One of the greatest aspects of running is that it’s more accessible and inclusive than other sports. Old, young, short, tall, wealthy and poor, obese or thin, everyone can be a runner and be a part of the running sport somehow. Furthermore, it is one of the sports you can learn at any time throughout your lifetime, regardless of whether you’ve never been on an entire run in your life or never ran for any other reason than to get a ride on a bus or chase at your beloved child or dog. Many people aren’t sure if they should start running at 40 or more. They worry that it’s too late for them to become an athlete and are worried that they’re not fit or fit enough to be able to run.
Although it’s normal to wonder about whether you’re too old to start running, The simple answer is that no matter if you’re 40 or 50, 75, and even your 90s or 80s, it’s never too late to get started running.
If your 30s are over you and you’re thinking about getting started running, keep going for our complete guide on how to begin running when you’re 40 or more. The initial steps might seem difficult, but we promise you that you’ll soon be hooked.
In this article, we’ll take a look at:
- Do I have to be too old to Begin Running?
- 22 Tips to Get Running at 40 (Or beyond)
Ready?
Let’s get started!
Do I have to be too old to Begin Running?
Humans are naturally fearful and doubtful of our capabilities and our sense of belonging. Unfortunately, our self-confidence in becoming a runner is not a one-off. Many people are worried that they’re too old to begin running and are unsure whether they should think about the possibility of starting running at 40 (and over).
The positive side is that you can silence your fears and voice self-doubt. Many runners begin their training in the late years of their lives. Furthermore, research has shown that regular training can decrease the expected declining aerobic capacity severity as we age.
Though most runners enter in their “prime” times of their peak performance in their late 20s or the early to mid-30s, running isn’t only about speedy finishes. The myriad of health and fitness benefits that come from running can be enjoyed throughout all of life, no matter the age of your runner.
Some master runners (40 and over) can run incredibly fast and win places on the podium at elite distance and marathon races, beating competitive runners by at least a decade their age.
In short, Do not let your age prevent you from running when you’re 40 or above.
22 Tips To Start Running at 40 (Or beyond)
In the end, running when you are 40 is the same as the beginning of running at any time during your lifetime, not even your early years. Running is about making your first steps.
However, running as you age can bring a variety of issues because an older person’s body isn’t as robust and tolerant of the physical demands of rigorous and high-impact exercises.
Below, we offer the top tips on running at 40 (or over):
Implement a Training Plan
Many do not have the time, money or ability to meet with a coach. However, there are plenty of no-cost and premium beginner training programs you can download online, which will allow you to advance gradually, increase your fitness and prepare you to run your very first 5k race or another distance race.
Have a check-up
Even if there aren’t any medical conditions causing you to suffer, it’s crucial to speak to your physician and obtain medical approval if you’d like to run at the age of 40.
Vigorous physical activity such as running can strain your lungs, heart, and overall cardiovascular system. Particularly, if you’ve been inactive for some time, a visit with your physician can help prevent any serious issues by stressing your body.
Connect Online
There are numerous online communities and social media networks for novice runners and experienced athletes alike. In addition to Facebook up to Reddit and Discord, You can meet other runners who are masters and novices who are still learning to begin running at 40 and above.
Online communities often publish motivational questions, tricks and tricks, and inspirational stories of newcomers who have found their passion and purpose, health and even a new lease on life by running.
Find an Instructor
Anyone who is starting will benefit by working with a running coach. Coaches can design a custom training program according to your requirements and objectives.
A running coach may also assist you in improving your running technique. It’s much simpler to run correctly from the beginning than to fix poor posture and poor habits after having been running for a long time.
Sign up to a Running a Club
Running is a sport that can be social, and one most effective ways for runners to receive assistance and advice is to join the local or online running team or club. Running clubs in the local area typically offer regular group runs, including long runs track workouts. They may even host social events such as group dinners, breakfasts after runs, and more.
A running club is a fantastic opportunity to connect with a local running companion who can have friendship on mid-week runs.
Mix It Up
The practice of varying your runs isn’t just an effective method to avoid injuries, but it also helps keep things enjoyable and healthy.
Instead of following the same route each day, explore new directions and different terrain (road trails, grass tracks, etc.) and different exercises (walk/run with steady pace intervals, tempo running, etc. ).
Mixing things up can also decrease the temptation to evaluate your performance one day to the next and even compete with yourself. As you’re beginning to get started, it’s crucial to pay attention to the body’s signals and strive not to overdo it each day.
Practice Proper Form
The correct running form will allow you to run faster and for longer distances since good form increases the efficiency of running and economics. But, running in bad form may increase the chance of getting injured.
The new runner can improve their running form through high knees and sprint strides. Additionally, you can have someone else take a video of you running, so you can observe your running form.
Be aware of the distance you travel.
Our bodies become less forgiving as we age, and recovering takes longer. Therefore, older people ought to consider running a lower total quantity to prevent injuries and overtraining.
Don’t be afraid of speedwork.
While you must build an aerobic foundation to keep running without stopping, Once your stamina is up, you can incorporate speed workouts into your workout routine.
Older runners are often unable to do the speed workout, thinking that it should be reserved for those who are competitive and are planning to compete in races. However, any runner can benefit from speed exercises regardless of whether you think of crossing the starting line in an event.
Speed training can boost your fitness level, allowing the runner to go faster for longer. They also help train your body to become more metabolically flexible, so you can use fuel more effectively and burn fat with greater intensity.
Speedwork increases your metabolism and can alter the strains and load on your bones, muscles, joints, muscles, and connective tissues. This helps stop injuries caused by overuse when you run at the same pace every day.
The progress is slow.
Most novice runners are eager to get their training up and running quickly. But, it just takes a few miles to get hooked on the sport in the end. If you’re only beginning to run at the age of 40 or over, it is important to be more careful to increase in terms of distance and speed gradually. The norm would be limiting the growth to 10% every week. So, for instance, when you’ve run 15 miles during the first week, you could raise it by 1.5 millimeters to 16.5 miles the next week if you feel good.
Remember that you’re in the middle of the road. You could be an athlete for the rest of your life even if you only start to run at the age of 40. There’s not a huge need to step up your training to a higher level. This increased the chance of injuries and increased soreness.
Don’t play in the Comparison Game.
One of the most important tips for people wondering whether it is possible to run at 40 is to stay clear of the comparison trap. Studies consistently show that aerobic endurance capacity decreases as you the advancing years (nearly at a linear rate).
It’s highly unlikely that you’ll be faster than an older runner or a younger version of you. So create new objectives and goals for your PRs for each decade you get older. For instance, you might set a 5k PR or a PB in your 40s, then a separate set for the 50s and the list goes on.
Prioritize Strength Training
Strength training is essential in all runners. However, especially master athletes and beyond, resistance training may help reduce the effects of age-related Sarcopenia (loss of mass).
Because muscle is essential to the performance and strength of your body and maintaining your body’s metabolic rate, you are getting at least 3 total-body exercises for strength each week.
Additional Cross-Training and Supplementary Training
Cross-training with low-impact, such as rowing, swimming, cycling and elliptical, can reduce strain on your joints, bones and connective tissues. They are still providing you with cardiovascular exercise. It also helps to increase circulation and recuperate from your runs.
Limiting your run mileage and incorporating cross-training into your routine is especially important as you age because your body will be less tolerant of high-impact running.
Focus on Stability, Mobility and Balance
Stability, mobility and balance exercises can help prevent injuries and help you feel more flexible and relaxed, rather than stiff and tight. The foam roll, the single-leg drills, fundamental exercises, massage are fantastic additions to your running routine for any athlete, especially older runners.
Create Flexibility Work
The tissues of our bodies tend to get tighter as we age, and it becomes more crucial to warm up before any workout properly. Perform a few minutes of gentle cardio exercises and then do dynamic stretching. After exercising, take a stretch and then relax until you’ve cooled down. Think about adding yoga or any other form of flexibility to your workout routine to ensure that you have a full range of motion for your joints and muscles.
Recover like a pro
Professional athletes prioritize healing, and the more experienced you get, the more likely you are to be following in their footsteps. So make sure you stretch or foam roll, and take into carbohydrates and protein right after your run to refuel and cool down as required, and walk around to aid in recovery from your run.
Create realistic expectations
Research has shown that our cardiovascular capability declines as we the advancing years. Therefore, be realistic with your expectations, and be patient with your body’s progress as you get into shape. This will prepare you to feel confident and enthusiastic instead of anxious and dissatisfied.
Change Your Goals
Goals provide runners with direction and a purpose; however, they must be reasonable, clear, relevant, and meaningful.
Set small, achievable goals instead of lofty, vague goals if you’re only beginning your journey to running. For example, you could set goals to walk or run every day for three days initially or do a mile of running continuously for two weeks.
Do not work on rest days.
Planning a day off or an unplanned day when you’re sore or tired isn’t doing anything wrong; it’s intelligent. Running can cause micro-tears on your muscles. These require rest to repair and build back up stronger.
If you’re beginning to get started running when you are 40 or older, you must be taking at minimum two or three days off in the beginning.
Keep your body fueled with top-quality nutrition.
What you put into your body fuels your body; therefore, the best nutrition is crucial to feel and run healthy. Concentrate on natural, whole-food items that are not processed, such as fruits, vegetables, lean proteins, beans, nuts, seeds, and nutritious oils.
Find out the time of your running and eating to ensure you feel energetic and fueled without feeling over-stuffed and full. For instance, you should focus on carbohydrates before your run and mix carbs and protein to replenish your energy following your run.
Do not skimp on your sleep.
A good night’s sleep is an essential element to regaining your workout. For runners, it is recommended to get at least seven hours of rest per night, but 8 to 9 hours is optimal.
Imagine Yourself as a Runner
Finally, regardless of your age, you first start running and embrace your new self-identity as an athlete. Yes, you are an athlete. So wear it proudly and invest in top-quality equipment and pat yourself on the back for performing one of the greatest things you can do to your body and your mind.
As you will see, you’re never too old to start running at 40 or above. So now you’re aware of how to begin running when you are 40; let’s start running your first 5k by following these Couch to 5k plans here!