Jogging tips for seniors during the holidays

During the holiday is the time that most of us ditch those diets because of all the good eats that are readily available. Who can resist the cookies, pies and all the fixings that come with all the traditional foods eaten during Thanksgiving and Christmas?

Of course, the trick is to take off the weight safely and without a lot of stress on the body, this is important for all runners.

This holiday, jogging for seniors will be addressed as a key way to take off the pounds.

A person who runs an eight-minute mile can look to burn 214 calories in 20 minutes.

At 65 years old, Pahrump resident Cindi Toepel jogs and regularly competes in Xterra triathlons every year. This is a form of triathlon that involves mountain bikes. Triathlons have three components to it: biking, swimming and running.

This year she won the triathlon in her age division at the Xterra Championships held on Oct. 23 on the island of Maui. Although she isn’t a professional triathlete, she does coach others how to do it.

For this triathlon, she had to complete a one-mile swim, 20-mile bike ride, and seven-mile run.

There are many benefits of running as a senior, she said. Running improves bone health, burns calories and eventually gives you more energy. Whether you are just starting out or trying to keep it up, she said the key to healthy running is form.

“Your body should be in a slightly forward position leaning from the ankles,” Toepel said. “This will facilitate a smooth forward motion and minimize the vertical bouncing. Do not make the mistake of bending forward at the waist. This puts a lot of unnecessary strain on your lower back. Arms should be bent about 90 degrees and move forward and backward with relaxed hands and shoulders.”

To put less stress on the knees she recommends that your foot should strike the ground below your hip.

“This puts less stress on the knee and lower legs,” Toepel said. “A long, stretched-out stride puts more stress on the knees and lower back.”

If you are a beginner at running, shoes are important. Gone are the days you can just go to the local Walmart to buy shoes.

“These days there are shoes for every conceivable foot and the way you land; pronation, supination, heel or toe strikers,” she said. “Most running stores have knowledgeable staff that can analyze how your feet hit the ground and suggest the shoes that will correct errors or keep you landing properly. You need to find one that fits your foot well and provides the cushioning that you desire.”

Toepel also said she recommends that beginners do a run-walk combination.

“Start at a shorter distance and each week try to run more than walk and then slowly increase your distance. I would also recommend running on softer surfaces such as dirt trails. Concrete is one of the worst surfaces, followed by asphalt. Dirt or grass are much better. However, the grass is difficult to find for longer distances.”

Finally, those that do take up the running, if you are experiencing aches and pains or find yourself injured, my recommendation is to look at the following issues: Are your shoes correct for you? How is your form? What surface do you run on? How often and long do you run?

“If you really don’t like running, try power walking or mountain biking,” Toepel said. “Power walking is almost as effective as running and burns almost as many calories.”

Please contact Toepel to analyze your running form, take a mountain bike skills clinic or just to get started exercising, www.EnergyXperience.com

Note: Everyone is different and people, especially seniors, should consult a physician before attempting strenuous exercise.