The emotional and physical benefits of running for retirees are plenty, but as the years start to slowly creep on you, you may grow more hesitant to begin or resume the sport. But everyone must begin somewhere, and doing so may be a pleasure in the long run if you are consistent and see your efforts come to fruition. So, if you’re ready to start running, here’s how to begin in your 60’s.
Seek Doctor’s Opinion
Before beginning any workout, it is recommended that you consult with your doctor. The reason for this is that there is a tiny rise in the risk for cardiovascular disease when you begin to engage in moderate or vigorous activity.
So the check-up is to ensure that you don’t have an undiagnosed heart problem that you aren’t aware of, or that you aren’t putting yourself through an overly strenuous routine, notably if you are generally quite inactive throughout your adult years.
Gear Up with the Right Attire
Once you’ve got the green light from your physician, it’s time to dress appropriately. Jogging is a very practical workout since it can be done almost anywhere and requires no special equipment. Nonetheless, it is critical to dress the part, particularly when selecting the suitable style of shoe.
Jogging shoes for retirees should be sturdy, padded, and comfortable so that they can easily handle the impact of running. If you’re not sure what style of shoe is ideal for your feet, consult the retail assistants at a running store. Most will be able to assess your form and offer some advice.
Switch Things Up with Dirt Trails
Grass and dirt routes are loved by many long-distance runners. Running over uneven ground not only avoids road impact but also keeps the pressures distributed, preventing overuse injuries.
Experts claim that jogging on trails relieves a lot of the tension that comes with jogging on hard surfaces. When the foot meets the ground on the trails, some of the stresses that would typically be transferred from the concrete up to the ankles, shins, knees, and hips are dispersed.
The lower impact of running trails is likely to feel better than pavement for knee discomfort, shin splints, and any other issue that is aggravated by higher impact. Trail running may also be more effective in avoiding tendinitis in most cases.
Incorporate Strength Training in Your Routine
As you become older, weakened calves and ankles might make you more prone to injuries. Running can cause muscular imbalances or worsen existing ones. Weak calves, for instance, place too much strain on the Achilles tendon. Unstable hip and core muscles overburden your shins, causing shin splints.
Try implementing some targeted resistance training into your workout regime to help you run more effectively. If you’re in decent shape but ever had sports injuries, work on developing the lower leg endurance you will need to run properly.
Flexibility, stability, and muscle strength all tend to deteriorate as we age. This is an inevitable aspect of life. Running beyond 60, thankfully, is a fantastic approach to enhance our physique while also boosting our heart health. Other reported benefits of running include a lower chance of cancer, diabetes, anxiety, and Alzheimer’s disease. Just remember to take it gradually at first and increase the intensity as you go.