10 Tips For Running After 50

Running can be a great form of exercise for people over the age of 50, but it’s important to keep in mind some specific considerations to prevent injury and ensure safe and enjoyable running. 

 

First things first, it’s a good idea to get some expert advice. Before starting any exercise program, it's important to check with your doctor to make sure you're healthy enough for running. 

 

It’s important to start slow. As we age, our bodies take longer to recover from exercise. It's important to start slow and gradually increase the intensity and duration of your runs. This can help prevent injury and allow the body to adapt to the increased demands of running. That doesn’t mean you can’t run! Just means there are a couple of extra steps you should take. 

 

Luckily for you, we’ve got our top 10 tips right here: 

Maybe choose an event to keep you focused, whether that's a parkrun or a marathon, it's something to aim for. 

 

Be realistic - look at where you are now and don’t get hung up on where you were. Stay positive and enjoy the process. 

 

Join a group, club or run with a friend. There are plenty of local clubs around, including Masseys, Northbrook, Sphinx, Balsall Common, Kenilworth Runners, Earlsdon Running Club to name but few. 

 

It might take a bit longer for your body to bounce back, so schedule in recovery days. Listen to your body - don't run if you don't feel up to it. 

 

Incorporating other forms of exercise such as strength training, yoga, or cycling can help improve overall fitness and reduce the risk of injury from repetitive motion. Days off from running don't have to mean complete rest, they could involve cross training, such as yoga, spinning, swimming or pilates. 

 

This is important for runners of all ages, but as you get older it becomes more so. Simple leg and core exercises can make a really difference, stronger muscles can help ease the stress on your joints. 

 

Again, balance and flexibility is important for runners of all ages, but as you get older it can help stop you feeling stiff. 

 

It’s important to warm up before running to increase blood flow and prepare the muscles for exercise. Cooling down after running can help reduce muscle soreness and stiffness. Don't ignore any niggles or first signs of injury, but get them checked out sooner rather than later. Massages, foam rollers, stretching, and rest days are all important. 

 

Your body needs good fuel and requirements will change as you get older. Drinking plenty of water before, during, and after running can help prevent dehydration and promote overall health. 

 

Wearing appropriate running shoes with good support and cushioning can help reduce the risk of injury and promote comfortable running. Get a gait analysis and choose the correct shoes for you. You might find you need to get your gait checked regularly as it can change as you get older. We'd recommend Coventry Runner for gait analysis and trainers - fantastic place and the staff are so knowledgeable. 

 

The reality of what you know you’re supposed to do and what you actually do sometimes differ but we’re only human. We all slip up and eat the wrong things or miss a training day, the important thing is to let that go and start again tomorrow. 

 

Remember, age is just a number. Happy running!