5 top tips for runners over 40
Remember when we were young and running was easy? I used to eat what I liked, drink whatever I wanted and still be able to out exercise the after effects…
Well now we are getting older and maybe returning to fitness so here are my 5 top tips for runners over 40 returning to the sport;
1. Rest
Why over-40 runners do it: Something all the experts have said is vitally important is rest, especially sleep. Your body will not allow you to run hard every single day, so make sure you allow adequate time between sessions to recover fully.
If you can factor in 8 hours sleep a night it gives your body downtime to rest, repair and recover from your busy life and as a result your training runs become easier as a result.
The muscle tissues are damaged during training, so time off your feet will help as much as time on the feet to allow your body to reset – why not also treat yourself to a sports massage regularly to help accelerate the process.
Why you should, too: Runners literally pound on their bodies and need to repair the damage to properly rebuild the muscle tissue so it becomes stronger. Adequate sleep not only supplies that time but allows the mind to rest and recover as well.
Due to lower testosterone levels ladies also need my recovery time from running, so ladies get your men to get the dinner ready for you for a change!
2. Hydration
As we get older (especially over 40) our level of thirst decreases, this might lead too insufficient fluid intake. we also sweat less as our kidney function is reduced so we are more likely to be dehydrated.
Once you turn 40 it is important that these levels are topped up, the day before a race make sure that you increase your level of fluids, plus in the 24 hours after a race too.
A fact to consider: if you lose as little as 1 percent of body weight during a run (due to sweat), your performance goes down by 5 percent! However, can also take in too much water, a condition called hyponatremia. So the general rule is to drink when you’re thirsty.
Women face the greatest risk for hyponatremia (consuming too much water and therefore reducing the sodium in your blood to dangerously low and potentially fatal levels) This is because the don’t sweat as much as men and also have a lower blood plasma tank which can be overwhelmed. Also they are more likely to follow advice to the letter and increase their fluid intake forcibly, leading to difficulties especially towards the end of long distance events like a marathon.
3. Strength training
As we get older we begin to lose muscle mass, it also correlates to a more sedentary lifestyle, but these figures can be changed in the opposite direction.
By completing regular strength sessions your running economy can be improved by up to 7%, which can lead to better times and less time on your feet, leading to faster recovery from your long training runs.
If you over train you can become more susceptible to injury, leading to time out, which nobody wants. Should you increase the amount you are running – especially if your are building your mileage for a marathon – this can be an issue which can lead to serious injuries.
and don’t start me on how 83% of all osteoporosis can be avoided too…..
4. Training diary
As we get older it is even more important to keep a training diary, but more than how far we have run and how long it took us, I mean Strava does that for us doesn’t it?
I’m talking about how it felt, what was your perceived effort level? does that match to your heart rate? how hilly was the route?
It can also keep track of calories burnt to make sure your food intake is correct and you are fuelling yourself properly. Weight can be a big issue for some of us runners over 40 and I would suggest that how we fuel our engine is of vital importance to how hard we can train.
5. Just have fun
Please don’t take this the wrong way, be we are never going to win an Olympic medal as a runner of the age of 40 (don’t tell Jo Pavey that!) but yes we need to care about how we are running, but sometimes it is just nice to get out there without the watch and enjoy the scenery.
Sometimes just being able to get out there and run is enough, there are a lot of people over who who aren’t runners that can’t begin to imagine running 10 miles on a Sunday morning for fun, so enjoy the time on your feet.
So I hope these 5 top tips for runners over 40 make you stop and consider how lucky we are to still be out there doing it – but I would love to hear your top running tips too.
And if you are looking to develop your running why not join us?