Estimated reading time: 3 minutes
Click the ⭐️ in the top right corner to bookmark the article and read it anytime, anywhere.
Author:Aquarius Tata
On June 4th, at the Rock 'n' Roll Half Marathon held in San Diego, USA, a 94-year-old woman completed the half marathon in 3 hours, 54 minutes, and 16 seconds, becoming the oldest woman in the world to finish a half marathon. At the finish line, she was cheered by many spectators and other athletes.
Thompson also holds the world record for the oldest woman to complete a full marathon, a miracle she achieved at the 2015 Rock 'n' Roll Marathon. Thompson has battled cancer twice but has resiliently overcome the disease. In an interview with the media, she said that her secret to longevity is consistent exercise and a balanced diet.
Seeing this 94-year-old grandmother persist in running at such an advanced age, are you a bit shocked and also somewhat moved? In fact,everyone is a natural runner,regardless of your age, as long as you want to run, it's never too lateto start.
Compared to walking, maintaining a consistent running habit can help combat age-related health issues, such as preventing osteoporosis. Running also provides greater cardiovascular exercise than walking, which helps better control blood pressure.
Becoming a runner after the age of 40 is not the same as starting at 20. As we age, muscles take longer to repair themselves, leading to strains, knee problems, and other pains, meaning runners over 40 face a higher risk of injury.
Starting to run can be exciting; you will embark on a wonderful journey with many things to do, but you also need to be cautious.
Before starting any new exercise plan after the age of 40, it's best to consult with a doctor, especially if you haven't been exercising regularly. Doctors can understand your physical condition and, in rare cases, identify potential health issues that could worsen with exercise, such as migraines and heart problems.
You will surely notice those 'professional' runners with their gear: multifunctional GPS watches, wireless Bluetooth headphones, compression tights, and arm sleeves. You might think you need all of these to run.
However, new runners may only need to visit a local specialty store to get their foot type assessed and find suitable running shoes. Additionally, sweat-wicking socks to prevent blisters and supportive sports bras for female runners may be needed. Otherwise, regular workout clothes will suffice.
Before deciding to spend a lot of money on gear you may not use often, think it through. If you end up loving the sport, gradually accumulating more gear is undoubtedly worthwhile.
If you haven't run in 10 years, it doesn't matter if you ran 10 kilometers or won a 1500-meter race in college years ago. Now, you need to start from scratch. One kilometer is already long enough. Experts recommend that beginners start small, even if it's just running for one minute at a time.
You might want to quickly return to the light and healthy state of your younger years, but the reality may not be as you wish, and it could be worse than you imagine. This feeling is a dangerous signal for experienced runners, indicating that you might be too eager. It's best to start conservatively to avoid injury and maintain long-term motivation.
So how do you determine if you're overdoing it? When jogging for fitness, you should be able to comfortably carry on a conversation without gasping for breath. If you can only say one or two words with difficulty, it means you're running too fast and should slow down until you can run comfortably.
As we age, our bodies take longer to recover after exercise. A 20-year-old might never worry about muscle soreness or minor strains, but these can be significant issues for older runners.
Avoid running continuously without rest. Initially, running three times a week is enough. If that feels too little, you can add strength training, swimming, cycling, or elliptical training once a week. These cross-training activities can continue to exercise the cardiovascular system without running.
Warming up before running and cooling down afterward are equally important. They help prevent overuse injuries and issues with knees, hamstrings, and calf muscles, which are common injuries for older runners. Do dynamic stretching after running, not before. Cold muscles are more prone to injury, so warm up with a few minutes of slow jogging before running.
If you've tried running with friends, you'll find that running can be a very effective way to relieve stress. For many runners, socializing while running is part of their motivation, and many people who run together become lifelong friends.
For others, running becomes their spiritual essence, a part of life transformation and metamorphosis. When they run, they feel like a true athlete, feeling in control of their body and health.
In a social circle filled with running logs and fitness photos, this can be difficult. But we must strive not to deliberately compare our running achievements with other runners, especially experienced ones.
Maybe they run 1 kilometer in just over 4 minutes, let them 'fly,' and you continue your 7-minute pace; maybe they run for at least an hour each time, while you might need to stop and walk after 10 minutes. That's okay, stick to your own pace.
There are runners of all speeds, levels, backgrounds, ages, and body types in this world. New runners should frequently remind themselves that the purpose of running should be fun and health, not to become an Olympic champion.
When starting a new fitness plan, initial excitement is natural. As we gradually immerse ourselves in the sport, we should not forget the original intention of running. Whether it's to keep up with your kids or just for joy and health.
There are countless reasons to run, but remember, this is a new habit that benefits you. People in their 40s can still develop in many directions, but running is definitely a lifelong project worth investing in.
What was your original motivation for running?
Come to the comments section and write down your opinion~