Running For Life

Fitness Tips After 40

Running For Life - Fitness Tips After 40

Staying Fit After 40 – My Personal Tips

Beach RunWith age comes many great things, but one thing that doesn’t easily stay by your side is your fitness. At age 40 and over, you need to fight to keep fit and to maintain your normal level of health. Your body begins to wear down, you feel tired often, and you just don’t have the same movement that you used to. While these issues may certainly make it more difficult to maintain your usual level of fitness, this does not mean that it is impossible. With the following tips, you can continue to feel as young and vibrant as ever.

Consult with Your Doctor

At age 40, one of the most significant concerns for many active individuals is health issues and how they can affect their fitness routines. A few resources list heart disease, osteoporosis, and back pain as some of the top health concerns that men and women deal with. Attempting to maintain a fit lifestyle with underlying health problems is very damaging, problematic, and it can hurt your fitness in the long run. Therefore, the first step you should take is to visit your doctor to review your health and check if there are any exercises you should be avoiding and if there are any particular exercises that are positive for your overall health. Continue reading

Why I Started Running To Get Lean After Age 40

JoggingThere are many benefits to running at any age. People over 40 often struggle with putting on extra pounds. Your metabolism naturally tends to slow down as you get older. Additionally, people’s lives often become more sedentary as they settle down and focus on things like career and family. Running can be an effective way to get lean and improve your overall level of fitness. Let’s look at some tips on how to get the most out of running if you’re over 40.

The Benefits of Running

Regular exercise has many benefits, and running is one of the best forms of aerobic exercise. Some of the advantages of running include:

  • It’s one of the most efficient ways to burn calories. On average, runners burn 100+ calories per mile.
  • Lowers your risk of health problems such as hypertension, diabetes and heart disease.
  • Builds endurance and helps you feel more energetic.
  • Strengthens your bones and muscles. The latter is especially important for women and older people who are at risk for osteoporosis and other bone problems.

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Biathlon Training Tips: Take Your Running & Shooting Further

If you are looking to take your biathlon training to the next level, then you need to focus on your physical fitness and your shooting. Running, in particular, is a great way to build your fitness levels, and it is a task that the successful biathletes focus on during the off season and during competition season. Below are tips that will help you with your running and shooting training. Ski 1 – Establish a Consistent Running Schedule It has been said that practice makes perfect, and that is truly the case with biathlon. Athletes who are able to train at elevation and get out on a regular basis have a large advantage over their competitors. At the beginning of the season, the miles per week may be less than those logged during peak training season, but athletes can make these miles intense to get a lot of benefit out of the training. Runners who get out day after day are able to increase their fitness levels and they enjoy more strength during a competition. 2 – Run and then Head to the Range In addition to increasing your fitness levels, running allows an athlete to simulate race conditions before they head to the range to take a few shots. Building up a sweat and breathing hard are natural bi-products of both skiing and running, and these conditions need to exist if you want to get an accurate shooting session that will mirror race day conditions. When your heart is pumping and your breathing needs to be slowed down to get off a quality shot, you need to rely on the practice that you had during the warm summer months. Interval running followed up with a trip to the range will build your endurance, and it will also help you prep for shooting under stressful conditions. When you are tired and breathing deeply during a race, you will be grateful that you took the time to focus on your training when you were tired. 3 – Have the Right Equipment Shooting is a very technical sport, and a biathlete wants to ensure that he or she has the right rifle and best rifle scope to hit the target each and every time. Consistent repetition with the pressure on is great, but it will not make you an elite shooter if you do not have the right equipment. Each skier will have a rifle that they are comfortable using out on the course. Some skiers will prefer the best scopes that fit an assortment of rifles like the AR-15, while others may choose some other type of system. No matter the optics that you choose, you will want to be sure that you have plenty of practice on the range with your gun and scope before you set out on a run. Following the tips above will take your biathlon skills to the next level. When you train consistently, simulate race day conditions and spend the money to buy the right equipment, you will be happy with your results.

Tips for Running in the Winter

Keeping fit all year long is something I know some of us have a hard time with. The constant weather and climate changes can make a big impact on your decision to go out for your morning or evening run, especially when it’s close to or below freezing. It might take all you have just to get out of bed, but trust me when I say it’s worth it. Consistent fitness is what it takes to stay healthy and fit. Deciding not to run or be active that day just because it’s “too cold”, is the first step to going back to not doing anything at all. Here’s a few hairy tips for men that I use to stay warm and motivated in turn during the colder months of the year.

Grow a beard!

People underestimate the warmth a full beard can give you. Those of you who have had one and shaved it off at least once will understand how much chillier your face is without your bushy face-friend. When the hot months come to a close, consider growing your beard out. By the time the really cold days hit, you should have a pretty substantial beard. During your runs, this will assist in keeping your face and neck warm. Paired with a long sleeve/high necked athletic shirt, long legged athletic pants, a toque or ear warmers, and some mittens, you’ll be protected from the cold air and still be mobile enough to run. Being all bound up in scarves, heavy pants, shirts and sweaters makes working out and running a pain in the butt. You’ll only get sweaty and uncomfortable and just want to go home.

Keep your beard groomed.

Being bearded is something you should not take too lightly. It’s part of your face now, and should be treated as such. If you grow it out all scraggly and don’t care to groom it, you’ll look like a crazed mountain man and diminish the warmth it can give you outdoors. If you take a few minutes here and there to keep it looking and feeling nice, you’ll feel better about yourself as well as keep warmer when you’re out running. When I grow mine out, I keep it at a general length of 1/2-3/4 inch. I trim it about once a week using Braun’s Cruzer 6 beard trimmer. Super easy and fast with no issues, and I stay warm and looking good during the day. No matter what length beard you have, there’s trimmers for you so you can stay looking sharp.

Another tip if you’re struggling with beard thickness is to give it some love with beard oil and/or beard wax. This can help bring in your beard more fully, as well as tame any fly-away hairs that are letting more chilly air hit your face. The wax I use to keep mine in place is Beard Balm. Not being too sticky or dense, it still allows me to smooth down my beard and keep the finicky hairs in place.

Stay active and stay warm!

How Kayaking Can Keep You In Shape

Kayaking is a rewarding sport on many different levels. The relatively small size of the craft enables water sports enthusiasts to get out on virtually any body of water while enjoying the surrounding land or seascape. Only basic skills are necessary to learn the sport. In addition to being a great hobby, kayaking is a great way to relax, socialize and get physically activity. Spend the day in a fishing kayak or explore the waterways with a friend or loved one in a tandem kayak like these here. Paddling offers the chance to get low-impact cardiovascular exercise and a complete body workout.


Upper Body Fitness

Depending on the speed at which one desires to glide through the water, on average, a kayaker performs approximately 500 strokes for every mile. If traveling at 3 mph for one hour, approximately 1,500 strokes are made. Each time the paddle enters the water, muscles in the arms, shoulders, back and chest are working. The sport relies on these large muscle groups just to paddle. After gaining some experience, using a heavier paddle increases the workout and enhances results. Additionally, strength is needed to load and unload the vessel from a vehicle, or to transport the kayak to and from the water.

Core Training

Core strength helps improve overall balance while helping to ensure a strong, healthy body. Kayaking covers both of these aspects and is more enjoyable that doing crunches or sit-ups. The core consists of 30 abdominal muscles that extend from the ribs to the hips. These muscles support the back and many other areas. Core muscles are necessary for coordinating the movements between the upper and lower body. They are required for virtually every body movement. A weak core often results in muscle aches and can lead to injury. Kayaking provides a great way to improve core strength. The more time spent kayaking, the tighter the muscles become, which also creates a thinner waist. Strong core muscles are also necessary to roll the kayak back over in the event that it overturns.

Leg Strengthening

While paddling, the torso turns back and forth, which works the abdominal obliques, but also engages the hips and legs. Kayakers soon learn effective paddling includes applying pressure using the feet while simultaneously moving the legs up and down with each stroke. Leg motion also helps balance and turn the kayak. These actions naturally cause the muscles to tighten and release, providing an isometric workout. Over time, the leg muscles become stronger with little effort.

Weight Loss Potential

Propelling a kayak through the water at 5 mph burns an estimated 400 calories every hour. Anyone spending four hours on the water touring, burns approximately 1,600 calories. The body must burn 3,500 calories to lose one pound. Kayaking two or more times weekly aids in weight loss. With practice and experience, kayakers capably increase speed, perhaps participate in racing events. The faster the paddling effort, the more calories burned.