Running is a great form of physical activity at any age. Follow these tips to start a running program that factors in safety for older adults.
Whether you jogged in your youth and stopped when life got busy, haven't quit running since middle school track races, or are looking for a new source of cardiovascular exercise, you probably aren't too old to run. Yes, even people in their 60s, 70s, and beyond can take up running with the proper precautions.
No matter your running goals, it's important to keep in mind that your joints, ligaments, and muscles may be at greater risk for injury. Basic running safety can
help prevent injuries.
Should You Run or Walk?
If you aren't already a runner, you may be wondering if running is a good idea at your age. You should always talk to your
primary care provider before starting a new exercise program, especially if you have known cardiovascular issues. Research has shown that regular physical activity when you're older not only improves your health, it can also improve your quality of life. Further studies have shown that older runners live longer and are less likely to experience some type of physical decline compared with people who simply walked.
How to Start Running If It's Been a While
If you haven't run in a few years – or a few decades – make starting slow your mantra. Injuries are more likely to happen if you do too much, too fast. Here's how to get up to speed.
- Get the right gear. If your shoes don't fit properly or are old and worn, it can be all too easy to sprain an ankle, hurt your joints, or fall.
- Stretch and strengthen. Stretching before and after runs can reduce injuries, and weight training can build up the muscle around your joints so they are less likely to sprain or strain.
- Ease into running. The Road Runners Club of America recommends starting slowly. First, get comfortable walking briskly for 10 to 15 minutes. Once your body has adapted to that, have a short warm-up walk, then alternate between walking for four minutes and running for one minute. Once you can do this for 30 minutes, three days a week, you slowly add in more running time. Then you slowly build up to five days a week.
- Rest your body. Performing the same activity every day leads to overuse injuries. Varying your activities is easier on your joints. For example, swimming or biking on your days off allows you to build cardiovascular strength while resting your running muscles. Other exercises, such as tai chi and yoga, can improve your flexibility and balance.
Running Safety Issues to Keep in Mind
- Check the weather. Cold, heat, and storms can make running unpleasant, and wet, slick sidewalks can increase your fall risk. There's nothing wrong with using a treadmill at the gym if you're worried about temperature extremes.
- Hydrate. Drink water before and after your walks and runs.
- Look out for traffic. Stay alert to your surroundings. If you're hard of hearing, opt for trails and parks away from cars.
- Plan your meals. Eating a healthy diet full of fruits, vegetables, and lean protein sources can help your body recover from your workouts and boost your energy for the next one.
Don't Postpone Getting Care If Injured
If you're not physically active already, expect some level of muscle soreness as your muscles adapt. But not all pain is a sign of gain. Overuse injuries happen, and some foot conditions, such as bunions and
plantar fasciitis, or heel spurs, become more common with age. Wearing the right shoes for your feet and taking days off can help prevent this.
If you have a nagging pain that won't go away, it's time to see a
Union Health sports medicine specialist. Our providers and physical therapists can help treat your injuries and strengthen your muscles.