10 Smart Tips for Running in Your 40s, 50s, and Beyond

Your individual aging experience depends on factors such as your lifestyle, diet, genetics, and activity levels. But this doesn’t mean that working out harder or ramping up the frequency of your workouts is the solution.

Older adults are more prone to experiencing overuse injuries. Pulled muscles, knee injuries, and overtraining syndrome are just a few examples.

Successfully introducing a running routine in your 40s and 50s means training right and working smarter rather than harder.

Increase Your Effort Gradually

For any runner, it is important to be moderate about increasing the time and intensity of your workout. Sudden, dramatic increases in speed or distance often lead to injury or soreness that keeps you sidelined.

Starting slowly is important, and as an older runner, you’ll need to take it easier than you might have when you were younger. One basic rule, called the 10% rule, is commonly followed to avoid injury.

Try not to add more than 10% in terms of running intensity or running distance each week.

For example, you might start with a 20-minute workout. Begin with an easy 5 to 10-minute warm-up, then try running for 30 seconds followed with 2 minutes of walking.

Going slow and building your fitness incrementally ensures that you are building your fitness and strength while minimizing your risk of getting hurt.

Ease Expectations

If you started running when you were younger, it can be tough to admit that you’re slowing down with age. Unfortunately, however, it’s a fact of life. Let go of those expectations and avoid comparing your older self to your younger self.

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