How to enjoying running for a lifetime

[View in browser]( | [Unsubscribe]( [Rodale Wellness]( FROM THE DESK OF Bill Pierce Author of Runner's World Train Smart, Run Forever [bill-pierce-100-110.jpg] Dear Wellness Seeking Runner, When my co-author, Scott Murr, and I ask runners their primary goal, they often respond that they want to be running into old age. We share that goal. However, surveys and race data indicate that participation in running diminishes significantly as runners age. I have been running for more than 50 years, going back to junior high school track, and Scott, more than 40 years. We have experienced the inevitable changes associated with aging. Coping with these effects of aging, along with our observations and discussions with many aging runners, led us to rethink smart training. We want runners age 40 and over to be wise about their training and to avoid the unhealthy behaviors that many runners adopt as a way to deal with the effects of aging. One of my favorite aspects of our first book, [Runner's World Run Less, Run Faster]( is that I could guarantee runners that following the program would improve their fitness and lead to faster times. We realize that we cannot offer you a guarantee that you can run forever by following the plan featured in our new book, [Runner's World Train Smart, Run Forever](. However, we believe its 7-Hour Workout Week plan will increase the likelihood of your enjoying running for a lifetime. The popularity of Runner's World Run Less, Run Faster gave us the opportunity to interact with runners from around the world. We learned that runners like to run and only run. Runners regularly confess to us that they skip the cross training, strength and stretching exercises. If you hope to have longevity as a runner, you need to have a comprehensive fitness regimen. Our new book is a fitness book for runners. We wish to help runners who are approaching mid-life avoid the setbacks and barriers that can derail a lifetime of running. In our latest book, [Runner's World Train Smart, Run Forever]( Scott and I set three goals for this book: (1) to provide information on running and aging, (2) to give training advice, and (3) most importantly, to set out a detailed plan that will enable runners in their forties and older to continue running for--well, forever. Since the founding of FIRST (Furman Institute of Running and Scientific Training) in 2003, we have received and responded to more than 10,000 messages from runners. The questions, statements, and reported performances shared by runners in those messages have influenced our ideas about training and, in particular, how runners can be healthy and fit while pursuing faster race times. From injury prevention to nutrition and the 7-Hour Workout Week, we're excited to show you how to run, run faster, and run for life. Join us, Bill Pierce How to Set a Realistic Running Pace Adapted from [Runner's World Train Smart, Run Forever]( [woman-running-central-park-500-264.jpg] Marathoners who fail to achieve their goal finish time almost immediately begin to question their preparation and training. In many cases, their preparation was good and appropriate, but they may have been unlucky because one of the many variables that come into play with an endurance event was not ideal that day. Frequently, it is temperature or humidity that prevents a runner from reaching a realistic target goal. However, setting an unrealistic marathon goal finish time—even one that is just a couple minutes too fast—will lead to a too-fast early pace that will undermine good preparation and great effort. Selecting a realistic finish time should include a thorough review of your training and race results. Recent race times at different distances are valuable predictors of marathon times. There are many tables and online calculators that enable you to enter a [5-K]( [10-K]( or [half-marathon]( time and [predict a marathon finish time](. As you might expect, a [half-marathon time will be a better predictor for the marathon]( than a 5-K time. The difficulty of the race course and the race-day weather forecast must also be considered in your determination of a realistic race pace. Hilly courses, temperatures over 60 degrees, and high humidity will not lead to optimal race performances. Also valuable in choosing the right marathon pace are your long training run paces. You should develop a sense of what pace is realistic, assuming that you have been doing long runs of 10 to 20 miles for 12 to 16 weeks. We recommend that you run your long efforts with at least a few miles at the finish or, even better, the entire run at goal marathon pace. By running at marathon pace during a long run of 2 to 3 hours, you can at least determine if it is feasible to consider running the full marathon at that pace. While my brother, Don, Scott, and I often finish our long runs at marathon pace, I have to confess that after a long training run, I have difficulty imagining another 6 to 10 miles at an even faster pace. It is not easy to comprehend the benefits of a taper. The same pace that was difficult on those long training runs typically feels much easier on race day due to the taper and the exhilaration associated with the long-awaited event. Recommended for You: From the experts at the Furman Institute of Running and Scientific Training (FIRST), [Runner's World Train Smart, Run Forever]( goes beyond traditional training programs and addresses the issues that prevent runners from reaching their full potential. This book will teach you how to become a fit, fast, and healthy lifelong runner by following the authors’ innovative 7-hour workout week. In this new approach, Bill Pierce and Scott Murr show how overall fitness and total body health are the secret to longevity as a runner. [ORDER NOW]( Did a friend forward this e-mail to you? Don't miss a single newsletter. Sign up at [RodaleWellness.com/join](. [facebook]( [twitter]( [pinterest]( [Instagram]( [Unsubscribe]( [Manage Your Email Preferences]( [Privacy Policy]( Customer Care Dept., 400 South 10th Street, Emmaus, PA 18098 © 2017 Rodale Inc., all rights reserved 10918