The Surprising Benefits of Running Past 70
Many people believe that aging necessitates a sedentary lifestyle, but research consistently shows the opposite. A physically active lifestyle, including running, is crucial for maintaining physical and mental health in your golden years. Studies from Stanford University have even shown that elderly runners exhibit more efficient walking patterns and healthier muscles, similar to those of young, sedentary adults. Here are some of the key benefits of running after 70:
- Enhanced Cardiovascular Health: Running is an excellent form of aerobic exercise that strengthens the heart and improves blood flow throughout the body. This can help lower blood pressure and cholesterol, and reduce the risk of cardiovascular disease.
- Increased Bone Density: As we age, bone density naturally declines, increasing the risk of osteoporosis and fractures. Running is a weight-bearing exercise that helps stimulate bone growth and slow bone loss.
- Improved Muscle Strength and Joint Function: Running strengthens the muscles in the legs, hips, and core, which supports joints and improves overall stability and balance. Strength training, particularly targeting key running muscles, is essential to complement running and prevent injury.
- Boosted Cognitive Function: Regular exercise has been shown to improve cognitive function, including memory and learning, and has an anti-depressive effect. Running increases blood flow to the brain and triggers the release of endorphins, which enhances mood and reduces stress and anxiety.
- Greater Longevity and Quality of Life: Persistent runners in one study saw a significant reduction in mortality risks and experienced a three-year life expectancy benefit compared to non-runners. Running contributes to overall independence and quality of life by maintaining physical function and energy levels.
Important Considerations and Injury Prevention
While the benefits are clear, aging does bring physiological changes that require a modified approach to running. Increased risk of injury is a primary concern, with common issues including Achilles tendinopathy, plantar fasciitis, and shin splints. Proper training and precautions are critical.
The Importance of Warm-ups and Cool-downs
- Longer Warm-ups: As tendons and muscles lose elasticity with age, warm-ups must be longer and more gradual. A brisk walk followed by dynamic stretches is a good starting point.
- Stretching: Focus on stretching key running muscles like calves, hamstrings, and quadriceps after your run, when muscles are warm.
Strength Training is Non-Negotiable
Regular strength training is crucial to mitigate muscle loss (sarcopenia) and improve stability around joints. A good plan includes two full-body workouts per week with exercises like:
- Bodyweight Squats: Strengthens the legs and glutes.
- Single-Leg Balance: Enhances balance and stability, reducing fall risk.
- Calf Raises: Builds strength in the calf muscles.
- Plank: Strengthens the core, which improves running form.
- Glute Bridges: Activates the glutes and lower back.
Running vs. Walking: Finding Your Best Path
For many, a run-walk-run approach is the safest and most sustainable way to enjoy the benefits of running. This method, also known as interval training, reduces the high impact on joints while still providing a cardiovascular workout. The choice between running and walking depends on individual fitness levels, health, and personal goals.
Comparison: Running vs. Walking for Seniors
| Feature | Running | Walking |
|---|---|---|
| Intensity | High-impact, vigorous | Low-impact, moderate |
| Risk of Injury | Higher, especially overuse injuries if not properly managed | Lower, generally safer for joints and ligaments |
| Cardiovascular Benefit | Excellent, more intense heart rate elevation for a shorter duration | Excellent, consistent benefit with less strain on the heart |
| Strength & Bone Density | Highly effective weight-bearing exercise for building bone density | Good for bone health, but strength gains are less pronounced than with running |
| Longevity Studies | Associated with longer lifespans compared to non-runners | Also linked to improved health outcomes and longevity |
| Best For | Experienced runners or those with a carefully managed plan; those seeking higher intensity workouts | Beginners, those with joint pain, or those preferring a gentler routine |
How to Safely Start a Running Program Over 70
- Consult Your Doctor: Before starting any new vigorous exercise, especially if you have pre-existing health conditions like heart disease or arthritis, talk to your doctor.
- Invest in Good Shoes: A properly fitted pair of cushioned running shoes is essential for comfort and injury prevention. Visit a specialty running store for a proper fitting.
- Start with the Run-Walk Method: Begin with a brisk walk to warm up, then alternate between running and walking. For example, walk for four minutes, then run for one minute, and repeat. As your fitness improves, gradually increase the running intervals.
- Prioritize Recovery: As you age, your body takes longer to recover. Incorporate more rest days into your schedule than you would have in your youth. Many older runners find success with a four-day-a-week run schedule, with cross-training on other days.
- Listen to Your Body: Pay close attention to any pain or discomfort and know the difference between typical muscle soreness and a potential injury.
Conclusion
So, is running good for 70 year olds? The answer is a resounding yes, provided it's approached with caution and intelligence. Running offers substantial benefits for physical and cognitive health, contributing to a longer, more active life. By prioritizing proper preparation, integrating strength and balance training, and listening to your body's signals, you can enjoy the many rewards of running safely and effectively in your 70s and beyond. For those new to the sport, starting slowly with a run-walk method is an excellent way to build endurance and minimize risks. It is a testament to the human spirit that age does not have to be a barrier to achieving fitness goals, but a new phase to redefine what's possible.
Additional Considerations
Weather Precautions
Be mindful of weather conditions, as extreme temperatures can be more taxing on the body. Dress in layers, stay hydrated, and consider running indoors on a treadmill on very hot or cold days.
Alternative Low-Impact Exercises
If running is not for you, or as a form of cross-training, consider low-impact alternatives that offer similar cardiovascular and strengthening benefits. These include swimming, water aerobics, cycling, and tai chi. Many community centers and gyms offer classes specifically designed for seniors.
Fueling for the Long Run
Pay attention to nutrition and hydration. A balanced diet rich in protein for muscle repair and complex carbohydrates for energy is vital. Stay hydrated by drinking water before, during, and after your run.
