We’re on the final week of Over 50 and returning to running. After this week, the next step is finding the right 5K training for you.
I don’t know about you, but my 52 year old body still wakes up with more stiffness than it did when I was younger. However, getting out and moving, actually makes me feel better not worse. The very thing you think you don’t want to do, is the very thing you need to do to have less stiffness and achiness.
I always feel better after the run. That is my motivation for doing it. Knowing that I will feel better when it’s over.
So, as long as you aren’t having any signs of danger, ie chest, arm, neck, jaw, or shoulder blade pain. Or excessive joint, hamstring, piriformis muscle or other types of pain that started after you began running again, keep moving!
As previously mentioned in week 1 you should have had a recent approval by your doctor that you have a clean bill of health to start an exercise program of any kind.
Week 5 Running Schedule
- Sunday ~ Run/Walk 2.5 miles, running as much as possible
- Monday ~ Run/Walk 2.75 miles, running as much as possible
- Tuesday ~ Ditto . . . Run/Walk 2.75 miles, running as much as possible
- Wednesday ~ Rest Day!
- Thursday ~ Cross train exercise of your choice
- Friday ~ Rest Day!
- Saturday ~ Run/Walk 3 miles, running as much as possible
I cannot stress enough the importance of cross training. Cross training will actually make you stronger in the long run.
Benefits of Cross Training
- It will help you avoid injuries caused by pounding the same areas of you body over and over. It’s so important to work on the opposite muscle group. Hamstrings will get tight so you need to keep your quadriceps strong, for example.
- Better overall fitness which improves your running. Strong arms help propel your body forward and will improve your overall PR and help you recover more quickly after longer runs or races.
- It will keep your routine from becoming boring. Everybody needs a little spice in life and cross training will allow you to experience other types of exercise while helping to improve you overall fitness.
- It helps ease a new runner into the sport and keep older runners in it longer with less injuries.
- If, or more likely when, you do get injured, your overall fitness level does have a positive impact on your rehab time.
- Improved and longer stride which will lessen the number of times your joints get jolted from hitting the pavement. Admittingly, this is something I would love to improve on myself.
- Doing other types of aerobic exercise will improve your lung capacity without the added impact on your joints. Swimming and biking are excellent ways to do this.
I’m sure there are other benefits but these are the ones that stand out for me. And I’m speaking from experience on the subject of injury. If you don’t change it up, those same old muscles and tendons will wear out on you ending your running career either short term or forever.
When You’re Over 50
As an older runner I have to be very aware of these things. Not only do I want to avoid being banned from running altogether, I still need my legs to go to work everyday and take care of my daily responsibilities. I see young people literally half my age that are in worse shape than I am from sports injuries. So I feel fortunate that I can keep moving to stay as strong as possible.
After having an abdominal surgery a year and a half ago, I was able to go back to work in 2 1/2 weeks. Something no one else I know after having the same surgery, has been able to do. My job is not a sedentary job. As a nurse I have to be able to lift patients and transport them in beds and take additional call over and above the 40 hour per week work model. No light duty is acceptable or allowed in the area that I work.
I would like to think that my level of fitness going in to surgery had something to do with that. Having said that, my doctor was less than thrilled that I was demanding to go back to work so soon. But she reluctantly released me and everything went well.
After The Run
Don’t forget the importance of stretching after your run. Another thing you can do is foam rollers. These are a great way to relieve the tightness in you calves, IT band, and piriformis muscles after a run. It acts as sort of deep tissue massage to flush out toxins.
So this week start thinking about what your goal may be after this final week of prep training is over. There are a million 5K training schedules out there. Two of my favorite sources for running are Runners World and the Military Fitness running plan that will take you from beginner to marathon runner.
Good luck this week and stay strong!
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© 2016 – 2017, Pamela. All rights reserved.
