You'll be feeling that runner's high in no time
POV: You're sitting on the couch, staring out at the first perfect summer day, wishing you could hit the neighborhood loop instead of downward dog in a dark, sweaty yoga studio. But a run just doesn't seem in the cards. Perhaps that's because you’ve never identified as a
“runner”
or maybe you used to crush miles back in your teens, 20s, and 30s but have taken a few (okay, many) years off. Sound familiar? Then you're in the right place—because this running plan is for you. It’s no secret that starting your running journey in adulthood can be a little overwhelming, especially as you get older. But whether you’re a running newbie looking to hit the trails, or a seasoned vet ready to make a return, your running journey is ready when you are.
When you're over 40, your body might move a little differently than it did at 20 or 30. So, there are some keys to success: Stick with a solid routine, make modifications when necessary, take small breaks, and slowly increase workout length if you want to hit your goals. It's also important to add in strength training to continue to build those rediscovered lower-body muscles.
Identify your motivation and set a goal
Positivity and optimism go a long way when you’re getting back into the swing of things. Do not self-loathe or guilt yourself into working out and remember that we do this because we love our bodies and what they do, not because we are punishing ourselves. Next, identify your short and long-term goals, and set the tone for your training plan. We don’t have an expiration date, so don’t try to rush back into things. Give yourself grace, take it slow, and adopt a patient approach. Life is busy, but committing to running and adding an extra hour of you time is not selfish or self-indulgent. Self-care is health care, and physical exercise fits the bill.
Start small
Try taking it one mile at a time, and keep it manageable. Start with just one mile, then bump it up to 1.5, then two, and keep going until you get to your ‘sweet spot’ where you really enjoy the experience and feel invigorated afterward.
Invest in killer running shoes and attire
There is nothing more motivating before a daunting workout than a cute workout set and some cool new shoes. Choose the best sneaks for your foot and fit preference, and make sure the daily trainer is comfortable and designed to withstand the running volume you expect to do. Most larger metro areas have several running specialty shops, so consult the knowledgeable staff at these stores and they can guide you into buying the right shoe for you. Just aim to replace your running shoes once every 563 to 644 km, because worn out shoes increase your chance of injury. In the same vein, investing in running socks to avoid blisters, a comfortable sports bra to keep you supported, and if you’re running outside, bright clothing to stay visible.
Prioritize cross training and honor your recovery
You may think the more you run, the quicker you’ll improve, but this can actually lead to injury and burnout. Build volume to a manageable level before you burden yourself with starting intense, fast workouts. And as you gradually build that cardio endurance, don’t forget to add cross training and recovery days to your weekly workouts. A thirty-to forty-five minute session on the elliptical or swimming laps in the pool once or twice a week provides wonderful aerobic stimulus without the stress on connective tissue and bones. Stretching and foam rolling post-runs is also recommended, so hit the hamstrings, quads, glutes, and calves.
Adapted from: Women's Health
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