As you age, your body slows down and your muscles and tendons get stiff and less flexible. Exercise, particularly jogging, has been shown to reduce this type of age-related decline. A study conducted by researchers from the Humboldt State University showed seniors who run were between 7% and 10% more efficient at walking than those who simply walked. The Department of Orthopedics and Sports Medicine at the Mayo Clinic says running 6 miles a week could help you live longer.
Reading this, you might be thinking that's great, but surely there comes a point when you're too old to start running. Your joints can't take the strain of jogging.
A specialist in running from the Spaulding Rehabilitation Hospital disagrees and says there's no such thing as being too old to run. He says the myth that running is bad for joints hasn't been substantiated by research. The National Council on Aging declares that regular exercise in older adults prevents bone loss, relieves arthritis pain and boosts immunity. It states that even with chronic health conditions, exercise can minimize symptoms and reduce cognitive decline.
If you haven't run recently, start slowly and carefully. If you have chronic conditions, speak to your doctor before starting. Buy a set of proper running shoes, as ordinary sneakers don't give enough support.
Once you're ready, start by walking at least three times a week to build up your fitness levels. Then, start running for short periods of time during your walks. Gradually increase the running time as your body responds. Alternate between walking and running.
Prepare your body for running by warming up. Seniors' muscles are much tighter than those of younger people, and tendons and connective tissues lose elasticity. Warming up gets your blood pumping, muscles relaxed and synovial joint fluids lubricated.
Depending on your age and fitness level, spend between 10 and 15 minutes doing warm-up exercises. Walking briskly before running helps you warm up, but dynamic stretches are also recommended. Speak to a physical therapist about the right dynamic stretches related to your physical needs.
A carefully planned running program can help you get the most out of running. Choose a time of day that suits your schedule. Allow time for a warm-up, the run and around 15 minutes to cool down, often by walking. Repeat stretch exercises as part of your cool-down.
Start by running twice a week at first, adding more days as you get fitter and slowly build up the length and intensity of your running. For the first few months, concentrate on running at a slow and gentle pace, and don't be afraid to take rest days.
As an older runner, it takes longer for your body to recover from workouts. Few seniors can manage to run every day. By running every other day, you provide time for your body to recuperate and strained muscles to rejuvenate. On rest days, it's fine to do light activities such as walking and swimming, but don't do activities that stress your body. The AARP recommends you listen to your body and don't try to run through the pain barrier like you might have as a younger person.
Strength training in a gym helps build muscle mass and tone. This is important for older runners, as these decline with age. Improved core and body strength take the strain off your hamstrings and improve your balance while running and walking.
Seniors often have a reduced sensation of thirst. They don't feel the need to drink regularly, and as a result, they may be frequently dehydrated. Staying hydrated by drinking water is essential. It helps keep joints lubricated and your heart pumping efficiently. When you go running, take a water bottle and make certain to drink before, during and after the run. Another point is that decreased blood circulation and sweating are part of aging, making you more susceptible to adverse weather. Be careful of the risk of heatstroke and hypothermia, and avoid running in extreme weather.
Seniors are prone to injuries from overexertion. Their bodies have a lesser ability to absorb the shock and reaction forces when running. You can reduce this risk by:
Running is fun, and its benefits include better health, stronger joints, tendons and improved balance. When setting your running goals, remember the reasons you're running in the first place. Unless you're ultra-fit, it's not to be competitive or win races. Instead, it's a way to get out and maintain your physical and mental health.
