As 2010 starts to wind down, I have begun thinking about what it is going to mean to me when I turn 50 in September 2011. I can remember as a kid thinking that 50 is ancient. Looking at it from this vantage point is very different. I find it hard to believe that I will be 50 years old in about 10 months. If you had asked me when I was growing up, I can say with certainty that I was not thinking about being in shape to run a marathon at 50. I was hoping to not be on oxygen.
As I have discussed in a previous post, most experts will tell you that as you age your running is affected in a negative way. Yet, I posted my marathon P.R. at the age of 48 and am actually running consistently faster than when I was running 5 and 10Ks in my mid-20s. I attribute some of my improvement to the fact that I was not really pushing myself when I was younger. Therefore, I never suffered any major injuries or setbacks that could potentially affect me as an older runner. I also think that I have learned a lot more about training and thus have improved because I am training smarter and more consistently than in the past.
With all that said, I still can't help but start to think that my days of setting PRs are going to be behind me when I reach the 50 milestone. There is no doubt that your body will not respond as readily when you are my age as when you are in your 20s and 30s. Regardless, I know that there are two specific things that helped me reach goals I never thought possible. I lost weight and increased my flexibility. I don't need to go into a long discussion about weight loss. We all know that if you carry extra weight on your body it makes your heart work harder and you are going to be slower out there on the road. Flexibility on the other hand is something most weekend or mid-pack runners ignore as part of their routine but can profoundly help you stay healthy and on the road.
To become more flexible, I first started to consistently stretch after each and every run. I was and am still using what is known as static stretching after my runs. Static stretching is defined as "placing your body into a position whereby the muscle (or group of muscles) to be stretched are under tension. Both the opposing muscle group and the muscles to be stretched are relaxed." (http://www.criticalbench.com) I make sure I stretch my calf muscles, hamstring, quads, and the piriformis. You can find many different stretching routines that will allow you to keep all of these key muscle groups loose and flexible. It took me several different tries before I found the six stretches that work for me. Here is my post run routine:
Gastroc Stretch
The gastroc muscle is the muscle that actually propels you when you run. Place both palms against the wall with the leg you want to stretch back, several feet from the wall. Make sure you keep your heel firmly positioned on the floor. Place your other leg about halfway between your back leg and the wall and bend your knee. Keeping your back straight lean forward until you feel the stretch in your calf. I hold this for 45 seconds and then switch legs. I do 2 sets.
Soleus Stretch
Until about 3 years ago, I never stretched this muscle. It is the other calf muscle and is located in front of the gastroc muscle. This muscle is the one that helps you plant your foot and push off while you run. This one took a little effort to get right. You start in the same position as the gastroc stretch with your back straight and palms against the wall. The difference is that you bring your leg back towards the wall about half way and bend your knee. You need to drop your butt until you start to feel the stretch in your lower calf. Once you get the hang of it, it is actually an easy stretch. I hold this for 45 seconds and then switch legs. I do 2 sets.
Quadriceps Stretch
This is one of the most common stretches you see when you are around other runners. You simply place your hand on the wall to steady yourself and then grab your leg around the ankle and lift it toward your butt. The key to doing the stretch correctly is to keep your back straight and to not let your knee get ahead of your stance leg. I have started doing this without steadying myself against something. It makes the stretch harder to do but has improved my balance. I hold this for 45 seconds and then switch legs. I do 2 sets.
Hamstring Stretch
I have always had trouble with tight hamstrings. I have been doing 3 different stretches. First, I put my foot on a waist-high stationary object and then lean forward until I can grab my toes with my hand. I hold this for 45 seconds and then switch legs doing 2 sets. Next, I cross one foot over the other and then slowly lean forward and reach down until I feel a stretch in my hamstring. I switch feet and do it again. Then I do the stretch again with my feet parallel. I hold each stretch 45 seconds and do only one set. I finish my hamstring stretches lying on my back. I keep my back flat against the floor and my alternate leg stretched out and also against the floor. Then I grab the back of one thigh with both hands and pull it into a 90-degree position vs. the floor. I hold this for 45 seconds and then switch legs. I do 2 sets.
Downward Facing Dog
This is a yoga pose that helps to stretch my back, shoulders, hips and calf muscles. I start on my hands and knees. Next I set my knees directly below my hips and place my hands slightly forward of my shoulders. Next I lift my knees away from the floor. I push myself up into a "v" position with my hands and feet flat against the floor. I straighten my knees but do not lock them. I hold my head between my upper arms and don't let it hang. I hold this for 45 seconds.
Piriformis Stretch
The piriformis is a deep muscle located beneath the butt (gluteal) muscles. The piriformis muscle laterally rotates and stabilizes the hip. It is more important for athletes participating in sports that require a lot of changing of direction like tennis. But, it is equally important for runners because a healthy piriformis muscle that is both strong and flexible will keep your hip and knee joints properly aligned during your runs. To stretch this muscle, I lie on my back, cross my legs as if I am sitting in a chair and then grab the under leg with both hands. Next I pull the knee toward my chest until I feel the stretch in my butt and hips. I hold this for 45 seconds and then switch legs. I do 2 sets.
Leg Up the Wall
My final stretch is actually a yoga pose. This is very simple. I lie on my back. I pull my butt up as close to the wall as I can until both legs are at a 90 degree angle up the wall. I keep my legs relatively firm, just enough to hold them vertically in place. I hold this position for 5 minutes.
Recently I have started to do some dynamic stretching prior to my run. I had read that doing a few dynamic stretches prior to running will help to warm up your muscles prior to heading out for a run. I first saw a couple of these routines when I watched my son and his track team warm up before their races. These stretches increase your heart rate and body temperature and put your body through the range of movement it is going to perform during your training run albeit a little exaggerated. I only do four exercises before heading out. There are many more you can find out on the internet if you want to look into it further. Before heading out I do the following:
Small Lunges
This one is very simple. You place your hands by your head and squeeze shoulder blades together. Next brace your stomach and back. Take small steps forward dropping your back knee to about 6 inches from the ground and keep your front lower leg vertical as you do the lunge.
High Knees
I see this done at almost every race I have ever run. In reading up on this particular exercise, I learned that the real aim is to be light on your feet. As you do the exercise you need to lift your knees to a fairly high level without leaning backwards. Remember to take short steps.
Heel Flicks
This one is almost the opposite of the high knee routine. You need to take short steps lifting your heels up and trying to kick yourself in the butt.
Back Stretch
I have had some tightness in my lower back when I am running. So, to loosen it up prior to my run, I do a lower back bend forwards and backwards keeping my back straight. If you try it, make sure that you move with deliberate movements. Don't bounce. If you bounce, you could potentially pull a hamstring muscle.
Each of the four exercises I do for about 2 minutes and then head out for my run. I have found that even this short little routine helps warm me up (especially when it is cold) and gets me ready for the run. Try it out. You may find that it improves your runs and your overall flexibility over time.
Nov. 21 – 8.30 miles (1:13:38, 8:52 pace)
Nov. 22 – 6.20 miles (52:48, 8:31 pace)
Nov. 23 – 3.50 miles (27:57, 7:59 pace) – Speed Work
Nov. 24 – 6.10 miles (54:05, 8:52 pace)
Nov. 26 – 7.00 miles (1:00:14, 8:36 pace) – Tempo Run
Nov. 27 – 11.20 miles (1:38:05, 8:45 pace)
Nov. 28 – 8.30 miles (1:16:57, 9:16 pace)
Nov. 29 – 6.20 miles (56:15, 9:04 pace)
Dec. 1 – 6.10 miles (54:45, 8:59 pace)
Dec. 4 – 10.10 miles (1:33:02, 9:13 pace)
Total Miles: 73.00 miles
2010 YTD Miles: 1,627.10 miles
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