Running after 40: The pros and cons to consider
Jogging remains stylish, and we see an increasing number of people of all ages lacing up their sneakers. However, it is after the age of 40 that we observe a growing interest in walking. Jogging can be a remarkable way to stay in shape, improve your cardiovascular and mental health, and, beware, increase your longevity. The problems and risks that may arise from this should also be taken into consideration.
Physical Benefits of Running After Forty
Regular jogging can assist in weight control as it is an efficient calorie-burning activity. Moreover, it can help us avoid or manage various health problems, including high blood pressure, type 2 diabetes, and some cancers. Running also enhances mental performance and reduces mortality risks. Running can also increase muscular strength and endurance, which is crucial as we age. It can also help improve sleep quality, an aspect that is often affected by age.Mental Benefits of Running After Forty
Running has health benefits for both the body and the mind. It can help elevate mood and reduce anxiety. You may feel happier, more relaxed, and less irritable if you run regularly. Moreover, it can increase your confidence and sense of self. Running can also be a social activity. You can join a group of runners or participate in local races. It will allow you to connect with other people and enjoy physical activities more socially.Challenges and Risks of Running After 40
Although running has many benefits, there are also challenges and risks to consider, especially for those who start running after forty.- Risk of injury: As we age, our bodies become more prone to injuries. Muscles, tendons, and ligaments are not as elastic as they used to be, which can increase the risk of injury while running. Additionally, recovery from injuries may take longer as you age.
- Decrease in bone density: From the age of 30, bone density starts to decrease. Running is a high-impact sport that can stress bones and joints. Running can make fractures more likely if you already have low bone density.
- Heart problems: Although running can be good for your heart, it can also strain it, especially if you already have heart problems. Before starting a running program, it's important to get a doctor's approval, especially if you're over 40.
- Joint wear: Running can cause wear and tear on the joints, especially the knees and hips. This can lead to long-term problems like osteoarthritis.
- Need for proper warm-up and cool-down: According to the Mayo Clinic, it is important to properly warm up and cool down before and after running. This can help reduce stress on the heart and other muscles. However, it may add time to your workout routine.
Tips for Starting Running After 40
If you're considering starting to run after you turn 40, the following advice may be helpful:- Start slowly: Take it easy at first; you don't need to complete a marathon to feel like a runner. Have you heard about the Truly Run concept?
- Listen to your body: Stop running as soon as you experience any pain or discomfort and take a break. Nothing is more frustrating than starting something and having to stop halfway through, especially if it's due to an injury.
- Do it regularly: Try to run consistently, not necessarily every day, but several times a week. Consistency is the key to reaping the benefits.
- Enjoy yourself: Running should be something you enjoy. Getting a taste for running is not easy, and the main reason is wanting to go too fast. The feeling of suffocation is unpleasant, so start very slowly. Find a way to make running fun for you, whether it's running in beautiful places, listening to music or podcasts while running, or running with friends.
Running after forty can be an excellent way to improve your physical and mental health. Regardless of your age, it is never too late to start running and enjoy the benefits this activity can bring to your life. However, it's important to consider the potential challenges and risks, and it's always best to consult a medical professional before starting any new exercise regimen.