By Jeff Galloway
Olympian Jeff Galloway has labored with tens of millions of runners of their 40s, 50s, 60s and 70s. through the use of his run-walk-run process, such a lot may be able to get pleasure from working with fewer aches and pains. on the age of 60, Jeff experiences no accidents in 27 years. This booklet explains find out how to do so, the right way to remain encouraged, and bring up the joy.
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Extra info for Running Until You're 100
Example text
Insert some run breaks into your walk for 10 minutes. Start with 10-20 seconds of running followed by a minute of walking, and then gradually shift to 1 minute of running and 1 minute of walking. • Then, ease into your running pace and the run-walk-run frequency for that day. • It is always better to be conservative. Note: If you are doing a speed workout, after the warm-up above, add 4 each of the Acceleration-Gliders and Cadence Drills, described later in this book. Breaking up your daily mileage into 2 or 3 sessions A runner recently told me that his running really took off when he retired.
Regular testing takes the guesswork out of goal setting. You may have to rein in your ego, because it will often try to talk you into goals that are not within your current capabilities. The “magic miles” allow you to adjust your workouts based upon the reality of your current performance potential. You can then avoid the disappointment of pursuing unrealistic goals. 2010 15:29 Uhr Seite 53 Right for Me…. 2010 Note: 15:29 Uhr Seite 54 My book A Year-Round Plan has 52 weeks of workouts to help you train for as many as 4 significant race distances in a year.
2010 15:28 Uhr Seite 36 Fast running takes more out the legs Runners in their 40s and 50s can sometimes do the same workouts they ran in their 20s and 30s—but they will pay dearly for this. Running at your limits, after a certain age, can produce negative consequences. While it is true that speed training and racing significantly increase the chance of injury, there are safer ways to train to improve times at any age. It’s a fact that as you age, recovery elements must be added to the program. I don’t recommend speed reps after 80 years of age, but there is some speed benefit from my Cadence Drills and Acceleration Gliders, mentioned in this book.