You might think that running is a younger person’s sport, picturing people chasing personal bests at parkrun, training for marathons, or heading out for a long run before breakfast.
However, you don’t need to be young, fast, or experienced to start running.
The Guardian recently featured 62-year-old Karla Wagner, who avoided running for much of her adult life because it triggered her asthma.
She eventually started in her early 50s and has since gone on to complete several ultramarathons.
Of course, you don’t have to follow her that far. Running can be as simple as jogging around your local park for half an hour, following a “Couch to 5K” programme, or gradually adding short running intervals to your usual walks.
And, if you’ve reached the middle of your life without considering yourself a runner, now could actually be an excellent time to start. Continue reading to find out why.
Midlife can be a good time to rethink how you exercise
By the time you reach your 40s or 50s, your reasons for exercising may look very different from when you were younger.
Indeed, you may care less about chasing personal bests and more about:
- Staying mobile
- Protecting your health
- Managing stress
- Having enough energy to enjoy the things you like doing.
The NHS recommends that adults complete at least 150 minutes of moderate activity or 75 minutes of vigorous activity each week, alongside strength exercises on at least two days.
Running counts as vigorous exercise, so even relatively short sessions can contribute towards that target.
It can also break up your routine, as you can head outside, clear your head, and spend half an hour focusing on something other than work or family responsibilities.
Strength and recovery become increasingly important
It’s vital to remember that taking up running in midlife does mean you need to pay closer attention to how you prepare and recover.
You may not recover from a hard session as quickly as you did in your 20s, especially if you have spent several years doing relatively little exercise.
This is where strength training can be incredibly beneficial.
Exercises such as squats, lunges, calf raises, and simple balance work can strengthen the muscles that support your hips, knees, and ankles.
Also, leave enough time between runs for your body to recover, especially when you are just starting out.
If you experience persistent pain rather than ordinary muscle soreness, stop and give yourself time to bounce back instead of pushing through it.
If you have an existing health condition or concerns about starting more strenuous exercise, speak to your doctor first.
A run-walk approach can make starting much easier
You do not need to head out and run continuously for 30 minutes on your first attempt. In fact, that is likely to make running feel much harder than it needs to.
The NHS Couch to 5K programme starts with short running intervals separated by walking. You then gradually increase the amount of time you spend running over several weeks.
You can take the same approach yourself by starting with a brisk walk to warm up, then alternating one or two minutes of gentle running with a short walking break.
Once that begins to feel comfortable, you can gradually increase the length of the running sections rather than trying to run faster.
This gives your muscles, joints, and cardiovascular system time to adapt while still allowing you to make visible progress.
Alternatively, you might decide that a mixture of running and walking suits you perfectly well and that you don’t want to build up to a 5K.
Having something to work towards can keep you interested
One of the easiest ways to lose motivation is to run without any sense of progress. However, giving yourself a simple target can help.
That might mean:
- Completing your first 5K
- Running continuously for 20 minutes
- Taking part in a local parkrun
- Going out twice a week for a month.
Joining a local group or running with a friend can also give you some accountability and make the experience feel less intimidating.
Or, you may prefer running alone and using the time to switch off. The important thing is to choose something that gives you a reason to keep going.
Get in touch
We could help you manage your finances so you can focus on getting out on your feet more often.
To find out more, please contact us by email at info@investmentsense.co.uk or call 0115 933 8433.
