Are you are over 50 and returning to the starting line after taking a break from running? You’re not alone. That’s what has happened to me. After two non-running related injuries and abdominal surgery, I fell victim to getting out of the habit of regular exercise.
Excuses, Excuses
I made sporadic attempts to stay active but did not maintain my usual level of fitness or my routine. After a partial tear in my right Posterior Cruciate Ligament from a fall (not related to running, I’m a klutz), I was told that it might be a good idea to find a different form of exercise, adding to my list of excuses. But in my feeble running attempts since then, I’m quite aware that I am capable of more.
That has all come to an end. I have taken the first steps to return to the starting line.
Your situation may be the same, or maybe life or work just got too hectic and your motivation dwindled. But you can make it happen. Believe me, if I can do it, so can you.
Self Motivation
I started running about 11 years ago. I was in my early 40’s so I never planned to win a race. But I was able to get to the point of running a half marathon 3 years ago, and then trained for a local marathon but at the last minute it was clear I would not be able to participate that year because of my schedule with work.
I was able to do some mountain hiking at 14,000 feet elevation that year, so all that training was definitely not wasted.
Unfortunately, since then, my exercise routine, while not completely nonexistent, has suffered after all those injury excuses. But two and a half years later, this is my comeback year. I may be over 50, but I’m not dead yet!
With plans to return to Colorado this fall, I am determined to get back in those Fourteeners as healthy as I was the last time.
In previous years the best motivation for me was to just sign up for a 5k. Signing up for a race doesn’t mean you have to run the entire thing. Walk breaks are NOT cheating. Just think of all the people standing on the sidelines at these races who are not running or walking. If you are moving in the forward direction, that’s all that is necessary to participate.
You could find a friend to run with, or sign up to be in a running club. This is my daughter, Jilena, and me after a St Patty’s Day race. Yes, she is tall! Whatever you need to motivate yourself, just do it.
Common Sense
Any time you take a break from running common sense should tell you that you need to start back cautiously. I learned my lesson in my early running years that too much too soon could cause an injury that will put you back for months or . . . forever.
Anyone who is thinking of returning to running after taking a break should definitely consult with your doctor to be sure your health is optimal.
I had my last physical two months ago and all was well. So I know I’m good to go!
So as much as I would like to just take off down the highway in my running shoes, I know better. Even though I have spent time on my treadmill it really hasn’t been enough to challenge myself to the point that I feel I should be pushing the envelope.
Healthy Goals
Losing weight is not the goal for me. The number on the scale is where it should be. My lab work and blood pressure are excellent. It’s the cardiovascular health that I want to restore and maintain. Your heart is a muscle, and if you don’t use it, it will become weak just like any other muscle.
So if you need to address any of those other health issues, all the more reason to get checked out by your doctor first.
A healthy diet will go a long way in helping you stay committed to an exercise routine. I love sweets just as much as anyone but I try not to go overboard. My garden keeps me with a good supply of healthy food in my pantry and freezer all year long.
Once you know you are ready to start moving, running is a great way to keep that heart muscle strong, your blood pressure in check, and diabetes under control or nonexistent in your life.
Keep your goals realistically attainable, measurable and specific.
Spring 2017 update: I absolutely love Saucony running shoes. The last several pair of shoes I have purchased have been Saucony. This year is no different. Love – Love – Love them! The link below for the women’s shoe is the series I bought this year. Needing a bit (but not too much) support as I get a little older. These are feeling great for someone who needs a neutral support shoe! Amazon currently has a great price for these. Trust me on this . . . I wish I had seen this before I purchased at my local running shoe store.
Making a Running Schedule
There are tons of websites you can search to find a running guide that will fit your individual needs. Just make sure they’re a reliable source of information. I usually go with Runner’s World or a military fitness guide, though I’m sure there are many other qualified sites out there.
Stay On Schedule
- Make out your running schedule at the beginning of the week or month and actually write it on the calendar, or put it in your phone with a reminder.
- Go to bed early enough to get adequate sleep. Don’t succumb to that late night show. DVR it or watch it on Netflix. Keep the phone or tablet out of the bedroom. There are far more interesting things you can be doing in the bedroom.
- Drink plenty of water. I have a hard time with this but it’s worth making the effort.
- If you exercise in the morning don’t do it on an empty stomach. At least down a piece of fruit for some added energy.
I’ll be logging my progress here and on Twitter to keep me honest. My latest Tweets also show up here on my post pages.
So for me, this coming week is a week of testing the waters. Today is Saturday and I spent 30 minutes speed walking on my treadmill a 2% incline. It’s a rainy weekend so my treadmill is my friend today and tomorrow.
Tomorrow will mark to first full week of my scheduled exercise plan.
In the past, what has worked for me is to actually write my exercise plan down on my calendar. If it’s on the calendar, I have a hard time ignoring it. This was a practice I became negligent about doing. Therefore, instead of coming up with a plan, I came up with excuses.
Getting Ready for the Starting Line!
Sunday ~ 30 speed walk on the treadmill at 2-3 % incline.
Monday ~ Alternate Run 1 minute; Walk 1-2 minutes for 30 minutes.
Tuesday ~ Rest
Wednesday ~ Stationary bike 30 minutes. Cross training is a must.
Thursday ~ Rest
Friday ~ Alternate Run 1 minute; Walk 1 minute for 30 minutes
Saturday ~ Alternate Run 1 minute; Walk 1 minute for 30 minutes
Whenever the weather permits, I will be outside doing this walking/running/biking. I’m not so crazy that I am willing to be out in pouring drenching rain. I know there are those of you that are willing and dedicated enough to do that. I wish I were more like you. Probably why I will never win a race!
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© 2016 – 2017, Pamela. All rights reserved.
