Running Safely If You’re Over 50
Running is a great form of exercise for anyone looking to burn calories. high-calorie burn That is the most coveted “runner’s high.” You may also be motivated to get out and explore, even in the winter.
Once you reach your 50s, however, picking up running as a hobby might seem a bit intimidating—maybe you even convinced yourself that you’re simply “not a runner.” Trainers and doctors agree that running and jogging are great ways to keep fit at any age. Find out what they say about running safely for those over 50.
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As we age, our bodies become more susceptible to wear and tear—and it might feel like you can’t “bounce back” You can do it as fast as you did once.
“Bone density and joint flexibility decline with age,” Nancy Mitchell, registered nurse Contributing writer at Assisted Living. “This is often due to hormone fluctuations, changes in diet, and a result of declining lubricating fluid in the joints. It’s not uncommon for people over 50 to begin experiencing knee pain or discomfort as a result of these changes.”
However, according to Dave CandyDPT, board certified specialist in orthopedic physical treatment, and More 4 Life owner, “mild degenerative changes” This shouldn’t be a reason to discourage you. “It doesn’t mean that you can’t run, but it does mean that you have to be more diligent about using proper technique, the right type of shoes, and adjusting your training volume according,” He said.
Overextending yourself can cause injury. Caroline GraingerInternational Sports Sciences Association (ISSA). Personal trainer certified for FitnessTrainer Personal Trainer Certification, notes that your body will tell you what it needs—so don’t ignore it.
“Above all else, listening to your body should be a primary concern; if something does not feel quite right during a run, stop immediately and seek medical advice if needed,” She said.
Experts advise that you speak to your doctor before you buy new shoes.
“As early as possible, it is advisable to consult with a doctor or physical therapist before starting any new exercise routine. Take into account any physical limitations or joint pain that might be present before starting,” Michael Hamlin, NCSA, CSCS, Personal trainerEverflex Fitness founder and CEO, says. “As young as you feel, age is still an important factor to consider when it comes to running.”
These are questions you might ask during your annual physical. Michelle Quirk, MD, physician, certified run coachMindful Marathon founder. “It’s important to know how medications and dietary supplements affect your running and recovery,” She notes.
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Stretching is vital for all runners, regardless of age or ability. Stretching is essential for runners over 50.
Stretching to bookend your run is recommended by Grainger. “It is essential to stretch before and after running to reduce muscle soreness and help keep joints limber,” She said.
You must keep hydrated because electrolytes are lost during running. Hamlin and Grainger suggest drinking water while you jog in the heat.
Don’t expect to start pounding the pavement and logging miles upon miles right away—even if you’ve been a runner in the past. Instead, create a plan and gradually increase your distance.
Candy suggests that you start with a low-mileage goal and increase it over time. “If you’re just starting, that may mean running for an eighth to a quarter of a mile at a time with interspersed walking,” He said. “Over time, gradually increase the distance you run, and decrease your walking intervals until you can run one mile without stopping.”
Don’t rush. “The general rule of thumb is not to increase your training volume more than 10 percent per week, but when you’re at really short distances, [adding] 0.1 miles at a time can be painstakingly slow,” Candy advises. Candy recommends that you don’t increase your mileage by more than one quarter mile per week. “That way, you prevent overtraining injuries and you can continue running.”
Mitchell recommends a 10-minute session as a starting point. “The idea is to avoid placing sudden stress on the joints,” She said. “Give them some time to acclimate to your new routine.”
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Although you don’t wish to go too fast, you don’t necessarily want to run too slow. Quirk says you should maintain your running pace. “conversational.”
“In terms of pacing, I like to advise going by level of effort rather than looking at a specific time on the watch,” She explains. “My best tip is to keep things conversational.” She suggests inviting a friend along to go for a run and have a chat.
“If you are not able to carry on a conversation without becoming short of breath, your effort level may be too high for your current level of fitness, so it’s okay to slow down or walk,” Quirk:
Other common suggestions from doctors and trainers include incorporating alternate forms or exercise. You may feel good running and want to continue doing it daily. Moving your body in a different direction will do you a favor, and help you burn calories.
Hamlin suggests walking, biking, or swimming instead. Brett DurneyCo-founder, Personal Trainer, and Running coach Fitness Lab believes that strength training is a key component.
“Keeping your core, upper body, and lower body with particular focus on shoulder stability, core stability, and hip stability will dramatically help your running form and technique, he says. “Simply put, your form will make every stride you take more enjoyable.
Work out at the gym or at home using bodyweight movements such as planks, hip thrusters and lunges. “These will help with all the above as well as help you maintain that all-important muscle mass into later life,” Durney explains.
Don’t be too hard on yourself and take a breather. “Do not be afraid to take more rest and recovery days as your body adjusts to the new regimen,” Quirk:
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Running might seem like a simple and inexpensive sport that is easy to learn. Your sneakers are one area that you shouldn’t skimp on.
“Running shoes generally fall into three categories: motion control, stability, and neutral shoes. These categories go in order from the most to the least pronation control,” Candy explains. “Pronating” When your foot strikes the ground, it is called a rolling inward.
You’ll see a lot of tempting options when you visit the store. However, style is not the main component. “Don’t just pick a pair of running shoes because you like how they look,” Candy: “Go to a running shoe store and have them fit you properly.”
Hamlin also recommends that shoes be replaced regularly, as they can cause injury. Candy suggests that they be replaced every 500 miles.
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