Tips on getting started and sticking with it

By Mike Urbanski, TeamRunRun Coach

One of the most wonderful things about our sport is that anyone in decent health, at any age, can do it.  And if you ever decide to run in a race, what other sport includes an 80-year-old in the same event as a collegiate athlete or even an Olympic champion?  

The benefits of running are well-documented, and we all have our own reasons for lacing up our shoes and walking out the door for a workout. So, I am not going to rehash why you should do it. What is important is that you are motivated to do it.

I want to give you some tips on how to get started and make it part of your lifestyle so that you can ultimately be that “old person” running with an Olympian!

From thinking about it to doing it – Step #1- the first three months:

• Be cleared by your health care professional.  This is a must, particularly if you are starting from the couch.  Even if you have been sedentary, even if you have never been an “athlete”, you can start.  But you must make sure your heart and lungs are ready for some slow, steady, and perhaps more stressful exertion than they are used to.
• Once cleared, get a good pair of running shoes. This is really the only gear you must have.   Don’t buy them online, be swayed by advertising or your favorite color.  Go to a specialty running store where they know how to fit you with the proper shoe.  They will let you try on the shoes, watch you run in them and help you pick out the pair that matches your running mechanics. Proper footwear is critical.
• Not critical, but helpful is a fitness watch that can help you track your progress.  There are so many options and you don’t need the most expensive.  If you buy one, make sure it connects to an app – like Garmin or Apple – so you can best track your progress.
• Ready to start?  How you start will determine if you stick with it or not.  Running is a high-impact, potentially injury-prone sport.  You must condition your musculoskeletal system – bones, ligaments, tendons, joints – to deal with the impact of every footstrike you take while running.  Many people start running, do too much too soon, get injured, and quit. So, start off slowly!
• To prevent getting injured or discouraged, start with a walk/run program to condition not just your heart and lungs but your musculoskeletal system. Work out 3 days a week, every other day.  A sample workout would be to walk for two minutes, jog for one minute and repeat this 8-10 times.  Find the different combination of walking and running that works best for you.  
• Focus on proper running form.  Quicker, short steps (like running on eggshells) are more effective than longer strides.  Try to land with your foot under your center of mass.  Keep your head and eyes up, chest tall, shoulders relaxed and swing your arms at a 90 degree angle.  Make sure your fists are not clenched.
• Know the difference between soreness and injury. It is normal for some muscle soreness even after you get really fit.  It should go away after some recovery and easy running while you warmup.  An injury is more localized, doesn’t go away as you warmup, and probably alters your stride.  Stop running if it is an injury and rest until it heals.

Now you are a runner – What’s next?  Step #2- four months and beyond

• Build your mileage slowly. Too much, too soon will cause an injury.  Never increase your weekly mileage by more than 10%
• Follow a hard/easy plan. Seniors, in particular, need more recovery time.  Rest/recovery days are critical for all runners but especially for seniors. Make sure you have a recovery day of light running, cross training, or complete rest after a hard workout to repair muscle and tendons.
• Strength training is a must for seniors.  It protects joint cartilage and strengthens connective tissue. Incorporate a plan that strengthens your core and your arms.  You don’t have to join a gym to do effective bodyweight exercises.  Be consistent. Key exercises are bodyweight squats, lunges, calf raises, single-leg deadlifts, pushups, and core planks.
• Set goals.  One of the advantages of starting a running program when you are over 50 is that you have so much room to improve!  Unlike an older runner who has been running for a long time and will never see a true personal best time again, a first-time senior can set his/her sights on setting new personal records.  Schedule an occasional fun run or actual race to help keep you motivated.  But build up slowly.  Don’t plan on running a marathon right away!  Once you can run 30 minutes without stopping, consider a 5K.  If you want to go longer, add some 6-7 mile runs into your training program and perhaps run a 10K.  Want to be a marathoner?  Develop a 30-mile-per-week base and then give yourself at least 18 weeks to prepare.
• Find a training program that works for you. There are many online programs that will guide you.  Better yet, get a coach.  Online programs are great but there is nothing like developing a relationship with a coach who gets to know you and whom you can trust.
• Be consistent.  As we age, it is so much harder to stay fit if we are in start and stop mode. Do it until it becomes part of your lifestyle and, even if you have never exercised before and are over 50, that can happen.  

Most importantly, take care of yourself!  Remember, if you are relatively new to running and want to get stronger, faster, or just reap the benefits of exercise, you might have to make some lifestyle changes.  Get 7-8 hours of sleep each night. Have a healthy, balanced diet.  Cut back on alcohol. Stay hydrated and make sure you are getting enough electrolytes, carbohydrates, and protein. 

If you are over 50 and new to running, follow these simple steps and stick with it. There are few things as rewarding as that feeling after a run when you have accomplished something difficult or met a new goal and know you have done something good for yourself.  And, the good news is, that can happen at any age!