

Variety is key, but  whole food diets are considered the pinnacle of healthy eating: vegan, Paleo, or vegetarian, e.g.  The truth is your body needs elements of all these diets.  You are a vast machine of chemical reactions, each requiring a specific set of ingredients.  Diets don’t need to come as strict one-size-fits-all menu’s.  Your best path might be to choose a few items from each diet to create your own personal menu!

Consume correct Carb/Protein/Fat ratios.  In the most basic sense this is the key to good nutrition.  Consuming the proper ratios of carbohydrates, proteins, and fats together will fuel your body, improve recovery rates, and improve your overall health.

Plan for Race Day.  Do not show up on race day and just expect there to be proper nutrition available.  Plan ahead: find out what can be provided for you, and if you should bring something to carry for yourself, Paul Radcliffe always takes oats away to make porridge.  These are critical assessments if you want to avoid hitting the “wall,” or worse, hitting the bushes  along the way.

David Rodgers 2023