Even though there’s no age to not want to stay fit but let’s be honest, once
you hit that 40-year-old mark, you find your metabolism and strength
slowing you down a bit.
You may not have the vigor of a 20-year-old, but
you can definitely attain something that helps you feel way better in your
Here are 10 tips you can follow to unleash that inner fitness enthusiast in
you, even if you are in your 40’s, 50’s or beyond.
1) Take More Time For Warmup
It is very important to have a proper warm-up because your muscles and
connective tissues are not the same as your 20-year-old self. They have
probably gotten stiffer, and inadequate warm-up will likely lead to torn
tissues or ligaments easily.
2) Good Shoes For a Good Run
You can minimize the chance of further injuries by investing in good quality
running shoes. Look for shoes that will fit snugly but not in an uncomfortable
Also if you suffer from plantar fasciitis, look for the ones with specially
designed soles to reduce discomfort. If you’re looking for the best shoe,
check online for the best choice you will ever make.
3) Start Fast for 10 Minutes
For the first 10 minutes, do some fast walking and progress to a
slow/normal pace gradually. This way your body will feel the “warming up”
and wake all of its muscles to cooperate with your running.
4) Break Down The Reps
Running for long hours may take a bad toll on your leg muscles, therefore if
you still wish to go for the extra miles without going hard on your legs,
break down the kilometers and hours in half and take up running twice a
5) Keep Easy Running Days
Alternate your hard and easy days if you run more than 3-4 times a week.
Schedule your long runs every other day, and keep the in-between days for
slow, short runs.
6) Pool Is Cool
For the days when running or hiking around mountains or parks seems like
an annoyance, opt for water running. Water running can burn the same
amount of calories and strengthen your leg muscles minus the possibility of
injuries. You can use this as an alternative for the long run days.
7) Let Yourself Heal Properly
As you grow older, your body takes longer to heal from intensive workouts.
If you find yourself struggling with extreme calf pains that do not go away,
avoid running more than thrice a week and cut down on the miles until you
feel that pain is completely gone.
Within 2-3 weeks, you will start to feel your body adjusting well into it.
However, do not back off any sooner than that thinking that you have
recovered – before you can even call out the pains will be back again.
However, do not feel pressured or challenged by your past self if your
downtime takes longer. It’s completely fine if it takes time since your goal is
to get fit and you are doing it.
Downtime does not simply mean being a couch potato and doing nothing –
opt for gardening and light hiking for the easy days.
8) Strength training
For the days you will not be running, let those days be focused on strength
training. Strength training will help fight the natural diminishing of muscle
mass and bone density.
Strength training will help combat that natural loss in muscle mass and bone
Although there is no “one size fits all” formula when it comes to
strength training because everyone’s body structure is different, try to
incorporate workouts that hit the major muscle groups in your body.
Try to include squats, deadlifts, Nordic curls in your regiment.Strength
training will strengthen your muscles in such a way that it will train the
muscles to help prevent injury when you are running instead of exacerbating
9) Don’t compare yourself to other runners.
We know the sense of resentment that comes from all those 40 and up
friends of yours posting their fitness goal accomplishments on Facebook, but
do not let it put you down.
Remember, you are not running to compete against them, but for fun and to
be healthy. After all, this is not the Olympics you all are preparing for!
Let them have their 1-hour walk while you are comfortable with your 40
It is completely okay too if you need breaks between walks
and they do not. Not everyone’s body is built the same way.
10) Nurture your bones
To avoid age-related loss of bone density, make sure your diet consists of
adequate vitamin D and calcium.
Loss in bone density will further affect your
running, causing fractures and brittle bones from stress. Eat calcium-rich
foods like tofu, broccoli, and sardines.
For your dose of Vitamin D, you may want to take cod liver oil supplements
or eat fish with high healthy oil content like salmon.
Or, the best option-
bathe in the sun, of course with good sun protection.
You do not have to start running right away if you do not feel like doing so.
You can always look forward to birthdays or anniversaries to help you set
yourself a goal.
Once you have found it, do not be afraid to explore new distances or
marathons. So what you do not run as you did in your 20’s or 30’s anymore?
What matters most is that you are still running, and enjoying it to the