Running is not just for the young and middle-aged. More and more seniors are starting or returning to running as a way to keep fit. A recent article even described a ninety year old marathoner who is setting world records for her age group. The benefits of developing a healthy running program far outnumber the risk of not being active. Research has found that seniors who run have their aging process slowed down and their aerobic capacity maintained as they age. If running has been something you wished you had started earlier in life, it is not too late to be a runner.
First, make sure to check with your doctor and then be sure to begin to gradually work into a running program. Walking at least three times a week at first would help your body initially build more calcium to help strengthen your bones. Two days a week of strength training can also help. As your walking time increases, you can begin to add small amounts of running intervals into your program. For example, start by walking for ten minutes, then begin your intervals by running for a minute and walking for five, then repeat 4 times. Your goal over several weeks would be to gradually increase the amount of time running and reduce the walking minutes. Always be sure to do a walking warm up and a cool down to help keep you muscles relaxed. After 6-8 weeks you should be able to run for almost 30 minutes. You could find a 5K around your 8th week to celebrate your running program and help keep you motivated as you build up your endurance. Don’t worry if you can’t run the complete 3.1 miles as you are allowed to walk if you need to. Just know that as you cross the finish line, you have a new Personal Record (PR) that you can use to help gauge the improvements in your program overall.
Chi Running Instructors are strong advocates of gradual progress and starting or returning to running should always be done slowly, so that injuries caused from overuse and improper technique do not become a roadblock to your new exercise regime. Learning Chi Running is a good way to ensure that your program is effortless and injury-free. And by the way, you are considered a runner with the first step you take on this new adventure. Welcome aboard.
See the articles;
“Running for exercise mitigates age-related deterioration of walking economy” by Justus D. Ortega, PLOS ONE, DOI: 10.1371/journal.pone.0113471, published 20 November 2014.
Additional source: University of Colorado Boulder news release, accessed 21 November 2014.
http://www.runnersworld.com/general-interest/woman-92-becomes-oldest-marathon-finisher
