Getting started with an exercise routine can be intimidating, especially if you’re not used to regular physical activity. If you’re worried about injuries, losing endurance too quickly, or simply being too slow, don’t worry—you’re not alone! Losing weight and maintaining fitness are just as important in your 60s as they are in your 20s, and running is one of the most popular ways to achieve both goals. You can start slow and ramp up from there; remember that even slow, steady progress counts! This running for seniors beginner’s guide will tell you everything you need to know to get started with your first mile.
Know Your Body’s Limits
The first rule of running for seniors is not to run too far, too fast. You’re going to want to take it easy and listen to your body as you start out. Start by finding a comfortable speed for walking and running, keep that speed consistent as you exercise, and add a little more distance every day. There’s no need to push yourself when starting! After exercising for 30 minutes or so each day, be sure to spend an equal amount of time stretching so you can avoid soreness and injury.
Learn How to Stretch
Stretching is a critical component of any good exercise routine. It can improve flexibility, alleviate joint muscle soreness, and prevent injuries. But while stretching may seem like a quick and easy thing to do, it’s one of the essential parts of a workout. Therefore, if you are looking to start running for seniors, you need to understand how important it is to take your time with your stretches before jumping into a running regimen.
Build Endurance Gradually
Don’t expect just to run a mile right off the bat. You’ll want to take it slow and build your endurance over time. An excellent way to start is by running 2 minutes and walking 2 minutes, alternating between running and walking for 10 minutes total. As you become more fit, you can increase your run duration, decrease your walk duration or even try running without walking at all. However, as you do it, remember to go at a pace that allows you to converse with another person while doing so comfortably! It may seem painfully slow initially but will pay off big time as you gradually build endurance for long-distance runs.
Resting Is the Most Important
As discussed before, you need to make sure that you are resting up for a run before and after. So, please don’t overdo it on your first day of running. If you haven’t done any exercise in a while, start with something low impact like walking. Start small and work your way up to better fitness. When you begin running, consider beginning with a walking/running interval where you walk for two minutes then run for one minute—you get less sore and pushed harder than if you just started all running. Resting is more important than working out! Working out is essential, too but remember that growth comes from rest!
Improve Your Diet
As you age, your body needs more and more protein to sustain muscle mass. Consider eating one gram of protein for every pound of body weight. For example, if you weigh 150 pounds, you need 150 grams of protein daily. The recommended daily allowance (RDA) for persons in their golden years is 10% less than that, so about 135 grams per day for women and 160 grams per day for men.
