You've probably already heard of marathon runners who live to be a hundred. They may be the exception, but you should know that you can stop or start running at any age. The only limit is, of course, your state of health. Maintaining regular physical activity is particularly important for senior citizens. It improves quality of life and helps prevent, or at least delay, loss of independence and dependency. But is running so safe and recommended for senior citizens? Find out in this article about all the benefits of running.
The benefits of running for senior citizens
Running offers numerous benefits for heart health. High blood pressure, if left untreated, can lead to serious complications such as heart disease and stroke. Regular running is an excellent way of lowering your blood pressure, if you're looking to prevent these risks.
Running also reduces your resting heart rate. A lower heart rate reduces cardiac risk, increases life expectancy and contributes to better physical fitness.
Contrary to popular belief, running is not harmful to bone or knee health. In fact, recent research has shown that running is beneficial even for people with, or at risk of, osteoporosis. Running is one of the most suitable physical exercises for preventing osteoporosis. It helps to strengthen bones and preserve their solidity.
Running also improves general mobility. A study has shown that elderly runners walk as well as young adults. This can be a good way of preventing falls.
Running can also prolong life. In fact, activity promotes heart, lung and immune system health, while building strength, endurance and mental well-being. What's more, it has been shown to protect against certain neurological diseases such as Parkinson's and Alzheimer's.
Last but not least, this outdoor activity is not just for the young. It's an excellent way to keep fit as you age, and to manage your weight.
Tips for a safe start to running for middle-aged people
Consult a doctor
We strongly recommend that you consult a doctor before taking up running, especially if you're not a regular exerciser. He or she will be able to assess your general state of health and, if necessary, give you an exercise test to check your cardiovascular capacity.
He will refer you to a podiatrist if specific problems are identified. Your posture will be assessed, and you may be prescribed appropriate orthopedic insoles to optimize your comfort and avoid muscular tension or injury.
The doctor will be able to give you personalized advice to adapt your running program and prevent possible complications if you have a medical history. A prior assessment will enable you to get off to a safe start and adopt a practice that is beneficial to your health.
Invest in a pair of running shoes adapted to your foot
Well-chosen shoes reduce the risk of injury and considerably increase your comfort during your running sessions.
Start gradually
Start by alternating fast walking and running. For example, start by walking for 5 to 10 minutes to warm up. Then jog for 1 to 2 minutes, followed by 5 minutes of walking, and repeat this cycle for around 30 minutes. Slowly increase your running time as your fitness improves!
Listen to your body
Reduce the intensity of your sessions or rest more between workouts if you feel pain or discomfort. Mild fatigue is normal, but persistent discomfort means you need to take it seriously!
Make sure you're well hydrated before, during and after your running sessions.
Also remember to recuperate properly, by building rest days into your training routine.
Set yourself realistic goals and celebrate your small victories. Prioritise pleasure and consistency rather than performance at all costs!
Tools to support seniors' running
A good warm-up
Remember to warm up properly before you start running, to avoid injury. You can start with a brisk 5-10 minute walk to gradually increase your heart rate and warm up your muscles.
Do some dynamic stretching to prepare the main muscle groups you'll be using during your run. Concentrate on the legs (quadriceps, hamstrings, calves), hips, arms, back muscles and shoulders. Make circular movements with your ankles, knees, hips, shoulders and wrists to improve mobility and blood circulation in these areas.
Perform a few running-specific exercises to prepare your body for the movements it will perform during the activity. For example, lunges, heel-buttocks, knee raises and chassé steps.
Don't forget to stay hydrated during the warm-up and take the time to familiarize yourself with your running environment. Listen to your body and adjust the intensity of your warm-up to suit your needs and fitness level.
There are also a number of effective warm-up solutions! With an electrostimulator, for example, you can perform a specific program to get the blood flowing through the muscle and prepare it for action.
Stretching and recovery
Remember to stretch and recover properly at the end of your jog. Recovery is essential to progress and to prevent overtraining and the injuries that follow. It plays a key role in the short term to optimise your next outing, in the medium term to stay in shape and in the long term to enable you to practice your passion for many years to come.
Beware: overtraining can set in when you train one after the other without any real recovery phase, or if recovery is insufficient. This is when the risk of injury increases as the body tires.
Electrostimulation can help you recover faster. In fact, electrostimulators can relieve muscle pain and improve recovery after a running session. You'll be able to eliminate muscular waste quickly.
Pressotherapy boots also offer a quick and easy solution for relieving your legs after a workout. What's more, you can use them if you have problems with heavy legs.
Strengthening your muscles
In parallel with running, incorporate strength training exercises into your routine. This will help prevent injury and maximize the benefits of your jogging.
Remember that you can build muscle after 50, 60 or even 70, even though ageing leads to a reduction in muscle mass. Staying sufficiently muscular is important to maintain strength and protect your bones and joints, as well as taking the strain off your heart, which is also a muscle.
Here again, electrostimulation can be very useful. In particular, you can use it to strengthen your quadriceps, prevent injury and improve your support.
The mental and emotional impact of running
Improved mental health
Like all physical activities, running is known to release endorphins, often referred to as “happy hormones”. These can help reduce symptoms of depression and anxiety, while improving overall mood. Not to mention that it can also promote better sleep and immunity, which significantly improves mental well-being.
Socialization and community involvement.
Running with friends offers many opportunities for socialisation. It's a way of maintaining friendships and even making new ones with people who share the same interests, which can boost motivation and a sense of belonging. Taking part in sports helps to break down social isolation. Going for a walk, signing up for a class or joining a team can become a pretext for meeting new people and socialising, for those who tend to keep to themselves.
Fighting depression
Depression is the most common mental disorder after the age of 50. Numerous studies conducted by Harvard researchers have shown that the effect of sport on depression is as effective as that of antidepressants. The reasons for these effects are both physiological and psychological. To achieve this, we recommend a minimum of 2 sessions per week; 3 is a good frequency.
To sum up: running as a senior citizen means living longer and better
In conclusion, running has proved to be a beneficial activity for senior citizens, offering notable advantages both physically and mentally. It strengthens the heart, improves mobility, prevents serious illness and even prolongs life expectancy. It promotes mental health by reducing stress and anxiety, while strengthening social ties and community involvement. However, for this practice to remain safe and beneficial, you need to start gradually, adopting an appropriate warm-up and cool-down routine. Compex electrostimulators are the ideal partner. By taking these precautions, running can become an asset in maintaining a healthy, active lifestyle throughout old age.
