It is never too late to start practicing physical exercise, whatever it may be. It does not matter if you are 40, 50, 60 or 80 years old, it is never too late and it can always bring you good things.
If you have already turned 40 and want start runningin this article we give you some tips you should keep in mind To do it good.
Nike Project Reduce Injuries in Runners
It’s great that you want to practice running, but don’t forget weight training
Weight training, or strength training, should be the basis of any sport since the development of the different basic physical abilities cannot take place without strength as a basis. When we say strength training we mean training that involves muscle contractions against a resistance that can be your own. body weight, bars, plates, dumbbells, machines, pulleys, TRX or even rubber bands.
The practice of strength training will not only allow us to be faster or more resistant in the race but will also help us prevent injuries or prevent pathologies such as osteoporosis or sarcopenia.
If you have a hard time holding on for a long time, alternate walking and running
Few people who haven’t run before are able to go for a run and hold a decent pace for 30 minutes or more.
The solution to this is simple: alternate running and walking. This methodology has already been studied and is useful for improving cardiovascular fitness.
At first you can follow a 1:2 ratio between running and walking, that is, you run less time than you walk as for example 2′ of running and 4′ of walking.
Later you can follow a 1:1 ratio, that is, you run the same as you walk.
Finally you can reverse the ratio to 2:1 in such a way that you end up running longer than you walk. After this phase you can start running for 20 or more minutes in a row.
Don’t start from 0 to 100, dose
Does that situation sound familiar to you in which a person who has never run in his life goes to a sports store and buys the most expensive equipment? Let’s be sensible. We can’t have a hundred-euro sneakers if we still can’t last 15 minutes running.
Start with two or three days a week with rest days in between. You don’t want to go out every day and do as many kilometers as possible each of those days. Training adaptations happen when you rest, so prioritize this.
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Pictures | istock