AGE IS JUST A NUMBER
Staying active as you age is a good thing. I recently had the good fortune to reintroduce my father 67 years’ young to running. A former multi-marathoner and scaffolder he had not run for twenty years due to Arthritis and Inflammation on the knees. After some research and discussion with him. I explained how running is one of the best ways for seniors to get - stay fit slow down the aging process. Several weeks later he completed Heaton Parkrun 5k and is now planning to run in the Great Manchester Run 10k.
We began an extensive Pre- running- strength program, after advice and a thorough checkup from the Doctor – A must especially if you have a chronic health condition, such as heart disease, diabetes, or arthritis as there may be certain activities you need to avoid or warning signs to watch for when you’re exercising.
Once you have your Doctor’s permission, you can start.
Its universally agreed you must walk before you run. If you push your body too hard too soon you’ll end up with injuries that could sideline you. Trying to do too much too quick just defeats the object here.
Walking is not a waste of time. Walking around your local park can give you some amazing results. People who walk regularly have stronger bones.
Walking is one of the best ways you can fight osteoporosis. Those without exercise become weak but those that regularly participate in physical stress gain calcium and greater bone density.
By gradually increasing the distance and speed of your walking, your heart and lungs will respond by giving you more energy. Mostly people who walk- run regularly have lower blood pressure and lower levels of bad cholesterol and stronger cardiovascular system. Dramatically reducing your risks of stroke and heart attack.
Find running friends
A great way to get into running is to join a local 5k Parkrun and schedule some extra time to do regular walking of the route. With a group, you may find you’re more likely to stick to your exercise program.
TIPS
1. Wear proper running shoes. This is even more crucial if you have peripheral arterial disease, diabetes, or another condition that affects your feet
2. Begin slowly. If you’re new to exercise, start by walking for several weeks. Once you get in better shape, add short spurts of running to your walking routine. Eventually, you’ll be able to run for longer periods of time.
3. Ease into each run. Start each run by walking for a few minutes, giving your body plenty of time to adequately warm up.
4. Stretch. Muscle elasticity declines with age, so older adults should be extra mindful about stretching after each run.
5. Strength training regularly. Every runner should strength train, but it’s even more important for senior runners. Resistance training exercises will help prevent age-related muscle loss and lower your chance of injury.
6. Take plenty of rest days. Older runners take longer to recover from tough workouts than younger runners do, so take rest days when needed.
7. Drink enough water. People tend to drink less water as they age, which ups the risk for dehydration. Drink plenty of water before, during, and after running to stay hydrated.
8. Listen to your body. This is one of the golden rules of running no matter your age. Seniors are more prone to injury and are more likely to have health problems. Stop running and see your doctor at the first sign of injury or illness.
If you don’t have any pre-existing conditions and you take reasonable care not to over extend yourself, the health benefits you get from being in shape is the better choice. Sitting around because you’re afraid of getting hurt is not good for your health.
Minimize the risks of injury by working with a certified personal trainer. The main idea here is to start slowly and gradually increase the level of activity and exertion. Set goals and listen to your body Invest in the proper equipment and safety gear. Be smart about where to run. Parkrun’s are ideal as most have trained first aiders with emergency equipment to hand and give you the opportunity run with others and connect with new friends. when it is practical. Always keep a medical alert device on your person or at least a cell phone and ID.
GOOD HEALTH
Stuart Nevin
