Running

Musculoskeletal

What are the best training techniques for long-term runners now in their 60s who want to keep going?

Maintaining Long-Term Running in Your 60s: The Key Takeaways

Hi, everyone. This is Kate Edwards here and the question I'm answering is what are the best training techniques for long-term Runners? Now in their 60s, who want to keep going, the best things to do are to take care of your mental, emotional and physical health. And most people don't want to hear that. But that's true often we have to slow down and relax a little bit so that our nervous system and our body can recover better. So that looks like making sure your sleep is appropriate. Seven to nine hours a night. Making sure you're doing some kind and of mental rest which could look like mindfulness or meditation and then from a physical standpoint, make sure that you're doing some kind of strength training to keep yourself, strong and Mobility Works so that you can continue to move appropriately. One of the things that we need to do with running form is make sure that we have appropriate hip extension so that would look like strengthening your glutes and the posterior chain or back, your body will also keeping A thoracic spine, lumbar spine, so low back, mid back and hips mobile and moving. So I hope that helps

To keep running in their 60s, it is important to take care of your mental, emotional and physical health. Make sure you're getting enough sleep and doing some kind of mental rest. Additionally, strength training and mobility work will help with hip extension and keeping a thoracic spine, lumbar spine, and hips mobile and moving.

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For long-term runners in their 60s who want to continue running, the best training techniques involve taking care of your mental, emotional, and physical health. It's important to slow down and allow your nervous system and body to recover effectively.

Start by prioritizing adequate sleep, aiming for seven to nine hours per night. Engage in mental rest through practices like mindfulness or meditation. From a physical standpoint, incorporate strength training into your routine to maintain strength and mobility. Focus on exercises that target your glutes and the posterior chain to ensure proper hip extension. Additionally, keep your thoracic spine, lumbar spine, and hips mobile and flexible.

By taking care of your overall well-being and incorporating strength training and mobility work, you can continue running and enjoy the benefits of this activity for years to come.

What are the benefits of joining a running club?

Transform your running experience with a club – motivation, speed, and lifelong friendships!

Hello, everybody. This is Kate Edwards here and the question I'm answering are, what are the benefits of joining a run Club? I love this question because I think joining a run Club can be really, really helpful. It can help to motivate you. It can help to improve your run times. It can help to just make running a lot more fun. So for me it used to help me get out of bed and do the hard workouts that I didn't really want to do but I knew were good for me. And then I also made some of my very Best friends in the Run Club.

Joining a run Club can help to motivate, improve your run times, and make running more fun. It can also help you form great friendships.

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The benefits of joining a running club are numerous. Firstly, it provides motivation and accountability to help you stay committed to your running routine. Being part of a club can push you to complete challenging workouts that you may have otherwise skipped. Additionally, running with a group can improve your run times as you push and challenge each other to perform better.

Joining a running club also adds a social aspect to your running experience. You have the opportunity to meet like-minded individuals who share your passion for running. Many people form strong friendships within running clubs, as they bond over their shared love for the sport. Running together can make the activity more enjoyable and provide a sense of camaraderie.

In summary, joining a running club can provide motivation, improve performance, and make running a more enjoyable and social experience.

Why did running suddenly get harder for me?

Unraveling the Mystery: Why Running Suddenly Became Harder

Hey everyone. Kate Edwards here at the question answering is, why did running suddenly get harder for me? And the question or the answer? I mean, is I have no idea but some things to think about could be over training. So overtraining is one of the number one reasons why running will begin to feel more difficult for you and it could be that you don't realize your overtraining. Most people don't realize it signs and symptoms include mental fatigue, physical fatigue. Things feeling harder, respiratory infections, forgetfulness your irritability injuries. Those types of things, can all be linked to overtraining. So that's something I would definitely think about and even if it's something you've always done, you can be over training if you're overloaded another areas of your life such as work or home. So just keep that. Keep that in mind and then the other thing is I would say make sure there's nothing going on physiologically. In terms of your heart or your lungs, did you have covid? You have long covid, those types of things. So overtraining is probably it or some kind of mental overload, another area of your life, but there could be a physiological reason so you might need to talk to a doctor about it.

Running suddenly feeling harder could be a sign of overtraining or mental overload. It could also be a sign of something physiological, so make sure to talk to a doctor if necessary.

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The question is, why did running suddenly get harder for me? Well, I don't have a definite answer, but there are a few things to consider. One possibility is overtraining. Overtraining is a common reason why running can become more challenging. You may not even realize that you're overtraining. Signs of overtraining include mental and physical fatigue, finding things more difficult, respiratory infections, forgetfulness, irritability, and injuries. It's important to be mindful of overloading other areas of your life, such as work or home, as this can contribute to overtraining as well.

Another factor to consider is any physiological issues. It's worth checking if there are any underlying heart or lung conditions, or if you have had COVID-19 and are experiencing long COVID symptoms. So, overtraining or mental overload in other areas of life could be the cause, but it's also a good idea to consult with a doctor to rule out any physiological reasons for the sudden difficulty in running.

What does it mean to improve running economy?

Unlocking Your Potential: Boost Running Economy for Optimal Performance

Hi, everyone. This is Kate Edwards here. And the question is, what does it mean to improve running economy? And run an economy is how much oxygen you need to maintain a certain Pace in running so it's all about. How do you use your energy? So, if you think about the word economical, how can you run more economically? And there are a lot of different factors that will improve running economy. Running economy is actually a predictor of performance in a race as well. So if you'd like Like to improve your running economy, then you should definitely focus on things, like, improving your nutrition, improving your weight training, improving your environment, making sure that you're sleeping enough, making sure that you're strong and mobile. So all of those things, ultimately build up to improved running economy. So I hope that helps

Running economy is how much oxygen you need to maintain a certain Pace in running. Improving your running economy requires focusing on improving your nutrition, weight training, environment, sleep, strength and mobility.

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Improving running economy refers to how efficiently you use oxygen to maintain a certain pace while running. It's about being more economical with your energy. Factors such as nutrition, weight training, sleep, and overall strength and mobility play a role in improving running economy. By focusing on these aspects, you can enhance your performance in races and become a more efficient runner.

What are the top 3 things I can do to improve my mile time?

Kate Edwards reveals 3 secrets to faster mile time

Hey everyone, Kate Edwards here. The question I'm answering is what are the top three things I can do to improve my mile time? And I would say if you're not doing any speed work, you should definitely add speed work into your running routine. That will make you go faster much easier. The other thing is make sure your recovery is good and you're not overdoing it so that your sleep is enough, 7-9 hours a night. Make sure that you're eating appropriately and enough. Those things actually will impact your time and your ability to race more than you know. So I would say that those are really, really important. And then consistency. Make sure that you're consistently training and that you have a plan.

To improve my mile time, I should add speed work to my routine, make sure my recovery is good, and have a consistent training plan.

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To improve your mile time, there are three key things you can focus on. First, incorporate speed work into your running routine. This will help you increase your speed more efficiently. Secondly, prioritize recovery by ensuring you get enough sleep, ideally 7-9 hours per night. Additionally, pay attention to your nutrition and make sure you're eating enough and appropriately to support your training. These factors can have a significant impact on your performance and racing ability. Lastly, consistency is key. Stick to a training plan and make sure you're consistently putting in the effort to improve. By following these three steps, you can work towards improving your mile time.

How can I avoid getting achilles tendonitis when running?

Prevent Achilles Tendonitis: Key Tips from Kate Edwards

Hi everyone. This is Kate Edwards. In the question that I'm answering is how to avoid getting Achilles tendonitis when running and there are a lot of different things that happen to create tendonitis or tendinopathy but some of the things to look out for to help you avoid, this is make sure that you have flexibility in your foot and ankle joint. So stretch your gastroc stretch your Soleus which are both calf muscles. Make sure you have good dorsiflexion plantar flexion. So So dorsiflexion is when you bend plantar flexion is when you point, make sure you're doing some eccentric strength training. So for instance doing a calf raise but going up quickly and slowly lowering down, good hip extension is important and because if you're not extending your hip fully, then you'll be using your calf and your Achilles to actually pull through. So making sure that you have good hip extension and posterior chain strength. So glute strength, him. String, strength, gastroc, strength, okay. Have a good day.

To avoid getting Achilles tendonitis when running, make sure to stretch your gastroc and Soleus calf muscles, have good dorsiflexion and plantar flexion, do eccentric strength training, and have good hip extension and posterior chain strength.

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To avoid getting Achilles tendonitis when running, there are several things you can do. First, focus on maintaining flexibility in your foot and ankle joints. Stretch your calf muscles, including the gastrocnemius and soleus. Ensure you have good dorsiflexion (bending your foot upward) and plantar flexion (pointing your foot downward).

Incorporate eccentric strength training into your routine. This involves performing exercises like calf raises, but emphasizing a slow and controlled lowering phase. This helps strengthen the Achilles tendon and surrounding muscles.

Additionally, pay attention to your hip extension and posterior chain strength. If your hip extension is limited, you may rely more on your calf and Achilles tendon during running. Strengthen your glutes, hamstrings, and calf muscles to support proper running mechanics.

By focusing on flexibility, eccentric strength training, and hip extension, you can reduce the risk of developing Achilles tendonitis while running.

Kate Edwards, PT, DPT, OCS answers your Musculoskeletal questions. See all the advice Kate Edwards, PT, DPT, OCS has and get answers to your own Musculoskeletal questions.

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Kate Edwards is a physical therapist, author, speaker & educator helping to widen the lens on treating and caring for endurance athletes. Endurance athletes and those who care for them often believe that the definition of success depends on the physical performance of their bodies and how well they do at a race. Through 12+ years of successfully treating thousands of frustrated athletes while navigating her own injuries and health struggles, Kate knows and believes that an athlete's success is so much more than their body or their sport. She also knows that connecting with the whole athlete requires the tools, knowledge, clarity, and confidence to grasp the complexities and depth of what these people need to perform and be well within and outside of their sports.

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