Why I Still Run in My 50’s and Encourage You to Do the Same
Whenever I get together with friends I have not seen in a while, I inevitably get the same question: Are you still running?
They have seen me running in the neighborhood, or they heard that I completed a race, so they are curious: Why, “at my age” am I still running?
My answer is always the same: “Yes!” Then I explain that I am not out to break any records, or not always training for a race, but simply that I just love to run.
The fact is, running takes me to a happy place. Who cares if I am slow, or if I do not go far? I get to have alone time, clear my head, be outside, feel my body move, and feel sweat on my body… reminds me that I am alive!
But being in my personal happy place is not the only reason I run. There are so many benefits of running well into late in life. Here I will list several of the benefits of running in your forties, fifties and beyond, and maybe I can convince you to join me out there, no matter what age you are.
Body Benefits of Running After 50
Cardiovascular Health Improvements
Running is not just a physical activity, it is a powerful tool for maintaining a healthy heart, especially as we age. In our fifties, concerns about heart health become more pronounced, making regular exercise like running so important. The cardiovascular benefits of running include strengthening the heart muscle, improving circulation, and lowering blood pressure.
Studies have shown that people over fifty who engage in regular running have significantly reduced risks of cardiovascular-related mortality compared to their non-running counterparts. So, each step you take while running is not only good for your overall fitness but also for your heart health in the long run.
Bone Density Benefits
One of the lesser-known benefits of running after fifty is its positive impact on bone density. As we age, our bones tend to lose density and strength, making us more susceptible to fractures and conditions like osteoporosis. Regular running, with its weight-bearing nature, stimulates bone remodeling and growth, helping to maintain or even increase bone density. This means that each run you take is not only benefiting your muscles and heart, but also fortifying your skeletal system, reducing the risk of fractures, and enhancing overall bone health as you age.
Weight Management Advantages
Weight management can be a challenge at any age but running after 50 can be particularly effective in maintaining a healthy weight. Running is a high-calorie-burning exercise that helps boost metabolism, burn fat, and build lean muscle mass.
As we get older, our metabolism naturally slows down, making it easier to gain weight. By incorporating running into your routine, you can counteract this natural slowdown, manage your weight effectively, and reduce the risk of obesity and weight-related health issues such as type 2 diabetes. So, each run you embark on helps you keep those extra pounds at bay and stay in shape.
Mind Benefits of Running After 50
Cognitive Benefits
Running in your fifties is not simply good for your body; it is also a fantastic way to support your brain health. Studies have shown that regular exercise, such as running, can have a positive impact on cognitive function and help slow down age-related cognitive decline.
The increased blood flow and oxygen delivery to the brain during exercise promote neuroplasticity, the brain's ability to form new connections and adapt. This means that each time you go out for a run, you are not just working out your body; you are giving your brain a boost, improving memory, focus, and overall cognitive function.
Mood-Boosting Effects
Running after 50 can be a powerful mood-lifter and stress reliever. The release of endorphins, often referred to as the "feel-good" hormones, during a run can elevate your mood, reduce feelings of anxiety and depression, and provide a natural way to combat stress.
Whether you are dealing with the typical stresses of daily life or navigating the challenges that come with aging, a good run can be a source of rejuvenation, and like me, take you to a happy place. So, next time you are feeling down or overwhelmed, consider hitting the pavement for a mood-boosting pick-me-up that can leave you feeling refreshed and revitalized.
Mental Well-Being Enhancements
Running is not just about physical fitness; it is also a form of mental self-care. The meditative aspects of running, where your mind can wander freely or focus on the rhythm of your steps, can be incredibly therapeutic and calming. This mental clarity and sense of peace that running can provide are invaluable, especially in the “sandwich” age of forties and fifties, with the often triple demands of our children, grandchildren and aging parents.
Going for a run allows you to disconnect from daily life and reconnect with your thoughts and emotions. It is a form of mental rejuvenation that can leave you feeling centered, balanced, and ready to tackle whatever challenges come your way.
Sleep Quality and Energy Levels
A good night's sleep is essential for overall well-being and running after 50 can contribute to improved sleep quality. The physical exertion and mental relaxation that come with a run can help regulate your sleep-wake cycle, promote deeper sleep, and reduce insomnia and other sleep disturbances.
Better sleep quality leads to increased energy levels during the day, allowing you to be more productive, focused, and alert. By incorporating running into your routine, you not only reap the physical and mental benefits during your workout but also set yourself up for a night of restful sleep and a more energized day ahead.
Why You Should Consider Running Outside
While a treadmill at the gym or at home is super helpful when the weather is dangerously cold or hot (like it is sometimes for me here in Florida), I would like to encourage you to take your runs outside as often as possible because this will add additional benefits.
The Sunshine Vitamin
First, when our skin is exposed to the sun, it naturally makes the all-important Vitamin D. Our body uses this crucial hormone to build bones, keep our immune system strong, support our heart, brain, and lungs, enhance our mood, and keep our energy levels up. Although many of us supplement with oral vitamin D, getting the vitamin from the sun is free and our body can self-regulate the amount it gets.
Just remember to balance your sun exposure with protection from skin cancer. So maybe try a 30-minute run without sunscreen a few days a week.
Optic Flow is a Thing
Second, when we run outside, our eyes get a stimulation called optic flow. Optic flow is the sensation your body feels, when you move in one direction, and you perceive your environment actively moving with you. For example, as you run towards a tree, that tree looks bigger and bigger the closer you get to it. During optic flow, your eyes are constantly moving to keep your brain informed on your location. This activates your parasympathetic nervous system which quiets the brain’s stress response, and enhances the brain’s neuromodulator systems, which regulate mood.
Having run outside will feel like you connected with your body and leave you feeling with a sense of calm. For more about optic flow read about it here.
Being Close to Nature!
As you may have guessed from the exclamation point, this is one of my favorite reasons to run outside. In our busy world where we often go from home to the car, to work, back … repeat, running outside gives you the opportunity to be close to nature. Studies have shown that hearing the sounds of nature decreases pain, lowers stress, improves mood, and enhances cognitive performance.
Even if you listen to music or a podcast for most of your run, popping your headphones off for a few minutes to hear the birds, or the wind blowing through the trees, is a wonderful practice. Looking at a rainbow, or noticing a bird flying to her nest, brings us back to our primitive freedom.
How to Start Running After 50
If you are not already running and would like to give it a go, I am cheering you on! My feeling is, it is never too late if you are mindful of a few rules when you get started (or restarted!).
Begin Gradually
Starting a running routine later in life requires a thoughtful approach, especially if you are new to running or returning after a long hiatus. It is essential to begin gradually and build up your running endurance and strength over time.
Consider starting with a mix of walking and running intervals to ease your body into the activity. Listen to your body, pay attention to any signs of discomfort or pain, and adjust your pace and distance accordingly. Do not worry or stress! Just focus on establishing a routine that is sustainable and enjoyable for you.
Invest in Proper Gear
As you start running, at any age, investing in the right gear can make a significant difference in your comfort and performance. Consider going to a running store and getting a properly fitted pair of running shoes. This is my favorite part of my job. Many of my customers try a few different pairs, and for some, it is love-at-first-try.
A professional will measure your feet, listen to your needs and preferences, and will help you find the perfect shoes for you.
Moisture-wicking clothing can help keep you dry and comfortable during your runs, especially as your body temperature rises. Additionally, a good sports watch or fitness tracker can help track your progress, monitor your heart rate, and keep you motivated to reach your running goals.
By investing in quality gear that suits your needs and preferences, you set yourself up for a more enjoyable and successful running experience.
Stay Consistent and Listen to Your Body
Consistency is key when it comes to building a running routine. Aim to run regularly, scheduling runs into your weekly calendar to establish a habit. However, it is equally important to listen to your body and give yourself adequate rest and recovery time between runs.
As we age, recovery becomes increasingly important, so pay attention to any signs of fatigue, soreness, or overexertion. If you experience persistent pain or discomfort, do not hesitate to seek guidance from a healthcare provider or a running coach to address any concerns and prevent potential injuries.
By balancing consistency with rest and recovery, you can progress safely and sustainably in your running journey.
Set Realistic Goals and Celebrate Progress
When starting to run after 40, 50, or even beyond, setting realistic and achievable goals can help keep you motivated and engaged. Whether it is aiming for a specific distance, improving your pace, or participating in a local race, having clear objectives can give your runs purpose and direction.
Break down larger goals into smaller milestones and celebrate each achievement along the way. Remember that running is a personal journey, and progress looks different for everyone.
By acknowledging and celebrating your progress, no matter how small, you can stay motivated and inspired to continue running and reaping the benefits it brings to your health and well-being.
Now Get Out There!
So, whether you are a seasoned marathoner or a beginner taking your first steps later in life in the world of running, remember that each stride you take is a testament to your strength, determination, and dedication to your health and well-being. Keep running, keep thriving, and enjoy the journey ahead.