As we age, we generally lose muscle strength, balance, and flexibility. This is part of life. The good news is that running after 60 is a great way to strengthen your body and improve your cardiovascular health.
Other health benefits of running include a reduced risk of heart disease, diabetes, cancer, dementia, and depression.
Here are some great tips and ideas to help you start running after 60.
Before starting any running program, it is important to go to the doctor to make sure your body can handle it. a physical exam will help you learn about your current health.
This is important for those who lead a sedentary lifestyle or are overweight or chronically ill. A condition like osteoporosis can affect running.
Being honest about your health is important – the last thing you want is for old injuries to flare up. You need to know your limitations; it might be safer and better to walk. Start out slow and then work your way up to a run.
Buy good shoes
Make sure you have the right shoes. The best are those prepared to run. Your feet may have imbalances that have developed over the years. Visit a nearby athletic or athletic store for help in choosing the right shoes; see here a great variety. As with any type of shoe, be it Joybees or Asics, you should consider more money on the right shoes because they will prove to be a great investment.
Have a plan and a route
Set goals. First determine how far you are going to run and then find the best route. The route must be good for your body and safe. A good route is flat terrain without too many hills. You also need to make sure someone else knows where you are running.
If you are concerned about safety, bring a whistle and a mobile phone. There are phone apps that can be used for emergency alerts.
Try the walk / run approach
Before walking, you must first crawl and walk before running; This is also the case if you want to start running after 50. This is a good way to start running.
Warm up with a 5 minute walk, then run for 2-3 minutes at a moderate pace. For the next 2-3 minutes, recover with a brisk walk. Do this for 25-35 minutes. Cool down by taking a 5 minute walk. When you do this, you can begin to build your endurance until you reach a point where you can run the full distance.
You can achieve big fitness goals without spending a lot of time on it.
5k sofa for seniors
The Couch to 5K program is a running program that has been designed to help anyone run 5 kilometers in just nine weeks.
This program is a gentle introduction to the career. The program focuses on alternating between running and walking a short distance and then increasing it over several weeks. This will help you stay motivated and not give up.
If you follow the program, you will be able to run 5 kilometers without stopping. However, any form of breathing is good, and any form of effort-generating transportation or movement helps. Whether by bike, scooter or otherwise.
Get a friend to join you
Things are easier when you are with friends. You are more likely to achieve your goals when you do a social activity. You can join a group or start your own. You will benefit a lot from being in a group of runners.
Use the tips above to get started running and improve your health.