Life changes after 40. It’s not for the worst, but the start of middle age means that adults have to consider their body’s differently in sports than someone in their 20s or 30s.
Whether you’re learning to run at 40 or have been hitting the pavement for decades, the natural aging process introduces new challenges to be mindful of. Being aware of these issues can help you manage risks, minimize injury, and maximize your performance, no matter where you run.
Expectations vs. Reality: Can You Run in Your 40s and 50s?
You can absolutely start or continue a running habit well into middle age and beyond. People are still completing marathons in their 60s and 70s! However, you may need to adjust your expectations for running. Namely, your pace will likely be different than it was when you were younger for several reasons:
- Oxygen available during exercise (VO2) levels decline about 10% each decade.
- Maximum heart rate declines one beat per minute each year after 40.
- Speed drops about 1% annually after 40.
This may sound negative, but don’t worry. With the right training program and dedication, you can keep running (or learn how to) and enjoy it just as much as you would have at any other point in your life.
In fact, many people who start running in their 40s and 50s appreciate it even more because they recognize all the benefits it brings to their well-being as they age.
Look at how many people are still in their 90s motoring around. Living an active lifestyle is the best way to age slowly. Dr. Linda Fried, dean of Columbia University’s Mailman School of Public Health in America, told the National Council on Aging shows that exercise is “ the closest thing we’ve found to a magic pill” when it comes to slowing the aging process.
Maximizing Recovery and Preventing Injuries
There is a higher risk for injury for middle-aged runners due to decreased muscle mass, bone density, and slower recovery periods. This isn’t a dealbreaker, but it does mean you should take additional steps to keep yourself safe.
This means taking more rest days if needed, performing yoga and stretching to improve flexibility, strength training to sustain muscle mass, and pacing yourself to prevent overuse and inflammation.
Older runners can experience greater loading on their lower extremities, increasing the risk of a tibial stress fracture. They can also be at a higher risk for bone fractures, shin splints, runner’s knee, and an achilles tendon tear.
Being mindful of your body, listening to its signals, and going slow and steady is the best way to protect your wellbeing as you run.
Tips for Success
Stay Hydrated
Good hydration helps your muscles function properly, warding off fatigue and cramps. The key is to ensure your water is infused with electrolytes, the essential minerals that will help supply energy to your muscles and cells.
Perform Dynamic Warm-Ups
Dynamic warm-ups involve activating your core muscle groups. Exercises like high kicks and arm circles are great to help runners warm up. Stretching is better after a workout, since it helps the heartbeat return to a healthy baseline and release lactic acid from the muscles.
Embrace the Journey
Learning to run in mid-life is a wonderful experience that can leave you feeling younger, more energetic, and hopeful about the future. But it does require patience, tenacity, and endurance. Remember that you may not be able to “hit the ground running,” but that the months you spend slowly learning to walk before you run will help build the foundation for a life-long activity.
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