As we get older..... beyond 40's & 50's, we naturally tend to lose strength, range of motion, and bone density. Actually after the age of 30's these all tend to slide down gradually. Running is a great way to get some of those things back, in addition to it being a such a fantastic cardiovascular activity.
Running has it's own high standards that you have to hit and not being crushed by it. That means you need to be strong enough, mobile enough, and intelligent in your recovery so that we can get the advantage of running.
TIP NO. 1 : Intensity- intensity needs to be added into your weekly schedule to increase or maintain speed, as we tend to lose speed and VO2 MAX as we get older. For this you need to some "Fartlek" style intervals where you need to alternate faster speeds with slower speeds, this is up to you to determine what's the best specific path for you.
You can start with 10 x 1 minute fast running followed by 1 minute of easier running. If you are ready for it, then could be 1 minute with higher perceived exertion or effort of fast running at 8-9 out of 10 scale effort. If you are new to this, then go for a 6-7 or 6-8 out of 10 scale effort . During the easier minute, go a little slower than you are used to going. Basically it is the change of speed which is really going to be good for you. The best way to keep things healthy is to do this intervals on an uphill grade. In uphill grade the ground meets your feet resulting in lower impact, because you are going uphill your stride lengths is a little shorter. So, the key is as you age, especially over 50, is to keep little bit of intensity to keep our strength and speed up.
TIP NO. 2 : Strength training - specifically you should be strength training at least 3 times per week. It may seem a lot, but this balance of strength training is so important to support your running. As we age, we are better off doing a little less run mileage and doing more things that keep our bodies strong and healthy.
There are lot of exercises that you can do, but I have mentioned below 4 of my favourite body weight exercises for which you need not go to a gym or use any equipment, these exercises you should do at least 3 times a week.
1. SQUAT : place your feet about shoulder width apart and toes slightly turned out, squeeze your glutes and tighten your abs, initiate the movement by pushing your hips back, let your knees push out a little bit. Squat down just as deep as you can. If you are a new squater, then may go halfway also. Keep your back as straight as possible. During going up and coming downs pressure to be on your heels.
2. PUSH-UPS : get into push-up position , squeeze your glutes and abs tight, fingers wide, hands screwed into the ground, lower yourself all the way to the ground, if doing for the first time then drop your knees and press up, otherwise simply the movement by not dropping your knees to the ground.
3. LUNGES : feet in a wider stance , step out and drop back knee to the ground. These are great to strengthen your hips, glutes, hamstrings & quads. Do not allow the knee to shift or collapse in any way. The extension of the back leg is super important.
4. BURPEES : this is great for moving faster, adding coordination and elevating your heart rate, also a great way for intensity without running. Put your hands on the ground , jump your feet back, hips to the ground, bring your chest up first, snap your hips and stand . You can slow it down by stepping back , do a controlled push-up and step back in.
Each of these 4 exercises you can go for 20-30 reps range in total, which is good for you. You can distribute this into 2 sets of 10 reps per set , or 3 sets of 8 reps per set, or 3 sets of 10 reps per set.
Do these routine 3 days in a week to build your strength and improve your fitness level. This will keep you in running as you want .
TIP NO. 3 : Recovery - this is something that really makes the magic happen. If you do not allow your body to repair and recharge, you wont benefit from the work that you have done. You will get injured, burnout and will not be runners for very long. Take one full day every week and dedicate it to mobility work, rest, and hydration.
As your workouts increase, rest and hydration become more important. During workout carry your water bottle with you, pinch a little bit of salt in there, or maple syrup, into your water helps with absorption the fluid in your body little bit faster.
Two of my favourite things for the mobility prospective - as a general rule, it is good to tackle 2 body parts per day to stay fit and healthy - the hips and thoracic spine / upper back are the 2 areas that stiffen up the most once you are above 50.
1. COUCH STRETCH - you can put your foot on a couch or against a wall , start on all fours (hands & knees) , drop your right knee to the ground and place your foot on the couch , if you are against a wall, place your shin all the way to the wall. Drive your hip forward keeping your abs tight, then in level 1 pull your left foot up into a long lunge, be patient with this, do not hurry, then take a few breaths and about 20 seconds before level 2, where you slowly rise to a more upright position and open up the whole system. Make sure that you are hinging at the hips, spend 2-3 minutes in upright position. Then work on the other leg.
2. UPPER BACK ROLL - when your thoracic spine is stiff you lose extension and rotation , this effects your run with smooth arm swing. So you should do upper back/ thoracic spine mobility with a foam roller or 2 lacrosse balls together. Start by laying on the ground and place the roller between the shoulder blades, start by laying back on the roller starting at the bottom, roll and work your way up kink by kink. Be sure that you keep your abs tight , also be sure that you breath normal, lift your hips to work a different area , hug yourself to open your shoulder blades , rock back and forth lift your hips to add load, do normal breathing.
Spend a couple of minutes on each movement and stay focused on your breathing and find the difference in your body.
IMPORTANT :
💪 It is always advisable to consult your doctor / a qualified instructor before starting any new exercise routine.
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