Good Lifestyle

Running is one of the most effective forms of exercise for those looking for a calorie burn And this coveted "Runner's High". It can also motivate you to explore and go out, even during the colder winter months.

Once you have reached fifties, however, picking up running in Hobby may seem a little intimidating - maybe you even convince yourself that you are just "not a runner". But trainers and doctors say that if you are intelligent on this subject, the race and jogging can be a great way to stay in shape at any age. Read the rest to find out how they recommend running safe in 50.

Read this then: If you are between 50 and 80 years old, you should do it daily, say doctors .

As we age, our body becomes more likely to wear - and it might seem that you cannot "bounce" as quickly as you did.

"The bone density and the flexibility of the joints decrease with age", " Nancy Mitchell , a authorized nurse And the writer contributing to Assassa Living, said. "This is often due to hormonal fluctuations, diet changes and following a drop in lubricating liquid in the joints. It is not uncommon for people over 50 to begin to experience pain or the 'Knee discomfort due to these changes. "

But according to Dave Candy , DPT, certified specialist in the board of directors in physiotherapy in orthopedic, and Owner of More 4 Life , "Light degenerative changes" should not discourage you. "This does not mean that you cannot run, but it means that you must be more diligent on the use of the appropriate technique, the right type of shoes and the adjustment of your training volume according to," -he.

Push too loudly can cause injuries, and Caroline Graining , International Sports Sciences Association (ISSA) Certified personal coach For the personal trainer fitnessrainer certification, notes that your body will tell you what it needs - so do not ignore it.

"Above all, listening to your body should be a main concern; if something does not feel quite correct during a race, stop immediately and ask for a doctor if necessary," she said.

Experts also say that you may want to talk to a health professional before laceting your new shoes.

"As soon as possible, it is advisable to consult a doctor or a physiotherapist before starting any new exercise routine. Take into account physical limitations or joint pain that could be present before starting," Michael Hamlin , NCSA, CSCS, personal trainer , and the founder of Everflex Fitness, said. "As young as you feel, age is always an important factor to consider with regard to the race."

You may want to ask these questions during your annual physique, according to Michelle Quirk , MD, doctor, Certified racing coach , and founder of Mindful Marathon. "It is important to know how drugs and food supplements affect your race and recovery," she notes.

Read this then: Gernor this helps you lose weight and sleep better, says a new study .

For runners of all ages and all capacity, stretching is crucial. And at the age of 50, you must certainly take the time to warm up and recover.

Graining recommends stretching to tighten your race. "It is essential to stretch before and after the race to reduce muscle pain and help keep the joints submitted," she said.

Do not forget to stay hydrated also, because your body loses electrolytes while you run. Graining and Hamlin suggest taking water with you by jogging, especially if you go in the heat.

Do not expect to start hammering the sidewalk and recording miles for miles right away, even if you have been a runner in the past. Instead, you will want to establish a plan and gradually increase your distance.

Candy recommends starting with a low mileage goal, which you can over time. "If you just start, it can mean running for a eighth to a quarter of a mile at a time with an interspersed walk," he said. "Over time, gradually increase the distance you make and reduce your walking intervals until you can run a mile without stopping."

That being said, do not precipitate the process. "The general rule is not to increase your training volume more than 10% per week, but when you are at very short distances, [the addition] of 0.1 mile both can be carefully slow "Said Candy. However, do not go up your mileage more than a quarter of a mile per week, according to Candy's recommendation. "In this way, you prevent overestimated injuries and you can continue to run."

Mitchell suggests a 10 -minute session to start. "The idea is to avoid putting a sudden stress on the joints," she said. "Give them time to acclimatize to your new routine."

Read this then: Do you like to walk barefoot inside? This podiatrist says you should stop now .

Although you don't want to run too far, you don't want to run too fast either. According to Quirk, you must keep your "conversational" race.

"In terms of rhythm, I like to advise the level of effort rather than looking at a specific moment on the watch," she explains. "My best advice is to keep things conversational." She advises to invite a friend to run with you and chat.

"If you are unable to continue a conversation without being breathtaking, your level of effort can be too high for your current fitness level, it is therefore normal to slow down or walk," says Quirk.

Another current suggestion of health professionals and trainers is to incorporate other forms of exercise. When you feel well during the race, it may be tempting to keep it every day. But you will make your body a favor (and always burn calories) if you move it in a different way.

Hamlin recommends changing it with walking, cycling or swimming, and Brett Durney , co-founder, personal trainer, and racing trainer At Fitness Lab, indicates that the integration of strength training is essential.

"Keep your nucleus, upper body and lower body by particularly emphasizing shoulder stability, heart stability and hip stability will considerably help your race and technique, he says. "" Among the thousands of progress you make, will be made better. ""

Hit the gymnasium or work at home with body weight movements such as slits, hip propellants and boards. "These will help with all that precedes and will help you maintain this very important muscle mass in life later," says Durney.

But again, don't push yourself too hard and don't give yourself a break. "Do not be afraid to take more days of rest and recovery because your body adapts to the new diet," explains Quirk.

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Running may seem an easy and affordable sport to unravel, because it does not require much to start. But an area you don't want to skimp is your sneakers. AE0FCC31AE342FD3A1346EBB1F342FCB

"Race shoes are generally distributed in three categories: movement control, stability and neutral shoes. These categories go from the most at least pronation control," explains Candy. "Pronation" is when your foot rolls inward because it strikes the ground.

When you go to the store, you will probably see attractive options, but although the style is important, it is not the key component here. "Do not only choose a pair of running shoes because you like their appearance," says Candy. "Go to a running shoe store and ask them correctly."

Your shoes should also be replaced regularly because worn sneakers can cause injury, says Hamlin. Candy recommends exchange them every 500 miles.