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One of the top seeds for this year’s race is ally. Resistance training can be added to a 72-year-old Russ Kiernan, who has won the typical weight machine regime for greater Dipsea three other times. Kiernan has won enhancement. Practicing balance posthe Double Dipsea 11 times, a real statement tures, such as in yoga or with a prescribed about persistence and longevity. According series of exercises, improves stability and to my rough count of the registered list of decreases the likelihood of a fall. You don’t 1,500 entrants for 2010, there are 34 runners have to spend more than 10 minutes three over 70 and two who are over 80. times per week working on balance poses The 7.4 mile course is challenging, with a in order to see improvement. The practice total 2,200 foot elevation gain and loss, includ- retrains the brain and nervous system to ing 671 stairs. With winding trails, which are work with the body’s muscles. Finally, only single footpaths exibility progresses in some areas, and unwith regular stretcheven terrain, the route ing routines. Many can be treacherous. In injuries are caused addition, some segby a lack of exibilments of the race are ity, yet it is the most super steep, such as the neglected component part known as “Carof exercise. Stretchdiac Hill.â€? However, ing can increase the these challenges don’t range of motion, keep senior competiimprove posture, and tors from running the reduce both muscle second-oldest foot race soreness and the risk in the United States. of injury. It should be The risks of running part of the warmup the Dipsea underscore before aerobic activthe need for certain ity and the cool down precautions to ensure afterward. the safety of exercise In addition to for older individuforming a complete als. Vigorous training program of exershould be done on alcises to optimize the ternate days to allow The Dipsea Trail, top, passed through Flying Y Ranch in health of your body, 1982; today the spot is known as Walsh Drive. the body more recovbe sure to have the ery time. If you have a history of heart disease, proper footwear for your chosen activity. walking may be a better alternative than run- Supportive shoes can reduce long-term ning. Brisk walking can be as healthy, aerobi- injuries, such as shin splints, and provide cally, as running, with less chance of falling greater endurance. Also, if you’re active and a much lower impact on joints. If joints outside, don’t forget a hat and sunscreen are already compromised, then swimming, to protect your skin and face from those aquatic aerobics or other weight-supported damaging rays. activities are a beneďŹ cial option. Regular exercise just might be the Besides getting the heart rate up and elixir for aging. No matter what activity you increasing oxygen ow, there are several choose to get in shape, be sure to include other recommended components of a stretching, balance and strengthening as well well-rounded exercise program. In the as good shoes. And even if you aren’t up Buck Institute study, participants did to running the Dipsea this year, you’ll have resistance training, which strengthens plenty of time to train for next year’s race. ✚ and tones muscles and increases bone Challenge Brooke to a race at brooke.d.jackson@gmail.com. mass. Using elastic or hydraulic resistance and the full range of motion of a Find out what’s on Marin’s menu at muscle group, strength increases gradu›› paciďŹ csun.com
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