Running During Old Age - Benefits, Risks, and Precautions

Introduction

Running is a natural form of exercise for humans and benefits individuals of any age. But, when they approach old age, many people think they should avoid many exercises, including simple jogging, to avoid injuries. But that is not true. Being active and practicing running can have many health benefits and even increase lifespan.

After 40 years of age, there will be a gradual decline in speed and race. In addition, a slow reduction in muscle mass and elasticity, bone density, body fat, and lung elasticity also declines. However, the benefits of running remain the same for seniors as it is for youngsters.

What Are the Benefits of Running During Old Age?

• Improves Strength: A base strength is required to run for a long distance, and running can improve overall strength.

• Better Metabolism: The metabolic rate can be enhanced by running or jogging as these exercises can boost the burning of calories and promote weight loss.

• Enhances Breathing Efficiency: Running makes the lungs better at transferring oxygen which leads to easier and efficient breathing.

• Increases Bone Density: Running increases the strength of weight-bearing bones of the pelvis, legs, and spine, which leads to an increase in bone density. Hence, the risk of osteoporosis can be reduced in older adults, especially older females.

• Reduces Inflammation: Studies found that running can reduce the markers of inflammation in the body. Twenty minutes of fast walking or running can produce anti-inflammatory effects.

• Improves Mental Health: Older people who run regularly have improved cognitive abilities like focus and memory and elevated mood.

• Reduces the Risk of Lifestyle Diseases: Running lowers the risk of diseases caused by unhealthy lifestyles such as obesity, arthritis, diabetes, cancer, hypertension, etc.

What Are the Risks of Running During Old Age?

Although running offers many benefits in old age, it can pose certain risks that must be taken care of. Some of the potential risks associated with running after 60 years of age are:

• Runner’s Knee: Runner’s knee or patellofemoral pain is the pain in and around the knee cap. It is very common in older people when they start running or doing vigorous exercises. Symptoms include a dull pain in one or both knees and cracking or popping sounds while standing up or climbing stairs.

• Achilles Tendinitis: It is the inflammation of the Achilles tendon, which connects calf muscles to the heel. The risk of Achilles tendinitis increases with age. If left untreated, it may lead to permanent rupture of the Achilles tendon, which requires surgical repair.

• Plantar Fasciitis: It is the degeneration of the plantar fascia, a thick layer of tissue on the bottom of the foot. Increased running can cause stress in the plantar fascia, which results in heel pain and a burning sensation below the foot.

• Shin Splints: Shin splints or tibial stress syndrome is a pain in the shin bone or tibia, a large bone in front of the lower leg, and is caused by inflammation of muscles, tendons, and bone tissue around the tibia.

• Hamstring Injuries: The group of muscles in the back of the thigh that helps in jumping and bending are called hamstring muscles. A tear or injury in any of the hamstring muscles can cause dull pain and tenderness in the back of the thigh. Older people are likely to develop hamstring injuries.

• Stress Fractures: Stress fractures are minor fractures or hairline cracks that occur due to frequent stress and are common in weight-bearing parts like the foot and lower leg. They are common in conditions like osteoporosis.

How to Get Started Running After 60 Years?

Some people may have started running in their youth and continue to do so in old age. But for older people who haven't run for a long time or are about to begin, it is important to get a health check-up. Here are some of the tips to kickstart running during old age:

• Make a Schedule: Preparing and sticking with a schedule helps decide when to run and how much distance to cover in a day.

• Practice Strength Training: Gaining overall strength before running can help to run efficiently. Practicing exercises that build core and upper body strength can prevent joint and back pain while running. Other benefits of strength training include improving bone density and increasing strength in tendons, ligaments, and connective tissues.

• Invest in Running Accessories: Buying good quality shoes with a good cushioning effect helps in running more comfortably and efficiently as they are lightweight. Devices like fitness trackers that count steps, heart rate, and speed help in estimating the running speed and distance covered. Fitness trackers can be connected to a smartphone for better accuracy.

• Warm-Up: Brisk walking, jumping jacks, high knees, and stretching can be done to warm up the body before starting to run. Warm-up is essential for older people, especially beginners, before running.

• Alternate Walking and Running: Start running for 20 to 30 seconds, then walk until you catch your breath, and again start running. Gradually, try to increase the time spent running and decrease the time spent walking.

• Listen to the Body: Always pay attention to the signals sent by the body because even a small soreness, if avoided, may result in complications.

• Rest and Recover: Recovery after running during old age is essential to build muscle mass and reduce soreness. It can be done by reducing the running distance or increasing the time between runs.

What Are the Precautions to Be Taken While Running During Old Age?

To avoid the risks of running during old age, the following precautions can be taken:

• Take it easy. At the beginning stage, start running by taking enough rest in between.

• Avoid running on hard surfaces like concrete or asphalt as it can have a severe impact on the joints.

• People who are overweight should not start running until they reach their healthy weight.

• Drink sufficient water before and after running to stay hydrated.

• Older adults should be concerned about climate change, especially during summer and winter, as their bodies cannot adjust as efficiently as younger adults. During summer, working indoors is a great choice. It is important to cover ears, nose, and hands and to dress in layers during a winter workout.

Conclusion

Running is a great aerobic activity for older people who can do it. It offers many benefits, including increasing the lifespan. It is a challenging and fun activity that improves lifestyle and mental health. Although running is safe in many older adults, a health check-up is mandatory before starting to run. Taking certain precautions and following a proper schedule can make running a beneficial exercise for older people.