April of this year marks a milestone for me, it will be three years since I started my running journey. I can honestly say that I am still in shock thinking about it. To many, it may not seem like a big deal, whether you like running or not. Part of me cannot believe that it has been three years, it seems like I just started. There is also the point that I never thought I would run… ever. In an article called Running To Save My Life, I talked about how in school I did what I could to avoid having to run in gym class. I also touch on how, due to arthritis, I never felt I would be able to run. It took one little, life changing event for me to trash all of those ideals and, to copy Nike here, “Just do it!”
Now, I am not here claiming to be some running guru, but I thought I could share some of the things I have learned and use daily so that any of you can start your running journey. It doesn’t matter if you have never run before or what age you are, it is never too late to make a healthier change. Join me today as we discuss Lacing Up at 50: Your Guide to a Joyful Running Journey and how you, too, can become a runner.
What the… run
Let me get this out of the way, right now. The only thing that separates you for any other runner out there is simply running. That’s it, end of article. No but seriously, a lot of people think they to become a runner they must dedicate training day in and day out, sign up for endless marathons, switch their entire lifestyle, and start wearing tight dayglo clothing. While I am a child of the 80s, dayglo is not part of my wardrobe -any longer. Getting back to the point, to be a runner you only have to do one little thing and that is run. Now that you are a runner, let’s get a little further into this.
Running isn’t just about burning calories; it’s a holistic approach to overall well-being. As we age, staying active becomes increasingly important for maintaining cardiovascular health, boosting mood, and enhancing flexibility. Running is a versatile exercise that requires minimal equipment, making it accessible for individuals of all fitness levels.
Turning 50 doesn’t have to mean slowing down. In fact, it’s the perfect time to lace up your shoes and embark on a thrilling new adventure: running! Running at 50 offers a wealth of benefits, from boosting cardiovascular health and bone density to improving mood and sleep. But where do you begin? Don’t worry, fellow fifty-somethings, this guide will equip you with all the knowledge and tools you need to hit the pavement with confidence.
Gearing up for greatness
Before hitting the ground running (literally!), proper gear is essential. Invest in a good pair of running shoes specifically designed for mature runners. Look for shoes with features like ample cushioning, stability control, and a wider toe box to accommodate age-related changes in foot shape. A reputable running store can analyze your gait and recommend the perfect shoes for your needs.
Don’t neglect the rest of your attire either. Opt for breathable, moisture-wicking clothing that moves comfortably with your body. Reflective elements are crucial for early morning or evening runs. And don’t forget a supportive sports bra for ladies – comfort is key!
Training tips for triumph
Forget about sprinting out the gate like a 20-year-old. Instead, embrace the “walk-run” method. Start with alternating short bursts of running (30 seconds to 1 minute) with walking intervals until you can comfortably run for longer stretches. Gradually increase the running time and decrease the walking intervals over weeks. Remember, slow and steady wins the race, especially at 50!
Here’s a sample beginner’s training plan you can adapt:
- Week 1: 3 sessions of 20 minutes each, alternating 30 seconds running with 2 minutes walking.
- Week 2: 3 sessions of 25 minutes each, alternating 45 seconds running with 1.5 minutes walking.
- Week 3: 3 sessions of 30 minutes each, alternating 1 minute running with 1 minute walking.
As you progress, consider incorporating cross-training activities like swimming, cycling, or yoga to build strength and flexibility, reducing your risk of injury.
Fueling Your Run
Proper nutrition is vital for powering your runs. Focus on a balanced diet rich in fruits, vegetables, whole grains, and lean protein. Don’t skip meals, and stay hydrated throughout the day. Before a run, grab a light, easily digestible snack like a banana or a piece of toast with peanut butter. After your run, refuel with a protein-rich meal or smoothie to aid recovery.
Listen to Your Body
Your body is your best guide. Don’t push yourself too hard, especially in the beginning. Pay attention to any pain or discomfort, and take rest days when needed. Listen to your breath and maintain a conversational pace where you can comfortably hold a conversation. Remember, running should be enjoyable, not grueling!
Finding Your Running Tribe
Running with others can be a fantastic motivator and source of support. Join a local running group or find a running buddy. Social runs can add a dose of fun and keep you accountable. Plus, sharing the experience with like-minded individuals can create lasting friendships.
Embrace the Journey
Running at 50 is about celebrating your journey, not chasing records. Focus on the small victories, like completing a longer run or conquering a challenging hill. Revel in the sense of accomplishment and the joy of movement. Running can be a powerful tool for self-discovery and empowerment at any age. So, lace up your shoes, step outside, and embrace the exhilarating world of running!
Bonus Tips:
- Track your progress with a running app or journal.
- Invest in a good quality heart rate monitor to stay within your target zone.
- Warm up before each run and cool down afterwards.
- Stretch regularly to improve flexibility and prevent injury.
- Don’t be afraid to adjust your training plan based on your needs and progress.
- Most importantly, have fun and enjoy the ride!
Lacing up at 50
Running at 50 is an incredible opportunity to invest in your physical and mental well-being. With the right approach and a positive attitude, you can conquer the pavement and unlock a world of newfound fitness and joy. So, what are you waiting for? Lace up those shoes and start your running journey today!
Remember, age is just a number. You’ve got this!
There you have it, a great place to start your running journey, even at fifty. What do you think? Were there any tips in here that you liked? Have you started running in your later years, if so how do you feel about it now? How do you feel it has helped you? Maybe you feel running isn’t for you. If so, why not? Let me know in the comments below. And as always, thank you for spending some time with me and for taking a moment to read this article.
Gay in the CLE 