What’s the craziest thing you did after turning 40? Does running make the top of the list? So many people think that you’ve missed your chance to run after 40, but that couldn’t be farther from the truth. In fact, learning to run in your 40s can help you slow down aging, prevent age-related injuries, sustain muscle mass, and live a healthier, happier life as you grow into your golden years.
In this guide, we’ll cover everything you need to know to get started on your running journey. It’s going to be epic. Are you excited? Let’s get into it!
Know the Lingo
We’re kicking off with an overview of key running terminology you should know that will help you train better:
- Pace: Your speed
- Stride: The length of your steps
- Cadence: The number of steps you run per minute
- Foot strike: The moment your fit hits the ground
- Form: How you position your body while running
- Running economy: The amount of oxygen your body consumes at any given running speed (faster speeds = more oxygen)
- BPM: Beats per minute (measures heart rate)
- Runner’s high: The feeling of euphoria after a run triggered by the release of endorphins
- Fartlek: Swedish for “speed play,” it refers to varying your run with intervals of fast running and “regular” running without stopping between speeds
- Overtraining: Working your body out beyond its ability to recover
- Recovery run: A short, slow-paced run designed to help your body recover, usually done at a conversational pace (about 60-75% of your max heart rate)
Great, now that we’ve got some key terms out of the way, let’s talk about what you really want to know: how do you start running?
Walk/Run Training for Beginners
Babies learn to crawl before they walk, then run. The same is true for adults. Luckily, we’re passed the crawling stage, so we can focus straight on walking. Learning how to walk like a runner is what really sets your training apart from your everyday strides.
Walking training before running should include 30 minutes of daily exercise, gradually increasing the speed you walk and possibly the incline for improved endurance.
After two weeks to a month of daily walking, you’ll be ready to introduce running intervals. When we say “running,” we really mean a light jog. A lot of people are shocked that running isn’t about reaching top speed and being able to hold it for long periods of time.
Sustainable running allows you to vary your speeds as needed, ultimately allowing you to reach goals in a specific amount of time, e.g. completing a marathon or running in a race.
Getting the Right Gear
You’ll 100% need to invest in some high-quality running shoes that offer ample arch support and good shock absorption. Avoid training in street sneakers as these have not been engineered to support your best gait or protect your feet and legs from the impact of running.
You may also want to get yourself some running tights, which help moderate your body temperature and provide comfort while you’re outdoors.
Furthermore, don’t forget a high-quality water bottle that you can bring along with you. You might also look into a hydration belt, pack, or soft flask that you can carry while keeping your hands free.
Oh, and don’t forget some Bluetooth headphones so you can jam out to a good running playlist.
Do I Need to Talk to a Doctor First?
It’s a good idea to see your primary care doctor before starting a new exercise program. They can perform a stress test and check your heart to ensure that there are no underlying risks to running. For example, if you’re taking certain medications, running might impact your heart rate. If you have a cardiovascular condition, then you’ll need to get clearance from your doctor and make sure that running is safe for you.
Doctors can offer guidance on how to effectively and safely train your body based on your current age, weight, fitness level, and any conditions you have or medications you take. Overall, it doesn’t hurt to consult with them and have a stress test done before you start training.
Find Top Runner’s Supplements With Fixx Nutrition
Runners need electrolytes in addition to water for improved hydration. And when it comes to staying energized, they turn to Fuel X as the leading choice.
Proudly partnered with the Gold Coast Marathon, Fixx Nutrition has helped thousands of athletes and new runners like you get the best out of their workouts.
Browse our shop to learn more, and check out our blog for more training tips and inspiration. We’re excited for your running journey, and wish you the best of luck!
