Typically, a local running store will carry an array of popular options for different foot types. Don’t cheap out on good shoesĪnother non-negotiable for anyone about to begin running is good running shoes - preferably a pair that takes natural foot shape into account. Squats, lunges, and yoga or Pilates are excellent stretching and strength training workouts to promote flexibility and strength. Strong muscles and joints are crucial to avoiding injury and getting the most out of a running program. Strength training is also highly recommended for runners since a strong core or glutes (for example) can support the rest of the body. Keeping the limbs and joints flexible and warm can significantly help prevent injury. It’s also a good idea to perform dynamic stretches before and after running. Over time, you will be able to find your own pace for an optimal running experience. Walking or power walking is a great way to ease into any high-impact sport, including running. Some sound advice for building out a running regimen is to start slow. Doing so will help you to avoid injury better. That said, older athletes must develop a running plan that accounts for their fitness level. Some middle-aged or senior citizens worry that running could result in knee injuries or other accidents however, it’s more beneficial than not. With this information in mind, older runners can have peace of mind when creating a training plan. Now that we have this out of the way, let’s dive into the important recommendations to start running at 50. They will run a few checks to make sure you don’t have any contraindication for running. Before starting to run, it’s very important that you talk to your doctor. They are also more likely to have a longer lifespan and half as likely as non-runners in the same age group to die early. Research conducted by Stanford University shows that elderly runners have fewer health issues and disabilities than those who are not physically active. Grab your running shoes, and let’s get started! Running at Age 50 If you are considering starting a running routine, we’ve got good news! Today, we’re talking all about how to start running at 50. Developing a training routine with realistic goals can help you feel more like your younger self. If you are approaching middle age or are already in the neighborhood of age 50, new challenges like improving your physical fitness can help you stay young. But don’t sweat it (no pun intended)! If your goal is to get fit or start a new exercise regime, all it takes is a little dedication to up your current fitness level. Sound like torture? It actually may just describe your first few times running. Sweat forming in places you didn’t even know possible. “That's why I run-not to care about my pace or how many calories I'm burning, but to just hit the trail over and over again, one foot after another, and enjoy the process.Heart pounding. She’s considered signing up for a full marathon, but for now, she’s just enjoying every stride. She likes to log her long runs on weekend mornings, starting her day with a protein bar and a coffee before lacing up and logging some peaceful miles. She keeps up with her healthy eating by tracking her macronutrients so she's got a healthy balance of carbs, fats, and protein, and she's still on her workout grind, too-including running. These days, she's inspiring others through the success she worked hard for (she was featured in People Magazine this year). Now, my lifestyle has become a habit that I actually enjoy,” she says. to work out on days I couldn’t do it after work, and it was hard to sit there eating my chicken and veggies when the boss ordered pizza for lunch on Friday. So I stayed consistent and eventually things just clicked.”Ĭommitment and consistency are what helped her improve as a runner, complete a half marathon, lose almost double what her original weight-loss goal was, and to making the change last. “That was still 56 pounds to lose, which sounded like a massive number, but I knew I just needed to start. “When I first wanted to lose weight, I set a goal weight of 190 pounds because that was a ‘comfortable’ distance away from 200,” she says. In January 2016, Grafton hit a major milestone: she’d officially lost 100 pounds.
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