Starting running after 40
More and more people want to start taking care of themselves and lead healthier lives. One of the most popular sports of choice, especially among the over-40s, is running.
If you are going to take up this sport, it is important that you take the necessary precautions to minimise the risk of injuries and that you follow these tips.
Tips for starting running after turning 40
At this age you have to bear in mind that your body will no longer respond in the same way as it did twenty years ago, and aspects such as speed, strength and performance will be diminished, especially if you have not exercised for a long time. So, you should start running slowly and follow the tips below:
1. Medical check-up. This is a very important step, which is often overlooked, and it is necessary to prevent injuries and protect your health. Tell your GP that you are thinking about taking up running if you have any recent injuries, chronic illnesses or diseases, etc., as they may advise against it. It is also advisable to get a general check-up, blood tests or even a stress test to make sure that your health is in good shape for risk-free exercise.
2. Kit. Choose running shoes that suit your stride, the shape of your feet and your weight. You should also pay special attention to their cushioning to avoid high impacts on your joints and to protect you from injuries as much as possible. You should seek professional advice. Your clothing should also be comfortable and breathable. Avoid cotton garments, as they make you feel warmer and do not wick away sweat. And if you are going to run in the summer, remember that it is vital to protect yourself from the sun (cap, sunglasses, sunscreen) and, above all, to keep well hydrated.
3. Progress gradually. Do notrush to achieve your goals. Being motivated is very important, but do not try to progress too quickly, as you need a period of adaptation. Start by following the walk-run-walk method until you start to master your breathing and your body becomes accustomed to a jogging pace. As you get used to running you can stop combining it with walking and you will gradually feel less tired and be able to lengthen your training sessions.
4. Perseverance and patience are essential as you are not going to get results in one or two weeks. Bear in mind that at first you have to go through a period of adaptation and then, depending on your physical fitness and perseverance, 3 months after starting running you will start to see results.
5. Go for a run at least 2 or 3 days a week and keep track of your progress. This will allow you to see how much you are improving day by day, little by little.
6. You should never forget to warm up, as this is essential to prepare your cardiovascular system, your muscles and your mind for the exertion you are about to perform. Also, along with stretching after exercise, it is one of the keys to avoiding injuries.
7. Improve your running technique by “jump roping” for a few minutes after warming up. This helps you to work on your stride frequency and length, and to control the speed of your movements. It also helps you to stimulate your circulation, improve your coordination and strengthen your lower body muscles.
8. Also do some strength training because, as you get older, your body tends to lose muscle mass. So it is important that you strengthen all of your body’s muscles with strength training, especially in your lower body.
9. Do stretches after training to prevent the loss of elasticity that comes with age and to improve your range of motion.
10. Look after your diet and rest. Follow a healthy diet that includes 20-30% fat, 50-60% complex carbohydrates and 10-20% protein. This is a standard recommendation; if you have a health problem or wish to lose weight you should seek professional advice. Furthermore, it is important to focus on preventing osteoporosis by eating foods that are rich in calcium, vitamin D, phosphorus and zinc (key nutrients to keep your bones strong and healthy).
You should also pay special attention to your recovery after each workout: leave intermediate rest days during the week to avoid pushing yourself too hard and sleep for between 7 and 9 hours a day to allow your body to recover more effectively.
If you follow these tips, all that is left for you to do is enjoy yourself while you improve your stamina, achieve your goals and boost your health.
