One of the greatest advantages older runners have is the mental toughness that can only be obtained through experience. For many runners, overcoming their own mental obstacles is one of the biggest challenges. According to Runner’s World, most runners only use 70 to 80 percent of their physical potential because they haven’t yet developed the mental fortitude to meet their physical limits. One of the best ways to create this toughness of the mind is through experience. Something else that older runners may experience more frequently than their younger counterparts -- having fun. Running for the pure enjoyment of it is more common in older adults, who may not experience as much performance anxiety.
Just because you’re out there having fun and conquering mental obstacles doesn’t mean you don’t have to look out for anything, though. As you age, dehydration becomes more of a concern because your kidneys don’t conserve water as well as they used to. Compounding this is the fact that the nerves that let you know when you’re thirsty have also lost some of their edge. That’s why it’s even more important for older runners to get enough water and other fluids when they’re pounding the pavement. Decreasing bone density is another factor, especially for women, but you can help offset this by incorporating strength training into your workout routine.
Warming up has always been important before running, but it’s even more so now that you’re in your 40s. Your connective tissues have gotten less supple over the years, and not warming up your muscles before your run can result in injury. Because these tissues are stiffer, they are more prone to tearing if they’re not properly prepped before you kick your body into high gear. Starting your run with a brisk walk serves as an effective warm-up, and don’t forget to stretch afterward too.
The older you get, the more your body needs time to recover from any strenuous activity, running included. Allow time to rest and recover after runs, and if you notice any uncomfortable symptoms, such as numb legs, aches or lingering exhaustion, it’s time to cut back. Runner’s World recommends keeping your runs to just three per week, and reducing your mileage by half if you experience any of these symptoms. Give it at least two weeks before increasing your running intensity, and then re-evaluate.
