If you’ve reached your 40s and have never run in your life or have run but stopped, know that it’s not too late to start engaging in a physical activity!

Besides, running is an easy activity to perform, and it is also capable of bringing several advantages to your health, such as improving cardiovascular and respiratory capacity, strengthening bones and muscles, weight control, and stress relief. 

In this article we will show you why you should start running even in middle age, as well as tips for starting or resuming running safely and effectively.

Why you should start running even after 40

Amazingly enough, with the average life expectancy reaching 80, nowadays “middle age” can be counted as early as 35. In any case, this is not synonymous with old age or sedentariness. 

So to stay healthy and active during middle age, running can be a great option! This is a very accessible sport, which requires no special equipment and can be done anywhere, anytime. 

In addition, several studies indicate that running can also help prevent chronic diseases such as hypertension, diabetes, obesity, heart disease, and even psychological problems. Running can also help improve mood and sleep quality, which is very important as we age.

Tips for starting or restarting running after middle age

Well, if you have made it this far, no doubt you are looking for tips on how to start or resume running during middle age. 

Here are the main tips to practice this physical activity:

Rest well

The first of the tips for a good performance in your process of starting to run is rest, which is as important as the training itself.

So, schedule yourself to rest at least one day a week, this will allow your body to recover from the stress generated by running. If so, consider adopting a sleep hygiene plan in order to sleep well every night.

Invest in training variability

Another important tip is to avoid doing the same workout over and over again! 

So try to vary the type of workout you do, the intensity, and the duration. This will challenge your body and prevent boredom. 

To vary your workouts, try interval training, hill workouts, sand or grass workouts. Another way to explore workout diversity is to run in different places and along different routes. 

Improve strength, balance, and flexibility

Running can be very demanding on the body, so it’s also important to include strength, balance, and flexibility training in your routine to strengthen and prepare your muscles, improve posture, and prevent injuries.

Strengthen your bones

Another important point that needs attention is the fact that running is a high-impact exercise, which can affect bone density. 

So, in order to minimize these impacts, take care of strengthening your bones by weight training and by eating a diet rich in calcium and vitamin D.

Also, keep your routine checkups up to date, and, if necessary, take vitamin and food supplements. 

Good nutrition

A good diet is one of the most important points for your running performance and for your body’s recovery after training. 

Always eat foods rich in protein, complex carbohydrates, vitamins, and minerals. They will keep your body well nourished, energized, and safe from injury.

Count on the help of food supplements

Finally, always count on the help of food supplements. Whey Protein, for example, helps you beat your daily protein goal as well as preventing various diseases and complications that a lack of protein can cause. 

Check out our content about using Whey Protein to fight sarcopenia. 

Ready to start or get back to running? 

Did you like our content about how to start running in middle age? 

It can be a challenge, but it’s also an opportunity to improve your physical and mental health, and with the tips you’ve checked it will be easier to start or resume running in a safe and efficient way. 

Remember to always consult a health professional before starting any physical activity and, above all, listen to your body and respect your limits. With patience, dedication, and perseverance, you can get where you want to go, and Sooro Renner is here to support you during your process! Sooro Renner – Nutrition that generates results.