Masters Running: A Guide to Running and Staying Fit After 40

Read an Excerpt

Chapter 1: Beginnings: It Is Easy to Improve as a Runner
At the end of my junior year at Carleton College, I traveled to California to compete in the NCAA Track and Field Championships. My focus until that time had been more on getting decent enough grades to graduate and squiring good-looking females

Chapter 1: Beginnings, Part 2
Aging Gracefully: If we did not slow as we aged, there would be no reason for a masters movement. If Sir Roger Bannister still were able to run 4-minute miles in his seventies as he had in his twenties, why establish a separate competitive group

An expert, highly motivational guide to running after 40-filled with age-specific advice for training effectively and safely-from the author of Run Fast, Marathon, and Fitness After Forty.

To succeed as a masters runner, you need to train more intelligently than younger runners. You have to know how to incorporate rest into your program and when to use alternative activities, such as swimming, biking, or walking, to maintain aerobic capacity. And, because runners are more likely to injure themselves as they age, you need to learn how to limit that risk.

How do you develop base fitness? How do you improve? What should you do to maintain flexibility? What foods should you eat to stay fit? In Masters Running, Hal Higdon - who after 40 went on to win four gold medals at the World Masters Championships plus five silver and bronze medals - teaches older runners training techniques that will make them better and smarter runners. You'll learn the importance of strength training; whether to incorporate speedwork - and what the dangers are; the 10 most common running injuries - and how to avoid and cure them; and how to train for a marathon as a senior (with firsthand advice from Higdon, who ran in over 100 marathons after age 40).

Hal Higdon is the author of Run Fast, Marathon, and Fitness After Forty. In one of his wins, he set a world record that a quarter of a century later remains the American masters record..

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