Woman Shares Workout Tips She Used to Bounce Back From Hip Replacement

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She said habits like getting enough rest and taking time to enjoy the process help her stay healthy."},"name":"A 67-year-old woman shares 4 workout tips she used to bounce back from a hip replacement — enough to run a marathon","datePublished":"2024-11-18T20:50:10Z","dateModified":"2024-11-18T20:50:10Z","description":"Joice Barnard promised herself a hip replacement wouldn't slow her down. Some simple rules helped her stay on track and get back out there.","keywords":"Health, Fitness, Exercise, Longevity","articleBody":"When Joice Barnard had a hip replacement just over a year ago, she couldn't imagine running again without pain, but she was determined to try.Barnard, 67, has been running for 50 years, longer than some of her fellow marathoners have been alive.She says a few simple rules have kept her injury-free and in above-average health for her age for decades.And those same workout tips helped her bounce back from surgery. Earlier this month, Barnard finished her ninth marathon, the Every Woman's Marathon organized by Team Milk in her hometown of Savannah, Georgia.\"All those illnesses that crop up at my age, I'm still tooling along just fine without any problems. My doctor says, 'Just keep doing what you're doing,'\" Barnard told Business Insider.Here are four habits that have helped her keep up the pace:One of the most common mistakes people make with workouts is overdoing it, and it can happen to everyone from beginners to seasoned athletes.\"For anybody, whether they're somebody with a hip replacement or they're 20 years old and they're very, very fast, it's so easy to run too many miles a week,\" Barnard said.It might feel like more miles of training or hours in the gym is better in the moment, but coaches recommend building up gradually to reduce the risk of injury.Barnard said she always takes a slower, steady approach to training, working her way up to longer runs over a period of months.\"I think that people need to be patient with themselves,\" Barnard said.Barnard trusts in her training schedule on days when she doesn't feel like exercising, and is committed to four days of running a week, plus two days of weight training and stretching.She joked that she's \"motivated by fear,\" thinking about how uncomfortable mile 23 onward will feel without enough training.But the consistency has paid off, allowing her to keep company people half her age or younger, even if she's not quite as fast on race day.Sticking to the plan can also lead to unexpected flickers of joy.Barnard, who was a sprinter in high school, started long-distance running in her 30s after her brother died in a motorcycle accident.At first, she was just logging miles to take her mind off things. Then, it grew into something else — she was running Every Woman's Marathons with a huge community of athletes from different backgrounds.\"There's 7,000 of us running, but I sort of feel like all of them are my best friend because of how special this is,\" Barnard said.Most people have a specific fitness in goal in mind, whether it's a certain time on race day, hitting a PR in the squat rack, or even getting to a number on the scale.Barnard said a goal is helpful, but it's important to enjoy the process, too.\"I haven't been that concerned about time. My goal has been to finish. And so I know that that's helping me stay away from injuries,\" she said.\"I don't think I can take on more than my body really can. I like to just take my time, run at my own pace. If there's a cute dog on the course, I stop and pet it and then just keep going,\" Barnard said.Every week, Barnard takes a full day off from any exercise more strenuous than walking to give her body a break.She also takes plenty of down time in the days after a race, which is crucial for recovering from competition strain.\"I just lay around and eat,\" Barnard said. \"it's super important to go with that I could be setting myself up for injury running after the race because I'm sore and I'm stiff.\"Barnard said that immediately after the race, she usually sits down and cries a little bit to let her feelings out before getting into the post-race recovery mode.This year, she planned to pace herself enough to have energy to party afterward.\"My goal is just to have a good time all the way, even if I have to crawl across that finish line, I want to hear the music and dance.\"","articleSection":"Health","isAccessibleForFree":false,"hasPart":[{"@type":"WebPageElement","isAccessibleForFree":false,"cssSelector":".content-lock-content"}]} </script> <script type="application/ld+json"> {"@context":"http://schema.org","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"item":{"@id":"https://www.businessinsider.com/","name":"Business Insider"}},{"@type":"ListItem","position":2,"item":{"@id":"https://www.businessinsider.com/health","name":"Health"}},{"@type":"ListItem","position":3,"item":{"@id":"https://www.businessinsider.com/67-year-old-runner-workout-tips-after-hip-replacement-longevity-2024-11","name":"A 67-year-old woman shares 4 workout tips she used to bounce back from a hip replacement — enough to run a marathon"}}]} </script> <script>window.allScripts = window.allScripts || []; window.allScripts.push({ type: "load", script: 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content="https://i.insider.com/673b7ed6192f525898592bfe?width=700"/> <img src="https://i.insider.com/673b7ed6192f525898592bfe?width=700" srcset="https://i.insider.com/673b7ed6192f525898592bfe?width=400&format=jpeg&auto=webp 400w, https://i.insider.com/673b7ed6192f525898592bfe?width=500&format=jpeg&auto=webp 500w, https://i.insider.com/673b7ed6192f525898592bfe?width=700&format=jpeg&auto=webp 700w" sizes="(min-width: 1280px) 900px" alt="Joice Barnard waves to the camera while running a marathon. She is a woman in her 60s with gray hair wearing athletic clothes and smiling while jogging down a sunny street." decoding="async" /> </div> <span class="image-source-caption with-caption-drawer"> <input class="caption-drawer-input" type="checkbox" id="caption-drawer-checkbox"> <label class="caption-drawer-label" for="caption-drawer-btn"> <svg class="svg-icon arrow-up-icon caption-drawer-icon" xmlns="http://www.w3.org/2000/svg" width="12" height="8" viewBox="0 0 12 8" > <title>Angle down icon</title> <desc>An icon in the shape of an angle pointing down.</desc> <path d="M11.3281 0.792709C11.1874 0.796035 11.0537 0.854817 10.9562 0.95625L5.99996 5.9125L1.04371 0.95625C0.994011 0.90516 0.934574 0.864549 0.868913 0.836818C0.803251 0.809086 0.732698 0.794796 0.661421 0.794792C0.555323 0.79482 0.451644 0.826488 0.363639 0.885749C0.275634 0.94501 0.207301 1.02917 0.167378 1.12747C0.127454 1.22577 0.117753 1.33374 0.139515 1.43758C0.161277 1.54143 0.213513 1.63642 0.289546 1.71042L5.62288 7.04375C5.7229 7.14374 5.85854 7.1999 5.99996 7.1999C6.14139 7.1999 6.27702 7.14374 6.37705 7.04375L11.7104 1.71042C11.7878 1.63594 11.841 1.5398 11.8629 1.43459C11.8848 1.32939 11.8744 1.22003 11.833 1.12084C11.7917 1.02164 11.7214 0.937245 11.6313 0.878694C11.5412 0.820144 11.4355 0.790174 11.3281 0.792709V0.792709Z" fill="currentColor"/> </svg> </label> <figcaption class="image-caption headline-semibold" data-e2e-name="image-caption" > <span class="image-caption-text">Joice Barnard ran her 9th marathon at age 67. She said habits like getting enough rest and taking time to enjoy the process help her stay healthy.</span> <span class="image-source-text"> <span class="image-source headline-regular" data-e2e-name="image-source" itemprop="creditText" > Courtesy of Every Woman's Marathon </span> </span> </figcaption> </span> </figure> <div class="inline-backup-paywall desktop" data-component-type="inline-backup-paywall" style="display:none"> <span class="headline-semibold subscription-msg">This story is available exclusively to Business Insider subscribers. <a href="/subscription" class="subscription-link">Become an Insider</a> and start reading now.</span> <span class="headline-regular login-prompt">Have an account? <button class="login-prompt-btn">Log in</button>.</span> </div> <div> <section class="post-content typography " data-track-content="" data-post-type="post" > <div id="piano-inline-content-wrapper" data-piano-inline-content-wrapper data-user-status="anonymous" > <div data-component-type="content-lock" data-load-strategy="exclude"> <div class="content-lock-content"> <div class="in-post-sticky only-desktop"><div class="ad-callout-wrapper only-desktop"> <div class="ad-label headline-regular only-desktop">Advertisement</div> <div data-bi-ad="" id="gpt-post-health-desktop_in_post_ad-desktop-fluid-1" class="ad ad-wrapper fluid in-post only-desktop" data-force="" data-type="ad" data-adunit="businessinsider.desktop/post/in-content-1/health" data-secvert="" data-tag="health,fitness,running,exercise,marathons,longevity,healthy-aging" data-authors="gabby-landsverk" data-region="Desktop In Post Ad" data-responsive="[{"browserLimit":[728,0],"slotSize":[[300,250],"fluid"]},{"browserLimit":[1260,0],"slotSize":[[728,90],[300,250],[800,480],[600,480],"fluid"]}]" data-tile-order="tile-1" data-url="/67-year-old-runner-workout-tips-after-hip-replacement-longevity-2024-11" data-template="default" data-targeting="{"adunit":"businessinsider.desktop/post/in-content-1/health","region":"Desktop In Post Ad","tag":"health,fitness,running,exercise,marathons,longevity,healthy-aging","template":"default","dvp_spos":"in-content-1","rawvert":""}" data-amazontamsizes="[[728,90],[300,250]]" data-not-lazy="" data-enable-ad-refresher="true" data-refresh-count="0"></div> </div></div><ul class="summary-list"><li>A woman who's been running for 50 years said it helps her stay healthy as she gets older.</li><li>Despite a recent hip replacement, she completed her ninth marathon.</li><li>She said a careful training plan, enough rest, and taking time to pet dogs is key to avoiding injury.</li></ul><p>When Joice Barnard had a hip replacement just over a year ago, she couldn't imagine running again without pain, but she was determined to try.</p><p>Barnard, 67, has been running for 50 years, longer than some of her fellow marathoners have been alive.</p><div class="in-post-sticky only-desktop"><div class="ad-callout-wrapper only-desktop"> <div class="ad-label headline-regular only-desktop">Advertisement</div> <div data-bi-ad="" id="gpt-post-health-desktop_in_post_ad-desktop-fluid-2" class="ad ad-wrapper fluid in-post only-desktop" data-force="" data-type="ad" data-adunit="businessinsider.desktop/post/in-content-2/health" data-secvert="" data-tag="health,fitness,running,exercise,marathons,longevity,healthy-aging" data-authors="gabby-landsverk" data-region="Desktop In Post Ad" data-responsive="[{"browserLimit":[728,0],"slotSize":[[300,250],"fluid"]},{"browserLimit":[1260,0],"slotSize":[[728,90],[300,250],[800,480],[600,480],"fluid"]}]" data-tile-order="tile-2" data-url="/67-year-old-runner-workout-tips-after-hip-replacement-longevity-2024-11" data-template="default" data-targeting="{"adunit":"businessinsider.desktop/post/in-content-2/health","region":"Desktop In Post Ad","tag":"health,fitness,running,exercise,marathons,longevity,healthy-aging","template":"default","dvp_spos":"in-content-2","rawvert":""}" data-amazontamsizes="[[728,90],[300,250]]" data-enable-ad-refresher="true" data-refresh-count="0"></div> </div></div><p>She says a few simple rules have kept her injury-free and in above-average health for her age for decades.</p><p>And those same workout tips helped her bounce back from surgery. Earlier this month, Barnard finished her ninth marathon, the <a target="_blank" class="" href="https://everywomansmarathon.com/" data-analytics-product-module="body_link" rel=" nofollow">Every Woman's Marathon </a>organized by Team Milk in her hometown of Savannah, Georgia.</p><p>"All those illnesses that crop up at my age, I'm still tooling along just fine without any problems. My doctor says, 'Just keep doing what you're doing,'" Barnard told Business Insider.</p><div class="in-post-sticky only-desktop"><div class="ad-callout-wrapper only-desktop"> <div class="ad-label headline-regular only-desktop">Advertisement</div> <div data-bi-ad="" id="gpt-post-health-desktop_in_post_ad-desktop-fluid-3" class="ad ad-wrapper fluid in-post only-desktop" data-force="" data-type="ad" data-adunit="businessinsider.desktop/post/in-content-3/health" data-secvert="" data-tag="health,fitness,running,exercise,marathons,longevity,healthy-aging" data-authors="gabby-landsverk" data-region="Desktop In Post Ad" data-responsive="[{"browserLimit":[728,0],"slotSize":[[300,250],"fluid"]},{"browserLimit":[1260,0],"slotSize":[[728,90],[300,250],[800,480],[600,480],"fluid"]}]" data-tile-order="tile-3" data-url="/67-year-old-runner-workout-tips-after-hip-replacement-longevity-2024-11" data-template="default" data-targeting="{"adunit":"businessinsider.desktop/post/in-content-3/health","region":"Desktop In Post Ad","tag":"health,fitness,running,exercise,marathons,longevity,healthy-aging","template":"default","dvp_spos":"in-content-3","rawvert":""}" data-amazontamsizes="[[728,90],[300,250]]" data-enable-ad-refresher="true" data-refresh-count="0"></div> </div></div><p>Here are four habits that have helped her keep up the pace:</p><h2 id="c4832385-20f3-43aa-b8ef-c5283c07ed97" data-toc-id="c4832385-20f3-43aa-b8ef-c5283c07ed97"><strong>Avoid doing too much</strong></h2><p>One of the <a target="_blank" class="" href="https://www.businessinsider.com/chatgpt-workout-weight-loss-plan-legit-running-coach-2023-7" data-analytics-product-module="body_link" rel="">most common mistakes people make with workouts</a> is overdoing it, and it can happen to everyone from beginners to seasoned athletes.</p><p>"For anybody, whether they're somebody with a hip replacement or they're 20 years old and they're very, very fast, it's so easy to run too many miles a week," Barnard said.</p><div class="in-post-sticky only-desktop"><div class="ad-callout-wrapper only-desktop"> <div class="ad-label headline-regular only-desktop">Advertisement</div> <div data-bi-ad="" id="gpt-post-health-desktop_in_post_ad-desktop-fluid-4" class="ad ad-wrapper fluid in-post only-desktop" data-force="" data-type="ad" data-adunit="businessinsider.desktop/post/in-content-4-plus/health" data-secvert="" data-tag="health,fitness,running,exercise,marathons,longevity,healthy-aging" data-authors="gabby-landsverk" data-region="Desktop In Post Ad" data-responsive="[{"browserLimit":[728,0],"slotSize":[[300,250],"fluid"]},{"browserLimit":[1260,0],"slotSize":[[728,90],[300,250],[800,480],[600,480],"fluid"]}]" data-tile-order="tile-4" data-url="/67-year-old-runner-workout-tips-after-hip-replacement-longevity-2024-11" data-template="default" data-targeting="{"adunit":"businessinsider.desktop/post/in-content-4-plus/health","region":"Desktop In Post Ad","tag":"health,fitness,running,exercise,marathons,longevity,healthy-aging","template":"default","dvp_spos":"in-content-4-plus","rawvert":""}" data-amazontamsizes="[[728,90],[300,250]]" data-enable-ad-refresher="true" data-refresh-count="0"></div> </div></div><p>It might feel like more miles of training or hours in the gym is better in the moment, but <a target="_blank" class="" href="https://www.businessinsider.com/guides/health/fitness/how-to-start-running" data-analytics-product-module="body_link" rel="">coaches recommend building up gradually</a> to reduce the risk of injury.</p><p>Barnard said she always takes a slower, steady approach to training, working her way up to longer runs over a period of months.</p><p>"I think that people need to be patient with themselves," Barnard said.</p><div class="in-post-sticky only-desktop"><div class="ad-callout-wrapper only-desktop"> <div class="ad-label headline-regular only-desktop">Advertisement</div> <div data-bi-ad="" id="gpt-post-health-desktop_in_post_ad-desktop-fluid-5" class="ad ad-wrapper fluid in-post only-desktop" data-force="" data-type="ad" data-adunit="businessinsider.desktop/post/in-content-4-plus/health" data-secvert="" data-tag="health,fitness,running,exercise,marathons,longevity,healthy-aging" data-authors="gabby-landsverk" data-region="Desktop In Post Ad" data-responsive="[{"browserLimit":[728,0],"slotSize":[[300,250],"fluid"]},{"browserLimit":[1260,0],"slotSize":[[728,90],[300,250],[800,480],[600,480],"fluid"]}]" data-tile-order="tile-5" data-url="/67-year-old-runner-workout-tips-after-hip-replacement-longevity-2024-11" data-template="default" data-targeting="{"adunit":"businessinsider.desktop/post/in-content-4-plus/health","region":"Desktop In Post Ad","tag":"health,fitness,running,exercise,marathons,longevity,healthy-aging","template":"default","dvp_spos":"in-content-4-plus","rawvert":""}" data-amazontamsizes="[[728,90],[300,250]]" data-enable-ad-refresher="true" data-refresh-count="0"></div> </div></div><h2 id="251eecbc-3916-467c-99c6-0ba09c3c817b" data-toc-id="251eecbc-3916-467c-99c6-0ba09c3c817b">Stick to a plan</h2><p>Barnard trusts in her training schedule on days when she doesn't feel like exercising, and is committed to four days of running a week, plus two days of weight training and stretching.</p> <section class="dad-related-posts-component at-inline related-posts " data-component-type="dad-related-posts" data-delay-third-party-scripts="true" data-size="2" data-container-index="in_content_recirc_1" data-included-verticals="health" data-placement="inline" data-prevent-collision="true" data-excluded-verticals="bi-video" data-root-margin="250px 0px" data-track-view="{"event":"module_in_view","element_name":"in_content_recirc","subscription_experience":"bi_value_unassigned","product_field":"in_content_recirc_1"}"> <div class="content-recommendations-title-container"> <h2 class="content-recommendations-title headline-semibold ignore-typography "> Related stories </h2> </div> <div class="dad-related-posts-container content-recommendations-container"></div> </section><p>She joked that she's "motivated by fear," thinking about how uncomfortable mile 23 onward will feel without enough training.</p><p>But the consistency has paid off, allowing her to keep company people half her age or younger, even if she's not quite as fast on race day.</p><div class="in-post-sticky only-desktop"><div class="ad-callout-wrapper only-desktop"> <div class="ad-label headline-regular only-desktop">Advertisement</div> <div data-bi-ad="" id="gpt-post-health-desktop_in_post_ad-desktop-fluid-6" class="ad ad-wrapper fluid in-post only-desktop" data-force="" data-type="ad" data-adunit="businessinsider.desktop/post/in-content-4-plus/health" data-secvert="" data-tag="health,fitness,running,exercise,marathons,longevity,healthy-aging" data-authors="gabby-landsverk" data-region="Desktop In Post Ad" data-responsive="[{"browserLimit":[728,0],"slotSize":[[300,250],"fluid"]},{"browserLimit":[1260,0],"slotSize":[[728,90],[300,250],[800,480],[600,480],"fluid"]}]" data-tile-order="tile-6" data-url="/67-year-old-runner-workout-tips-after-hip-replacement-longevity-2024-11" data-template="default" data-targeting="{"adunit":"businessinsider.desktop/post/in-content-4-plus/health","region":"Desktop In Post Ad","tag":"health,fitness,running,exercise,marathons,longevity,healthy-aging","template":"default","dvp_spos":"in-content-4-plus","rawvert":""}" data-amazontamsizes="[[728,90],[300,250]]" data-enable-ad-refresher="true" data-refresh-count="0"></div> </div></div><p>Sticking to the plan can also lead to unexpected flickers of joy.</p><p>Barnard, who was a sprinter in high school, started long-distance running in her 30s after her brother died in a motorcycle accident.</p><p>At first, she was just logging miles to take her mind off things. Then, it grew into something else — she was running Every Woman's Marathons with a huge community of athletes from different backgrounds.</p><div class="in-post-sticky only-desktop"><div class="ad-callout-wrapper only-desktop"> <div class="ad-label headline-regular only-desktop">Advertisement</div> <div data-bi-ad="" id="gpt-post-health-desktop_in_post_ad-desktop-fluid-7" class="ad ad-wrapper fluid in-post only-desktop" data-force="" data-type="ad" data-adunit="businessinsider.desktop/post/in-content-4-plus/health" data-secvert="" data-tag="health,fitness,running,exercise,marathons,longevity,healthy-aging" data-authors="gabby-landsverk" data-region="Desktop In Post Ad" data-responsive="[{"browserLimit":[728,0],"slotSize":[[300,250],"fluid"]},{"browserLimit":[1260,0],"slotSize":[[728,90],[300,250],[800,480],[600,480],"fluid"]}]" data-tile-order="tile-7" data-url="/67-year-old-runner-workout-tips-after-hip-replacement-longevity-2024-11" data-template="default" data-targeting="{"adunit":"businessinsider.desktop/post/in-content-4-plus/health","region":"Desktop In Post Ad","tag":"health,fitness,running,exercise,marathons,longevity,healthy-aging","template":"default","dvp_spos":"in-content-4-plus","rawvert":""}" data-amazontamsizes="[[728,90],[300,250]]" data-enable-ad-refresher="true" data-refresh-count="0"></div> </div></div><p>"There's 7,000 of us running, but I sort of feel like all of them are my best friend because of how special this is," Barnard said.</p><h2 id="5b50d475-3c43-4053-9870-bfa807d3184e" data-toc-id="5b50d475-3c43-4053-9870-bfa807d3184e"><strong>Stop and pet the dogs</strong></h2><p id="5b50d475-3c43-4053-9870-bfa807d3184e">Most people have a specific fitness in goal in mind, whether it's a certain time on race day, hitting a PR in the squat rack, or even getting to a number on the scale.</p><p id="5b50d475-3c43-4053-9870-bfa807d3184e">Barnard said a goal is helpful, but it's important to enjoy the process, too.</p><div class="in-post-sticky only-desktop"><div class="ad-callout-wrapper only-desktop"> <div class="ad-label headline-regular only-desktop">Advertisement</div> <div data-bi-ad="" id="gpt-post-health-desktop_in_post_ad-desktop-fluid-8" class="ad ad-wrapper fluid in-post only-desktop" data-force="" data-type="ad" data-adunit="businessinsider.desktop/post/in-content-4-plus/health" data-secvert="" data-tag="health,fitness,running,exercise,marathons,longevity,healthy-aging" data-authors="gabby-landsverk" data-region="Desktop In Post Ad" data-responsive="[{"browserLimit":[728,0],"slotSize":[[300,250],"fluid"]},{"browserLimit":[1260,0],"slotSize":[[728,90],[300,250],[800,480],[600,480],"fluid"]}]" data-tile-order="tile-8" data-url="/67-year-old-runner-workout-tips-after-hip-replacement-longevity-2024-11" data-template="default" data-targeting="{"adunit":"businessinsider.desktop/post/in-content-4-plus/health","region":"Desktop In Post Ad","tag":"health,fitness,running,exercise,marathons,longevity,healthy-aging","template":"default","dvp_spos":"in-content-4-plus","rawvert":""}" data-amazontamsizes="[[728,90],[300,250]]" data-enable-ad-refresher="true" data-refresh-count="0"></div> </div></div><p>"I haven't been that concerned about time. My goal has been to finish. And so I know that that's helping me stay away from injuries," she said.</p><p>"I don't think I can take on more than my body really can. I like to just take my time, run at my own pace. If there's a cute dog on the course, I stop and pet it and then just keep going," Barnard said.</p><h2 id="0cbe3645-778e-4b59-b2dc-bfa832a33622" data-toc-id="0cbe3645-778e-4b59-b2dc-bfa832a33622"><strong>Get enough rest</strong></h2><p>Every week, Barnard takes a full day off from any exercise more strenuous than walking to give her body a break.</p><div class="in-post-sticky only-desktop"><div class="ad-callout-wrapper only-desktop"> <div class="ad-label headline-regular only-desktop">Advertisement</div> <div data-bi-ad="" id="gpt-post-health-desktop_in_post_ad-desktop-fluid-9" class="ad ad-wrapper fluid in-post only-desktop" data-force="" data-type="ad" data-adunit="businessinsider.desktop/post/in-content-4-plus/health" data-secvert="" data-tag="health,fitness,running,exercise,marathons,longevity,healthy-aging" data-authors="gabby-landsverk" data-region="Desktop In Post Ad" data-responsive="[{"browserLimit":[728,0],"slotSize":[[300,250],"fluid"]},{"browserLimit":[1260,0],"slotSize":[[728,90],[300,250],[800,480],[600,480],"fluid"]}]" data-tile-order="tile-9" data-url="/67-year-old-runner-workout-tips-after-hip-replacement-longevity-2024-11" data-template="default" data-targeting="{"adunit":"businessinsider.desktop/post/in-content-4-plus/health","region":"Desktop In Post Ad","tag":"health,fitness,running,exercise,marathons,longevity,healthy-aging","template":"default","dvp_spos":"in-content-4-plus","rawvert":""}" data-amazontamsizes="[[728,90],[300,250]]" data-enable-ad-refresher="true" data-refresh-count="0"></div> </div></div><p>She also takes plenty of down time in the days after a race, which is crucial for recovering from competition strain.</p><p>"I just lay around and eat," Barnard said. "it's super important to go with that I could be setting myself up for injury running after the race because I'm sore and I'm stiff."</p><p>Barnard said that immediately after the race, she usually sits down and cries a little bit to let her feelings out before getting into the post-race recovery mode.</p><div class="in-post-sticky only-desktop"><div class="ad-callout-wrapper only-desktop"> <div class="ad-label headline-regular only-desktop">Advertisement</div> <div data-bi-ad="" id="gpt-post-health-desktop_in_post_ad-desktop-fluid-10" class="ad ad-wrapper fluid in-post only-desktop" data-force="" data-type="ad" data-adunit="businessinsider.desktop/post/in-content-4-plus/health" data-secvert="" data-tag="health,fitness,running,exercise,marathons,longevity,healthy-aging" data-authors="gabby-landsverk" data-region="Desktop In Post Ad" data-responsive="[{"browserLimit":[728,0],"slotSize":[[300,250],"fluid"]},{"browserLimit":[1260,0],"slotSize":[[728,90],[300,250],[800,480],[600,480],"fluid"]}]" data-tile-order="tile-10" data-url="/67-year-old-runner-workout-tips-after-hip-replacement-longevity-2024-11" data-template="default" data-targeting="{"adunit":"businessinsider.desktop/post/in-content-4-plus/health","region":"Desktop In Post Ad","tag":"health,fitness,running,exercise,marathons,longevity,healthy-aging","template":"default","dvp_spos":"in-content-4-plus","rawvert":""}" data-amazontamsizes="[[728,90],[300,250]]" data-enable-ad-refresher="true" data-refresh-count="0"></div> </div></div><p>This year, she planned to pace herself enough to have energy to party afterward.</p><p>"My goal is just to have a good time all the way, even if I have to crawl across that finish line, I want to hear the music and dance."</p> </div> </div> </div> </section> </div> <section class="post-content-more"> <section 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