Heel, Toe show Your Sole/Soul

** Mediocre anecdotal tips to improve the stride of Senior Walkers and Runners **

Isaiah 40:31 – “but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.”

Getting Started:

1. Chose Location. Take a moment and visualize you are walking or running outdoors in an environment you would enjoy and be comfortable in. Give careful consideration to weather, terrain, foilage and wild life (??Snakes, Coyotes, Bear, Mountain Lion and rutting season of Deer, Buffalo and Elk. The demands of the location may require extra water and Bear spray. I always have my whistle, because its fast to access and begin using to get others within earshot to come to my location/aid. While continuing to blow the whistle you can use your phone to get specific 1st Responders depending on the situation.
2. Gear/Dress. This is a work-out so comfortable weather appropriate clothes and supportive footwear. *Required: Phone, Photo ID, Insurance Card and a whistle. Make sure your Phone is easy to access but secure. Nothing like losing a phone over the edge because of an open pocket. I always wear rubber-coated gloves when trail-running, they prevent my hands from getting tore up when I trip or fall on rocky or pikes peak granite surfaces. Shoes: I wear a carbon fiber sole Saucony Endorphin Pro 2 for hard surface running but they are useless off hard pavement. For tail competitive running I use Saucony Endorphin Edge. Both shoes have the carbon fiber sole. For daily conditioning runs which are always over rough terrain, I use Saucony Peregrine for stability and toe box comfort, plus I’ve never had a severe ankle roll using them.

Warm-Ups

Required: Have Primary Care and Orthopedic Physicians examine your cardio/physical limitations and provide guidelines for training, to include type of activity, stress level and duration.

Stretching:

1. Head and Neck: Imagine you are standing on a Clock facing the 12 now place your hand on top of your head elbow pointing to the 1:30 position, now pull head toward the 1:30 position resisting the pull using your neck muscles hold for 20 seconds (increase this duration to your desired level). Now push the head back towards the 7:30 position and hold for 20 seconds. Repeat this for 3, 4:30, 6, 7:30, 9, 10:30, and 12 positions.

2. Mid-Core: Consist of 3 warm-ups ***1. Push-ups are achieved by using Steps or Kitchen counter. Start with the Kitchen counter the will put your body at a 60-75 degree angle to the floor by placing your arms out stretched hands on edge of counter straight out from shoulder. Now bend the elbows as you lean toward the counter. Be sure to hold your elbos close to your body as you go forward and back completing the push-up. Repeat to what ever # your body can do without injury but no more than 20 for a warm-up. In time you can move to the stairs which puts the body at a 45 degree angle. ***2.Pull-Ups are achieved by squatting facing your outside deck rails reach up crab dowls with hands about 24 inches apart slowly pull upwards with arms and at the same time push upwards with legs until legs are straight. Repeat to what ever # your body can do without injury but no more than 20 for a warm-up. ***3. Twists are achieved by placing hands on your head with elbos pointing away from the body. Now twist slowly to the left if uncomfortable or painful twist slowly back till comfortable. Now twist to the right slowly remember your comfort threshold. Repeat to what ever # your body can do without injury but no more than 20 for a warm-up.