#150 - How To Start Running In Your 50’s & 60’s
When you hear the word run, what comes to mind? Was it something you enjoyed when you were younger? Was running used as a torture tactic by coaches of another sport? When thinking about running, does it put a smile on your face because you never stopped running? Have you thought that running is something for young people to do? You may think: I wish I could run but it’s too late for me now. Or maybe you tried running in the past and experienced an injury and now you feel like you could never run again. In this week’s blog/podcast we will give you some practical tips that you can use to lace up your sneakers and hit the road. It’s been calling your name.
My name is Coach Tadris Parker, I have a passion for helping people become healthier one step at a time. I coach people to reach their running and health goals. Training members to run their first 5k, 10k, half, or full marathon in the South Jersey area. Areas include Atlantic County, Galloway, Egg Harbor Township, Linwood, Somers Point, and surrounding towns. I also have trained individuals around the world to run marathons with my online coaching system.
My podcast is designed to help share stories of everyday people that are doing amazing things with their health through running, walking, and following a whole food approach. My blogs are my shorthand notes for the podcast. The notes may not always be complete, but they are short and to the point for a quick read. Continue to scroll down for a quick read and check out this week’s photos.
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Can I Start Running @ 50/60-Year-Old?
Yes, You Can!
You have the advantage over your younger counterparts. As younger ones are so busy, your life is opening up to new opportunities. You may be on your way to retirement or already retired. You may be reflecting on what to do with this extra time. You may also realize that after years of working for others, you haven’t worked on your fitness in a long time. What can you do right now to start feeling like you are taking steps towards good health as you age?
You can grab a pair of sneakers and head out the door for some fresh air.
7 Benefits of Running Over-50/60
People start running for several reasons, here are my top 7 benefits to help you start running no matter your age.
Weight Loss
Improved Sleep
Improved Mobility
Prolonging Your Life
Maintain Bone Density
Improving Your Mental Health
Making New Friends In The Walk/Running Community
How To Start Running At 50/60?
As with any new exercise regimen, it’s good to check with your doctor if you have any pre-existing medical conditions.
Pick Time Over Distance
Scheduling cardio 3-4 days per week will help build your stamina.
EXAMPLE SCHEDULE:
Sunday, Tuesday & Thursday
Schedule 30 minutes of committed time for running/walking.
Focus on time over distance, for instance, warm-up walk for 5-10 minutes
10-20 minutes of dedicated jogging
5-10 minutes of cooldown time.
Find A Local Race Event
Now that you are motivated to start running, here is how to stay motivated and inspired to run.
3 Simple Steps:
Think about what cause may touch your heart. (Breast cancer, MS, Heart Disease)
Search your local areas for 5k’s that support a great cause.
Sign up for that 5k event. (Preferably 8-12 weeks away)
Run With Intention
Now that you have something on the calendar to prepare for, it’s time to find a schedule that will have you prepared for your first race.
I have been helping aging runners since 2013 participate in their first 5k. I have been teaching our community how to run with the EASY run/walk method without shortness of breath or knee pain.
Now that you have been jogging for a few weeks now, you can test a little distance.
You can take what they call the “Magic Mile Test” Here is how:
1. Set up your Nike Run Club or whatever app that you use for tracking your distance (Set up for 1 mile)
2. Warm up with a slow half-mile jog (After .50 mile transition to #3.)
3. Perform (2 Sets) of Acceleration-Gliders (Download an interval timer on your smartphone (Click Here) or order a GYMBOSS on Amazon (Click Here)
(10-sec fast walking, 10-sec jog, 10 sec faster pace jog)
4. Perform (2 Sets) of Cadence Drills (30sec jogging, fast counting how many times the right foot touches the ground only. Walk for 30 sec then repeat 2 times)
5. After the warmup... End workout (Set up a new workout of the distance of 1 mile)
6. Light Stretch and shake it out for about 3 min (Do leg swings, shoulder rolls, etc.)
7. Now it's time for your 1-mile test. Pace yourself as even as possible on each quarter-mile (4 laps around the inside lane of a high school track)
**Experienced runners, run this mile non-stop and see how fast you can do this mile.
**Beginners jog this mile to the best of their ability. Jog as long as possible before taking a walk break. Take as many walk breaks as needed to accomplish a mile.
Your Magic Mile Cheat Sheet
If you completed your mile test with a time of:
9 Minutes - Your run, walk, and run intervals would be: 2 minutes jogging with 30-second walk breaks
10 - 11 Minutes - Your run, walk, run intervals would be: 90 seconds of jogging with 30-second walk breaks
11 - 12 Minutes - Your run, walk, run intervals would be: 60 seconds of jogging with 30-second walk breaks
12 - 15 Minutes - Your run, walk, run intervals would be: 30 seconds jogging with 30-second walk breaks
15 - 17 Minutes - Your run, walk, run intervals would be: 10 seconds jogging with 30-second walk breaks
For more on run-walk-run pick up
Jeff Galloway’s:
Coach Tadris & Jeff Galloway
@ Disney Marathon 2022
The Real Cheat Sheet
(No-Test)
If you just want to jump into the run, walk, run right from the beginning, here are 3 possibilities:
Trying To Get In Shape
10 seconds of jogging with 30-second walk breaks
In Moderate Shape
30 - 60 seconds of jogging with 30-second walk breaks
Already In Great Shape
90 seconds - 2 minutes jogging with 30-second walk breaks
Put The Fun In Run
To put the fun in run, ask a friend to join you on this running journey.
Running is a lot of fun when you are a part of a community to help hold you accountable. It is very gratifying to cross that finish line together and earn your medal. Every race doesn’t come with a medal, however, it is just as gratifying to know that you accomplished your goal to finish a race. I have a passion for training people to cross the finish lines all around the world. I invite you to join our community for a free week of motivation, coaching, and accountability toward your goals.
Next Week’s Topic:
How To Start Running In Your 50’s & 60’s pt 2 w/ Melissa Southrey
Melissa did not start running until she was 59-years-old. Melissa’s goal was to run a 5k before she turned 60-years-old. Melissa accomplished that and much more. We will learn all about what motivates Melissa to take her health to the next level in 2022!
What Are Your Thoughts?
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