You are never too old to have your own fitness goals. Even at 50, it’s never too late to explore the joys (and benefits!) of jogging! Of course, running in your 20s is different when you’re jogging in your 50s. Certain things have to be considered before going ahead with your running goals. In today’s post, we are listing down jogging tips for individuals aged 50 and beyond:
Developing a Realistic Goal
In your 20s, you might’ve covered miles running but when you’re pushing 50, your strength and endurance are not on the same level anymore. It’s a fact of life: we get old, we lose muscle strength. And with that comes less capacity to cover more ground. This does not mean you should not set fitness or running goals. You just need to develop a realistic goal so you can motivate yourself and remain an active runner.
Get a Medical Clearance
Do not jog without getting a permission from your doctor. Your doctor knows your medical history, including certain illnesses that might worsen if you strain yourself. If you are unable to get a medical clearance, then it’s probably best to turn to less strenuous activities. But if you got the green light from the doc, then you can go ahead with your fitness plans!
Resting Between Runs
As we age, we don’t bounce from physical strain as quickly as before. And that’s okay! It just means you have to give yourself enough time to recover from your workout. It will take several days for the muscles to recover from jogging because the body is still adjusting to the workout. If you don’t feel 100% better after recovering from jogging the day before, don’t push yourself. We recommend running every other day instead of every day. This gives the body more time to recover from working out.
Don’t forget to expand your fitness repertoire. Do bits of strength training to build and strengthen muscles. This workout will slow down the aging process of the muscles and joints. When you lift weights, the bones, joints, ligaments and muscles become stronger, more resistant to breakdowns. Strength training will also protect the body from injuries. So apart from jogging, dedicate time for planking, lunges, and squats.
Improve Balance and Coordination
The right form and tempo are important when jogging. Make sure you perfected your own technique. Always work on your balance and coordination to minimize injuries or a fall. Start by standing on one leg, then switching to the other leg for 30 seconds. You can also perform basic yoga poses like the eagle pose or king dancer pose to boost balance, flexibility, and coordination. Stretching is also a great way to loosen stiff joints and muscles.
Don’t Forget to Warm Up
Warm up exercises will prep the body for the main event, in this case, jogging. We recommend warming up for at least 10 minutes to stretch and activate the muscles and the joints. Perform dynamic and static stretching such as heel raises, lunges and arm circles. This way, you won’t be as sore the next day.