Contrary to what one might think, as one ages, reducing exercise to prevent injuries is not the right approach. In fact, leading an active lifestyle is essential in maintaining strong muscles and bones, as well as keeping the mind sharp, ultimately contributing to an extended lifespan.
The CDC advises that adults should aim for at least 150 minutes of moderate activity per week, which can be achieved by engaging in 30 minutes of activity on five days. If you prefer more intense workout options such as running, the recommendation is 75 minutes per week, accounting for 15 minutes of exercise on five days.
How to Get Started Running
Before starting a running routine, it is important to consult with your doctor first. Inform them about any pre-existing health conditions you may have. They will assess whether it is safe for you to begin running. If they approve, it is also advisable to adhere to the following tips.
1. Understand your own capability
Even though your body has aged, your mind is still young. Show patience with yourself and focus on the long-term objective of gradually increasing your endurance. Avoid overexertion, as this can lead to injuries. Instead, pay attention to your body’s signals and monitor your progress.
2. Have a complete physical
Before you start training, it is important to set up a meeting with your health-care provider. During this appointment, share your intention to commence a running program and inquire about any potential health issues to be cautious about, such as indications of heart disease, diabetes, or orthopedic restrictions.
A comprehensive physical examination will offer both you and your doctor vital health information, including weight, blood pressure, heart rate, cholesterol levels, BMI, and much more. Having these figures from the beginning will assist you in monitoring your advancements over time and acknowledging enhancements.
3. ID tag
To ensure you have important health information readily available while running, it is advisable to carry identification with your name, contact details, and pertinent health information. This can be easily achieved by purchasing an ID tag, such as RoadID, that can be worn as a bracelet or attached to your running shoe. This ensures that the required information is always accessible.
To find places to run, you can use online tools such as Google Maps or MapMyRun. These tools can assist you in creating a running route in your area. Additionally, you can join a local group run that accommodates runners of all speeds. Running with a group provides companionship and ensures that someone will be nearby to assist you if needed.
4. Select an appropriate training plan
Your training plan should begin based on your current level of fitness, which is a beneficial approach for anyone starting their training, but it can be particularly effective for older runners or individuals who have been inactive for extended periods.
The basic conditioning process needed for running begins with walking, but in a less intense manner. The muscles, joints, tendons, ligaments, connective tissue, and bones responsible for walking are also involved in performing similar movements during runs.
As you become conditioned, you can gradually ease into running by mixing short run intervals into your walking. Older runners need a longer warmup period, so be sure to include this phase before moving into the actual exercise.
Start by exercising two or three days a week, as older runners require more recovery time between workouts. As your fitness level and conditioning improve, you can gradually increase the frequency of your exercise sessions. However, it is important to note that any increments in exercise frequency, duration, or intensity should be kept small and gradual.
5. Add cross-training
Cross-training, specifically through strength and flexibility training, can be advantageous for older runners. Engaging in strength training twice a week can effectively counteract the muscle and bone loss associated with the aging process.
If you want to maintain joint range of motion and improve your balance, consider incorporating stretching exercises after your runs or walks, or participating in two yoga classes per week. Additionally, for additional cardio exercise, opt for non-impact activities such as swimming or spinning alongside your running or walking routine.
By incorporating walking/running three times a week, strength training, and stretching into your routine, you will achieve a hectic yet healthy lifestyle. In addition to exercising, paying attention to your diet is crucial for enhancing overall health and fitness. Thus, examine your dietary choices and opt for healthy options that will sustain your heightened physical activity.
6. Familiarize yourself with your stride.
Different individuals naturally have different ways of striking the ground with their feet when walking or running; some use their heels while others use their toes. It is not a matter of right or wrong, but rather personal comfort. It is not advisable to impose a specific stride while running, as the goal is to discover your own pace and rhythm.
7. Obtain the appropriate footwear.
When considering your options, don’t let attractive designs or claims of enhanced performance influence your decision. Instead, make sure to allocate sufficient time to try out four or five different pairs of running shoes and select the ones that provide the most comfortable fit for you.
Walk and run in turns.
Begin by running for 20-30 seconds and then walk until you recover your breath. Progress each week by extending the duration of your running intervals and reducing the time spent walking.
Consider incorporating strength training into your routine.
One way to enhance running is to engage in strength training every other day. According to the CDC, it is advised to incorporate at least two strength training sessions per week. Various activities can be performed at home as well, such as:
- Lifting weights
- Working out with resistance bands
- Using your body weight for sit-ups, push-ups, squats, and lunges
- Gardening, which includes shoveling and digging
- Practicing some yoga
Benefits of Running After 50
Increase your endurance through a step-by-step approach.
By engaging in running, your heart rate increases, thereby stimulating your body in beneficial ways. Consistently participating in cardiovascular exercises enhances the circulation of your blood, enabling it to transport greater amounts of oxygen to your brain, muscles, and organs. As a result, fatigue and breathlessness, which could otherwise hinder your daily activities, are alleviated.
Increase your lifespan.
No matter which exercise you opt for, engaging in more physical activity could extend your life. Running, in particular, is beneficial for your health and can reduce the likelihood of developing specific health issues. Additionally, as you get older, it is common to experience a decrease in physical speed and an increase in weight. However, running after reaching the age of 50 could aid in managing weight and enhancing your metabolism.
Running after the age of 50 can also be associated with advantages such as:
- Lower risk for getting certain cancers
- Lower odds of getting diabetes
- Improved levels of “good” cholesterol
- Better bone density
- Less inflammation
- Fewer feelings of depression and anxiety
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Starting running at 50 or older is not a crazy idea. Even if you haven’t been regularly active since high school or college, whether it was playing sports or going to the gym occasionally, you don’t have to feel lost when beginning your running journey.
