Dale Abrahamson has been involved with running as a volunteer, a race director, a coach, a writer and a member of multiple running clubs. Once he was even the president of a running club. He has been a runner for 38 years and is still a top competitor in our local races. We asked him to talk about what he does to stay healthy and keep running, especially as a senior runner when injury can sideline us for a long time.
First of all, having good balance is very important, and having that requires muscle strength, in the ankles, the back, the core, even the upper body. You might think you need muscles for running fast, but first you need good balance. On a regular basis, you should try to work these main groups.
For Balance and strength:
1) Yoga
2) Run on soft surface (to strengthen ankles)
3) Planks (to stengthen the back)
4) Crunches (to stengthen core)
Muscle tightness can cause sore spots but you can work them out before they get serious. You need regular stretching and massage. The runner should use a foam roller or tennis ball on a regular basis to work out muscle tightness/knots.
To maintain the proper form while running, upper body work is required. Dales uses:
1) Pushups
2) overhead lifts
Training – take a summer break. During the summer months, Dale goes hiking. He also recommends these activities.
1) rowing machine
2) swimming
3) Norditrack
He does all these things on a regular basis and is still running strong! Proof that they really do work!