Vlad Shatrov, Running Coach, Marathon Runner, Founder of Run Lab and Blackmores Sydney Running Festival Trainer is no stranger to long-distance running and training for events. Here he shares his top tips on starting running after the age of 40 and the common mistakes to avoid
As we get older we tend to move less and do a smaller amount of body work to build up our strength, speed and stamina. Yet, as the years pass, it’s even more important to cultivate a strong body, and ensure that our joints and ligaments are well supported.
Yes, you may feel the effects of your workout more the next day, but I promise you that as you build up your strength, your recovery time will lessen.
If you’ve never run before, don’t worry! It’s never too late to start. Just think of the health benefits: improved cardiovascular hearth, lower blood pressure, lower cholesterol, a revved-up metabolism, and a sense of self-esteem.
Before you hit the running track, there are a few points to consider.
Pick a realistic couple of distance goals
If you’ve never run before, and no matter what your age is, you need to set off slowly. If you want to eventually run a marathon or fun run, ensure that you’ve given yourself enough time to build up your endurance and mastered a good running technique.
Gradually build up over months – not days or weeks
Running is a natural mood-lifter, and it can be somewhat addictive. Taking it slowly can help you avoid injury, until your body gets used to the new fitness regime.
Remember to balance your workout
While running has many health benefits, it can put a lot of strain on your body, in particular your thighs, knees and ankles. It’s important to stretch for at least ten minutes after each run. I’d also suggest mixing up your workouts by adding in a yoga or stretching class into your weekly workout schedule to ensure you’re covering all the ying and yang bases.
Get the gear
Technology changes. Especially when it comes to running gear and footwear. Get professionally fitted for a pair of decent running shoes, as our feet do change shape as we age, and postures alter too. It’s also a good idea to alternate running shoes. Invest in a workout gear which supports your body (a good sports bra is a must!) and headphones and you’ll certainly look the part.
Reach out
Don’t try to do everything solo. Getting involved in a running group means you’ll have running partners who you can share ideas, information, and inspiration with. It’s also another way to keep motivated and bring the fun back into it!
For more information on your journey to Be a Well Being or to register for the Blackmores Sydney Running Festival on 16 September 2018, visit Run.Blackmores.com.au
Speak to your healthcare practitioner for more information about choosing the right supplements for you. When taking supplements, make sure to always read the label. Use only as directed. If symptoms persist, see your healthcare practitioner. Supplements may only be of assistance if dietary intake is inadequate.
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