I’ll echo someone else here who suggested Stacy Sims’ book Next Level. And, a podcast led by her co-author Selene Yeager called “Hit Play Not Pause”
As we age, woman athletes need to REALLY focus on a few things:
strength training
intervals
sleep and nutrition (aka get your protein intake UP, like 1g/lb body weight)
Lift HEAVY 2-4 times a week. 20-30 minutes, do squats, lunges, deadlifts, etc. Low rep, high weight.
Do INTERVALS. Plyometrics too, like box jumps and jump rope. So if you do a treadmill run, do 8-10 speed intervals at the end of your run. (e.g., 10x30 seconds all out pace with good form, 1 minute walk recovery in between)
Do hill repeats. Find a good 6% grade outside and run up it for 30 seconds. Jog back down. Do that 10 times, after a 10 minute easy jog warmup. Then after the hills do another 10-20 minutes easy running.
(I’m 48F, been in peri for 5 years, and work hard to stay competitive - it’s not easy!!)
Come join us in /r/menopause and /r/xxrunning!
I’ll echo someone else here who suggested Stacy Sims’ book Next Level. And, a podcast led by her co-author Selene Yeager called “Hit Play Not Pause”
As we age, woman athletes need to REALLY focus on a few things:
Lift HEAVY 2-4 times a week. 20-30 minutes, do squats, lunges, deadlifts, etc. Low rep, high weight.
Do INTERVALS. Plyometrics too, like box jumps and jump rope. So if you do a treadmill run, do 8-10 speed intervals at the end of your run. (e.g., 10x30 seconds all out pace with good form, 1 minute walk recovery in between)
Do hill repeats. Find a good 6% grade outside and run up it for 30 seconds. Jog back down. Do that 10 times, after a 10 minute easy jog warmup. Then after the hills do another 10-20 minutes easy running.
(I’m 48F, been in peri for 5 years, and work hard to stay competitive - it’s not easy!!)