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strength for seniors.

Article from a reader named Walter



Here is a little article from an aged fellow who has keep at his health. I look at it as inspiration for us all:

 

I am 60 years old and I do not consider myself in my “golden years” although I guess that is a combination of denial and life outlook. Regardless, I have only been running seriously for the past 2 1/2 years. Took it up late in life but I was never a couch potato, always played some type of sport or pick up game throughout my life.
Here are some of the things that I have found that allow me to continue to run competitively and safely. None of these are new to anyone and are important at any age.
1). Sleep. I know it is obvious but it is imperative to allow your body to recover after training and work outs. And it can not be just occasional “make up sleep”. It needs to be consistent sleep. 7 hours a night at least.
2). Core conditioning. I know everyone says this but it is absolutely necessary. Thighs, hips, buttocks, pelvis and stomach workout at least once a week is critical. It has helped me keep the injuries to a minimum.
3). Eating healthy. You have to eliminate the fried foods, excess sugar, empty calories etc. As my dad once told me and it is true…everything in moderation.
4). You will find as you get older low back pain, foot and heal pain and knee pain are “the” killers to your running enjoyment. By age 60 the vertebral discs in your back have lost most of their water therefore they have shrunk and are easily moved out of place and can press on the spinal nerves causing severe pain. Therefore you have to make sure your spinal muscles, ligaments and tendons are built up the best they can be to keep everything in your spinal column in place. Such an important part of your core work out routine if you want to run into your 80’s. Also your menisci and collateral ligaments start to fray in your patella regions and when your body starts giving you stabbing pains to the front or sides of your knees you have to heed the warning, you can’t run through that pain.
5). Realism. Know your limits. For example I have always wanted to be the first man over 40 that was able to run a 14 minute 5K. Not likely going to happen but a sub 20 minute is still in the cards for me. Have realistic goals.
6). You will find that gaps in training that you could get away with in your 30’s and 40’s will hurt you badly in your 50’s and 60’s. Consistent workouts, varied routines, will keep it fun and as gap free as possible.
7). Psychologically or mentally tough. If you think it was easy to convince yourself at 25 that it is ok to let up a little it is 100 fold easier to convince yourself when you start to get older. You should hear the excuses this brain of mine comes up with. But if you stay focused and strong you can get through the most arduous days.
8). Find a partner that enjoys running as much as you do. I have been fortunate in that aspect. I believe that makes a world of difference.
9). Run different and exciting locales. Nothing beats the energy you feel in a big city race, or the shear beauty of running in Cancun. Mix them up, it has to be fun.

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