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There are a thousand good reasons for wanting to take up running over the age of 50. There’s no expensive subscription fee. The kit is relatively cheap. And seeing as most of the next generation seem to be lazy and fat, you could easily get healthier than them.
Whether you’re a marathon runner or a casual jogger, this guide should give you some top tips for taking up running over the age of 50.
1. Be realistic
This is going to seem like a downer, but it’s essential to manage expectations. Running at this age can be hard. It’s a vigorous type of exercise that can, at times, put your body through a lot.
It will be easy to get caught up in feelings of self-doubt, especially at the beginning. But don’t let this throw you off! A perfect way to combat the feeling that you’re not up to the task is to set high, but realistic goals. This way, you won’t feel overwhelmed, but will finish triumphant.
2. Commit
The only way to combat plateaus is to get up and commit. Rain or shine. Whether you feel like it or not.
Running can be more challenging when you’re over 50 simply because more responsibility means life easily gets in the way.
Doing the task whether you like it or not, whether you’re busy or not and whether you’re tired or not is the only way for you to achieve the realistic goals that you have set for yourself.
Running regularly is tricky for some. The buzz of a runner’s high can keep you motivated to begin with. Watching your body adapt and increasing your mileage as you progress is a fantastic way to keep soldiering on. But what happens when you hit a snag in your training?
You could get injured. Everyday life can get on top of you. You don’t even care anymore. Running on a clear summer’s evening is ten times nicer than waking up on a winter morning.
Your only option is to commit.
3. Flexibility
Paying attention to any issues with your flexibility can give you an idea of improvements you can make as well as help you to avoid injuries.
A study by The Journal of Aging found that those over 50 are specifically susceptible to a decrease in flexibility for shoulder and hip joints. This is certainly not good news for those wanting to take up running.
It sounds like a given, but it has even been proven that people with severe joint pain end up having a poorer quality of life.
Luckily something can be done. Research also shows that people over 50 who do resistance exercises which target their flexibility may see some improvement in specific areas. Taking up exercise such as tai chi or yoga is a perfect way to combat problems with your flexibility.
4. Recovery
Taking time out in between runs is vital if you want to stay consistent. It makes sense that you’d want to build up momentum. But not giving yourself enough time to relax and get yourself together between runs is an easy way to set yourself up for failure.
What’s more you shouldn’t simply spend time away from running. Be kind to yourself. Focus on keeping your body in top form. Take salt baths, go for short walks and focus on your flexibility.
5. Time
This ties in with commitment as well as being realistic. Time is something you need to give yourself plenty of when it comes to running. Trying to cram in a full 5K within the 15 minutes you’ve allowed yourself on a Tuesday morning is like talking about your day to a narcissist. Pointless.
At the same time, don’t give yourself a huge chunk of time to complete a short run. Otherwise, that hour and a half 10K might turn into a four-hour walk.
The trick is to find a realistic time to run that suits your goals. I’d recommend setting a restrictive time frame, then adding an additional 20 minutes as a buffer.
6. Injuries
Being more prone to injury due to your age doesn’t mean those who are younger than you are necessarily any better. Your body is more experienced and therefore, more sensitive. This isn’t a reason to quit running.
You Need to cater for it. Again, this comes back to being kind to yourself. Give yourself plenty of time for recovery, be good to your body and if injuries don’t get better, speak to your doctor.
7. Clothing
Expensive fashion might be a con, sure. But please don’t, for the sake of your health, think that running in a pair of second-hand trainers is just as good as running in some high-quality running shoes.
You don’t need to fork out a lot of cash when it comes to running. But investing in the shoes on your feet is essential. This also goes for the clothes on your back. If you’re heading out for some serious training, look for something durable and breathable.
Conclusion
At the end of the day, Running at or over 50 is the same as running at any other age. Getting to a decent standard will just take slightly longer, involve more recovery and need a big chunk of commitment.
Full disclaimer. I’m not over 50. So all this is mostly down to research and speculation.
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