How do you start running if you're over 50?

Running is one of the most effective forms of exercise for those who want to burn a lot of calories and enjoy the sport. It can also encourage you to get active and get outside, even during the cold winter months. However, when you're over 50, it can seem a little daunting to start running as a hobby - you may have even convinced yourself that you're just “not a runner.” But coaches and doctors alike say that if approached wisely, running and jogging can be a great way to keep fit at any age. 

Understand what your body needs

As we age, our bodies become more susceptible to wear and tear, and you may feel like you can't do as much active exercise anymore. As we age, bone density and joint flexibility decrease. This is often due to hormonal fluctuations, dietary changes and a decrease in the amount of lubricating fluid in the joints.” It is not uncommon for people over the age of 50 to begin experiencing pain or discomfort in their knees as a result of these changes.

Mild degenerative changes don't have to throw you off track. It doesn't mean you can't run, but it does mean you have to be more diligent about using proper technique, the right type of shoes and adjusting the volume and frequency of your workouts. Exerting yourself too intensely can lead to injury. So listen to your body and it will tell you what it needs. If you feel something is not right during your run, stop immediately and consult a doctor if necessary.

Consult your doctor

Before starting any new exercise routine, it is advisable to consult a doctor or physical therapist as early as possible. Take note of any physical limitations or joint pain that may be present before you start exercising. No matter how young you feel, age is still an important factor to consider when it comes to sports and even more so when it comes to running. It is important to know how medications and dietary supplements affect your running and recovery afterward. 

Remember to stretch and drink water

For runners of all ages and fitness levels, stretching is extremely important. And over the age of 50, you definitely need to take time to warm up and recover. It's important to stretch before and after running to reduce muscle soreness and keep your joints flexible. Don't forget to hydrate as well, as your body loses electrolytes while running, so it's worth taking some water with you on your run, especially if you're going for a walk in the heat.

Have a plan

Don't expect to immediately start running on the pavement and racking up kilometer after kilometer - even if you've been a runner in the past. Instead, develop a plan and gradually increase your distance. We recommend starting with a small mileage, which you can increase over time. Over time, gradually increase the distance and shorten the walking intervals. At the same time, you should not rush the process. The general rule of thumb is not to increase your training volume by more than 10 percent per week. 

Set a good pace

To maintain a good pace in running, it's important to remember that a comfortable rhythm will help avoid excessive fatigue and overtraining. Try to stay within your current pace, aiming for a pace that allows you to breathe evenly and carry on a conversation. Running at a comfortable pace can increase your endurance and reduce your risk of injury, which is especially important.

Incorporate cross training into your daily routine

Another common tip from health professionals and trainers is to incorporate alternative forms of physical activity into your regimen. When you feel great while running, it can be tempting to keep exercising every day. But you'll be doing your body a favor by doing something else. Running can be replaced by walking, cycling or swimming, and there is also the option of incorporating strength training, but only in the presence of a trainer or with your own body weight. Strength training will greatly improve your form and running technique. If you have good form, each of the thousands of steps you take will be executed better. Work out at the gym or at home doing body weight exercises such as lunges, pull-ups and planks. But, again, don't load yourself up too much and give yourself a break. Don't be afraid to take more rest and recovery days while your body adapts to the new regimen.

Choosing running shoes

Running may seem like an easy and accessible sport, as it doesn't take much to get started. But what you shouldn't skimp on is sneakers. Running shoes are generally divided into three categories: motion-controlled, stable, and neutral. These categories go in order from most to least pronation control. Pronation is when your foot rolls inward when it hits the ground. When you go to the store, you'll probably see some tempting options, but while style is important, it's not a key component. Don't choose a pair of running shoes simply because you like the way they look. Go to a running shoe store and ask them to match the shoes to your size. You should also change your shoes regularly, as worn out sneakers can lead to injuries.

Conclusion

To start running after the age of 50 is not only possible, but also good for your health with the right approach. The main thing is to consider the peculiarities of your body, follow a gradual plan and do not forget about cross training and stretching. Choosing quality shoes and maintaining a comfortable pace will help reduce the risk of injury and increase the pleasure of training. By following these guidelines, running can be an effective and safe way to maintain an active lifestyle at any age.