Older runners staying in the race
EUGENE - Eugene's running routes are full of older exercisers.
"I turn 50 next year and I'm like, let's try the marathon one more time. I told everyone I was retiring", said Odis Sanders.
Sanders does have a competitive racing background. He's an excellent example of a runner who's stayed in shape over the years.
He finished 3rd overall in the Portland Marathon in 2006.
Whether you're a former runner who's taken time off, or someone who's never run before, you can still keep up with the teens and twenty-somethings on the trails.
"Older runners can do pretty much what a younger runner can do. However, one of the penalties of aging is recovery rate slows down", said running coach Joe Henderson.
That means resting for longer periods between tough workouts, like taking two days off instead of one.
Try incorporating more cross-training into your routine.
"A lot more attention needs to be paid to stretching exercises, to strength training and possibly mixing running with other activities such as biking, walking and swimming and so on", said Henderson.
The older runner does not have different nutritional needs than younger people. You still need a high carb diet.
The difference is, older exercisers can not get away with skipping that all important recovery snack, full of lean protein sources to help muscles recover after a tough workout.
Registered dietitian Teresa Snyder said, "The trick is to try and get a little bit of protein in there, a glass of milk would be good, half a peanut butter sandwich would be a great one to have".
The Eugene Marathon races are May 4th.
"I turn 50 next year and I'm like, let's try the marathon one more time. I told everyone I was retiring", said Odis Sanders.
Sanders does have a competitive racing background. He's an excellent example of a runner who's stayed in shape over the years.
He finished 3rd overall in the Portland Marathon in 2006.
Whether you're a former runner who's taken time off, or someone who's never run before, you can still keep up with the teens and twenty-somethings on the trails.
"Older runners can do pretty much what a younger runner can do. However, one of the penalties of aging is recovery rate slows down", said running coach Joe Henderson.
That means resting for longer periods between tough workouts, like taking two days off instead of one.
Try incorporating more cross-training into your routine.
"A lot more attention needs to be paid to stretching exercises, to strength training and possibly mixing running with other activities such as biking, walking and swimming and so on", said Henderson.
The older runner does not have different nutritional needs than younger people. You still need a high carb diet.
The difference is, older exercisers can not get away with skipping that all important recovery snack, full of lean protein sources to help muscles recover after a tough workout.
Registered dietitian Teresa Snyder said, "The trick is to try and get a little bit of protein in there, a glass of milk would be good, half a peanut butter sandwich would be a great one to have".
The Eugene Marathon races are May 4th.
