{"id":25834,"date":"2025-09-04T19:50:54","date_gmt":"2025-09-04T16:50:54","guid":{"rendered":"https:\/\/www.liberalglobe.com\/?p=25834"},"modified":"2025-09-04T19:50:54","modified_gmt":"2025-09-04T16:50:54","slug":"running-after-60-never-say-never","status":"publish","type":"post","link":"https:\/\/www.liberalglobe.com\/?p=25834","title":{"rendered":"Running after 60? Never say never"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Growing older doesn\u2019t necessarily mean we have to slow down. On the contrary, sometimes speeding up can be more beneficial than ever.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Why start running after 60?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But beyond the years of life we \u200b\u200bgain 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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>9 tips, according to experts, to run longer and harder after 60<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>Walk before you run:<\/em> If you&#8217;re starting out now, start with walking and add jogging intervals, using Jeff Galloway&#8217;s &#8220;Jeffing&#8221; method (e.g. 60 seconds walk, 60 seconds run). Gradually increase the time you run as you improve.<\/li>\n\n\n\n<li><em>Respect recovery:<\/em> 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.<\/li>\n\n\n\n<li><em>Strengthening:<\/em> 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.<\/li>\n\n\n\n<li><em>Sprinting:<\/em> 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.<\/li>\n\n\n\n<li><em>Balance training: <\/em>Balance is affected with age, which increases the risk of falls. Try standing on one leg for 30 seconds.<\/li>\n\n\n\n<li><em>High-intensity interval training:<\/em> 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.<\/li>\n\n\n\n<li><em>Protein:<\/em> Eating protein is important for maintaining muscle mass. Runners over 50 need more protein \u2014 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.<\/li>\n\n\n\n<li><em>Stay flexible:<\/em> Stretching after a run or doing exercises like Pilates and yoga can help maintain range of motion and improve your stride.<\/li>\n\n\n\n<li><em>Cross-training:<\/em> To avoid orthopedic problems, combine running with other low-impact exercises like swimming.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Don&#8217;t forget:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It&#8217;s never too late to get off the couch and run towards a healthier and more fulfilling life.<\/li>\n\n\n\n<li>For your safety, before starting running or any new form of exercise, it&#8217;s a good idea to visit your doctor.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Growing older doesn\u2019t necessarily mean we have to slow down. On the contrary, sometimes speeding up can be more beneficial than ever. A recent&#8230;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3004,3046,2993,2999],"tags":[7319,3214,3091],"class_list":["post-25834","post","type-post","status-publish","format-standard","hentry","category-activities","category-exercising","category-life","category-travel","tag-ages","tag-life","tag-running"],"_links":{"self":[{"href":"https:\/\/www.liberalglobe.com\/index.php?rest_route=\/wp\/v2\/posts\/25834","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.liberalglobe.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.liberalglobe.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.liberalglobe.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.liberalglobe.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=25834"}],"version-history":[{"count":1,"href":"https:\/\/www.liberalglobe.com\/index.php?rest_route=\/wp\/v2\/posts\/25834\/revisions"}],"predecessor-version":[{"id":25836,"href":"https:\/\/www.liberalglobe.com\/index.php?rest_route=\/wp\/v2\/posts\/25834\/revisions\/25836"}],"wp:attachment":[{"href":"https:\/\/www.liberalglobe.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=25834"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.liberalglobe.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=25834"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.liberalglobe.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=25834"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}