Discover More
Heart rate training uses your heart rate, or beats per minute (bpm), to monitor your effort while running. This can be a very effective training method to help runners stick to certain intensities and effort levels without overdoing it, which in turn, can help us reach our training goals more efficiently. This is crucial for over 40s and 50s runners.
How do you measure heart rate?
If your watch already has a monitor built in, the reading will be taken from your wrist. If it doesn’t have one, you can purchase a separate heart rate monitor that will measure and transmit the information directly to your watch so you can monitor your beats per minute while training.
Benefits of heart rate-based training for over 40s?
Using a heart rate method can help prevent overtraining and lower the risk of injury as we are more likely to stay in our desired zones. Running at the correct intensity also helps us keep on track and work towards our training goals more efficiently.
Strength training is important for any age group, but it’s especially important for people over 40 and 50 and even more important for over 40 & 50 runners!
That’s because as we get older, our muscles lose some of their ability to contract. If we don’t start building strength as we age, it can lead to serious health issues, But as Runner it has added benefits it helps prevent injuries ,lose weight, improve performance!
It doesn’t matter how old you are or what your fitness level is. You can strength train no matter your fitness level or physical limitations.
There are many different types of strength training that you can do. Some examples are weight lifting, yoga, Pilates, or bodyweight muscle building exercises. In our programme, we start with bodyweight exercise to build core and strengthen your lower body. We alternate between core & lower body strength 15 minutes per session two or three times a week
In addition for longer runs and for new beginners where we incorporate walk breaks in between runs it helps to cover more distance reduce your feelings of intimidation about running and increases motivation, and help stick with running.
80/20 method of training increases fitness more effectively than other methods
Runners get more benefit from high-intensity training when they do most of their training at low intensity. Both moderate- and high-intensity training are too stressful to be done in large amounts.
Hence all our plans weed off moderate intensity exercises and have a minimal high intensity and maximum low intensity.
Our training programme is unique as it is made for people in their midlife, taking into account the pitfalls that are specific to our age group, being able to run pain-free for longer, reduction in fatigue, building strength to stop The fast decline of muscles, recovering faster & run longer & faster gradually without putting a strain on your body & mind. The bespoke coaching is available 1to 1 and in Group coaching format.
How to Videos on various topics related to improving your health & wellbeing as a runner. Videos will cover a brood range of topics on running motivation, running techniques, nutrition, weight loss, wellbeing topics meditation, mindfulness, yoga etc & downloadable tips on weight loss. wellbeing, improving pace, improving endurance and tons more.
Participate in fun virtual races to celebrate you reaching a milestone of 5k, 10k & receive acknowledgement for your achievement. Medals and prizes for the slowest runner! Yes running slow need a lot of discipline , not easy as you think!
Shop/Special Offers Discounts on Own Brands & Brand Partners sportswear, accessories, nutrition products from OUR OWN BRAND & BRAND partners. Inspirational, Stylish & Luxurious yet reasonably priced
Feeling like you don't have a support system when you undertake something like a running routine, can make the experience miserable. You'll benefit from membership of our community of over 40s just like you, with the same issues and dreams. In this community, you can ask & get advice, share wins & frustration, get tips on various topics related to running like improving running form, etc.
Over 40 and looking to run for the first time?
Have you been injured and off running for a long time?
Join Our six weeks Group Running Coaching.
Learn More
Want to Lose Weight the Right Way?
Want to improve fitness & lose weight and experience bifold benefits?
Learn More
Are you stuck at a 5K or 10K distance and wanting to run further like a half marathon?
The plan to build up your endurance. A combination of longer runs at a slower pace and a few high intensity runs you will get ready for your new challenge in few weeks.
Learn More
ave you become slower or frustrated with your slow place?
Have you tried to run faster resulting in injuries?
Our Over 40s & 50s running Program will help you run faster by training slower
Learn More
Running is a great stress reliever.
We will integrate moderate strength training activities, yoga, breathing for stress relief, & meditation.
Our Over 40s & 50s running Program will help you run faster by training slower
Learn More
While trying to know how to get faster at running, most people often have the perception that to become a faster and better runner, they need to be running hard and fast – anaerobically or at tempo pace
While trying to know how to get faster at running, most people often have the perception that to become a faster and better runner, they need to be running hard and fast – anaerobically or at tempo pace
While trying to know how to get faster at running, most people often have the perception that to become a faster and better runner, they need to be running hard and fast – anaerobically or at tempo pace
At 56 years of age, I was looking to find a way that I could get a little healthier both mentally & physically due to life stressors and poor eating habits. I wanted to try out different exercises, but the thought of enrolling into classes and the commute etc. put me off, and I wanted to try running. I've never been able to run, but I found the C25K program, hard, and it took three failed attempts before I stumbled upon the MRP beginner program for over 40s. I started the free MRP 5-week running apprehensive of my ability to complete it. My aim was to finish the program and be able to run for 30 mins without stopping. But instead, I managed not only to meet the MRP 5-week program but progressed on to running 5k non-stop and ran a race for life in March 2022. I am currently preparing for my 10 K race in November 2022. I will recommend MRP Beginner Programme for over 40s & 50s to anyone in my shoes.
I started off with a standard C25K programme and tried to give it my all. After 7 weeks on the program I had severe shin splint and realised that this program was not working for me. I came across the MRP Beginners Programme for over 40s , which looked more reasonable and included strength training to improve muscle strength and avoid injuries. I started in Jan this year and take my time. I repeated a few weeks just to be sure, and my week 7 I had completed the MRP beginner plan for over 40s. The heart rate based running was easy for the body and recovery was quick and I could also run longer. Now, 7 months on from this success, I have followed the level 1 5k program for beginners and have started doing parkruns. I have become a runner for life thanks to Raji from MRP!
MRP Beginners Run Plan for Over 40s is a strong foundation for anyone beginning to run over 40s. I am 45 and gained so much confidence after completing the MRP Beginners Over 40 Plan. It is effortless and straightforward. The run/walk and the MHR(maximum heart rate) based strategy made me look forward to the weekly running sessions. I was no longer huffing & puffing but enjoying every bit of the run. The strength training sessions were fun, just 15 minutes a session, and I started feeling stronger in just a few weeks. I continue to run and have 1-to-1 coaching with Raji from MRP to do my first 10k race!
In 6 months I have gone from running for 30 seconds to running for more than 50 minutes without stopping. I never imagined this was possible for me and I am so proud of myself for sticking with it, I am tremendously grateful to Raji for making and sharing these plans, but I sure couldn't have done it without the amazing runners of the community either!
Copyright ©2022 For Midlife Runners Paradise. All Rights Reserved.
