Tag Archives: can you start runing over 50

All I have to do is finish.

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So here I am frantically rushing to bed early on a Saturday night because I’m running my 3 and a half hour long scheduled run tomorrow and I’m thinking, “All I have to do is finish”.

I’m training for another 50K and I’m actually scared of  the length of time I have to run tomorrow. I’m usually really excited about long training runs and love the challenge!

All I have to do is finish.

These words  keep repeating in my head …

“All I have to do is finish.”

I’m not sure why I’m so nervous.

I’ve run 3 and a half hours before. This is part of the training I’ve done many times in the past and I’m used to it.

I have a hunch, though. I pushed too much training on myself this week too soon. 

Feeling tired.

I kind of played around with the training and made it harder …

Here’s the run down.

– The first day of the week was an easy 1-hour run.
– 2nd day was an easy 1 hour 15 minutes.
– 3rd day was an easy 1 hour 15 minutes in the morning and a faster hour and 15 minutes in the afternoon.
– the 4th day was the same, an hour and 15 minutes in the morning and afternoon, but a smidgen faster for both runs.

So now that all the weekday runs are done, I feel tired.

Too tired to run and worried I won’t be able to recuperate for Sunday.

To make it worse…

All I Have To Do Is Finish – Today I’m having my rest day and I can’t sit still! 

The Words “All I have to do is finish.” are unstoppable in my head.

I guess it is the side effect of doing a lot of running, feeling over-tired and having anxiety about tomorrow.

So I couldn’t make myself rest and spent the whole day busy.

  • Scooping wet heavy leaves off the pool cover.
  • Loading wood into basement and stacking.
  • Then working until dark to clear the trail by only using a saw… A saw I found in scrap. (That is another story for another time.)

I’m nervous and feeling like I may not be able to do the run tomorrow.
It’s worse than I remember training for my previous 50 K’s.All I have to do is finish

But really, all I have to do is finish and not worry about anything else.
Not even how fast I will go…

I can go at a snail’s pace for all I care.
I really don’t care.

Or do I?

OK, I think I really do care…

All I have to do is finish – 2 weeks ago, I enjoyed 2 and a half hours of running, it’s ONLY 1 more HOUR!

Only is a lonely word that does not explain what 60 minutes translates to.
3600 seconds.  That is 12600 seconds total.

It might actually be my age I’m worried about.

Am I scared of being one year older?
Am I scared I may die?
No, not really die, but feel awfully sick throughout my run and then feel like I’m going to die…

Maybe I won’t be able to finish!

I’m all about finishing.
I don’t like to leave things half done.
So I guess this is it, this is my struggle.
Now I know my struggle is the pressure I added to my training,  I’m worried about my age and I feel my own pressure in my mind to finish.

What I learned and the benefit of knowing this now…

I don’t have to do it fast!

I can go slow, I can walk, crawl and I can even take a few pictures and listen to some music.

I don’t have to be too serious.

I can make it into a play experience, instead of a working one.
Because really I can get there, I’ve trained for it thus far.

Next time.

  • I will not change a training schedule and make it harder. Training schedules are made for the very reason of  going through steps gradually when you train to prevent injury and/or burn-out

I hadn’t realized I wasn’t really ready for the changes I made with the schedule. I got a bit complacent and just thought I’d step things up a bit faster. It might even be a mistake and affect me down the line….

I can do this in any fashion I want because “All I have to do is finish”. I know I can now.

  • I changed my mindset and had it coincide with the verse in my head.

Thinking now … I positively know I can do this. I can run tomorrow any way I like because all I have to do is finish …”I got this!

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Please leave a comment in the section below and let me know what you do when your mind takes over.

A Common Mistake Beginner Runners Make

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  A Common Mistake Beginner Runners Make

The biggest mistake beginner runners make, is running too fast.

A common mistake beginner runners make.

A Common Mistake Beginner Runners Make

Running too fast when your body at a cellular level isn’t ready can be hard on your body.  While you suffer the feelings of getting out of breath, your body’s intelligence is trying to tell you to slow down.

“Forcing your body to go too FAST,  will have your mind screaming for you to  STOP!”

When you come to a stumbling halt because you have nothing more to give, this can be daunting for the beginner runner trying to learn to run.

Even a runner who has been running for awhile can make this mistake and suffer problems with fatigue followed by the issue of lack of motivation. The result will be running just feels hard.

There are easy things you can do to supply your lungs to muscles with continual oxygen, so you are running comfortably. Let’s go over what That is.

A Common Mistake Beginner Runners Make

Trail running fun.

 

First, you need to recognize if you are running too fast.

A Common Mistake Beginner Runners Make – How does a beginner runner know when they are running too fast?

  • You breathe heavily throughout the run, never seeming to feel good and always gasping and fighting for more breaths!
  • Muscles feel tight and sluggish, and you can’t seem to get into the run.
  • You’re sweating a lot even when you’ve not gone far.
  • You’re rescuing yourself by walking many sessions then you need, to make up for running too fast.
  • You feel as though you might be sick during and/or after your run.
  • You put too many off days in between your runs; you’re too tired and just can’t find the strength or motivation to get out there.
  • After your run, you come home glued to the couch for the rest of the day.

When you get to this point where running just feels so hard, you lose motivation.

It’s time to reinvent new goals for running! Push your ego out of the way and learn to run by simply using the Run/Walk Method.

Signing up for this Free Learn to Run Program will have you running a 5K in 6 weeks!

Slow running does not mean always running slow, your body will know when It’s ready to go!

For now, you want to stay with comfortable running and gradually let your body become accustomed to running. The key is to build slowly and run consistently over a six week period.

Sign up and follow along for six weeks, you will feel energetic and in tune with your body, mind and soul. You’ll know when it’s ok to go fast and when it’s time to hold back and slow down.

— Pick your goal . – find a good plan.  – Learn to run.  – Get out there and do it consistently!

Watch video here.

 

Are you listening to what your body is trying to tell you?

Please comment and let me know your thoughts.

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Beginner Running Program

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 A Good Beginner Running Program…

Has you not confused, but happy and motivated. It has you working at a pace that you can handle and is forgiving when you cannot commit all the time. It should feel comfortable and easy to understand so that you know what you are doing each week. For Example: The days you run, the mileage of each day, and what…   Read More…

Running Tips for Beginners

 Are You a beginner runner?
 Too often learning to run can be daunting, this is why reading these running tips for beginners is a must!

Here are some great running tips!…Read More…

Beginner Runner and Motivation

 Beginner runner and motivation and how to fulfill that promise to yourself…
Oh yes… and You can!

The most difficult aspect of being a beginner runner… is dealing with motivational issues. It can be really tough when all you want is to get in good shape, lose weight and stay healthy. There are many things you can do to keep…   Read More…

Running Schedule for Beginners

Running is an amazing sport and it is fun… To start running you need to look at the Running Schedule for Beginners so you get a sense of how…  Read More…

Learning to Run Again!

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Learn to be a Good Runner!

Read about 11 tips and learning to be a good runner… Read more…


The Act of Learning to Run

Why is learning to run is so important to your life?If you’ve even thought of running before, this article is for you. You could be the next somebody running a marathon even if you think… Read More…


5K Training For Beginners

If you are looking for a learn to program that has a comprehensive knowledge about running.
(This is a great program that comes all in…


 Get Fit and Learn to Run

All it takes is time and patience to get fit and learn to run!
Once you’ve got your mind set to exercise, this is when it’s time for you to learn to  run.
The Story of The Beginner Runner

You venture out of the house, only to find that it is difficult to run from house to house let alone … Read More

Learn to be a Good Runner

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You can learn to be a good runner and sign up for my free newsletter and get juicy tips and motivation to keep you running!

 

Here are 11 tips you can learn to be a good runner.

  1. Wear shoes that  are meant for running and make sure that they are well fitted.
  2. Start your program at the beginning and work through it gradually. (Follow a plan.)
  3. Believe that you can do this and never mind any negative talk. (Do not compare yourself to others.)
  4. Eat balanced small meals through out your day for weight maintenance. (Try not to snack on foods that are high in saturated fat, sugar, and processed foods)
  5. Wear clothing that enhances your running program including good wicking clothes, weather proofing, and night reflector for safety.
  6. Use a watch that has a stop watch, mileage and pace indicator.
  7. Keep your program to every other day, so that you get ample rest days.
  8. Enroll in a 5K race to motivate you.
  9. Run where you love to run, and some. Add variety to your routes!
  10. Always have water close by or if you are going longer distances, (more than an hour) bring an energy drink.
  11. sMiLe

Please leave a comment and let me know if you have any more tips to add!

Long Distance Running Training for Beginners

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Long Distance Running Training For Beginners

So you’ve been running for 3 months now and you’ve decided you want to run longer distances…
Imagine…You… Running 10 kilometers or longer and feeling great!

 

When you’ve finished reading this post you will understand what kind of plan to look for while adding more mileage to your runs.
The road isn’t as long as you think it might be,
knowing a few rules before you start will give you a crystal clear vision on how you tackle distance training and even maybe running a marathon!
Learn distance running training for beginners

Following simple rules for long distance running training for beginners.

  1. you need to have a structured running training plan, with recovery days and cross training days so that your muscles rest and you get better performance
  2. the running training plan needs to emphasize training for a longer term period
  3. The training plan needs to be prioritized for the right age group, fitness level, and experience

 Let me explain…

A structured running training plan is so important because it focuses on your goals! You know what you want to achieve and what you have to do to achieve it. If you want to be able to run for an hour by next month and you’ve been running only a couple of weeks…

A good plan will tell you… “That’s not going to happen!”

A good plan has to be tried and tested so that you achieve optimal results. The plan will tell what days to run, how many days to run, what days not to run, and what days to cross train. Following the plan makes training for beginners easy and motivates you to upgrade when finished and move on to the next plan.


Long distance running training for beginners…

It should not be just long mileage training, but also gradual training that is long term. If you started a program that ends at the 6-week mark, it’s time to do the next program that goes another 6 weeks and so on. Some programs are in 12-week increments, it completely depends on what type of program you are doing. If you wanted to run for 1 hour and you are only able to run 30 minutes…

You need to find a 12 Week 10K Training Program that focuses on gradually running up to an hour or more. (10 Kilometers) I find the best long term running training programs are ones that are set up in increments through the year. (For example quarterly) As you progress to longer distances, expect that your plans for training will be for longer periods. (10 to 12 weeks)

A program that focuses on gradually running up to an hour or more. (10 Kilometers) I find the best long term running training programs are ones that are set up in increments through the year. (For example quarterly) As you progress to longer distances, expect that your plans for training will be for longer periods. (10 to 12 weeks)
 
Many of you are running in your 40s, 50s even 60s…

It’s never too late to start running.
One of the most important things I must emphasize is overload.

When a new runner is given a training plan and tries to run 10 Kilometers, it is important that experience, age, and fitness level be taken into account. A training plan for a 20 year will be slightly different than a training plan for a 50-year-old.  The older you are, this less jumping around you’ve done in the last 20 years! Your level of fitness will be different and you may have added health issues.

It’s exciting to move on to the next stage of running!
Yes, if you run and train for long distances you will be able to run 10Kilometers,  a half marathon, marathon or even ultra marathon, but always make sure that you have found a great plan that is good for you.

Remember to pay attention to what your body is telling you so that you can adjust your plans otherwise.

Please leave a comment in the section below and let me know what you think!

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Your 12 Week 10K Training Program

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You also might like the articles: 
 Clear Running Goals and Plan 

Your 12 Week 10K Training Program  

Your 12 Week 10K training PlanWeek 1 
  • Run 5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
  • Wednesday 4Km run
  • Thursday Rest and Walk for 45min.
  • Saturday rest
  • Sunday is the long run 5.5K
Week 2


      • Run 5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4Km run
      • Thursday Rest and Walk for 45min.
      • Friday an easy 2/3K or walk for 45min.
      • Saturday rest
      • Sunday is the long run 6Km
Week 3
      • Run 5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4Km run 
      • Thursday Rest and Walk for 45min.
      • Friday an easy 2/3K or walk for 45min.
      • Saturday rest 
      • Sunday is the long run 6.5Km
Week 4 
      • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4Km run
      • Thursday Rest and Walk for 1hour
      • Friday an easy 3K or walk for 1hour
      • Saturday rest
      • Sunday is the long run 6.5Km
Week 5
      • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4Km run 
      • Thursday Rest and Walk for 1hour
      • Friday an easy 3K or walk for 1hour
      • Saturday rest 
      • Sunday is the long run 7Km
Week 6 
      • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4Km run
      • Thursday Rest and Walk for 1hour
      • Friday an easy 3K or walk for 1hour
      • Saturday rest
      • Sunday is the long run 7.5Km
Week 7 
      • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4/4.5Km run 
      • Thursday Rest and Walk for 1hour
      • Friday an easy 3K or walk for 1hour
      • Saturday rest 
      • Sunday is the long run 8Km
Week 8 
      • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4/4.5Km run
      • Thursday Rest and Walk for 1hour
      • Friday an easy 3K or walk for 1hour
      • Saturday rest
      • Sunday is the long run 8Km
Week 9 
      • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4/4.5Km run 
      • Thursday Rest and Walk for 1hour
      • Friday an easy 3K or walk for 1hour
      • Saturday rest 
      • Sunday is the long run 8.5Km
Week 10 
  • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
  • Wednesday 4/4.5Km run
  • Thursday Rest and Walk for 1hour
  • Friday an easy 3K or walk for 1hour
  • Saturday rest
  • Sunday is the long run 9Km
Week 11
      • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4/4.5Km run 
      • Thursday Rest and Walk for 1hour
      • Friday an easy 3K or walk for 1hour
      • Saturday rest 
      • Sunday is the long run 9.5Km
Week 12
  • Run 5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
  • Wednesday 4/Km run
  • Thursday Rest / Walk for 1hour
  • Friday a walk for 1hour
  • Saturday rest
Important Things to note:  
      • You can change your days around to
        suit your schedule. For example if you want to start your training program week on a
        Sunday and end it on a Saturday it is perfectly fine. 
      • On your rest days, pay attention to
        the way your body is feeling. If you are not able to cross-train,
        strength train or walk do not and/or make it up another rest day. Shin Splints are a runners most common injury give your
        body time to heal. Do not forget to stretch before and after!
      • On the walk days make sure your walk is leisurely. 
      • The long runs on Sunday should be
        slow…Map your run before you go out and train running without a watch. -Not
        knowing your pace will make the run more enjoyable knowing that you can
        go slow…
      • The two other running training days of the
        week, mix them up – run hills, a tempo runs, speed drills. Alternate
        weeks, example do not do hills two weeks in a row.
      • The week of the race, train gently and relax. 
      • Go to where the race is and get familiar with it by walking and/ running it. 
      • Figure out what you are going to wear for the 10k . 
      • Go over the 10K race in your head before hand. 
      • Ask yourself pertinent questions
        about the 10K race.  Example: When are going to speed up? How do I want to
        start? Are you going to walk some of the race or run/walk? If you
        trained with a friend are you going to run the whole race with your
        friend?
      •  Have a blast running your 10K and rest the next week with no running!

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