That being said, taking care of my body, especially my knees, is imperative. Over time, I’ve had many people ask me how I run with “bad knees.” I’m hoping this will answer that question along with providing tips to help you safely train with injuries or injury-prone knees.

The runs

• Invest in a quality pair of running shoes. As a runner, your very first priority should be a great pair of running shoes. Be sure they are specifically designed for running, and try to go to a specialty running store, as they have trained staff that will help you find the perfect pair. Everyone’s foot type and gait is different. This is your main piece of “equipment,” so don’t take it lightly.

• Don’t forget to warm up. Instead of taking off at full speed, easing into your run will help your knees adjust to the activity. I don’t recommend static stretching before running (it can set you up for injury,) but I do recommend doing a few quick stretches—and holding each stretch for 10-15 seconds. Loosening up these muscles before you run helps prevent overcompensating for a tight muscle by putting extra strain on the knees. I try to always stretch the quads, hamstrings, calves and hip flexors before I begin.

• Choose soft surfaces. When possible, run on anything other than pavement or concrete because these hard surfaces place extra stress and shock on your knee joint. In addition, mixing trails into a race-training regimen can help you become a stronger, more well-rounded runner. I follow sidewalks and pavement trails, but instead of running on them, I run beside them, on the grass or trail. I also enjoy running through off-season golf courses and wooded trails. The more you can run on softer surfaces, the better it is for your knees. This isn’t always possible, (especially in Minnesota where the plowed sidewalks are usually safer than the icy trails,) but my advice is to utilize softer surfaces and the other strategies when possible.

The recovery

Ice: You can use commercially available cold packs or simply put a wet towel in the freezer before you run. I don’t normally take (or promote) over-the-counter drugs, but popping an aspirin or ibuprofen afterwards may be beneficial for any swelling. Be sure to take this with food and only take after a run—never before. If you have other areas that are hurting, I strongly recommend ice baths (see below) because they’re easier than attempting to cover your body with ice packs.

Ice baths: They’re beneficial for every aching joint and muscle in the body—not just the knees! This was a brand new concept for me when I was training for my first marathon. I remember the first time a nurse at work told me about this form of therapy, and I honestly thought she was crazy. After doing my own research and experimenting after an 18-mile run, I personally discovered how beneficial ice baths truly are. The ice bath works by constricting blood vessels which decrease inflammation, swelling and tissue breakdown all over the body. Ice baths are a great way to ease all your muscles and joints in one sitting. For an ice bath, fill up your bath tub with cold water and ice, throw on a sweatshirt and some pants if you’d like, grab a cup of hot tea and sit in the cold bliss for 15-20 minutes. It sounds crazy but I think you’ll be impressed with the results.

Glucosamine: If you are open to taking supplements, research has positively reflected the outcomes associated with taking glucosamine to improve joint health. Glucosamine is a natural compound found in cartilage, and since I’ve had cartilage removed from my right knee, I cover my bases and try to remember to pop one or two of these each day. It is an expensive supplement, but if you are someone who wants to take every preventative measure to keep your knees healthy, this is one that I recommend.

Eat a variety of nutritious foods. I’m sure you were waiting for the dietitian in me to touch on this topic, but this is the truth: good nutrition can promote healing in your body. A diet rich in fruits, vegetables and healthy fats is believed to reduce joint pain and inflammation. Consume healthy fats from avocadoes, nuts, seeds, fish, olive and coconut oil. The omega-3 fatty acids found in fish oils from cod, tuna, salmon, sardines and supplements have anti-inflammatory properties.

Identify fatigue and listen to your body. Your body’s instincts should take priority over your training plan. Like any injury that hurts, take time to rest and don’t push it. If you do, it will impair your training and performance in the long run (no pun intended.) If your knees hurt, cut back on your mileage and add some variety to your training. Swimming and biking are great cardiovascular activities that don’t cause as much pounding/wear-and-tear on your knees. Sometimes I have stretches where my knee pain persists which requires me to take some time off from running. It may just be a day or two, but there have been times when I’ve had to take a few weeks off as well. I know it’s the last thing you’ll want to do, but if you want to continue your career as a runner, it’s necessary.

The takeaway

If you take nothing else away from my advice, remember this: Listen to your body. If something is hurting and you are in pain, it is trying to tell you something. Err on the safe side by resting. The best athletes in the world will tell you the same thing because it’s exactly how they got to the level they are at. Periods of rest after intense exercise are essential to high level performance in any sport. Continuous training can actually weaken even the strongest athletes. If you don’t incorporate rest into your athletic routine, you will inevitably get burnt out and put yourself at a higher risk of injury. And when you do include rest, your energy level will rise and in your performance, you’ll hit a sweet spot and never turn back.

1. Keep fiber under control.

High fiber foods are important to proper marathon nutrition, since many complex carbohydrates include high fiber content. You need these carbohydrates to fuel your muscles for a long run or race. Yet, some high fiber foods will leave you in need of a bathroom in the middle of a run. Pay attention to how your body reacts to different foods and make sure to limit those that send you running for the bathroom before your runs.

2. Make sure you are consuming adequate amounts of protein.

Your marathon nutrition plan should include enough protein to keep your muscles lean and strong. This will ensure you have the protein on hand to repair your muscles after challenging workouts. The longer and more intensive your runs tend to be, the more protein you will need to consume.

3. Learn how to carb load correctly.

Marathon nutrition tips always include the recommendation for carb loading the night prior to a race. This is simply the practice of consuming large volumes of carbohydrates to store up energy in the muscles. You can do this for your long runs as well. Ideally, you will consume whole grains, fruits and vegetables that are low on the Glycemic index. It is a good idea to eat several small to medium portions of carbs throughout the evening prior to your race. If you really want to take this seriously, you can start loading a three to seven days in advance of a race. Just remember that many low glycemic carbohydrates are rich in fiber. Make smart choices with food selection!

4. Do not eat a large meal right before going out for a run.

Proper marathon nutrition does require fuel to complete a run, but you don’t want to run on a stuffed stomach. Eat a meal two or four hours prior to your run, and then have a small snack to fuel up just before the run. Make sure this snack consists of healthy carbohydrates that will produce energy for your run. Fresh fruit, nuts, or whole grain crackers are good options.

5. Avoid running on an empty stomach.

Just as you can feel uncomfortable running on a full stomach, you can feel uncomfortable running on an empty stomach. You may only need to eat before a short run, but should keep protein bars or other snacks with you for a long run. Give yourself a small snack about every hour, or more frequently if you feel it is necessary. Avoid eating large amounts at one time.

6. Use trial and error during your training season to determine the best race day approach to nutrition.

You don’t want to go into race day uncertain of the best approach for fueling your body. You should use your long runs to try out different fueling methods, from water and sports drinks to gels and solid snacks. You may try out different pre-run snacks with your short runs as well.

7. Stick with foods you eat on a frequent basis a day or two prior to a long run or race.

You never know how your stomach is going to react when you eat something new, or something that you have not consumed in a long period of time. For a day or two prior to a long run or race, you should stick with foods that you eat on a routine basis, so you know they will sit well on your stomach. If there are foods that you know commonly give you stomach troubles, you don’t want to consume them within two days of a long run or race.

8. Hydration is an important part of proper marathon nutrition.

It is easy to get caught up planning your meals and snacks while forgetting about hydration. You need to drink enough water to keep your urine clear or light yellow all of the time. During a long run, try to drink four to six ounces of water or sports drink every twenty to thirty minutes. You may only need water for a short run, but should mix in some sports drinks and gels for longer runs. This will replenish electrolytes while hydrating your body. Continue drinking for an hour or two after the run.

To burn calories, you have to exercise in some way. But all exercise isn’t created equal – some types burn more calories than others. And some ways of doing the same exercise can burn different numbers of calories.

Let’s look at three simple (but not necessarily easy) ways of burning more calories.

Increase Your Intensity!

Too many runners run easy for every single run – it’s the same pace every day.  Not only aren’t you getting as fit as you possibly could, but you’re not burning as many calories. To increase not only the number of calories you burn while running but also the “afterburn” (calories burned after your workout).

One way to increase the intensity of your workouts is by running faster (simple huh?). Try a straight-forward fartlek workout of 6 x 1 minute at your 5k race pace with a 2 minute jog recovery in between each hard effort.

Running isn’t the only way to increase the intensity of your exercise program. Lifting heavy weights – or doing body weight exercises – can give you the intensity you need to jumpstart your metabolism. The bonus of this extra calorie expenditure is that you’ll also get stronger – definitely helpful for distance runners!

Increase Your Workout’s Duration

The duration - or how long a workout is – helps you burn more calories. We all know this, but a lot of runners don’t run a significant long run every week. Not only are you losing out on one of the best tools that distance runners have to get faster, but you’re also missing out on an important weight loss mechanism.

Lots of changes happen in your body when you run for a long period of time. Changes that alter how your body uses fuel, how your muscles contract (and even which muscles contract), and how your legs go through the act of running. Running when you’re tired – like at the end of a long run – increases your running economy and boosts the number of calories you’ll burn after you finish your run..

Run More Frequently

The frequency of your workouts is the last element of exercise that will help increase your metabolic afterburn. For me personally, I don’t reach my “racing weight” (what I consider my ideal running weight) until I start running 8-10 times per week. Yes, that means I’m running twice a day a few times per week.

This will be different for everyone, but many of us get stuck in a rut of running the same 3-4 runs every week. If you’re able to run an extra day per week, that will dramatically help you burn more calories and get you closer to your ideal running weight.

Always be safe in running more – whether the number of days or the duration of your runs – and loosely follow the 10% Rule of increasing by about 10% or less per week. A better way to run more is to increase by 10% until you hit a mileage you’re comfortable at, then be more conservative past that level. It may also be helpful to remain at a certain mileage level for 2-3 weeks to allow yourself to adapt to this new stress.

When you start combining these principles of weight loss in your training, you’ll see more dramatic results in your weight loss than by just going through the same training every week. Each runner will have a different ideal weight, but achieving it will help you run faster on race day – and maybe even achieve the impossible.

With hypertension (high blood pressure) on the rise in our country, as a Registered Dietitian, I am often stressing the importance of reducing sodium intake, which is of high priority for most Americans. However, low sodium levels are just as dangerous as high sodium levels. Runners need to be especially aware of this, as well as anyone that exercises regularly. Salt plays a role in numerous physiological aspects that relate to running performance, including working with potassium to maintain fluid balance, preventing cramping and hyponatremia (an abnormal level of sodium in the blood caused by excessive water diluting the sodium outside the cells.) Hyponatremia is particularly a concern for athletes exercising for more than four hours—which means the greatest risk for runners participating in marathons, ultramarathons and triathletes. Common symptoms of hyponatremia are confusion, fatigue, headache, muscle cramps, nausea and bloating. Severe complications can include seizure, coma and death. As you can see, it’s clearly a serious condition and runners should constantly take preventative measures to avoid it.

What can I do to prevent this?

Both dehydration and overhydration are serious concerns for athletes, which poses the dilemma of finding the proper balance. The key is to learn your own sweat rate because each individual is different. This can be done by weighing yourself before and after you run. The amount of weight you lose is equivalent to the amount of fluid you will need to replace. For example, if your post-run weight is down one pound (one pound is equivalent to 16 ounces), you will need to drink 16 ounces of fluid to replace what you’ve lost. Knowing your own sweat rate gives you a clear idea of how much fluid you need so that you are less prone to overhydrating. A quick hydration assessment can be done by noticing the color of your urine. If you are well hydrated, it should be light in color, like lemonade. If you are not properly hydrated it will appear dark in color, such as apple juice. If this is the case, focus on having more water and less caffeine (which has a diuretic, dehydrating effect.) As far as sodium is concerned, it’s much more difficult to assess how much sodium is lost than fluid. Sports drinks are more effective than plain water in helping the body maintain this balance because they replace both fluid and salt. When we replenish with just water, it dilutes the sodium balance in our body which can lead to abovementioned (and dreaded) hyponatremia. As a result, it is certainly wise to hydrate with sports drinks when participating in prolonged activity (i.e. running greater than one hour,) or even alternate between water and a sports drink.

Additional tips to help your body maintain a healthy sodium balance

• An hour or two before your run, aim to drink 16 ounces of fluid along with a salty snack to build up your body’s sodium stores (e.g. pretzels, soup, cheese.)
• Drink a small amount of fluid immediately before starting your run (4-8 ounces is a good benchmark) and small amounts of fluid during your run (a good rule of thumb is 4-6 ounces every 20 minutes.) Be careful not to overdo it.
• During your run, if you start to feel any of the symptoms of hyponatremia (mentioned above,) stop all activity and seek medical help immediately.
• After the run, it is wise to reach for a salty snack, such as a cheese or turkey sandwich, pretzels or pickles and wash it down with water—two cups for every pound lost in sweat.

There’s no need to stress out about sodium, but it is wise to understand symptoms of hyponatremia. I encourage you to take preventative measures by incorporating some or all of the above tips into your running routine!

Sardines

Most fish is considered to be healthy, but sardines are loaded with vitamin D, which is essential to keeping your bones hard and strong. In addition, sardines are good for your heart. They contain a lot of omega 3 fats, which are known to boost your mood.

If you don’t think you can stomach plain sardines, spice them up a bit. Put a little mustard on a cracker, and top it off with a sardine and a few drops of lemon juice. Another thing you can do is make a sardine salad, which consists of lettuce, croutons, hardboiled eggs, sardines, and vinaigrette dressing.

Elderberries

Elderberries are a rich source of potassium and vitamin C, shortening the duration of colds and boosting the immune system. The benefits to athletes are that eating elderberries prevents cartilage loss, stops inflammation that can damage joints, and slows osteoarthritis.

Elderberries can be eaten raw, although you may find them a little bitter. Sweetening them with sugar or honey makes them tastier. It’s best to wash and cook them with a mixture of other fruits, such as pears and apples.

Jicama

Jicama is more commonly known as the Mexican potato. It has a starchy/sweet taste similar to a sweet potato. Its texture is not as rough as a traditional potato. This vegetable provides 40% of your daily requirement of vitamin C and 25% of your daily requirement of fiber. It will boost your immune system and ward off cancer.

The best way to eat jicama is with dip. Much like potato chips, you can slice up a jicama and dip it in French onion or ranch dip.

Greek Yogurt

Yes, yogurt is good for you, but Greek yogurt provides more protein and meets your daily requirement of calcium. Athletes should add Greek yogurt to their diets to strengthen their bones. This yogurt has a tangier taste and is thicker than traditional yogurt.

You can use Greek yogurt as a dip or as a base for tuna or chicken salad. You can also use it as a substitute for oil in pancake recipes. Mix it with some elderberries for a delicious dessert.

Lentils

Lentils are beans that contain lots of protein dietary fiber and iron. You can purchase them whole or split into halves. The green and brown varieties of lentils retain their shapes the best after they have been cooked. Lentils are good for your heart. They increase your energy level and stabilize your blood sugar. These beans should be in every athlete’s diet.

The best way to eat lentils is by boiling them. Add some sweet peppers to your cooked lentils for a tasty salad, or make lentil soup by adding chopped vegetables and your favorite spices.

The months of training: waking up at the crack of dawn, pushing when you don’t think you can push anymore and sacrificing social activities and sleep. A lot of things need to be considered while you are training for a marathon (or at least thinking of it.) Although I didn’t take all of these factors into consideration when training for my first marathon, it’s my hope that you do.

Weigh out the pros and cons

Realize that you are going to need to give up some things. You are also going to need to spend some money—and not just on the race entry fee. Although running is a “minimalist” sport (I like to tell people it’s great because the only “equipment” you really need is a good pair of shoes,) there are additional items that may benefit you throughout your training. These things can provide you comfort and keep your body safe. I’m not going to mention the luxurious items like a GPS watch or five-finger shoes, but I’ll mention a few. First and foremost, you need to invest in a quality pair of shoes. Other items that may be helpful include clothing specifically designed for running : socks, sports tape, a foam roller, a few ice packs and a painkiller (such as ibuprofen.)

Invest in a good pair of shoes (or two)

I can speak from experience that bad running shoes will result in pre-mature wear and added pain. One rainy morning of a 10K race, in an attempt of not ruining my “good shoes”— I grabbed an old pair from the rack and suffered from lower back pain for an entire week. A different time, I purchased a so-so pair of shoes from the clearance rack at a sporting goods store, and struggled through 15 miles of bloody, heel cutting pain on one of my marathon training runs. Experts say that quality shoes are the best thing runners can invest in. If you can’t financially afford to invest in a quality pair of shoes, I wouldn’t recommend running a marathon. And when you buy new ones, I recommend being fitted for a pair at a specialty running store, as everyone’s feet vary.

Choose a training plan

Do some research. Decide how much time you can realistically put into training. I shopped around for quite some time, until I decided that Hal Higdon’s Novice 2 plan was appropriate for my first marathon—and it was free. I chose this plan based on my running abilities at the time, along with the fact that running four days a week was feasible for me (some plans require more and some less.) For most training plans you’re able to print out the mileage schedule for free—or pay a fee for day-by-day advice. There are a lot of great resources if you need them, but for myself, having the mileage written on my calendar is enough motivation to do it. You know yourself better than anyone, so decide what is right for you.

Be open minded

I did things I never thought I’d do. I skipped social events that I’d normally attend, spent $40 on a piece of foam (which ended up being a lifesaver,) and bought a goofy-looking pair of five-finger shoes (to work my muscles differently on some of the shorter runs.) I also bought glucosamine supplements (which I swore I’d never take until I was 30…) Be open minded.

Listen to your body

Although there are many benefits to following a training plan, most of them will tell you to, above all, listen to your own body and do what’s right for you. There’s definitely something to be said about pushing through the difficult times, and that’s one of the biggest accomplishments of finishing a marathon. However, it’s just as important to rest, and if your body is telling you something other than your training plan, it’d be wise to listen. I was thankful to not get injured until a few weeks after the marathon, and that was when I truly learned the importance of rest. I knew that if I wanted to complete another, it would be necessary for me to give my body the rest it was asking for. So, listen to your body and take care of yourself both mentally and physically. Get your sleep. Eat healthy (see a dietitian to help you with this, if needed.)  Take some downtime.

Practice how you plan to race

Every time. There’s a reason why the classic runner’s rule is “Never try anything new on race day.” Try different fueling strategies during your training and test your pre-run meals ahead of time so you can be confident on race day. One thing I would have done differently during my first marathon is to NOT stop at so many of the water stops. During my training, I didn’t hydrate at all unless I was running over 13 miles. The marathon already offered water at mile 3 and every other mile thereafter. I’d really recommend testing different hydration regimens during training and sticking to this on raceday (unless of course, you are thirsty! Then it goes back to listening to your body.)

Set a realistic goal

If it’s your very first marathon, it’s perfectly fine for your goal to be as simple as finishing. This in itself is something that many people never accomplish! Once you have your first marathon completed, and if you choose to run a second, your goal may then be to beat your first time. And on your third, your goal may be to beat your time from the second. Notice the pattern…!

Toss a race or two into your training plan

This was one of my favorite parts of marathon training. Sometimes we can get so fixed on logging in our miles that signing up for a race can be overlooked. Just the act of being in the racing mindset can be what you need to keep your training alive. I ran a 10K and  a 20-miler during my marathon training, and am signed up for a 10-miler and a half marathon for my second time around. Racing provides an environment that is unique in itself—the excitement of other runners and the “real” opportunity to practice your pre-race and post-race regimen.

All in all, embrace the journey! Race day will be rewarding in itself, so be sure to cherish the moments and runs that lead up to it. I guarantee you will learn a lot about yourself as you stay in tune with your body and mind throughout your training. Good luck!

So what causes this weight gain? Is there a way to prevent it?

Overcompensating

 All too often, athletes will eat more after a workout than they need, or think that because they are clocking in high mileage they can eat whatever they want. While running does increase your nutritional needs (especially for carbohydrates, fluid and electrolytes,) running is not a free pass to the buffet. The basic concept remains: Calories in must equal calories out to maintain weight (and more calories out than in for weight loss.) So pay attention to what you are consuming and how much you are actually burning. You don’t need to keep a detailed log of calories in and out, but when refueling after a run, do consider that each mile burns around 80-100 calories.

Drinking too many calories

When training for a marathon, sugary drinks don’t need to be consumed every day. It’s important to replace the electrolytes lost in your long runs, but you only need to consume sports drinks when a) exerting over an hour of exercise or b) exercising in extreme heat.  Overdoing it will cause your body to store the excess glucose, in turn causing the number on the scale to increase.

Carbo-loading

Carbohydrates are the most important nutrient for runners, as they are the body’s most efficient, ready-to-use form of fuel. Nevertheless, you may be taking in more than you need. If carbohydrates aren’t immediately burned after being consumed, they are stored in the form of glycogen for later use. Your body requires water to break down the glycogen for energy, so when you store carbohydrates, you also store extra water, which shows up on the scale.

All in all, you can see that there are many reasons why your weight may fluctuate during marathon training. Although it is completely normal, there are some ways to have control over your weight status during training and these will also contribute to better performance in your next run.

• Eat regular meals and snacks throughout the day. Whether you’ve noticed a few extra pounds or are afraid of their possibility, now is not the time to skimp on caloric intake. Skipping meals or snacks will not benefit you in any way and could, in fact, harm you by slowing down your metabolism. When marathon training, you need energy from good nutrition more than ever. Aim to eat three balanced meals (with protein, fat and carbohydrate) along with two to three snacks— every single day.
• Refuel and rehydrate within thirty minutes of finishing your run. It is important to replenish your muscles with carbohydrate, protein, fat and fluid very soon after a workout.  A great post-workout snack is a protein shake made by blending one cup of plain yogurt, one cup of fresh or frozen fruit, one fourth cup coconut milk and a scoop of protein powder. Another idea is a bowl of oatmeal with a couple spoonfuls of peanut butter and protein powder mixed in.  For a quick recovery drink, chocolate milk is a top choice by many seasoned runners. It has slightly higher sugar content than regular milk along with a nice balance of carbohydrate and protein, making for an easy, balanced choice.
• Choose whole grains to avoid cravings. Especially if you are following a diet higher in carbohydrates, it is important to be selective of the types you are consuming. Carbs are in all sorts of foods— from pop and juice to whole wheat noodles and daily products. You may find that the more simple carbs you eat, the more you crave. Choose whole grains for an increased satiety factor (not to mention the many health benefits of fiber.)
• Only consume beverages with benefits. Hydrate your body with water, water and more water. Aim to avoid “empty-calorie” beverages like juice, energy drinks, sweetened waters and soda. Chocolate milk is a good post-recovery drink but shouldn’t become a staple at meals. And again, limit sports drinks to only in the two circumstances previously mentioned (running duration greater than an hour and/or in extreme heat.)

Keep in mind that it is important to make healthy choices for your weight AND the affect it will have on your running performance!

1. Dress warm in appropriate material

Layering yourself up warmly before you go out for your runs is important, which means you need at least three layers of clothing. You can start off with the inner wear which will be a thermal wear made of polypropylene, that allows to wick moisture when you sweat. If you wear cotton, the sweat will soak up the material which will remain wet and will make you cold. If it is extremely cold outside, you need a second layer of cloth which needs to be made of synthetic fleece material. This will keep you insulated and absorb moisture as well. For the outer layer, you need a breathable nylon or Goretex material which will protect against wind and chill. However, do not overdress either as you are going to heat up during your runs.

2. Pay attention to your head, hands and feet

Much of your body sweat escapes through your head, hands and feet, so you need to keep them not only warm but dry. Cover your hands with light gloves which will wick moisture and over these you can use mittens if it’s very cold. Wear a sole liner which can wick sweat moisture and wear wool or synthetic socks. For your head, cover up with warm hat as this will prevent heat loss from your body. Cover up your neck with a scarf on a really cold day as this can also cover your mouth to warm the air you breathe in.

3. Choose your run days

Hit the treadmill on days when the temperature falls below zero or is below minus 20, since chilly winds can penetrate through and remove the insulated warm air. Choose days which are relatively free of winter snow and rain as running in such conditions can cause you hypothermia and frostbite.

4. Check for frostbites, energy level and stay hydrated

Staying hydrated is important as hypothermia is caused when your body is dehydrated. Drink plenty of water but avoid alcohol and caffeine which will only dehydrate you. Monitor yourself to ensure that you do not have frostbites on your fingers, hands and feet which will be indicated by a hard, pale and cold skin. In this case, get out of the cold immediately and warm up the affected areas. Keep a check on your energy level as well, since fatigue is another cause of hypothermia. Keep the lengths of your runs within a reasonable account.

5. Wear sun glares and stay out of wet colds

The snow glare of winter is very harmful, as it can cause snow blindness, so wear a polarized running glare for added protection. In case you get drenched with winter rain or snow, try to get to a shelter fast and get out of those wet clothes as this is a sure way of catching hypothermia.

6. Always check with your doctor

In case you have some health problems, check with your doctor first before you do winter runs.

Despite all the precautions taken, if you still happen to catch hypothermia or frostbites then seek medical attention immediately. It would be better if you take someone along for long runs so that you can check on each other health status during the runs.

Running Protects Your Heart

Runners have a much lower chance of developing heart disease or suffering a heart attack or stroke. This is because running is a cardiovascular exercise that efficiently pumps the blood through the body and gives strength to the heart. It also burns a lot of calories and enhances the metabolism, which allows more consumed calories to be burned for energy. This contributes to the next reason to start running on this list, but it also protects the heart.

Running Is Excellent for Weight Management

If you need to lose weight, running is definitely going to be a challenge. It is also going to be the best thing you ever do for your weight loss efforts. You can start out with doing run/walk intervals and gradually increase the periods of time that you are able to run. Do not worry about speed. A light jog is more than enough when you are getting started. You will find that consistent runs increase your calorie burn on a daily basis and thus make it much easier to lose weight without depriving yourself with food.

Running Is a Challenge worth Taking

Who says challenges have to be a bad thing? Many people find that the most motivating reason to start running is the fact that it is a challenge. If there were no challenge they would get bored and quit too easily. When there is something to strive for and you really have to push yourself, it isn’t as easy to get bored. Are you mentally strong enough to rise up to the challenge? Just start running slowly and you may surprise yourself how strong you actually are!

Running Is Excellent for Your Social Life

You can join a local running club or connect with other runners online to compare times and training schedules. When you sign up for races, you can spend entire weekends in the company of other athletes who see the value in running.

Running Is an Excuse to Spend Time Alone

Maybe you don’t want to improve your social life through running. Maybe for you the best reason to start running is having an excuse to spend time alone. Perhaps you spent time all alone before having children and settling down with someone special, but now that alone time is only in your dreams. You can make your dreams come by telling your family you are going for a run a few day s a week.

Running Will Lift Your Mood

Running will lift your spirits and release the happy hormone that puts a smile on your face. It is an excellent way to burn off stress and tension in the body, and gives you time to think through problems and relief mental stress. Others will find you more pleasant to be around once you adjust to going on runs and start to enjoy it. You may even start to depend on that run to keep your spirits up.

Running for Charity Can Save Lives

One way to remain motivated in your running schedule is to sign up for a race. You can start with a one mile race and then progress to a 5K, 10K, and eventually a half marathon and marathon if you are really ambitious. When you sign up for these races, your entry fees will benefit a charity you believe in. In some cases, you may even be able to fundraise for additional funds to benefit that charity. You could literally help save lives just by getting healthy and feeling better through running.

Running Gives You a Goal

You have something to strive for when you start running. You will find yourself competing with yourself in terms of distance, speed and race finish times. You will set new goals and challenge yourself to meet them. This means you are more likely to stay motivated in the long term, since you always have a new goal to strive toward.

Running Makes Everyday Life Easier

Imagine being able to get down on the ground and stand back up without struggling. Imagine leaning over and standing up straight without aches and snaps in your joints. Imagine slipping into the clothes you find attractive without worrying your fat rolls show too much. Simply imagine feeling better and looking better in every way. How much easier would your daily life become?

This is the ultimate reason to start running. You start to feel better as your energy levels rise and your weight naturally balances itself. Then you notice changes in the mirror as you look better as well!

It’s Easier Than You Think

A lot of people think of triathlon as ironman, which is beyond the capability of most fit younger athletes, let alone seniors. But there are much shorter triathlons, and the beginner need only swim 1/4 mile, bike 10 miles and run 3.1 miles to compete in a “sprint” triathlon. Elite athletes complete this course in under an hour, and even the slowest break 2 hours. This is not a long time for an athlete to perform, and though it takes training, the load is not over-burdensome.

Getting Started

Most older people, even confirmed couch potatoes, have competed in their younger days. It may have been just sandlot soccer or an occasional mile run, but nearly everyone is capable of the conditioning necessary to finish a sprint triathlon. All it really takes is the desire to do it.

Running is the easiest way to start, and many come to triathlon through a running background. For those who have run a lot, the transition actually makes things easier on the body: swimming and cycling don’t tax the joints like running. Even those with no background in running at all can pick it up quite easily; it’s just a short step up from walking. And in the race, it is perfectly acceptable to walk some or even all of the run segment.

It is a rare person who has not ridden a bike. This is the easiest and probably the most enjoyable part of triathlon, with one caveat that comes later. Biking can be done in groups, and a lot of scenery can be covered. It may hardly seem like training at all.

Some athletes arrive at triathlon through a swimming background, and they have a leg up on those who don’t, for swimming is the most challenging part of the race to learn from scratch. Fortunately, most people have had some introduction to swimming, and with a little training, this part of the race becomes easy, as it is very short.

Breaking it Down: the Run

We all run the same: putting one foot in front of the other. Seniors who have never done any running should ease into it, first walking, then alternately running and walking, and finally jogging at a slow pace, increasing gradually. 3.1 miles is not a very long distance, and even the slow-footed should traverse the distance in less than 40 minutes.

Breaking it Down: the Bike

Anyone who rode a bike when he was a kid can ride at 60 or 70. But here’s that caveat: all bikes are not created equal. Some serious triathletes will spend thousands of dollars on a faster bike. For the beginner, though, any bike will do. After a while it will be apparent what type of bike each individual wants. It is a good idea to have the bike fitted professionally. Biking for an hour and a half, or even for the 45 minutes or so it might take for the race, can be uncomfortable on an ill-fitting bike.

Breaking it Down: the Swim

The swim is the one part of the race that will improve a lot with professional instruction. However, the quarter mile is so short that even those doing the back stroke and dog paddle can usually complete it in less than 15 minutes. The most important thing about the swim is to finish it without being exhausted. “Go easy on the swim and push on the bike and run” are common sentiments among triathletes..

Breaking it Down: Transition

There are transitions between the swim and bike, and between the bike and run, and these often make the difference between a medal and no prize. Elite athletes rush through transitions, but others need time to rest a little—with the emphasis on little.

Breaking it Down: Fueling

The body runs on protein, fat and carbohydrate, but the latter is most important when it comes to hard competition. There are many products that make it easier to consume carbohydrates while competing: gels and powders added to drinks. And speaking of drinks, hydration is equally as important as fueling. A body with a full tank of gas but out of water will stop as surely as a car.

Finally: Don’t Overdo

The competitive juices get flowing, even among seniors, and since there are age-group awards, things can really heat up, competitively. The older body is not as forgiving as a younger one, and older athletes should take things at a reasonable pace. Pushing the body too hard risks injury or worse.