In your youth, it may have been possible for you to sporadically run 5k races without any prior training regimen. Young bodies, blessed with the gift of superior metabolism, increased flexibility, and strong muscles and joints, can withstand a lot of abuse. But from our 30s on, our lung and muscle elasticity, bone density, muscle mass and immunity decrease—making us far more prone to sports-related injuries and accidents.
The desire to start running again in later life is a positive one. Running has been shown to reduce the risk of heart disease, diabetes, depression and cancer, as well as help to keep weight down and energy up.
Before you lace up those sneakers, however, it is important to consider the following tips:
- Get a physical before getting physical. Especially for those older than 50 years of age, it is essential to obtain your physician’s go-ahead prior to starting a new exercise routine. Make sure your heart, back and lower extremities are all in good shape so that you do not face any unforeseen—and potentially dangerous—setbacks when you start your running program.
- Buy some new footwear. A good running shoe can help you avoid discomfort and injury. The shoes you have had sitting at the back of your closet for a long time are probably not going to do the trick, so go to a specialty shoe store and enlist the help of a knowledgeable salesperson. Alert them to any knee, foot or back problems, as well as your intentions and fitness goals.
- Make an appointment to see us. We can design a safe and effective program using a slow progression—increasing running time no more than 10% per week—and incorporating cross-training, which will build strength and flexibility. We can also help you shed some pounds, if necessary, and strengthen your aerobic endurance so that you can increase your running time and speed in the healthiest way possible.
An exercise program tailored to your goals and fitness level is essential when running again after a long hiatus. By taking things slowly and exercising smartly, you will be able to quite literally hit the ground running!
