Dominique Lloyd-Walter (former England squash international) works as a personal trainer in and around Surrey
Dominique Lloyd-Walter (former England squash international) works as a personal trainer in and around Surrey

Newsletter number thirty six

Hi everyone,Newsletter

Enjoy this week's read and have a great weekend!


Running after the age of 40

Running is one of the most efficient ways to maintain and improve cardiovascular fitness, balance and muscle tone as you age. However, it is also one of the easiest ways to get injured if you don't acknowledge the physical changes that come along with getting older and modify your training routine accordingly. Below are some tips for runners over 40,

1.) Slowly increase time and intensity - as you age, you may find that you need to ramp up your training more gradually than when you were younger. If you are completely new to running, you may find that you need to begin a running programme by alternating 30 seconds of running with 3 minutes of walking for a 20 minute session. Over time, you will slowly increase the amount of time running and decrease the amount of time walking. This slow transition will help to prevent injuries and build strength and endurance in the muscles.

2.) Stay motivated - If you are taking up running later in life, you may find that it does not come easily. Remember that you are doing this for fun and for health and because it is a great way to get and keep fit. You do not need to be competitive to get health benefits so take it easy and have fun with it.

3.) Listen to your body - You may be more prone to joint injuries as you age, so if you notice any pain in the joints as you run, stop and walk. You might need to be a bit more forgiving and flexible if you are an older runner. Keep in mind that you can alternate running days with low impact exercise such as swimming and biking.

4.) Rest and recovery - Rest and recovery are important to all athletes, but even more crucial to us as we age. It helps prevent injuries and enhances performance gains. You may find you need two days recovery after a particularly hard run, rather than just one. A good measure of how well rested you are is to take your resting heart rate before you get out of bed in the morning. If it is higher than average, it suggests you may need an extra day to recover from a hard session.

5.) Add high intensity intervals - It is important that older runners build in one high intensity workout each week. You need to work out at about 80% of your maximum heart rate during this workout. This can be done in an interval training format where you work hard for periods of 60-90 seconds (sprinting) alternated with 5 minutes of easy jogging for recovery.

6.) Build more strength - Maintaining muscle strength can help maintain running speed as we age. All it takes is one or two weight training sessions per week, to keep muscles strong. Include both upper and lower body exercises.

7.) Improve your balance - In general, as we grow older, we experience a decrease in strength, balance and co-ordination. When doing your strength work, look to make it challenging for yourself in terms of balance too. Doing exercises standing on one leg or on a Bosu ball/wobble board can be useful.


Weight loss

If having a packet of biscuits/cookies or box of chocolates in your cupboard triggers you to binge eat, make sure you save these foods as a once a week treat and only consume when you are out. You are unlikely to binge in a public place and instead only have a small amount of something. Having these foods in moderation (once a week) will not sabotage your weight loss mission. Keep the treats away from the house so you are not tempted to start something you find difficult to stop.


Nutrition tip

Beetroot contains an amazing amount of vitamins and nutrients that have been shown to boost your immune system, helping you better fight off infection. These nutrients help stimulate the re oxygenation of cells and the production of new blood cells.


Calorie awareness

Harvester dessert Honeycomb Explosion Sundae = 770 calories!

Harvester dessert  Sundae best - toffee = 260 calories!

By opting for the second dessert, you will make a whopping calorie saving of 510!


Quote of the week

"You are never too old to set another goal or to dream a new dream."

C.S Lewis


Interesting fact

People with more education tend to be more physically active.


Challenge of the week

Winners of this week's right side plank dips challenge are,

Male winner : Tim Bowen with 52 reps

Male runner up : Tony Bamford-Mumby with 19 reps

Female winner : Katy Smith with 50 reps

Female runner up : Julia Bowen with 35 reps

Well done to all participants. Tim and Katy....very impressive! Next week's challenge is the same but on the left side.


Star client of the week

This week's star client goes to Anna Dall Kaur. After a long period away from running, Anna has recently started again in her training with me. So far, so good and she has already made steady improvements from one session to the next. Keep up the good work Anna....looking forward to that 5k challenge in May!!