Running long distances can be a challenge at any age, but as we get older, our bodies may require more care and attention to perform at our best. If you’re over 40 and considering running long distances, there are some things you can do to ensure a safe and enjoyable experience. Here are some tips for running long distance after 40 years old:
Consult with Your Doctor: Before starting any new exercise program, it’s important to consult with your doctor to ensure that you’re healthy enough to participate. This is especially important if you have any pre-existing medical conditions or concerns.
When I started getting serious about running, I asked my doctor to do a full blood panel and physical to check my heart as well as to see if I had any conditions that would cause issues along the way.
Most of the time, your doctor will encourage you to start a run routine because studies show that running actually helps the aging process. This article shares that running helps to people live longer and avoid some disabilities as we age:
Super Stars
I run with a special lady named Venita Bell Shaw who is a star runner in my eyes. She is over 60 years old. Every chance to run with her, I am so inspired. When ever she participates in races, she tends to be the fastest in her age category. Matter of fact, she is faster than a lot of us 40 year olds. She is my local hero for sure.
Betty Lindberg a Atlanta native just recently broke a record for running a 5K. She finished in 59 minutes and 6 seconds at the age of 98 years old. https://www.tiktok.com/@citiusmag/video/7204185837486066987
Natalie Dorset is a run coach who started running at the age of 41. She has been featured in Woman’s Running article. She fell in love with long distance running after her boyfriend signed her up for a local 5K. http://www.thelaughingrunner.com/
Slower Is Better
Start Slowly: If you’re new to long distance running or have been inactive for a while, it’s important to start slowly and gradually build up your endurance. This can help prevent injuries and allow your body to adjust to the increased demands of long distance running. We think that going on a sprint is what running is, and that is simply incorrect information. Whether you jog or run fast, all of it counts.
I have injured myself by going out too fast. I was trying to keep up with other runners. It’s not worth it. If you are just walking and running intervals, do that until you feel strong enough to run for longer durations.
You Should Be Lifting
Incorporate Strength Training: As we age, our muscles and bones may become weaker and more prone to injury. Incorporating strength training exercises, such as weightlifting or bodyweight exercises, can help improve muscle strength and endurance, and reduce the risk of injury.
I am not telling you that you need to be lifting heavy. Your own body weight is enough. If you do use weights, start light and work up to larger ones. Go to your local gym and participate in strength training classes with others. I love taking Body Pump and Barre at my local gym.
Incorporate Strength Training: As we age, our muscles and bones may become weaker and more prone to injury. Incorporating strength training exercises, such as weightlifting or bodyweight exercises, can help improve muscle strength and endurance, and reduce the risk of injury.
I am not telling you that you need to be lifting heavy. Your own body weight is enough. If you do use weights, start light and work up to larger ones. Go to your local gym and participate in strength training classes with others. I love taking Body Pump and Barre at my local gym.
Your Muscles Are Cold
Stretch and Warm Up: As we get older, our muscles and joints may become stiffer and less flexible. It’s important to stretch and warm up before any long distance run to prevent injury and improve performance. DO NOT… I repeat, DO NOT open your front door and just go running. This will do two things; one you will take longer to get into the stride of your run, and secondly, you may injury yourself!
Even if you take 5 minutes to do squats, legs swings, calf raises this is better than just jumping straight into a run.
Heres a quick and easy video of a warm up.
https://www.youtube.com/watch?v=sfF4f-QGRn8&ab_channel=JamesDunne
Your Body Will Tell You
Listen to Your Body: As we age, our bodies may require more rest and recovery time after exercise. It’s important to listen to your body and take breaks or rest days as needed. Overtraining can lead to injury and can be detrimental to your overall health and well-being.
I have seen a few people who run 365 days a year. These are run streakers. I admire them, but I typically need at least one rest day. There are days that I am physically sick and my body is exhausted. There may be days that I have worked out harder and longer, and my muscles needs additional time to recover.
After my marathon, I was doing some reading and I read that it can take months for the body to recover after running 26.2 miles. For the more experienced runner, they may not need months or weeks because their bodies have been training longer and more consistently with that training load. This type of experienced runner may only need a few days.
I took a week after my marathon to rest. Zero running for a week (it was odd after training 3 to 4 times weekly for months) I am sure I could have taken more time, but I was feeling good and felt great getting back out on the pavement.
The key is to be kind to your body.
You are not proving anything to anyone, so be easy.
Wiser more experienced runner always tell me this, “running will always be there.”
Rest Can Look Different Depending on the Day
Highly Suggest
Running long distances after 40 years old is so do-able, but you will need to pay attention to yourself to ensure a safe and enjoyable experience more than a typical 25 year old who starts running. By consulting with your doctor, starting slowly, incorporating strength training, stretching and warming up, and listening to your body, you can set yourself up for success and achieve your long distance running goals. Remember, it’s never too late to start a new exercise routine and improve your overall health and well-being.
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