how to start running at 40

How to start running if you are over 40

Running is a brilliant form of exercise that strengthens our Cardio-respiratory system, metabolic system, lower body, upper body and keeps our complete body fit and active. Therefore running is an extremely beneficial exercise that can be recommended to all who want to achieve a greater level of fitness. Running after the age of 40 or beyond in many ways is similar to running during any other stage of life, but is also completely different if we consider other factors as pulled muscles, hamstrings take much longer to repair post-workout after 40. Therefore there are few factors that should be considered before start running if you are over 40.

1. Right sneakers

New runners often tend to ignore the importance of the right sneakers and solely focus on the fact that running ‘accessories’ only include right attitude, awakened mind, and your body. Well, these are undeniably the essentials but not the only essentials, because the part of the body that gets affected most are our feet and legs. So proper running gears are the highlights for anyone who wants to stay in the running game for long with consistency. Specialized fitness store having experts don’t just pick any random sneakers for you, they suggest you the sneakers on the basis of the shape of your feet, proper cushion according to your comfort and also the type of track you will be running in, as different trails require different sneakers. Therefore the wisest step that you can take for starting your running regime is to get yourself fitted in a fitness specialty store by an expert.

How to choose running shoes

2. Don’t jump right in

If you haven’t exercised after your college or have never ever really exercised in your life then you need to realize that you might face stern difficulties in the beginning, as the body needs time to get accustomed to new routines, especially after forty when any change is not easy. Changing lifestyles require greater effort but don’t be disheartened by this fact as nobody is a born runner and everyone experiences the awakening at different stages in their life. So what you can really do is, start your running regime with brisk walking, devote few days of beginning to walking and warm up exercise, slowly pace up towards running by increasing your stride rate. Do not try to be a hard runner, in the beginning, it will only take your muscle pain to a level that will require you to take a long rest to be back to running. The key, in the beginning, is to start running slow, let your body adapt, develop stamina in slow-paced running first and after a while when you feel that you have reached a certain level, then aim for a higher level. This will not only keep you consistent but will also increase stamina for future runs.

3. Don’t be intimidated

People usually try to calculate their fitness level seeing other’s fitness level while in fact, this does only harm to you and no good. Don’t forget running is a process and comparing yourself to others will only hinder the growth in your own journey. The one most important thing to remember is that only you can make yourself or break yourself, so it is upon you whether to get demotivated looking at others or believe in yourself and continue with all faith and perseverance. The stamina that you see in hard runners didn’t develop overnight, its the years of hard work, dedication, and discipline developed through numerous efforts.

4. Listen to your body

The biggest change that comes after reaching the age bar of forty is that the demands and needs of your body changes. What once suited you might not suit you now. So what can one do when such changes are occurring in the body? well, believe it or not, the answer to this is very simple, listen to your body. Your body talks to you through various signs, it is up to you to notice them and make changes as per them. If at times, you feel tired or a need to relax, then instead of forcing your worn out body to run, you should change your running pattern suited to the body demands.

Listen your body

5. Socialize to stay inspired

It is always a good idea to have a social circle of people having similar interests, apart from valuable advice, they can also inspire you during the days when your spirit is low. Socializing and joining running clubs or local running groups is always wise to keep yourself consistent even during the days because nobody stays strong all the time and a support group can be a helpful strength during those tough days.

Athletico - The global running community

6. Stay calm and let it heal

Running undoubtedly is a strenuous exercise and at times, even on following the right technique, one gets hurt and it is a part of the running regime. Injuries happen and so do pain, if you are a consistent runner then you cannot always escape injuries, while small injuries may not require much time and attention to heal, bigger injuries do require time and proper attention. What one shouldn’t forget is that bigger injuries should not be ignored like small ones, as after forty your body needs more time to heal. So if you get hurt instead of blaming yourself, stay calm and give it a bit rest because if not given proper care, then it may turn into a bigger injury costing you your consistency and stamina