Essential Women’s Running Tips for Women Runners Over 40: Part 2 – Nutrition and Gear

Here's PART 2 of A Bold Pace blogger Monica Anderson's terrific post, 40 Tips for Women Runners.  

Nutrition Tips:

1.   Type of Diet: Adhering to a well-balanced, low-fat, wholegrain diet that is higher in carbs has always been the best route for me.  I love a good smoothie (see post “Smoothie Operator --quick nutritional training meal") while training.  Here's an interesting article w/ good tips on eating from Cool Running called “The Runner's Diet".

2.   Hydration: It used to be all water and Gatorade for me, but now as I get older I don't want the same amount of calories.  I opt for the lower calorie alternatives like electrolyte powder mixes (see post: “Water log: Hydration and road recovery options for runners").

3.   Eating after Running: The window for eating after running is small, but important.  See post “Refuel 'Right' after a Run"

Gear:

4.   Running Clothes/Bra: I like my running clothes sporty--not funky, but this is obviously personal preference.  A good running bra will go a long way...avoid cotton at all cost.  I have learned that running skirts are the most polarizing of all apparel items.  However, if you love wearing a skirt, check out the Skirtchaser Race Series...looks like fun!

5.   Running Shoes/Socks: Running shoes are so personal the only way to really find a pair is to go to a running store and keep trying them on until you find one that feels comfortable.  There are tons of shoe guides for different types of feet that are helpful in narrowing it all down.  Learning about pronation and choosing a shoe that fits whether you have normal pronation, underpronation (or supination), or overpronation (or hyper-pronation) is key.  Runner's World has a good article along with videos on pronation. I have changed my shoe once.  I alternate pairs of three for marathon training (it used to be two but with my foot issues, it's now three).  A few other quick tips:

·     Measure your feet: As you age, your foot size may gradually change.  Make sure salesperson measures your foot while you are standing up.

·     Shop later in day: As the day goes on, you feet get slightly larger.

·     Orthotics and socks: Wear socks you use and bring orthotics to store when trying out shoes.  Find "dry-wick" type of socks instead of cotton.

·     Check wear: Most shoes give you between 300 - 500 miles of running.  Keep track of the miles (see #24- Running Log).  Replacing shoes can avoid unnecessary injuries.  Check for wear on soles and inside the shoe as well.  Once you've found the shoes that work for you, you may be able to find the shoes again on-line at places like Running Warehouse, Roadrunner Sports, Overstock, or Holabird Sports.

·     Break in the shoe: Don't wear a new shoe to a marathon, be sure you have had time to break it in.  However, when buying a new shoe, it should feel good when you are trying it on.

·     Thumb-width: Have a thumb width between the end of your longest toe and the end of the shoe.  I wear a 1/2 size bigger to make sure I have room in the toe box.

·     Get medical advice: If you have a persistent problem with your feet, get the advice of a medical professional.   Believe me, waiting for a foot to heal can be agonizing.  Don't make it take any longer by waiting to get help.

Here's a great video from Howcast that covers many of these tips: “How to Choose a Running Shoe"

1.   Orthotics: I overpronate and could not live without these.  If you have foot issues (plantar fasciitis, heal spurs, significant overpronation or underpronation, etc.), I'd recommend seeing a sports doc to consider orthotics as your new sole-mates:)

2.   Running Log: Memory is not one of my strongest assets, so having a log to record my training keeps track of: weekly mileage, meals, shoe purchases (so I know when to retire shoes), favorite routes/runs, etc.

3.   Running Watch/GPS: At heart, I am more of a Zen runner (would rather not wear a watch or calculate each mile's pace...just run), but the NYC marathon last year changed that for me.  I went out too fast and had a hard time at the end.  I now wear one again.  There are great watches and GPS devices  that make it easy to calculate pace/time/distance.   Another option in a marathon is to make use of "pacers" at a race...here's Clif Bar's Marathon Pace Team info.

4.   Running Bag: See “What's in your Running Bag?  10 Essential Items for Taking Your Run on the Road"

5.   Chaffing: Avoid blisters, use BodyGlide, Vaseline or new Asics Chafe Free.  Apply anywhere that rubs...feet, nipples, etc.  For more on Asics, see “The End of Run Chaffing?"

6.   iPods: The must have for runners (even if you need to borrow from your child).  I understand why a lot of runners do not like to use during races, but if you love music, this can be a great way to relax and keep going (iPods are now allowed at some races, see post “Music To My Ears").  Be sure to choose songs that work w/ your pace/BPM. Want to get a weekly “running song of the week”? Follow @boldpacemusic on Twitter.

7.   Reading about Running: There are so many fabulous books out there on running that are fun to read.  They can motivate and excite you.  We have a few posted on our Amazon Store.

Monica Anderson is the founder, owner and creator of Remanents. She is a mother of three and avid marathon runner. She launched a new line ofhttp://www.remanents.com/blog/  running themed tees and notecards along with a new running blog for women called:http://www.remanents.com/blog/  a bold pace-running for our lives. The high-quality papers, witty wordplay, clean design, and innovative packaging have made Remanents a favorite of discerning customers. Remanents has been sold in many exclusive stores including, Saks Fifth Avenue, Neiman Marcus, Henri Bendel, Nordstrom and Anthropologie-and in hundreds of paper and lifestyle stores across the US. Also sold internationally in Japan, Australia, U.K. and directly at www.remanents.com.

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