If you start running when you are young, it may be hard to admit that you need to slow down
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Your legs, back, hips and shoulders will be stiffer than when you are young, especially when you wake up or sit for a long time
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As long as reasonable training, scientific running, you can run any time! For middle-aged new runners, it is very important to keep moderate in increasing exercise time and intensity
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Listen to your body more and have a rest before you start! About running training, injury recovery running equipment, race registration, race Story Sharing and other issues, please add wechat for consultation – Guess you like it – What are the benefits of running to body organs? How to judge the speed drop in the second half of a successful marathon? In fact, you can effectively speed up! Reply to the following keywords in the background
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Age does not mean hindrance
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05 simple leg and core movements such as squats, planks, push ups and lunges can greatly improve your running performance and endurance
All in all, running slowly ensures that you build health and strength while minimizing the risk of injury
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At this time, listen to your body
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As we grow older, we lose muscle strength and aerobic capacity, and we usually can’t retrain and compete at the same level as we did when we were young
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06 increase flexibility over time, everyone’s muscles and tendons lose some of their elasticity
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If you have just started running, the weekly training schedule can be like this: day 1: 20 minutes of strength training day 2: 20 minutes of easy running day 3: rest day 4: 30 minutes of cross training activity day 5: 30 minutes of relaxation activity day 6: rest day 7: 45 minutes of jogging to adjust expectations and choose realistic goals, And be proud that you are still a positive, determined runner
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Now it may take weeks to recover
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In addition, you should make sure that you warm up properly before running, especially in the event of a race or hard exercise
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Although less exercise will lead to a lot of fitness and performance decline, personal aging depends more on your lifestyle, diet, genetics and activity level and other factors
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You may find that running every other day, rather than every day, makes you feel better
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You may need to take new steps to prevent injuries, such as regular massage, foam shaft and more rest days
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07 injury prevention and recovery if you are a new runner, you are not familiar with running, or you have not participated in this sport for a long time, please go to the hospital to check in advance to ensure that you are healthy enough to take vigorous exercise
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Whether you’re training for a marathon or trying to develop a running habit, it’s important to set training goals that suit your age and current fitness level
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If you don’t fully recover, don’t force yourself to run
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Start by walking for 5 to 10 minutes or jogging, then do some dynamic stretching
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But you know what? Running actually has a great impact on muscles and joints
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A sudden increase in speed or distance usually results in injury or soreness
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Although running is good for people of any age
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In fact, many runners come into contact with running at this age
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04 increase strength training strength training is good for runners of any age, but these benefits are more important for older runners
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If the balance is good, the possibility of falling is less; If you train specifically, you can recover your balance more easily
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Unfortunately, this is a fact in our lives
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Step by step is very important
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Running is a good way to improve cardiovascular health
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In addition, increased muscle strength also helps your muscles absorb more impact during running, thus reducing the pressure on your joints
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It’s a good way to keep a sense of happiness in middle age to let go of the expectations of your youth and avoid comparing your older self with your younger self
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According to scientific analysis, people are more likely to suffer from physical overuse after middle age
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When you were in your 20s, leg pain kept you from working for a few days
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If you listen to your body, you may be able to run every day when you are young, but as you get older, you will find that you are not running as fast as before
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Or, perform some basic yoga balance, such as the tree pose, Eagle pose, or King dancer pose
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The easiest way to improve your balance is to stand on one leg for 30 seconds
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People naturally lose muscle as they get older, and regular strength training can help you avoid falling too fast
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Therefore, be sure to know your current sports ability and physical limit in advance, so as to make the corresponding running plan
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But that doesn’t mean you can’t set goals to motivate yourself and bring a new sense of accomplishment
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If you stretch or do yoga regularly, especially after running, you can maintain or even improve your flexibility
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As we grow older, these changes will appear in our body: the size and number of muscle fibers begin to shrink, cardiovascular endurance begins to decline, strength, coordination and balance will also decrease, especially for runners over 40 years old, we should pay more attention! Today, let’s take a look at what middle-aged runners should pay attention to! You need new goals
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A convenient rule of thumb is to increase the intensity or distance no more than 10% per week
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Improving balance is not only helpful for running, but it’s necessary for everyone as they get older
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Also, please be patient
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In addition, regular inspection is also very necessary for middle-aged runners! If you feel hurt or suffer from trauma, stay active and don’t ignore the signals from your body
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Such as muscle strain, knee injury and overtraining syndrome
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As a long-distance runner, you need to be more progressive than young runners
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Or just try to run three or four days a week
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If you don’t train according to your body habits, you may get injured
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02 know your athletic ability before you start running, you should understand some basic physical effects of aging: Generally speaking, people’s physical fitness usually reaches its peak at the age of 20-30, and even the best athletes will begin to show signs of declining athletic ability once they reach their 40s
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With the popularity of sports health concept, running is gradually recognized by more and more people
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In the past, no matter how hard the exercise or the second day of competition, your legs can feel good, but now it will take several days to get back to normal
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In short, at this age, you should be more calm and selective, and don’t rush to run
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It will take a longer time to recover
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But that doesn’t mean you can run too much or increase the frequency
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