How Seniors Can Embrace the Joy of Running
I’m Barrie, I’m 88 and I warmly welcome you to my blog Over50andfit.ca
You may ask: Yet another article on running? However, I believe that I can present a singular perspective, for I began running at 50 and have since run 50,000 km.
I am assuming that you have not run before, or that you have not run for a long period of time.
My purpose is to extol the plethora of benefits of running, proclaim its unique features, suggest running strategies, and to testify to the unbridled enthusiasm it can spawn.
Uniqueness of running
You can choose your own time, run anytime and anywhere, run alone, and with very little preparation needed. No specialized equipment is required, apart from supportive running shoes.
However, even before considering running, it’s crucial to consult your doctor to determine your fitness level. Also, it’s critical that you can walk at least 5 km at a brisk pace.
A multiplicity of benefits
- Improves cardiovascular health
- Enhances physical and mental health
- Reduces the risk of several medical conditions
- Increases energy, mood and well-being
- Helps reduce stress, anxiety and depression
- Connects you with like-minded people
- Leads to a vibrant and fulfilling lifestyle
Beginning running
There are many different strategies for beginners. There is certainly no one program which fits everyone. One method is to begin with briskly walking and gradually incorporate running intervals. One possibility is to walk for one minute followed by lightly running for one minute, and repeat for 10 minutes. You may then wish to try walking for one minute and running for two minutes. Instead of changing the intervals, you could extend each session from 10 to 15 minutes. No program is written in stone. Experiment and find what suits your requirements; each of us is unique. One to three times weekly would be a commendable start.
Strategies for beginning runners
- Begin slowly and gradually
- Invest in supportive running shoes
- Increase your time or distance in small increments
- Ensure you are always sufficiently hydrated
- Stop immediately if an injury occurs
- Run with a buddy, for support and motivation
- Avoid your hands crossing your body: let your hands come up to your chest without crossing your body
Once you are comfortable with your running routine, you could search online for a program suited to your needs, or you could consult a fitness professional.
Sites for running
These sites offer comprehensive advice for older adults starting on a running program: https://runmrrun.com/older-runners/, https://stillarunner.com/category/senior-runners/, https://wrinkledrunner.com/blog/
Running is one of the most natural, impactful, and stimulating cardio exercises. Try it, you might surprise yourself.
There is a time and a pace for everyone.
I would be delighted to hear any suggestions you have, and also be happy to answer any of your questions at Over50andfit.ca
Yours in fitness,
Barrie
Hi Barrie, Are you writing these blogs just for me? It seems as much as I have just begun running less than three weeks ago and then I discover this posting.
I was lamenting recently with my brother-in-law about the tummy fat I have that won’t go away. He reminded me that he has now lost over 40 lbs. since taking up running in his early 50s. He said I should start with just a 5km run. What malarkey! I couldn’t even do 0.5km before my hips tightened and my lungs were maxed out. I’ve completed about 11 runs now and still not going any further, but my hips aren’t complaining so much and I’m not so winded. Your advice was spot on….ease into it.
I’ve two observations about the magic of running: I run in the evening and these short runs seem to suppress my interest in an evening snack; I’ve already noticed a weight loss (just a couple of lbs.) and always looking forward to the next run.
You’ve inspired me again Barrie, you weasel.