Running is an excellent method for improving fitness, maintaining shape, and enjoying oneself. Despite the high physical demands, individuals of any age can partake in it. Therefore, commencing running at the age of 40 is still entirely feasible.
If you were leading a sedentary life before, start by engaging in a brisk walk before moving on to running. To gradually incorporate running into your routine, take a break from walking every five minutes and jog for two minutes. Afterward, resume walking until you have completed a total of 10 minutes of jogging.
Start by increasing the length of each run by one minute until you can jog continuously for 30 minutes. The brisk walking technique is effective in enhancing your endurance and muscle strength. Additionally, bear in mind that maintaining a regular running routine at 40 years old is not merely for enjoyment; it aids in weight loss, enhances cardiovascular health, and reinforces your bones and muscles.
Moreover, it enhances flexibility by boosting blood circulation across the entire body, resulting in quicker self-repair of skin cells following injury or sickness. Additionally, it diminishes the likelihood of type 2 diabetes-related factors, including body fat percentage, blood sugar levels, and insulin resistance.
Benefits of running in your 40s
Now, let’s explore the advantages of running that were previously mentioned.
1. You will feel more energized
When engaged in running and developing a fitness routine, the body releases hormones known as endorphins and endocannabinoids, which lead to the sensation known as ‘runner’s high’ following a long run. Additionally, running and other types of exercise boost energy levels by increasing the conversion of blood glucose into fuel within the mitochondria of cells, as stated by Harvard.
Scientists have referred to mitochondria as “the powerhouses of a cell” for a considerable period of time. Consequently, the greater amount of exercise you engage in, the more invigorated you will feel.
2. It will improve your sleep quality
When you engage in running, endorphins and serotonin hormones are released by your body. These hormones aid in muscle relaxation and alleviating stress. Additionally, it is noteworthy that serotonin plays a vital role in promoting and regulating our sleep patterns.
Another benefit of running in your 40s you can vouch for is better sleep quality. With hormonal changes going through my body in perimenopause, you admit to bouts of insomnia. For sure many older adults can relate or might have other sleep disorders, but running can help combat that.
When you engage in running, your body will produce additional serotonin naturally, which aids in promoting relaxation and achieving better sleep when you go to bed. Additionally, running contributes to enhanced cardiovascular health, enabling you to sleep for a more extended period and wake up feeling refreshed.
3. Helps with weight loss
Running is both enjoyable and beneficial. It is considered one of the top cardiovascular exercises, as it does not require significant financial resources and helps with burning fat.
Harvard Medical School states that a person weighing 125 lb burns 240 kcal by running at a speed of 5mph for 30 minutes. If your weight is 155 lb or 185 lb, you will burn 288 and 336 kcal, respectively, for completing the same distance at a similar pace.
As you increase your running, the chances of becoming obese decrease, while calories burned and lifespan on earth increase.
4. Decreases risks of cardiovascular diseases
Cardiovascular diseases encompass heart disease, stroke, high blood pressure, diabetes, and cancer, affecting the cardiovascular system involving the heart and blood vessels. According to the American Heart Association, individuals who engage in regular running have a reduced likelihood of developing these conditions compared to individuals who remain sedentary.
Engaging in running as a physical activity can lower the likelihood of developing serious illnesses like cancer, heart disease, and type 2 diabetes, making it an effective form of exercise. Therefore, starting to run in your 40s can provide additional assurance in safeguarding your health and minimizing the risk of contracting harmful diseases.
Research indicates that engaging in physical activity can lower the likelihood of certain types of cancer, such as colon cancer, by diminishing inflammation in the body, which has been associated with the development of tumors.
In addition, running aids in improving cardiovascular health by strengthening the heart and reducing cholesterol levels, potentially halting or reversing the process of calcification in arteries. This makes running crucial for the prevention of clogged arteries and the maintenance of a healthy heart.
5. It will be easier to break bad habits
Breaking bad habits such as binge eating, heavy drinking, and smoking can be quite challenging. When you develop these habits, they tend to provide pleasure and satisfaction, making it difficult to resist the urge and continue seeking that gratifying feeling.
6. Reduces stress and anxiety
Running on a regular basis during your 40s has the potential to diminish stress and anxiety by triggering the production of serotonin, a natural mood enhancer, along with other positive hormones like dopamine and endorphins. Engaging in regular running can also have a positive impact on alleviating symptoms related to depression and anxiety disorder, making it an effective tool for promoting mental well-being. Furthermore, it is important to note that the concept of experiencing a euphoric state, commonly referred to as “runner’s high,” is indeed a reality rather than a mere myth.
7. Improves mental health
Research indicates that running in your 40s can be further supported due to its ability to release endorphins and serotonin, which are known to help alleviate depression, anxiety, and stress.
If you are looking to enhance your self-confidence, concentration, decision-making ability, and memory recall, running or increasing your current training routine is highly recommended, especially if you are dealing with poor mental health and are seeking a distraction or outlet to uplift your mood.
8. Increase muscle strength and endurance as well as improve coordination
Engaging in running can effectively enhance your muscles and bones as it requires the utilization of various muscle groups due to its high intensity and weight-bearing nature. Additionally, running promotes improved coordination by necessitating attentiveness towards one’s body movements.
By enhancing your strength, endurance, and coordination, you can potentially streamline the completion of everyday tasks without suffering from fatigue or physical exhaustion, making it even more advantageous for individuals in their 40s to begin running.
9. Strengthens bones and joints
Running is an excellent way to exercise and strengthen muscles, while also providing benefits for older individuals by safeguarding their bones and joints. With age, bones typically become less sturdy, but running aids in fortifying strength and minimizing the likelihood of future injuries. Additionally, research demonstrates that running can effectively lower the chances of developing osteoarthritis in the knee joint, a condition that frequently arises with aging.
How to start running in your 40s
After receiving a physical and mental evaluation from a healthcare professional, you can proceed with the following running advice.
Start with comfortable clothes
As mature runners, it is important to acknowledge that ordinary clothes and footwear are inadequate. You require more streamlined alternatives that provide comfort and security. Particularly for individuals in their 40s, it is essential to prioritize safety.
To ensure safety, make sure to include essential running gear such as running shoes, moisture-wicking clothes, and socks on your list. However, it is not necessary for these items to be fancy or expensive; they just need to meet certain safety requirements for your exercise routine to avoid injuries.
As a new runner, it is important to consider the treading and material of the shoe to ensure they are suitable for your running conditions and schedule. For instance, shiny shoes with thicker treads are often recommended for road runners who run in the early morning or late evening as they are more visible to drivers from a distance.
Begin with walking
Starting with walking can help someone in their 40s ease into the process, as running right from the beginning might prove challenging for them.
To be effective, attempt to walk a mile in approximately 20 minutes. If this proves too strenuous, you may start with as little as 10 minutes per day. Following a week, raise the duration to 15 minutes and continue incrementing by 5 minutes every three days until you are capable of walking for 30 minutes.
Continue with light jogging
Once you have mastered walking as previously described, you might start feeling prepared to take on more challenging steps. It is quite common for beginner runners to strive for increased speed shortly after beginning their journey.
When you reach the age of 40 or above, it is important to exercise caution in terms of your strides, pace, and distance covered, as these factors have an impact on your body. If you push yourself too aggressively, it can negatively affect your health.
To minimize the risk of injury, it is advisable to incorporate intermittent jogging rather than abruptly switching from walking to running. A possible method to integrate jogging into your walking regimen is by jogging for a duration of two minutes following every 10 minutes of walking.
Try running and different running strategies
Once you reach a comfortable speed where you can continuously run without pauses, you can experiment with various strategies to enhance your running performance. These strategies not only bring enjoyment but also greatly improve your running outcomes. Several running strategies are available that can significantly enhance your strength, endurance, and speed. Let’s now explore a few strategies specifically beneficial for individuals in their forties.
