Keep running, re-charge & stay young!
December 5, 2011 at 3:59 pm | Posted in General, Miguel | 2 CommentsTags: cycle, marathon, Miguel, recovery, Rest, run, training program
How does this old runner keep running after 40 years of running?
I have not been running Marathons for 40 years, but I have been a runner since I was 15 or 16 years old. During that time, most of my runs were 5K to 10K for enjoyment and health. It was not until I was much older that I started running full and half-marathons as well as performing century cycle rides for charity.
Most runners find it hard to stop training as it can be difficult to start training gain. I, however, hit the “Easy Button” once a year and take a full month off from running. Preparation for the running hiatus begins immediately after my last endurance event of the year and I stop running about 2 weeks later. This time it was the Marine Corps Marathon in DC on October 30th. Normally, immediately after the marathon, I keep walking, hydrate and re-fuel my body, followed by a massage. I take next the day after off and assure that I’m properly hydrated, massage my legs and feet often. For recovery, on alternate days I do short runs or walks of 2 to 4 miles or so. At the end of 2 weeks, I stop running completely, but I still continue with a 2 to 4 mile walk at least every other day for the next 4 weeks. To prepare for running again, at the end of 3 weeks, I hit the gym again 2 or 3 times a week and perform general fitness or circuit training work-outs. At the end of the 4th week, on alternate days, I walk or perform 2 to 4 mile easy runs for another couple of weeks. After that, I pick my next endurance event for some time in late spring or early summer and begin training again.
By taking this time off, I find that those little nagging aches and fatigue go away.
As I start training again, I become re-focused and re-energized. The important thing is to have a fixed start day and end day to the hiatus. Even though I pick my next event after I start running again, some may find it advantageous to maintain motivation and pick the next racing event before starting the hiatus. Just to budget enough time has been set aside to take the month off and then allow another 12 to 16 weeks to train properly. To see my reset program that starts immediately after Marathon Sunday click on the “re-charge” link: re-charge
So get out there and run, take some time off and enjoy running for a long time to come.
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Great advice Miguel! At our age it is important to honor our body’s nned for rest and recuperation. I recently started running again, and noticed that after a 4 day hiatus over thanksgiving my body was much more willing to move up to the next level. I also believe in resting our whole mind, body and soul. There really is something to “resting on the seventh day”. I know you are laid off, as I am too. This is a great time to rejuvenate, create something, stretch ourselves in ways we don’t normally get to take advantage of due to our busy schedules. So, congratulations on starting this blog. I will be very interested in the next post. We will be ready in new ways to start the next chapter of our working lives.
Comment by Lisa Hill— December 5, 2011 #
Lisa – Yes, there is nothing like a nice run to clear the mind. But recovery and rest is just as important. I have a few days to go on my running hiatus and have already hit the gym to get ready for my first run in a month next weekend. Admittedly, it’s hard to stay motivated while in-between jobs, but job hunting is more ike a marathon than a sprint. I’m now excited because of an upcoming interview and I’m sure that starting to run again will help me stay positive and motivated.
Comment by Miguel de la Guardia— December 5, 2011 #