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manual konica minolta bizhub 501 printerPlease try again.Please try again.Please try again. Then you can start reading Kindle books on your smartphone, tablet, or computer - no Kindle device required. Full content visible, double tap to read brief content. Videos Help others learn more about this product by uploading a video. Upload video To calculate the overall star rating and percentage breakdown by star, we don’t use a simple average. Instead, our system considers things like how recent a review is and if the reviewer bought the item on Amazon. It also analyzes reviews to verify trustworthiness. Please try again.Please try again.Please try again. Please try your request again later. For women over forty it can be the key to the most fulfilling years life has in store. Katherine Switzer, a pioneer in women's fitness since 1967, when she became the first woman to officially enter the Boston Marathon, is once again blazing a trail with the very first running and walking program designed specifically for women over forty. For the first time they are reaching the body weight and physical conditioning they've always dreamed of. Women who have been reasonably active off their lives can also find a new and exciting road of fitness ahead of them after age forty.Then you can start reading Kindle books on your smartphone, tablet, or computer - no Kindle device required. Running and Walking for Women Over 40 will help more women like me get started exercising, and then they'll find out how pleasurable and rewarding it can be.” ? Reidun Andersen, Grete Waitz's mom “Katherine Switzer has always been a pioneer, and she's on the right track again with this pioneering book. Almost all the women in my weekly health walking class are over forty, and the fitness results have transformed them.She has run thirty-five marathons, won the 1974 New York City Marathon, and in 1975 was ranked sixth in the world and third in the United States.http://xn----7sbakn3aoflleitf3m6a.xn--p1ai/userfiles/em-sl100n-manual.xml
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She is also a jounalist and an Emmy Award-winning sports commentator for ABC, NBC, CBS and Turner Sports Broadcasting. She is married to Dr. Roger Robinson, professor, author, and noted age-group runner, and divides her time between New York City, Virginia, and New Zealand. Full content visible, double tap to read brief content. It also analyzes reviews to verify trustworthiness. Please try again later. Colette Eckert 5.0 out of 5 stars Thank you, Kathrine, for sharing your story, as it's empowering, motivating and serves as s guide for any determined female wishing to claim her body back while continuing to chase down goals armed with awareness and fortitude.It also lets you know the kind of illnesses you can expect and what to do if it happensI found so much useful information and plan to put it to use. As we age, it is wonderful to have such an informed guide on how to begin and progress. I loved this book!The program is easy to follow. However, this book is for people who are basically in good health and who like to exercise. The book will not GIVE you motivation, it will simply help you if you are already somewhat motivated and want to get in better shape. I have followed her advice, gotten great results and enjoyed the process. This book has been worth a million to me!I am 46 years old and am confident that I will be able to do a 5K soon. The book was also in excellent condition and well worth the money spent.Contains plans to help you get started and plenty of advice about injuries.With hindsight I did not need to buy it as 'Running Well: Run Smarter, Run Faster, Avoid Injury.I started at 46 and hope to keep going at my slow pace until I reach the grave. Would recommend it to women.Easy to read and motivational by someone who knows the pitfalls and speaks from experience. However she omits to really deal with walkers, even though they are mentioned in the title and NEITHER walkers or runners are really told how to run and walk efficiently.http://cosmetic-elit.com/pic/brother-vx-950-manual.xml There has got to be a technique, surely, that means you don't damage anything. She mentions that your arms should not cross in front of your body (to me the natural running position) yet fails to explain why this is. Still, it got me running and gives me some feasible goals. I shall look elsewhere for a manual on how best to actually 'run'. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. But because running is so high impact and tough on your muscles and joints, it can also lead to injury if you don't adapt your training routine to suit your body's needs.In fact, masters runners (those who are over a certain age, usually 40) are the fastest-growing age group in the sport.Chances are good that they will encourage you to get started, but it's important to get the stamp of approval. Physical fitness typically peaks in your 20s and 30s. Even the most elite athletes begin to experience declines in performance once they hit their 40s.But this doesn't mean that working out harder or ramping up the frequency of your workouts is the solution.Pulled muscles, knee injuries, and overtraining syndrome are just a few examples. ? ? Sudden, dramatic increases in speed or distance often lead to injury or soreness that keeps you sidelined.One basic rule, called the 10 rule, is commonly followed to avoid injury.Begin with an easy 5 to 10-minute warm-up, then try running for 30 seconds followed with 2 minutes of walking.Unfortunately, however, it’s a fact of life. Let go of those expectations and avoid comparing your older self to your younger self.As we get older, we lose muscle strength and aerobic capacity and we need more recovery time. So we usually can’t train and race at the same level.https://ayurvedia.ch/e-system-1511-manualIf you are just getting started with running, your weekly training schedule might look something like this:Yes, your legs may have felt fine the day after a hard workout or race in the past, now it may be several days before you’re feeling back to normal.You may find that you feel better when you run every other day, as opposed to every day. Or simply try running three or four days a week.You can do cross-training activities such as cycling, swimming, yoga, or any other activity that you enjoy.Regular strength training can help you avoid the inevitable decline. Simple leg and core exercises such as squats, planks, push-ups, and lunges can make a big difference in your running performance and injury resistance.If you have good balance, you're less likely to fall and you can regain your balance more easily if you start to fall.Or, do some basic yoga balance moves such as tree pose, eagle pose, or king dancer pose.Everyone's muscles and tendons lose some elasticity with time. But you can maintain or even improve your flexibility if you work on it.Start with a 5- to 10-minute walk or easy jog, followed by some dynamic stretching.Dynamic stretches are different than static stretches, in which you hold a stretch in a static position. Examples of dynamic stretching would be arm circles, heel raises, or lunges.And if you feel the onset of an injury or experience a traumatic injury, be proactive and don't ignore the warning signs.Visit a specialty running store and talk to an expert about the shoes that will work best for your fit, stride, and physical needs. A calf pain that sidelined you for a couple of days when you were in your 20s may now take several weeks to heal.This may indicate that runners over 40 should allow themselves more time to recover following a workout.Listen to your body, take a break from running, and see a doctor if you have injury-related pain that lasts more than 10 days.Sign up and become a better runner today! Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. We have good news for you--research shows that for the vast majority of aging runners, the sport does much more good than harm. For example, older runners enjoy better aerobic fitness than their non-running counterparts, and a recent study has even shown that running can significantly reduce the incidence of knee osteoarthritis and hip replacements. Still, running (like any sport) is not without its risks, but by following these six tips you can minimize those risks and reap the benefits of running for many years to come. However, if you are overweight, have an elevated risk for any chronic conditions, have been diagnosed with osteoarthritis, or have had a past musculoskeletal injury, then you should talk to your doctor before you begin a new running or exercise program. Together, the two of you can map out a plan to safely take you from where you are today to becoming the runner you aspire to be. Learning the proper mechanics of running before you get started will go a long way toward keeping you healthy. In general, you want to run with an upright posture and an open chest (shoulders wide, not hunched forward), and you want your body to make a straight line from your ears through your shoulders, hips and knees, to your ankles (not bent forward at the waist). This can be a lot to remember and can feel awkward if you're not used to it, but it's too important to ignore. A good coach will assess your form and help you make adjustments, recommend a sensible training protocol, and help you work around any old injuries or other limitations you may have. That's why top running coaches have their athletes run most of their miles very slowly. About 80 percent of your training miles should be run at a pace that allows you to carry on a conversation in brief, but complete, sentences. That may mean that when you first start out, you'll be doing more walking than running, but if you train consistently and stick with it, over time you should see your pace increase while your effort level remains consistent. A 2011 review of running injuries and demographics noted in particular that older runners have higher incidences of soft tissue injury along the entire back chain of the legs--hamstrings, calves and Achilles tendons--than their younger counterparts. Keeping this in mind, it's not only important to honor your scheduled rest days, but to make the most of them. Incorporating foam rolling or massages, focusing on great nutrition and getting a little extra sleep can all help your body recover better and more quickly between runs. More recently, however, targeted strength training as a supplement to running has come into vogue. This has been the result of research focused on both boosting performance and preventing injuries, and many top coaches and runners have embraced it wholeheartedly. Strength training is especially important for older adults, because if left unchecked, loss of lean muscle mass and functional strength accelerates with each passing decade. This can not only hurt running performance and contribute to running-related injuries, but it can lead to serious limitations on your ability to perform routine day-to-day activities. A good strength-training program for runners should include exercises that target all of the major muscle groups--upper and lower body, as well as the core. If you're new to strength training, it's a good idea to hire a certified trainer to help create a program that will build functional strength and complement your running routine. With the right approach, almost anyone can run safely well beyond middle age. There are lots of virtual options to keep you active and engaged — just select “Virtual Activities” as your location, and you’re ready to go. ACTIVE also makes it easy to learn and prepare for all the things you love to do with expert resources, training plans and fitness calculators. All rights reserved. All rights reserved. Make a plan: Duhigg says every habit is made up of a group of cues (time, place, music, other people); a reward (chocolate, massage, smoothie); and a routine (the workout). Write down your cues and rewards and post your plan somewhere you can see it. Build a support system: Equip your routine with things that will make you feel good, says Duhigg. Run with friends or go to a parkrun, and track your miles so you can see your progress. 2. Your goal is to: just get moving Before your first run, get in the regular exercise habit by walking.It involves only walking, to give your bones, muscles, tendons and fitness the base they need to progress to running without injury. Room to manoeuver: No time for a longer session.And here’s the good news: because you’ll be moving faster, you’ll cover longer distances without adding workout time to your schedule. At the end of this seven-week plan, you’ll be able to complete 175 minutes of exercise per week, running for approximately twice as long as you walk. This plan is for the already active, including Stage 1 finishers. In the first two weeks, you’ll exercise for roughly 30 minutes, five days per week. Then, in week 3, you’ll start running. If you find the plan is moving too quickly for you and want to dial it back, you can repeat any week for as long as you like, until you feel ready to push on. Each run should be done at a conversational pace. If you’re gasping, slow down. Goal workout: Run 3.1 miles (5K) continuously Are you ready. Room to manoeuvre: There’s flexibility in this plan: if it’s too easy, skip ahead to the next week.This plan will help you develop the endurance you need to run a 10K, and build the strength to race a 5K. It includes some hills and loosely structured speedwork (fartleks) to build that strength. A 7-week plan to take you from 5K to 10K: Length of plan: 7 weeks First workout: 2-mile run Goal workout: Run 6-7 miles continuously so you can either race a 5K or finish a 10K Are you ready. You should have been running for at least 30 minutes, five days per week for at least six weeks, and be able to run three miles or 5K without walking. Room to manoeuvre: If you’re ready for a greater challenge, skip ahead a week. But don’t rush it. It’s better to build gradually so your body gets used to the extra load, rather than push too hard and risk time on the sidelines with injury. If you feel the plan’s moving too fast, you can repeat any week until you’re ready to progress. Though ideally, you’ll complete this plan in 14 weeks. To qualify for that title, you should already be running a total of around 18 miles per week, including a five-mile long run. Room to manoeuvre: If time pressures mean you can only run four days a week rather than the prescribed five, you can skip the shortest easy run of the week. There’s flexibility in when you fit the other sessions in, too.Worn-out or ill-fitting shoes are a recipe for injury. Also, invest in socks made from technical sweat-wicking fabric to avoid getting nasty blisters. The best gear for beginners: A study in the International Journal of Behavioural Nutrition and Physical Activity found taking a five-minute walk break once an hour burns 132kcal over an eight-hour day. Find your place: Map out a few safe, scenic, traffic-free routes that you can cover in various weather conditions and times of day. Find your pace: When you first start running, the trick is to be consistent enough to build strength and endurance, but slow enough that you don’t get injured. So, do all of your training at an easy pace. If you run faster than you should, it’s going to hurt all the time and you’ll never get to a point where you can do it for 30 minutes.’ Develop the endurance; speed will come later. Stay flexible: It is OK to split workouts into two or three sessions at first. Studies have shown that three 10-minute exercise sessions deliver the same health boost as a single 30-minute workout, says Blair. The Garmin Forerunner 45 is affordable and has a run-walk timer. You may be able to find more information about this and similar content at piano.ioAll rights reserved. In full transparency, we may collect a small commission (at no cost to you!) when you click on some of the links in this post. These funds allow us to keep the site up and continue to write great articles. It might seem too overwhelming. Or maybe you think you’re too old. But the second-best time to start is today. Regardless of age. We’ll give you 11 tips on how to start running even if you’re 40 or over so that you enjoy running and keep it up. Hopefully, by the end of the article, you want to slip on a pair of running shoes and head out the door! Even though you might have heard s story or two from a famous runner who got up off the couch and spontaneously went for a 20-mile run, this is very far from the norm. Ease into it; don’t all of the sudden jump into a hardcore running program. You need to give your body time to acclimate to a new activity. If you ran in the past but stopped, you should pretend like you’ve never run before. This will be hard to do, but necessary to avoid injuries and burnout. Be okay with taking it slow. Or jump into our couch to 5k program. If you want to avoid injuries and recover faster, you have to warm up. And it doesn’t even have to take a lot of time. Just incorporate a 5-10 minute warm-up before you run whether it’s a brisk walk or a light jog. Don’t forget to include some dynamic warm-ups. Leg swings, high knees, butt kicks, or Frankensteins get your body ready to move more effectively than static stretching. It’s especially important for you and your older body. So don’t skimp on those rest days. Maybe in your prime you could run every day, but you’re likely better off if you run every other day and include rest days in between your run days (even if that’s a cross-training day). This allows your pulse to get back to normal and speed up your recovery process. Cool-down is also a perfect time for some static stretches like toe touches. But if that is all you are doing, and you are skipping strength exercises, you’re doing yourself a disservice. You need to exercise in order to be able to exercise. Strength work will help you stay injury-free. You especially need a strong core to run your best, so include some core exercises like crunches and Russian twists into your routine. Work on your arms with simple body-weight exercises like push-ups and pull-ups. Although I’m under 40, I always do several pull-ups after a run to get some strength exercises in. It doesn’t take a lot of time, but it’s helping me to become a stronger runner. Consider adding in bicycling, swimming, or a fitness class at your local gym. You want to work muscles besides the ones that you work with running. This is the time to add in something you’ve always wanted to do, and it can be fun like Zumba or yoga. The only requirement is that it isn’t your regular running. The more you stretch, the less likely you are to fall as you get older, which is good. Falls are typically what lead to other major health problems in the elderly.This is a great way to warm-up, but also helps keep you limber. Maintaining good form will help you stay injury-free and will also help you run more comfortably. Remember to look ahead, relax your shoulders, have a nice, tall posture, and keep your hands at waist level. This form will improve your running efficiency and help you use less energy. That translates to better pace and endurance. Besides cardio and weight loss, running can also help you relieve stress, catch up with friends on runs, and enjoy the endorphins of a runner’s high. If you’re dealing with a challenging personal or professional issue, running can make all the difference. If you find yourself tempted to forego a run, just remind yourself that even a mile will make you feel better, and that’s less than 15 minutes. Surely you can spend 15 minutes on making yourself feel better! It doesn’t matter if you’re comparing yourself to other people (younger or older than you) or your younger self. If you were a runner in the past, the best thing you can do is forget those past times. Don’t compare yourself to people who have been running longer, or who are younger than you. That can very often lead to the dark side. Maybe it’s giving you more energy, or it’s helping you lose a couple pounds. Maybe it helps you feel good about yourself, or it’s a way to connect with your spouse in a way that you never have before. Focus on the good, not the bad! Because you’re over 40, you’re likely busy and you don’t have the same flexibility a 20-something might have. Take the time to schedule and prioritize runs. Pretend that your runs are just as important as if you got the chance to meet your celebrity crush. You wouldn’t blow that off, and you shouldn’t blow off a run. When I get up in the morning, the first thing I see is my running gear and clothes all laid out and ready to go. It’s a visual reminder that I need to get out there. Good running clothes are also a big part of staying comfortable. But you don’t have to spend an arm and a leg. I’ve been running consistently (sometimes every day) for the past year, and I haven’t had an injury, so you don’t have to break the bank on fancy shoes just to avoid injuries. Accessories like a GPS watch, hydration belt, and so forth can wait a bit while your new running routine solidifies into an indispensable habit. If you’d like them, then by all means, purchase them, but don’t feel the immediate need to do so. This worked for me. My GPS watch is my cue to run on a regular basis, and it reminds me of my commitment to myself. If that’s you, then do the same thing. Or find what motivates you. Just remember to be gentle with yourself and don’t push yourself too hard at the outset. Instead, give yourself time to see your progress. People run into their 90s. That could be you! Learn more here. When you're older, muscles take longer to repair themselves post-workout, making pulled hamstrings, knee problems, and other aches and pains more of a risk for runners over 40, according to a Current Sports Medicine Reports study. So before you lace up your sneakers and cue up your cardio playlist, it's important to arm yourself with the intel that will help you stay injury-free and motivated. Here's what every beginner over 40 should know before getting started: The added impact helps ward off osteoporosis, and since it's more taxing on your cardiovascular system, it may offer better blood pressure control, too, says Debbie Casola, CSCS, 59, a Virginia-based personal trainer and certified running coach. But that doesn't mean you should jump right in. It's best to touch base with your doctor before starting any new exercise routine after 40, especially if you haven't been working out regularly, Casola says.From GPS watches and wireless headphones to compression sleeves for their legs and arms, they can't get enough. However, new runners should only get the absolute essentials: Head to a local running specialty shop where an experienced salesperson can assess your feet (which become more susceptible to painful conditions like bunions or plantar fasciitis as you age), your running stride, and fit you with sneakers tailored to you. They'll also make sure your shoe will appropriately align your body to lessen any ankle, knee, or hip pain, Casola says. You'll also want a supportive sports bra (Not sure which one to buy. One writer tried 6 different running bras and uncovered the best one.) and sweat-wicking, snug-fitting socks to prevent blisters. If you end up falling in love with the sport, you can gradually accumulate more gear. If you're already walking for 30 minutes, split that walk into 10 segments of three minutes each. Run for 30 seconds, walk for two minutes and 30 seconds, then repeat that nine more times. Try doing that three times a week. Look At This List To Find Out Assess your efforts with the talk test: You should be able to talk comfortably without gasping for breath while you run. If you can only sputter out a word at a time, you're working too hard, Cohen says. Turn down the speed a few notches until you are moving more comfortably. PREVENTION PREMIUM: Is It Worth Working Out Just One Day A Week? When you're first getting started, three runs a week should be plenty. Stretch at the end of your runs, rather than the beginnings, since cold muscles are more prone to injury. And instead, warm up with a few minutes of walking or slow jogging. On your days off consider foam rolling or doing yoga or Pilates to soothe sore muscles and maintain a healthy range of motion. (Never used a foam roller before. Learn about the 5 different types of foam rollers—and when to use each one.) She ran her first marathon two weeks before her 40th birthday and got instantly hooked on longer distances. She started doing long training runs with other runners, making more and more running friends along the way, and eventually became a coach. When they run, they feel like an athlete.Be at peace while they run for an hour straight, and you take walk breaks. MORE: 9 Ways To Be More Resilient About Anything You may be able to find more information about this and similar content at piano.io. Regular running can reduce your risk of long-term illnesses, such as heart disease, type 2 diabetes and stroke. It can also boost your mood and keep your weight under control. This guide is designed to make running a safe and enjoyable experience for beginners, and provide you with tips on how to stay motivated. Running requires little equipment, but a good pair of running shoes that suit your foot type may help improve comfort. There are many types of trainers on the market, so get advice from a specialist running retailer, who'll assess your foot and find the right shoe for you. The shoe's structure weakens over time, especially with regular use. Running experts advise replacing running shoes every 300 to 400 miles (482 to 644 km). Women should also consider using a sports bra, which is sturdier than a regular bra and provides additional support. Get tips on what to wear when running in the cold Plan your runs. Work out when and where (the exact route and time) you're going to run and put it in your diary. That way, it will not slip your mind. If you feel out of shape, or you're recovering from injury or worried about an existing condition, see a GP before you start running. Get tips on foods you should eat for sport Start each run with a gentle warm-up of at least 5 minutes. This can include quick walking, marching on the spot, knee lifts, side stepping and climbing stairs. Start walking for an amount of time that feels comfortable. When you first start out, try alternating between running and walking during your session. As time goes on, make the running intervals longer until you no longer feel the need to walk. Find out how to run correctly Give yourself a few minutes to cool down after each run by walking and a doing few stretches. Try our post-run stretch routine. Regular running for beginners means getting out at least twice a week. Your running will improve as your body adapts to the consistent training stimulus. It's better to run twice a week, every week, than to run 6 times one week and then do no running for the next 3 weeks. We have produced a series of podcasts to help absolute beginners get into running. Our Couch to 5K programme is designed to get just about anyone off the couch and running 5km in 9 weeks. Training for a race, such as a 5K, or a charity run is a good way to keep going. You can search online for running events near you, and the parkrun website provides information on free weekly runs open to people of all abilities. Run with a friend It really helps to have someone about the same level of ability as you to run with. You'll encourage each other when you're not so keen to run. You'll feel that you do not want to let your running partner down, and this will help motivate you. Find a running partner on realbuzz or JoggingBuddy. Keep a diary Keep a diary of your runs. Note down each run, including your route, distance, time, weather conditions and how you felt. That way, whenever your motivation is flagging, you can look back and be encouraged by how much you have improved. Check out realbuzz's running blogs. Mix it up Keep your running interesting by adding variety. Running the same route over and over again can become boring. Vary your distances, pace and routes. Use realbuzz's route planner to find, record and share your favourite running routes. Join a club A running club is the perfect way to commit to running regularly. Most clubs have running groups for different levels, including beginners. Clubs are also a great way to find running partners to run with outside of club sessions. Find a running club near you using RunTogether. Please try again.Please try again.Please try again. Please try your request again later. Women’s fitness pioneer Kathrine Switzer has been on her feet for over fifty years. She knows how running or walking is the fastest, easiest, and least expensive road to fitness for women of any age.