Jeff Galloway - Running Until Youre 100

RUNNING UNTIL YOURE 100

This book has been very carefully prepared, but no responsibility is taken for the correctness of the information it contains. Neither the author nor the publisher can assume liability for any damages or injuries resulting from information contained in this book.

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Jeff Galloway: Running until youre 100

Maidenhead: Meyer & Meyer Sport (UK) Ltd., 2007

ISBN 978-1-84126-732-6

All rights reserved, especially the right to copy and distribute, including the translation rights. No part of this work may be reproducedincluding by photocopy, microfilm or any other means

processed, stored electronically, copied or distributed in any form whatsoever without the written permission of the publisher.

2007 by Meyer & Meyer Sport (UK) Ltd.

4th Edition, 2011

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Dedication

At the age of 81, Kitty entered the Peachtree (10K) road race. One year before, she finished with no major problems, but things had changed. Though she never smoked, a tumor was discovered in the sensitive bronchial passages near her heartand was inoperable.

While her doctor was OK with her decision to race, I asked her several times whether she should challenge herself on a hilly 6 mile course in hot Atlanta Ga., on July 4th. She didnt argue with me, but in her quiet way, I could tell that my questions only magnified her determination. One of the primary reasons, however, may be the result of having grown up during the great depression. She couldnt get a refund on the entry fee, and was determined to get her moneys worth.

I believe that Kitty would have had no major problems if the temperature had remained as it was at the start60 degrees Fahrenheit. Unfortunately, she was in the last group starting much later, and the temperature increased every few minutes. She knew she was in trouble at 3 miles (over 80F with high humidity) but struggled up Cardiac hill past the 4 mile mark when there seemed to be nothing left in the tank.

A few minutes later, the City of Atlanta street sweeper approached. Most Peachtree participants know and fear the grim sweeper because when it catches you, your race is over. Kitty didnt care because she had been physically spent for 30 minutes.

This time, the sweeper stopped. Kitty motioned for the driver to move on. He stuck his head out the window and told her that she was just as important as any other runner in the race, and that he was going to stay behind her until she finished. Thats all she needed. It was a real struggle but you wouldnt have known it as she somehow found a spring in her step, crossing the 6.2 mile mark with her head held high.

Kitty Galloway taught me, by example, the principles that are the foundation of my life: never give up, take control over each day, confront every challenge and do your best. She crossed her final finish line about 18 months after her last Peachtreementally sharp, with her head held high. She was my Mom and my hero.

I believe that when running is balanced with rest it

If exercise were a controlled medication, it would be the most heavily prescribed on record. If running were a drug to combat depression and increase vitality, it would be a blockbuster. The benefits from exercise are almost limitless, and there seems to be no activity that maximizes these than does running.

Running stimulates your body to improve overall physical and mental capacity. Research indicates that significant exertion each week can extend the length of your life. The increased endurance and physical capacity gained from years of running results in a more active lifestyle to the end of your days.

By balancing stress and rest, walking and running, nutrition and exercise, everyone can gain a great deal of control over how much vitality will be experienced later in life. The purpose of this book is not merely to help you move down the road or trail until youre 100. Inside, youll also find practical tips about how to make adjustments so that you can enjoy every run.

In the next few chapters, youll see what the research says about running and the aging processlots of good news. While its a fact that our body resources are reduced year by year, Ive heard from thousands of runners whove added more rest and inserted more frequent walk breaks into their runs. The results are almost magical: a high quality of running and life into their 60s, 70s and 80s.

We dont know the year we will leave this earth. But, if you mentally project yourself running until the century mark, and make the right adjustments, youll expect and achieve more vitality during every decade of your life. Positive mental visions, with the use of the tools below, can give you a major amount of control over your energy and health.

In the next chapter, youll read about some inspiring individuals whove confronted the never-ending challenges of living and exercising past the age of 70, 80, and 90. There is something in the human spirit that is positively engaged by good examples, and youll find more at the finish line of practically every running event.

If theres one training component in the book that helps more than any other it is my run-walk-run method. Ive now heard from thousands of the over 50 crowd whove returned to enjoyable running by using this method. Some have improved their finish times significantly by inserting walk breaks. Theres no doubt that this method prolongs your running life.

There are many suggestions in this book that have helped thousands to experience the joy and sense of freedom that only running delivers into the latter stages of life. I want you to take control of your running enjoyment and fatigue while staying injury free. I offer this advice after working with more than 200,000 runners, over more than 30 years of coaching. So lace up your running shoes and join the growing number of runners past the age of 60, 80 and beyond who enjoy running as much as those in their 20s.