55+ Living Guide Spring 2019 55 LG SPRING 2019 JOOM | Page 29

Jeff Galloway, a noted expert in the running world, has written books on run-walk-run plans that are wonderful ways to start a running program over 50 (and younger for that matter). You may also decide to start by reading one of the books on run technique such as Chi Running by Danny Dreyer in which run technique to avoid injury is specifi- cally addressed at the beginning point of starting your run program which is very important to avoid joint injuries. You may also engage the help of a run coach or trainer or run group geared towards 50+ as your method for getting started. All are viable and smart approaches. Once you have decided on a program to start your run- ning the next most important step is to invest in proper equipment which in the case of walk/jog/running is your footwear. There are a large variety of run sneaker makes, models, inserts, etc. As an over 50 runner myself, let me give you a piece of advice…minimalist running shoes are probably not your best choice. By the time you get to 50, a variety of biomechanical adjustments have occurred to your feet and lower body. Younger people who have not been wearing shoes for a lifetime can avoid injury by wearing minimalist sneakers (basically close to barefoot in design) but in my personal experience as a 56 year old Ultra Runner (multiple 100 mile runs under my belt, all over 50 years old) it is better for the older runner to buy sneakers that have added arch support, cushioning, etc. My best advice is to go to a running shoe store noted for service knowledge and have the staff look at your walk/ jog gait and barefoot weight bearing position and let them make suggestions as to the type of sneaker for your foot and then try on a variety of brands till you find one that feels the most supportive and comfortable for you. Please do not go by the ones you like the look of the best OR price point. This could be extremely detrimental especially to an over 50 body. Once you have your start program and sneakers you are ready to start, however as an over 50 runner there are a few additional points that are necessary as you begin your program. First, we over 50’s have in bodies that are less hydrated, less motility and elasticity in the muscle, tendon and ligament tissue. For these reasons we need to take extra time to limber up for our walk/jog/runs. A dynam- ic limbering routine which involves rhythmic, repetitive movements designed to progressively lengthen and contract the muscles, that will be used in running, is not necessary. If it takes a younger person 3 min to do a limbering routine, we need to allocate 10 min minimum. Along the same vein, we older runners need to do more stretching after the activity (not immediately but within 10 min till bedtime) to counter the shortening of the fibers JUDY TOREL’S COACHING & TRAINING STUDIO 116 Everett Road, Albany, NY 12205 518-469-0815 | [email protected] www.judytorel.com SPRING WEIGHT LOSS PROGRAM Your Starting Point on a Successful Journey Weight Loss for Women 45+ What worked for you before is not what will work for you now! My 4 week program has generated 4–15 lbs of fat loss (espe- cially around the mid-section!) for over 500 women to date! Go to www.judytorel.com, click training tab, then specialty programs to find dates. (Also available as a video program if attending the group is prohibited). Specializing in Helping Those 55+ Looking to Downsize! If you are unable to attend my program in person, you can purchase one of my Menopause and Weight Loss eating plans directly from my website. Simply go to www.judytorel.com, click on SHOP page, scroll down to the Hormonal Balance Weight Loss menu, and you can purchase a start up week of recipes and outlines. You can also join my invitation only Facebook Groups for help Certified with on-going adherence. Coach | 1 Scroll down SHOP page to purchase online and immediately begin receiving recipes, motivational aid and become a member of my growing on-line support forum! Karen Totino Licensed Real Estate Salesperson CMYK / .ai Call 518-573-6846 Certified Coach | 1 I work with both men and women. Small groups and individual sessions also available. Certified Coach | 1 421 New Karner Road Colonie, NY 12205 [email protected] Judy Torel, MS MonticelloNYS.com 55PlusLivingGuide.com 29