Running is an excellent sport to boost your cardiovascular health. It also helps to stay strong and fit, especially as you get older. It is understandable that it may not be easy to design a running routine that suits your body’s needs. Be cautious not to push yourself to a level that would be tough for your muscles or injure them. Sounds like a task, eh? Well, here are some tips on how to run well as you get older without harming yourself.
Consult A Doctor
If you are planning to start running or you will be doing that after a break, it is better to consult a doctor beforehand. This is even more important if your weight is higher than what it should be for the age and height. It is recommended to consult a doctor if you are at a higher risk of any chronic condition or had a history of musculoskeletal disorder or injury. Your doctor will help you create a routine that would suit your body’s needs.
Know your limits and Don’t Push Yourself
Face the fact that your body undergoes various changes as you age. Endurance declines, muscle size shrinks, and strength and balance may go for a toss. So, to enjoy the running experience without injuring your joints and muscles, it is essential to know your limits and to stick by it. Of note, limits are different for everyone and depend on diet, activity levels, lifestyle, and genes. Remember, run smarter and not harder.
Improve strength and Flexibility
Two muscles group—hip flexors and calves—are of prime importance associated with running. To improve the strength of calves, you can run along a steep path. This will help to prevent common problems related to calves, such as muscle pull or inflexibility.
The functioning of hip flexors is directly proportional to the speed of running. Tight flexors can prevent you from running efficiently. To prevent this problem, you can include flexibility and strength training in your workout routine.
While you age, your legs may take several days to recover after a long run. Pay attention to your body and don’t start running before you are fully recovered. Or you can choose to run three to four days a week. While you rest from running, you can do activities such as swimming, cycling, and yoga.
Work Out on Your Balance
Improving balance will help to avoid falls and regain balance in case you tend to fall. To improve balance, you can try yoga poses such as eagle pose, tree pose, or king dancer pose. Alternatively, you try standing on alternate legs for approximately 30 seconds.
Take Your Nutritional Supplements
Consuming the required vitamins and minerals will help your bones and muscles to stay healthy.
Physiotherapists can help you with exercises to improve your balance, coordination, pain, strength, and flexibility. Physiotherapy interventions can provide strengthening and stretching exercise program.
In case you have faced any injury while running, you can consider a rehabilitation centre.