Running for the over 50s23 December, 2014 0 comments
Running for the over 50s
Worried you are too old to start running? The truth is you are never too old to take up running. Fauja Singh was the oldest person to run the London marathon at the age of 101. With 22% of men dying before they are 65, compared to women at 13%, they are many health benefits to running in yours 50s.
So if there is something you would like to achieve ie a personal best or just a hobby, then there nothing to stop you.
Here are some top tips to help you get started.
Check in with your doctor
It is very important that before you start running you get the all clear from your doctor. Your doctor will be able to advise if this is right for you, if not they should be able to suggest different forms of exercise more suitable for you.
Create realistic goals
Create goals that are going to be within your reach. If you aim is to beat your personal best or to run a marathon then make sure you build up slowly. Devise a work out plan and add activities that you would like to do such as pilates, swimming or yoga etc. Set yourself challenges to keep yourself motivated.
Do not run every day
Your body is not as young as it used to be. As you are older, your body takes longer to repair.Therefore it is not advisable to run every day or you could do yourself some serious damage. It is advisable to run 3 days a week.
Walk before running
If you are a beginner it is advisable to start slowly as your body is not used to running. Start slow by walking something like 10 minutes per day and slowly begin building it up until you are running for as long as you like.
However make sure you run at your own pace. Pushing your pace could result in injury. If you wanted to purchase a heart rate monitor as this will help you work out a steady pace for yourself.
Also try and run on grass and sand as much as you can, as it will reduce the impact on your knees, hips and ankles.
Warm up properly
Make sure you warm up by stretching your muscles before running. As an older runner, you are prone to injury so have to be extra careful. It will also increase efficiency in your workout. Taking up yoga will help increase flexibility.
Afterwards make sure that you cool down as this will allow your body to recover and your heart rate to slow down.
Your muscle mass will have decreased over time. Take up some weight training to compensate for this as improving muscle strength will help ease the stress on your joints.
Working on your balance is helpful to anyone at any age but is more helpful to runners. Better balance means that you are less likely in injure yourself by falling etc.
Wear the right shoes and clothes
It is important to wear the right attire. Running shoes are designed to fit feet with different arches, pronation and more, so take a trip to your nearest sports store to see what they have on offer.
Before you start your run do not eat heavy meals, have a healthy snack instead. Try to avoid food high in sugar including drinks.
Whether you are running as a hobby or to achieve something, make sure you enjoy doing it. It is always good to find someone to share the experience with too. Find your running partner on joggingbuddy.com
Thank you for reading and we hope you enjoy running.