Rules of Running for the Over Forties
Just because you are getting older, it definitely does NOT mean that you have to stop the sports that you have always loved. However, you may have to modify things as your body inevitably changes. Runners tend to slow by three to six percent in their Forties and this percentage increases as you age. The good news is that there are plenty of things you can do to help the decline from happening!
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Leanne & Fitness Tips Say:
Focus on Strength
Muscle mass declines by up to 8% when we head into our Forties, so strength training is essential. It is important to build muscle mass to ease the pressure that running puts on your muscles and joints. Spend 30 minutes, twice per week targeting muscles that running can often skip over such as core, hips, glutes and arms. Doing squats, planks, lunges and push-ups are great exercises to help these muscle groups.
Foam Roll Everyday
As we age, our flexibility tends to wane a little. Get yourself a foam roller to help maintain and preserve your flexibility. Using the foam roller on your hamstrings, quads and glutes will promote the flow of blood to the muscles and loosen up connective tissue, acting almost like a massage.
Running injuries can also occur more often as we age. There are many ways to prevent some injuries from taking place – my top tips for injury prevention in runners here.
Nurture Your Bones
Make certain that you are providing your body with enough calcium and Vitamin D. You can find these in foods such as dairy products, tofu, broccoli, and sardines to name just a few. For a Vitamin D hit get some salmon into your diet, oily fish is good!
The important thing to remember is that although you may have slowed down a little, you are still out there running and loving it!
Let me know if you’ve found these strategies helpful for your running, I’d love to hear from you in the comments below.