As we age, we usually lose muscle strength, balance, and flexibility. This is part of life. The good thing is running after 60 is a great way of strengthening your body and improving your cardiovascular health.
Other health benefits of running include reduced risk of heart disease, diabetes, cancer, dementia, and depression.
Below are some great tips and ideas that will help you start running after 60.
Before you start any running program, it is important to go to the doctor to make sure your body can handle it. a physical exam is going to help you know your current health.
This is important for those who have been living a sedentary lifestyle or are overweight or suffer from chronic conditions. A condition like osteoporosis can affect running.
Being honest about your health is important – the last thing you want is old injuries flaring up. You need to know your limitations – it might be safer and better to walk. Start slow then work your way up to running.
Buying Good Shoes
Make sure you have the right shoes. The best ones are those fitted for running. Your feet might have imbalances that have developed over the years. Go to a running store or sportswear store near you to help pick out the right shoes, see here a great range. As with any sort of shoes, be they Joybees or Asics, you should consider more money on the right shoes because they will prove to be a great investment.
Having a Plan and a Route
Setting goals. First, determine how far you are going to run then find the best route. The route should be good for your body and safe. A good route is smooth ground without too many hills. You also need to make sure someone else knows where you run.
If you are concerned about safety, then bring along a whistle and a mobile phone. There are phone apps that can be used for emergency alerts.
Trying the Walk/Run Approach
Before walking, you have to first crawl, and you have to walk before running- this is also the case if you want to start running after 50. This is a good way to get started with running.
Warming up with a 5-minute walk, then running for 2-3 minutes at a moderate pace. For the next 2-3 minutes recover through a fast-paced walk. Do this for 25-35 minutes. Cooldown by doing a 5-minute walk. When you do this, you can start building your endurance until you reach a point where you can run the entire distance.
You can achieve big fitness goals without having to invest a lot of time in it.
Couch to 5k for Seniors
The Couch to 5K program is a running program that has been designed to help anyone run 5 kilometers in just nine weeks.
This program is a gentle introduction to running. The program focuses on alternating between running and walking over a small distance then building up over several weeks. This is going to help you remain motivated and not quit.
If you follow the program, you can run 5 kilometers without stopping. Any way to get some air is good though and any form of transport or movement that creates exertion helps. Whether that’s cycling a bike, scooter or otherwise.
Getting a Friend to Join You
Things are easier when you are with friends. You are more likely to reach your goals when you make running a social activity. You can join a group or start your own. You are going to benefit a lot by being in a running group.
Use the above tips to get started with running and improve your health.
