Running isn’t just for the young, today we have 80 year old setting new records. So, how do you keep running at any age asks Nandini Reddy.
This erstwhile young man’s game has now become a playground of grit and mental strength for senior runners. However, as we age, there are a few things we need to keep in mind if you want to keep your legs pumping.
Just pounding the pavement isn’t easy on your body. You need to first keep in mind that as a senior runners you need to adhere to certain precautions and limits. These are not to discourage you as a runner but to keep you running longer.
Understand your Limits
You may have been an aggressive runner when you were younger. Your training schedules might have rivaled elite runners but as an older runner you need to be a little smarter when it comes to knowing your limits. It is as important to be aware of when to back off as it is to understand how hard to push. Taking an easy day doesn’t make you a bad runner it will help you become a smarter one.
Always run hot
A cold body is prone to injury. Racing out of the corral without a warm-up is no longer an option. You should never do that. Warming up properly is even more important than it once was. You can opt for body weight moves like lunges, squats and dynamic stretches before you start running. You don’t have the burst out when you start. A slow jog or brisk walk that leads to a run is way smarter than a sprint burst. Ramp up your pace as you cover more distance. You can always gain back time in the second half of the race.
Pace it right
Many senior runners will notice that their pace has changed over the years As you get older you need to re-evaluate your pace. Set new goals that match where you are now, and be realistic with your expectations.
Walk Run is a good thing
If you are trying our running only now then you should consider the walk – run routine.Even runners who feel a little more fatigued than they’d prefer can get major benefits from simply walking or using a walk/run combination. If you are coming back to running after a break then it’s better to start slow and then move to running.