How to Run at 50

Knowing how to run at 50 takes more thought than just lacing up your running shoes and hitting the track. Older runners have different nutritional and physical needs than their younger counterparts. Also, people who begin or return to running at 50 need to take care to avoid injuries. Even a small injury can take longer to heal -- and may become a lingering problem.

Things You'll Need

  • Running shoes
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Instructions

  1. Avoid Injury

    • 1

      Make sure to stretch every day, even if you're not running. Consider adding stretching-intensive exercises such as yoga and Pilates to your weekly routine. At 50, your muscles are decreasingly flexible and require more effort to increase blood flow.

    • 2

      Take days off and make a conscious effort to rest your body. You may consider exchanging running for other exercises on these days, but tone down the intensity considerably.

    • 3

      Listen to your body. If it hurts, stop; if it continues to hurt, see a doctor. When feeling sore or pinched, make sure you decrease intensity, go slower or take a path with fewer hills.

    • 4

      Make sure your shoes fit and complement your running style. Ill-fitting or inappropriate footwear can result in injury. Remember -- your feet start the action and carry movement up to your hips and back.

    Go Slow

    • 5

      Mix up your runs at least twice a week. Even if you're in the early training stages you should include a few fast runs over short distances.

    • 6

      Run uphill, but walk or slow down for downhill segments. If you start your running program using a treadmill, you may not notice how your body shifts when running downhill. This shift can strain your legs, hips or back.

    • 7

      Set goals that do not exceed a 10-percent increase per week. If you begin by running five miles in the first week, only increase to five-and-a-half miles in your second week. Try to live up to these goals; they'll keep you motivated.

    Improve Other Areas

    • 8

      Maintain a healthy weight. Extra pounds only add stress to your joints and muscles that can lead to injuries.

    • 9

      Keep a close eye on what you eat. A body at 50 has different nutritional needs than a younger runner's body -- and you have to fuel it accordingly.

    • 10

      Consider taking supplements. Discuss your decision with a physician, especially if you're already taking medications.

    • 11

      Drink at least 64 ounces per day -- and more on days that you run. Consider drinking liquids with electrolytes on the days you run.