Growing older doesn’t necessarily mean we have to slow down. On the contrary, sometimes speeding up can be more beneficial than ever.
A recent British survey showed that while 69% of people aged 16-34 manage to do the recommended 150 minutes of moderate physical activity per week, the percentage drops to 66% in the 35-54 age group and 60% in the over-55s.
Why start running after 60?
Reduced activity after 60 means you miss out on many of the benefits of exercise, both physically and mentally, and one of them is that it also slows down aging.
Clearly, the loss of muscle strength and mass is something to be expected with the passing of time, however, it is more pronounced in those who choose a sedentary lifestyle, as experts point out. Studies show that runners have a 25-40% lower chance of premature death than non-runners, while their average lifespan is three years longer.
But beyond the years of life we gain from running, runners enjoy a better quality of life, with a lower chance of developing chronic diseases, greater independence, more social contacts and a sense of purpose.
9 tips, according to experts, to run longer and harder after 60
- Walk before you run: If you’re starting out now, start with walking and add jogging intervals, using Jeff Galloway’s “Jeffing” method (e.g. 60 seconds walk, 60 seconds run). Gradually increase the time you run as you improve.
- Respect recovery: As you age, the body needs more time to recover. Plan 2-3 days of rest per week, especially at the beginning, while continuing to train actively but moderately.
- Strengthening: Do slow weight training 2-3 times per week, 3-4 sets of 6-8 repetitions. Start with body weight and add extra weight. Focus on your calves, which weaken after 40.
- Sprinting: Experts recommend weekly sprints to activate muscle fibers and increase bone density. Start with one sprint per week, working up to 10, then alternate between uphill and flat terrain.
- Balance training: Balance is affected with age, which increases the risk of falls. Try standing on one leg for 30 seconds.
- High-intensity interval training: A Mayo Clinic study found that 12 weeks of interval training significantly improved metabolism and insulin sensitivity. Try 4 x 4-minute bursts of intense effort with 3 minutes of recovery.
- Protein: Eating protein is important for maintaining muscle mass. Runners over 50 need more protein — about 35-40 grams after a run and 1.4-2 grams per kilogram of body weight daily. Vitamin C also helps reduce muscle loss.
- Stay flexible: Stretching after a run or doing exercises like Pilates and yoga can help maintain range of motion and improve your stride.
- Cross-training: To avoid orthopedic problems, combine running with other low-impact exercises like swimming.
Don’t forget:
- It’s never too late to get off the couch and run towards a healthier and more fulfilling life.
- For your safety, before starting running or any new form of exercise, it’s a good idea to visit your doctor.
