After an incredibly popular and successful event last year, which saw personal records broken and an enthusiastic contingent of GemLife Woodend volunteers, GemLife is proud to be an Event Partner of this flagship event for the second year in a row.
When: Saturday 18 April 2020
Where: Hanging Rock Racecourse
Run the Rock is the perfect event to help kickstart your fitness goals this year. The quiet country roads and picturesque surrounds of Hanging Rock provide the perfect setting to ignite your senses and enjoy a walk or run in the fresh morning air. With the option of 5km, 13.5km or the 22km half-marathon, this event has something to suit beginners and experts alike. Here are some helpful tips to prepare you to Run the Rock this year, no matter your current fitness level.
Tips for beginners runners over 50:
– Have a complete physical: Schedule an appointment with your doctor before you start training so that you are aware of any health concerns such as signs of heart disease, diabetes, or orthopedic limitations in order to work out the best steps forward.
– Gradually build yourself up: Pick a training plan that suits your current fitness and experience level. If you are new to running or it has been a while since you’ve been physically active, a walking program is a good place to start. Walking starts the basic conditioning process used for running but is more gentle on the joints. As your fitness level increases, gradually start adding short intervals of running into your walking regime. Every Tuesday and Thursday, at 10:00 am our Woodend walking group gets together at the Woodend Sales Office for a two-kilometre walk to the Woodend township.
– Always warm-up and cool down: Many novice runners skip this step without realising how crucial it is for injury prevention and recovery as well as how much easier it makes each workout feel. As your age increases so does the length of your recommended warm-up and cool-down periods. Make sure to warm-up and cool-down before and after every training session.
Tips for experienced runners over 50:
Change it up: Runners can greatly benefit from cross-training, particularly strength and flexibility training. Strength training can help counter muscle and bone loss, while stretching and yoga help maintain joint range of motion and balance, which becomes increasingly important after the age of 50. If you’re looking for additional cardio exercises to improve your endurance, swimming, pool-running or cycling are great lower impact exercises to give your body a break from running and walking.
Listen to your body: Pay attention to pain and fatigue. What you were able to do a few years ago may now leave you sore and exhausted, and that’s normal. The most common injuries for runners are overuse injuries. If you are feeling tired or sore take a day or two off. If you are experiencing pain or other symptoms, such as joint stiffness or muscle spasms, make sure to talk to your doctor. Listening to your body and adjusting your training program as needed is a crucial step in injury prevention.
Adjust your goals: If you started running when you were younger, it may be difficult to accept that you’re slowing down with age. Stop comparing your current self to your younger self. Instead, try aiming for age-graded results, which allow you to compare your race times to the standard for your age and gender. Adjust your expectations, set new goals, and be proud that you’re still an active and dedicated runner.
While Run the Rock is still a couple of months away, it is always a good idea to start preparing in advance, regardless of your level of experience. Register as a participant or volunteer online at www.gemlife.com.au/runtherock by Friday, 22 March. Participants who register by this date will receive a free participant race shirt.