Running After Age 40

Winter running is tough BUT it is also so rewarding! This episode is dedicated to giving you scientific ways to stay warm out on the road.  Tip #1: Keep your hands warm with proper winter running gloves or mittens!  Tip #2: Don’t forget to hydrate and fuel properly when running in cold weather. Tip #3 For Running in the Cold Weather: Minimize wind exposure as much as possible. Tip #4 for Winter Ru...

If you are looking for the best mobility exercises for running, give this episode a quick listen! Older runners often struggle with a shortened stride and tight hips and back muscles. Mobility exercises can be super helpful, but it can be hard to piece together a mobility routine.  After trying the McMillan Running Magic Mobility program, we share 5 reasons we think it is worth the investment. 1)...

After trying just about everything to fight chronic fatigue, Emil found a physiotherapist who helped him slowly build up a running program. He details how he took 14-15 months to implement a walk-run program and get up to a 5k distance. Although he still was fatigued, running boosts his mood and he had to learn to let his body get used to training.  His advice: Don't run several days in a row...

Curious about the use of treadmill desks or standing desks? Give this episode a quick listen as Sarah K comes back to tell us about her personal use of a treadmill desk. She describes how the treadmill desk is an easy way to add movement and how she really feels more focused when using the desk. Sarah also tells us about the importance of running community as damaging wildfires have hit her area i...

Sarah Kennedy has pretty much run her entire life! In fact, during graduate school, she would run for multiple hours just because she could. Sarah thrived as a competitive mountain biker and even challenged herself by completing an Ironman Triathlon.  As Sarah continued running in her 40s, she started struggling with slower running times and found it really hard on her ego. She also endured knee a...

Superfoods for runners to boost recovery.....Are you frustrated by how long it takes to recover between runs or workouts? Listen in as we discuss 5 foods that may help you shorten the time it takes for your muscles to recover from hard training runs and races. We discuss how, when, and why each food is important for runners. 1) Tart Cherry Juice for runners and endurance athletes 2) Avocados- a tr...

Running after age 40 is still running, but the approach and outcome are often different. In this episode, we discuss 20 lessons from the 1st 20 episodes of The Running After Age 40 Podcast. 1) Running motivation and reasons to run change as we age- listen to hear how it has changed for our guests. 2) Running community, including the online running community, can have a profound impact on you.  3)...

Join us for a quick review of the recent running publications from November-December 2021. Recreational runners who recovered from COVID show different running kinetics and muscle activities compared with healthy controls Consequences and prognosis of running related knee injuries among recreational runners Exercise induced hypertension, arterial stiffness, and cardiorespiratory fitness in runners...

Don't miss this episode as physiologist and author Gerald Zavorsky joins us to review his publication, " Declines in Marathon Performance: Sex Differences in Elite and Recreational Athletes ". Dr. Zavorsky reviews the physiological reasons runners naturally slow down as they age and highlights his research comparing elite athletes to 'average' runners. He emphasizes the ne...

Wondering if you can improve your marathon time in your 40s and beyond? Listen as Amy Clove describes her personal best (speedy sub 4 hour marathon) 16 years after her first attempt at the running distance. Amy reveals how she took a 10 year hiatus from running and really didn't think she would ever be able to be a distance runner again. After committing to a strength training plan with a per...

Peri-menopause, menopause, and running- all the changes lead to all the questions (and answers)!  Phaedra Kennedy shares her wisdom as an endurance athlete (marathoner and Ironwoman), including the things she wished she had known about menopause and running / triathlon training. Phaedra is a running coach who has set several personal bests in running in her 40s. She is a competitive age group tria...

Running Coach, marathoner, masters runner, wife, mom, dog-lover...the list goes on to describe Sarah Ranson. Listen in as she details how she got started at running in middle school and pretty much never stopped. Sarah's made running friends in new places all of her life, including as a member of the Spokane Swifts Club Team. She is passionate about coaching and loves her role as a running co...

Listen in as Ridge shares her journey from being a very successful cyclist as a child to finding a love for fitness, running, and cycling after age 40. She discusses how she took a 10-year hiatus from exercising after becoming burnt out from her early competitive years in biking.  Ridge changed her mindset and successfully started running marathons and even an ironman. Today, she exercises for the...

Where should you look while running? What is proper running posture? How can you improve your posture while running? If you've asked yourself any of these questions or feel like your posture is suffering from all the work at your computer and staring at a screen, this episode is for you! In this mini-episode, we share 7 simple and quick tips for improving your running posture. Read more here:...

How can a 60 year old run faster?  What are ways to run strong in your 50s and beyond? Is it possible to compete in triathlons at an older age? How much of running is mental, especially when running after 60 years old? Is running good for over 60s? If you are asking yourself these questions, this episode and these show notes are the place for you! Dr. Donnelly reveals his tips for triathlon traini...

If you are wondering how to get in running shape or are curious what is the best way to start running again, this episode is worth a listen. We share 10 tips for how to start running so you can stay healthy and happy. 1. Define your why for starting running. 2. Set 3 goals for running (just 3). 3. Use our monthly habit tracker to watch your progress. 4. Put your workout and running times on your c...

What exactly is vitamin D? What is the normal level of vitamin D for runners? What are potential problems or issues related to low vitamin D in runners? If you are wondering the answers to any of these complicated questions about vitamin D, this episode is for you! We cover a summary of the benefits of vitamin D supplementation, when and how to take vitamin D, and how to get checked to see if your...

If you love running and learning about the science behind training and injuries, take a listen to this episode. We review running-related research articles from Fall 2021. Highlights are discussed including: Effects of running on cartilage Running during the COVID pandemic Running related injuries- causes and incidence Wearable technology and running Did we miss any pertinent scientific running st...

Carla shares how she started running back in middle school as she wanted to be the best at something. She didn't realize at the time that it would lead to a life-long love of 'endorphins'. She shined in high school track and cross country and continued on to an extremely successful Division 1 college career.  She loved the feeling of accomplishment running provided. After college, C...

If you are curious about mountain biking, Nordic Skiing, or just want to hear how real runners stay fit after 40, listen as Angie Kell tells her story. Angie describes how athletics and running became part of who she was during her childhood. She believes the unmatched friendships she has developed through sports are incredibly powerful. Most runners can relate to those special relationships that...

If you are a runner trying to balance work, parenting, life, and staying fit, you can't miss this episode. Kiersten is a wife, working professional, mom to 3, and previous collegiate basketball standout. She now applies a balanced approach to fitness and personal wellness. Kiersten details how she made the transition from collegiate sports to making running and cross-training a personal habit...

Join us as Zach Griffin explains how he originally started running, ran 13 marathons, and eventually fell back in love with running in his 40s. He is even seeing improvements in times and recently won his age division in a half-marathon! We discuss how Zach uses Hal Higdon's training plan, weight trains a few times per week, and advocates for stretching post-run and foam rolling for injury pr...

Listen in as Katie, a former track and cross country athlete, discusses her year of gains. She has redefined what strength is and provides amazing recommendations on how to get started with strength training and optimizing nutrition in simple ways.  Her wisdom about weight training is a must-listen for runners after age 40. Katie has found joy in Natural Body Building (and huge success in it). She...

Join us for expert tips and tricks for running after 40 from a physical therapist, Cassie Wagner, who is juggling all the things- professional life as a PT, family time, and working out.  Cassie details how she started running and got hooked on its physical and emotional benefits. She has specific tips for older runners related to warming up, strength training, nutrition, and mindset. Her descript...

Listen as Carrie (super-woman) provides advice to new runners and runners over 40 trying to get back into running- she explains the importance of setting realistic expectations, just starting, and being consistent with training.  Carrie details her experiences running several marathons, completing the Ironman, and her latest achievement- qualifying for the Boston Marathon (coming up this fall). Sh...