How to Start Running if You Are Over 40
As you know, life after 40 is just beginning. It does not matter in what condition your body is, but this period always implies certain physiological changes.
40 years is the beginning of the stabilization phase. Every year, the quality of many physical characteristics begins to deteriorate, the change in the ratio of weight to height and falling asleep motor activity among them. Thus, the saying “Movement is life” becomes relevant, as never before.
Will the running help you to keep fit? Is it not dangerous, because running is a severe load on the cardiovascular system, pretty worn among many who have crossed the forty-year line?
US doctors say that regular jogging is associated with an increase in life expectancy of about three years, according to an article in The New York Times.
Studies conducted at the Cooper Institute in Dallas and the University of Iowa showed that even five minutes of daily running was associated with a long life expectancy. In addition, regular running reduces the risk of premature death at 25-40 percent.
For their study, a group of doctors led by Duck-Chul Lee studied data on 55137 adults aged 18 -100 years who had been monitored for 15 years. The level of physical activity of participants was assessed using a questionnaire.
Scientists have found that participants who run weekly, are 30% less likely to die from all causes and have a 45% less chance of dying from cardiovascular disease than those who do not run at all. In general, runners live 3 years longer than people who do not run.
Running is good for health, but it does not mean better. You do not have to think that you need to run a lot. We found that 10-minute runs are enough. You absolutely do not need to run a lot to improve your health.
One more research was conducted by US doctors. Specialists note that running leads to an improvement in functional connections between different parts of the brain. In particular, this means that the cognitive abilities (planning, decision making and the ability to switch attention between tasks) are better developed in runners than in people who lead a sedentary lifestyle.
Scientists came to their conclusions, by conducting a magnetic resonance imaging of the brain in two groups of young people (18-25 years old) with comparable body mass indexes – runners and those who lead a sedentary lifestyle.
Unconditional benefit and potential danger
Running is not the only way to catch a flight. It really is a great training for almost everything – endurance, metabolism and even immunity. Beautiful legs and lack of shortness of breath, healthy skin and good mood. Given the above, the more appropriate question is “how can I not run?”.
Improving blood circulation and metabolism – yes, reducing blood pressure and cholesterol level in the blood, strengthening and toning of all muscle groups and the musculoskeletal system is also a pleasant bonus. Running trains the heart muscle and increases its resistance to disease. In addition, contrary to many myths, this is the best assistant for increasing the mobility of joints.
And most importantly: running keeps youth. Literally. Because it improves the saturation of cells with oxygen and thus restores their ability to remain “young”. This is if we talk about the pros of running.
However, with age, every load has to be called into question. Since after 40 years physical characteristics begin to go to the decay and the functionality of many systems is always ready to fail – running can be considered as a provoking factor.
In the presence of hidden diseases of the cardiovascular system and the musculoskeletal system, running can be harmful, causing a sharp point of pain. Therefore, the decision to include jogs in your schedule at adulthood should be taken only after consulting a doctor.
Among other things, running, as an occupation, is characterized by high injuries – 37% to 56% of regularly engaged people face injuries during a run every year. Usually suffer: the waist, ankles, calves, back and neck.
Features of the “mature” run
So, we found out that running is undoubtedly useful and for many years has been successfully playing the role of a quality of life improver. Even when planning the actual workout, it is necessary to take into account the age of 40+, even having the doctor’s permission in your pocket.
Mature age is a risk factor. The right technique and approach, competent organization are considered as categorically important. So, what you need to know.
First, there must be a warm-up
Muscles need to be heated, this minimizes injuries and improves running quality. You can arrange yourself a short walk before jogging, or give 10 minutes to the usual warm-up.
Increasing the load – gradually
The best running time in our case is 20-40 minutes. It is better to begin with 10-15 minutes of jogging in a mode: three times a week. The average pace. The load can and should be increased, as everyone has his own level of comfort. This parameter does not depend on age – only on the state of health. If there are no contraindications in the form of diseases of the heart and blood vessels or musculoskeletal system, you can smoothly and steadily get close to the distances of marathons.
Always keep a moderate intensity
You should not drive yourself into a harsh frame. When there is a feeling of fatigue – rest, relax the pace, go to the steps. This will preserve the integrity of the ligaments and joints, which begin to lose elasticity after 40 years.
Find the right shoes
Running shoes are really very important at any age. Running shoes designed for running can help to avoid unnecessary loads and injuries. Such shoes are necessarily equipped with cushioning, the necessary flexibility and always have a small weight.
With age, an intensive increase in the load will not simply not improve the results, but rather become an obstacle for this. Therefore, it is better to run light. In this case, it is important to monitor your indicators, the body’s condition and state of health – to fix the pulse, preferably, body temperature and reaction to the load. After 40 years, the main task of the runner is not to harm himself. To avoid unpleasant consequences, you must always be on the alert.
The statement that “running after 40 years is too late” deserves all censure and does not match the truth. It does not even come near it. Many participants in the world’s marathons, races for huge distances, are far beyond 40, sometimes even 60.
The only obstacle, in fact – your desire. Motivation and the desire to remain healthy and young will make a person runner of any age and complexion. The main thing to remember is that running embodies cheerfulness and a good mood, accessible to all. At the opportunity and desire –it is possible to start running even when you are 70 years old.
About the author: If you think that writing is difficult, you can read posts written by Melisa Marzett for royalediting.com and you will see that talented writers truly exist!