Work your core
Good core strength will protect the spine from impact, which is more important as we get older. This is because the normal age-related changes to the spinal joints and discs need more support during running and other impact activities. Try Pilates, which will also encourage length and flexibility in muscles.Bounce back
Swap recovery runs for running on a rebounder (mini trampoline). It’s low impact so it could prevent problems caused by too many road runs. Running on a rebounder also helps runners to focus on the areas of technique they’re hoping to improve such as footstrike or breathing control.Make a splash
Swimming after running can aid your recovery. The cool pool water can have an effect similar to that of an ice pack and the movements performed while swimming (especially doing kick drills with a float) help flush blood through to the tired running muscles without any impact stress.
Four treadmill workouts
Will running backward improve performance?
Regular exercise will generally reduce your chances of developing urinary incontinence, but some older runners do experience urinary stress incontinence. This is a type of incontinence experienced when the bladder is placed under stress and can be brought on by the up-and-down motion of running. It is usually a result of weakness of the pelvic floor muscles, which stop urine leaking from the bladder. Kegel exercises can help strengthen and tone pelvic floor muscles to avoid or relieve this condition. They can be performed almost anywhere at almost any time – and without anyone knowing. As a side benefit, strengthening these muscles has also been reported to have a beneficial impact in the bedroom, which should help keep you feeling young!To strengthen the pelvic floor muscles:
i) Try stopping yourself urinating mid flow to get a feel for where the pelvic floor muscles are.
ii) Start by sitting comfortably and tighten and release the muscles 10-15 times.
iii) As your strength grows add more repetitions and hold each one longer. Then try doing it while running.Runner’s World Australia & New Zealand is a magazine and website that informs, advises, and motivates runners of all ages and abilities. Visit us runnersworldonline.com.au