We say, Age is just a number but can we fall in love with running even after 40?
How to start running? What is special about middle age and what potential risks to watch out for? What’s great about running?
Embarking on a running journey after the age of 40 can be both exhilarating and daunting. While the benefits of running are well-known, including improved cardiovascular health, enhanced mental well-being, and weight management, starting a running routine later in life requires careful consideration and attention to avoid potential pitfalls.
Hereunder we’ll explore how individuals over 40 can begin their running journey with confidence, emphasizing key strategies for starting safely and effectively. From understanding the unique challenges and considerations of running at this stage of life to implementing appropriate training techniques and injury prevention measures. Whether you’re a newcomer to the sport or returning after a break, in order to jump into the world of running after 40, bear in mind the following to fulfill a sustainable running journey.
What we need?
You just need good shoes, time and mood to move. 40, but also 50 years are a beautiful and adventurous age. Many people like to try new things during this period. And running is one of them! Running after 40 and its specifics Regular movement is very important for the proper functioning of the body and mind. Yes, even after 40! However, it has its specifics. Consider them before your first launch.
Specifics of running after 40
1) Current state of health
These can be current diagnoses such as chronic or cardiovascular diseases, osteoarthritis or previous musculoskeletal injuries. Being with higher weight is also a risk as it puts enormous pressure on joints, ligaments and tendons. If you have ever had or are currently dealing with health problems, talk to your GP or physiotherapist about running and whether it is right for you.
2) Activity at a younger age
If you have been active and athletic throughout your life and have a history of running or exercise, your return to running shoes will be much easier. But no worries! You can do without it. In that case, start with walks, then short runs at a very gentle pace, and above all, listen to your body’s cues. The main thing is to want, start and persist!
3) Your internal motivation
First, you need to figure out WHY you want to start running. Do you want to improve your physical condition? Lose weight? Preparing for your first running race? Or being active and spending time in nature? Each WHY means a slightly different approach to running and overall lifestyle. If you want to prepare for a race, you’ll probably be focused on time, pace, and performance. In this case, a sports watch will help you and you will have all the data in one place. If you want to run for fun or to improve your condition, just put on your running clothes and go on an adventure!
How to start running in middle age?
OK, you’re determined, you know your WHY, and you don’t have any health problems. Great, it’s time to get started. So, how do you begin to make running a joy and in harmony with your health?
Start slow but sure
Don’t force the start. If you are returning to running after a break, first incorporate light runs, approx. up to 5 km. If you’re just starting out and your body isn’t used to moving, start with jogging, where you alternate between running and walking.
Rest and recover – focus on recovery as much as the runs themselves. Get quality sleep, eat nutrient-dense foods, drink plenty of water, stretch, get a massage or go swimming.
Include strength training
Muscles support bones and reduce the risk of joint, tendon and ligament injuries. If time permits, include strength training at least once a week. You can use dumbbells for this, but you can also use your own body.
Listen to your body
Probably this is the most important point. The body is a very intelligent system and is constantly sending you signals. Learn to listen to them. If you’re full of energy, put on your sneakers and go for a run. If something hurts or you are tired, slow down and rest. This is not laziness, but the ability to work with your ego. Thanks to this, you will be able to endure miles of injury-free running for several years to come.
TIP
If you don’t want to run alone, join a running group in your area, run with a friend, or try the popular Canicross with your dog friend. If you feel good during and after running, you will not worry about pain or fatigue. You can slightly increase the distance and time of running. Also, read our tips from Run types to begin with my successful Running Journey. In the case of a specific training plan, contact a running coach who will teach you the correct technique and create individual training sessions.
Running after 40 and Health benefits
It might sound a little biased, but we have to say one thing – RUNNING IS JUST AWESOME! It is one of the most natural activities for humans. In addition, there are several health benefits that you will especially appreciate off the track.
What are they?
- Improved physical condition
- Better cardiovascular health and heart strengthening
- Stronger immunity and protection against bacteria and viruses
- Better sleep and concentration on daily activities
- Better mental well-being Increasing calorie expenditure and a great weight loss tool.
Running after 40 and its risks
The biggest risks in running are injury, musculoskeletal strain, or breathing problems. However, this applies to all runners, regardless of age. In any case, as you get older, injuries heal more difficult, take longer, and you are more likely to experience pain in your joints, tendons, or muscles. Running is also a greater risk for people with higher weight, due to the already mentioned pressure on the musculoskeletal system and the support system or impaired heart function. If you have any complications, consult your doctor.
So what, have you decided to run for the first time? We believe you will love running as much as we do. Equip yourself and enjoy the kilometers you run to the fullest!
