Who hasn't heard, half jokingly, half seriously, that years ago, when someone reached 40, the dreaded "mid-life crisis", they would buy a convertible or a motorcycle, take a trip to find themselves or sink into a more or less important depression. Now it seems that this has changed and more and more people are trying to survive this apparently critical point in their lives with drops and drops of sweat, wear and tear on their running shoes, kilometers of training and ever greater sporting challenges. The challenge is to start running, but what if you've already turned 40?
You may have considered at this very moment to start training, to return to physical activity around this wonderful age (40 years) after a long time hooked to a sedentary lifestyle, Well you're not alone our streets, parks and roads are filling up with runners who begin, in many cases, to comb and gray hair. However, before you put on your Running shoes and start taking your first steps, you should follow some guidelines so that you don't give up at the first sign of change. So, runner, pay attention to these tips that we offer below.
Start running at 40, tips for not throwing in the towel
Having an individualized training plan, working on your strength or paying special attention to the importance of resting will be key to not failing in your attempt to start running at 40. We make the saying "before running you have to know how to walk" our own, to present the first key of the post: the importance of following an individualized planning.
Follow an individualized training plan
No two athletes are the same and therefore, no two training plans should be the same. A principle that we defend from RUNNEA ACADEMY, the RUNNEA training App that combines human knowledge with the most advanced technology. It is a unique plan that varies each week depending on the results of your workouts and, therefore, an unbeatable option for those who decide to start in the exciting world of running at 40.
How much should a 40-year-old run?
It is important to point out that fitness will not depend so much on age as on the sporting trajectory of each of us. While it is true that we like to move by goals, to focus on a mark, when we talk about starting to run we must respect the times and go "game by game". Therefore, a person of 40 years old can run a 10K between 50 minutes and an hour and a half, there is nothing stipulated in this regard.
Warming up, cooling down and stretching, are they necessary?
Abasic rule that should be included in every runner's ABCs, regardless of their level and fitness level. Every training session should begin with a warm-up, which allows us to activate progressively; and this physical activity session must end with a cool-down phase. In this way, warming up, cooling down and even stretching are sections that have a direct influence on the preparation to perform better and better, as well as on a faster recovery from the effort.
Do you train strength? Then you should
Strength training is fundamental to prepare our body and joints to the different impacts. Therefore, our weekly routine should include this work in order to strengthen and recover from physical activity.
Choosing the right Running shoes
As we always defend in RUNNEA, choosing the right pair of running shoes is essential to obtain good results. A model that fits your running profile, type of use, surface, pace, weight... will allow you to fully enjoy what will undoubtedly become your favorite sport.
Listen to your body and rest
As cliché as it may sound, resting is as important as training and/or competing, even more so! Your body also needs to rest from training, which is why RUNNEA ACADEMY' s training plans include much-needed rest days. These are days to actively and passively recover, to prepare our body for the next training days to come.
Consistency, the key to everything
Consistency is the key to success. Pursuing a goal will be the key to persist and not give up at the first change. There is no point in completing a good week of training if it is followed by two weeks of soft training. Set a goal and go for it; we'll help you.
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